Exercises

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Top Exercises

Floor Crunch Feet on Bench

Beginner / Bodyweight-only / Abs / core

An isolation exercise for the upper abs. Elevating the feet on a bench removes the ability to use the legs for momentum.

Elevated Row

Beginner / Seated Cable Row Machine / Back / pull

A back-building movement that increases the range of motion. Elevating the feet or body allows for a deeper stretch in the latissimus dorsi.

Dumbbell V-up

Advanced / Dumbbells / Abs / core

An advanced abdominal exercise that requires coordination and strength. It targets the entire rectus abdominis and hip flexors in one explosive move.

Dumbbell Zottman Curl

Intermediate / Dumbbells / Biceps / pull

A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.

Dumbbell Upright Row

Beginner / Dumbbells / Shoulders / pull

A compound movement for the deltoids and upper traps. Using dumbbells allows for a more natural path of motion and reduces wrist and shoulder strain.

Dumbbell Upright Shoulder External Rotation

Intermediate / Dumbbells / Shoulders / isolation

A prehab exercise targeting the rotator cuff (infraspinatus and teres minor). It improves shoulder stability and protects against injuries during heavy pressing.

Dumbbell Svend Press

Intermediate / Dumbbells / Chest / push

A chest isolation exercise that uses isometric tension. It forces the inner pectoral muscles to work through constant compression and extension.

Dumbbell Straight Arm Twisting Sit-Up

Intermediate / Dumbbells / Abs / core

A dynamic core movement that combines spinal flexion with rotation. It targets the rectus abdominis and obliques simultaneously.

Dumbbell Straight Leg Russian Twist

Intermediate / Dumbbells / Abs / core

An advanced rotational exercise that challenges the obliques and hip flexors. Keeping the legs straight increases the demand on the lower core.

Dumbbell Step-Up

Beginner / Dumbbells / Quads / isolation

A functional lower-body exercise for the glutes and quadriceps. It improves balance, coordination, and unilateral strength for real-world movements.

Dumbbell Straight Arm Crunch

Intermediate / Dumbbells / Abs / core

A core isolation exercise that increases the lever length to challenge the upper abdominals. It keeps the core under constant tension.

Dumbbell Standing Preacher Curl

Beginner / Dumbbells / Biceps / pull

An isolation exercise that mimics the preacher bench mechanics while standing. It eliminates momentum to build the lower bicep and improve overall arm peak.