Exercises

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Top Exercises

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 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 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 Standing One Arm Curl

Beginner / Dumbbells / Biceps / pull

A unilateral bicep curl that ensures each arm works independently. It allows for a better mind-muscle connection and controlled execution.

Dumbbell Standing Concentration Curl

Beginner / Dumbbells / Biceps / pull

A standing variation that isolates the biceps by positioning the arm in a fixed vertical line, minimizing any possible use of momentum.

Dumbbell Standing Lateral Raise

Beginner / Dumbbells / Shoulders / isolation

The gold standard for building wide, powerful shoulders. It targets the medial deltoids through a broad lateral arc.

Dumbbell Seated Kickback

Beginner / Dumbbells / Triceps / isolation

A triceps isolation movement. The seated position stabilizes the body, allowing for a strict extension and powerful contraction at the lockout.

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 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 Preacher Curl

Beginner / Dumbbells / Biceps / pull

A classic isolation exercise that prevents cheating by stabilizing the upper arms on an angled pad. It is superior for developing the lower bicep and peak.

Dumbbell One Arm Wide-Grip Bench Press

Intermediate / Dumbbells / Chest / push

A chest press variation that emphasizes the outer pectorals and challenges core stability by using a wider-than-usual unilateral grip.

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.