Exercises

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Top Exercises

Dumbbells Seated Triceps Extension

Beginner / Dumbbells / Triceps / isolation

A seated isolation exercise focusing on the long head of the triceps. The seated position prevents cheating and ensures maximal tension on the arms.

Dumbbell Standing Single Leg Calf Raise

Intermediate / Dumbbells / Calves / isolation

A unilateral calf isolation exercise that builds the gastrocnemius. Working one leg at a time increases the load and improves ankle stability.

Dumbbell Seated Neutral Wrist Curl

Beginner / Dumbbells / Forearms / pull

Targets the brachioradialis and forearm flexors. The neutral grip provides a unique stimulus and is often more comfortable for the wrist joint.

Dumbbell Seated Lateral Raise

Beginner / Dumbbells / Shoulders / isolation

Isolates the medial deltoids by removing leg drive. It is a key movement for developing shoulder width and a "capped" shoulder appearance.

Dumbbell Reverse Wrist Curl

Beginner / Hi-Lo Cable Machine / Forearms / pull

An isolation exercise for the forearm extensors. It is essential for building grip balance and preventing repetitive strain injuries in the wrists.

Dumbbell RDL Death March

Intermediate / Dumbbells / Hamstrings / isolation

A dynamic variation of the Romanian Deadlift. It targets the hamstrings and glutes while improving balance and unilateral hip stability through a walking pattern.

Dumbbell Over Bench One Arm Neutral Wrist Curl

Beginner / Dumbbells / Forearms / isolation

Targets the brachioradialis and forearm muscles using a neutral grip. This variation is often more comfortable for those with wrist sensitivity.

Dumbbell Over Bench Reverse Wrist Curl

Beginner / Dumbbells / Forearms / pull

A forearm extensor isolation exercise. Using the bench for support ensures that only the wrist muscles are performing the work.

Dumbbell Over Bench Wrist Curl

Beginner / Dumbbells / Forearms / pull

The gold standard for building forearm mass and grip strength. The bench stabilization prevents cheating and focuses all tension on the flexors.

Dumbbell One Arm Wrist Curl

Beginner / Dumbbells / Forearms / pull

Isolates the forearm flexors of one arm. It is the best exercise for building grip strength and forearm "fullness" independently.

Dumbbell One Arm Reverse Wrist Curl

Beginner / Dumbbells / Forearms / pull

An isolation exercise for the forearm extensors of one arm. Working unilaterally helps balance forearm development and grip strength.

Dumbbell Lying Femoral

Beginner / Dumbbells / Hamstrings / isolation

A rare but effective hamstring isolation exercise using a dumbbell. It builds the posterior chain when a leg curl machine is unavailable.