Exercises

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Top Exercises

Dumbbell Seated Triceps Extension

Beginner / Dumbbells / Triceps / isolation

An overhead triceps builder that isolates the lateral and long heads. The seated position helps maintain a neutral spine during the lift.

Dumbbell Seated Palms Up Wrist Curl

Beginner / Dumbbells / Forearms / pull

A dedicated forearm flexor exercise. It builds significant grip strength and forearm mass by isolating the muscles under constant tension.

Dumbbell Seated Curl

Beginner / Dumbbells / Biceps / pull

A fundamental bicep isolation exercise. Seating eliminates lower-body momentum, ensuring the biceps handle the entire resistance load.

Dumbbell Reverse Grip Biceps Curl

Beginner / Dumbbells / Biceps / pull

An isolation exercise targeting the forearms and brachialis. The overhand grip builds grip strength and increases the thickness of the outer arm area.

Dumbbell Peacher Hammer Curl

Beginner / Dumbbells / Biceps / pull

Combines the preacher bench stability with a hammer grip. It targets the brachialis and brachioradialis for ultimate arm thickness.

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 Bench Fly

Intermediate / Dumbbells / Chest / isolation

A unilateral isolation exercise for the chest. It increases core recruitment as the body must resist the lateral weight of the dumbbell.

Dumbbell Incline Two Arm Extension

Beginner / Dumbbells / Triceps / isolation

A heavy triceps builder targeting the long head. Using two dumbbells on an incline allows for a natural range of motion and intense tension.

Dumbbell Incline Y-Raise

Beginner / Dumbbells / Shoulders / isolation

A prehab and aesthetic exercise targeting the lower trapezius and rear deltoids. It improves scapular stability and shoulder health.

Dumbbell Incline Row

Intermediate / Dumbbells / Back / pull

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.

Dumbbell Incline Triceps Extension

Beginner / Dumbbells / Triceps / isolation

A triceps isolation movement performed on an incline bench to place the long head under a significant stretch, promoting superior hypertrophy and muscle length.

Dumbbell Incline Palm-in Press

Intermediate / Dumbbells / Chest / push

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.