The Best Dumbbells Exercises
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Cable Machine with Rope Attachment
A triceps isolation movement. The seated position stabilizes the body, allowing for a strict extension and powerful contraction at the lockout.
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A shoulder press variation developed by Larry Scott. It targets the medial deltoids from an angled position, creating exceptional shoulder roundness.
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A back exercise that increases bicep activation and targets the lower lats. The underhand grip promotes a deeper pull and mid-back thickness.
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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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A fundamental unilateral back exercise. It allows for a greater range of motion and deeper lat contraction compared to two-arm rows.
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The primary isolation exercise for the medial deltoids. It is essential for building shoulder width and the "capped" shoulder look.
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A chest-supported row that eliminates the use of momentum. It targets the lats and rhomboids with a focus on isolation and mid-back thickness.
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An incline press with a neutral grip (palms in). It shifts the focus to the upper chest and triceps while being very safe for the shoulder joints.
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A unilateral upper chest exercise that increases core demand and allows for deep isolation of each pectoral muscle.
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Focuses on the short (inner) head of the biceps by curling with a wider arm angle. This improves bicep thickness and "fullness."
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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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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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