The Best Dumbbells Exercises
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Cable Machine with Rope Attachment
An incline curl using a neutral grip. It stretches the long head of the bicep while shifting more load to the brachialis and forearms.
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An upper chest press using a neutral grip. It is more shoulder-friendly and targets the upper pectorals and triceps effectively.
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Similar to the incline bicep curl, this movement emphasizes the stretch-shortening cycle of the biceps for superior hypertrophy.
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Specifically targets the upper pectoral fibers. It builds chest width and fills out the area near the collarbone.
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Combines upper chest isolation with extreme core stabilization. The ball's instability recruits more muscle fibers in the core and chest.
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Targets the upper chest while challenging core stability. Alternating the press increases the time under tension for each side.
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A staple compound movement for the upper pectorals (clavicular head). The incline angle builds upper chest volume and strength.
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Maximizes the stretch on the long head of the biceps. The incline position provides a unique growth stimulus that standing curls cannot match.
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An isolation exercise targeting the upper chest through a focused fly-like motion. It improves chest definition and clavicular head recruitment.
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Targets the brachialis and brachioradialis. The neutral grip is easier on the wrists and is essential for building thick, powerful forearms and arms.
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A chest-supported row that eliminates momentum and targets the lats and mid-back. The hammer grip focuses on the brachialis and lats.
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An incline variation that stretches the long head of the bicep. Alternating arms allows for maximum focus on each muscle and better control.
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