Exercises

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Top Exercises

Dumbbell Side Bridge with Bent Leg

Intermediate / Dumbbells / Abs / isolation

A modified side plank that incorporates a lateral leg raise or hold with a dumbbell to increase glute and oblique activation.

Dumbbell Single Arm Preacher Curl

Beginner / Dumbbells / Biceps / pull

A unilateral isolation movement that allows for maximum focus on each bicep. It is perfect for fixing imbalances and improving mind-muscle connection.

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 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 Bench Extension

Beginner / Dumbbells / Triceps / isolation

An overhead triceps movement focusing on the long head. The seated position ensures better spinal alignment and direct isolation of the arm muscles.

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 Reverse Grip Row

Beginner / Dumbbells / Back / pull

A back exercise that increases bicep activation and targets the lower lats. The underhand grip promotes a deeper pull and mid-back thickness.

Dumbbell Preacher Curl Over Exercise Ball

Beginner / Dumbbells / Biceps / pull

An innovative bicep isolation movement using an exercise ball as a preacher pad. The instability of the ball forces extra stabilizer recruitment in the core.

Dumbbell Pronated Grip Triceps Extension

Beginner / Dumbbells / Triceps / isolation

A triceps isolation variation using an overhand grip. This shifts the emphasis to the lateral head, helping to build arm width and overall definition.