The Best Dumbbells Exercises
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A triceps isolation movement focusing on the long head. The incline position places the triceps under a unique stretch for maximum muscle growth.
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Targets the short head of the biceps. The incline angle stretches the long head, while the wide arm position forces the inner bicep to work harder.
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Targets the brachialis and brachioradialis. The neutral grip is essential for building arm thickness and developing strong, aesthetic forearms.
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A seated isolation exercise focusing on the long head of the triceps. The seated position prevents cheating and ensures maximal tension on the arms.
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A dynamic hinge movement targeting the posterior chain. It builds explosive power in the glutes and hamstrings while improving grip strength.
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A unilateral calf isolation exercise that builds the gastrocnemius. Working one leg at a time increases the load and improves ankle stability.
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A unilateral hinge exercise targeting the hamstrings and glutes. It builds balance, hip stability, and posterior chain strength simultaneously.
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A dedicated forearm flexor exercise. It builds significant grip strength and forearm mass by isolating the muscles under constant tension.
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A dynamic variation of the Romanian Deadlift. It targets the hamstrings and glutes while improving balance and unilateral hip stability through a walking pattern.
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Targets the brachioradialis and forearm muscles using a neutral grip. This variation is often more comfortable for those with wrist sensitivity.
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A forearm extensor isolation exercise. Using the bench for support ensures that only the wrist muscles are performing the work.
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The gold standard for building forearm mass and grip strength. The bench stabilization prevents cheating and focuses all tension on the flexors.
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