Exercises

Explore by Muscle Groups

Triceps

Abs

Back

Biceps

Calves

Chest

Forearms

Glutes

Hamstrings

Quads

Shoulders

Explore by Equipment

Free Weights

Barbell

Dumbbells

EZ Bar

Kettlebell

Weights Machines

Cable Crossover Machine

Cable Machine with Rope Attachment

Hi-Lo Cable Machine

Seated Cable Row Machine

Lat Pulldown Machine

Leverage Machine

Sled Machine

Smith Machine

Benches & Racks

Ab Bench

Captain's Chair

Pull-up Bar

Functional & Accessories

BOSU Balance Trainer Box

Box

Rings

Stability (Swiss) Ball

Handle Bands

Loop Bands

Mini Loop Bands

Top Exercises

Dumbbell Lying One Arm Supinated Triceps Extension

Intermediate / Dumbbells / Triceps / isolation

A unilateral variation using an underhand grip to target the medial head of the triceps for complete arm development.

Dumbbell Lying on Floor Hammer Press

Beginner / Dumbbells / Chest / push

A floor press variation using a neutral grip. It emphasizes the triceps and medial pectorals while being extremely safe for the shoulder joints.

Dumbbell Lunge

Beginner / Dumbbells / Quads / lunge

A foundational unilateral leg exercise. It develops lower-body strength, balance, and coordination while targeting the quads, glutes, and hamstrings.

Dumbbell Lateral Step-Up

Beginner / Dumbbells / Quads / isolation

A unilateral leg exercise targeting the gluteus medius and quads. The lateral plane of motion adds a functional stability challenge.

Dumbbell Kneeling Hold to Stand

Intermediate / Dumbbells / Quads / isolation

A functional lower-body and core movement. It improves balance, hip mobility, and unilateral strength while under constant load.

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.

Dumbbell Incline Inner Biceps Curl

Intermediate / Dumbbells / Biceps / pull

Focuses on the short (inner) head of the biceps by curling with a wider arm angle. This improves bicep thickness and "fullness."

Dumbbell Incline Hammer Press

Intermediate / Dumbbells / Chest / push

An upper chest press using a neutral grip. It is more shoulder-friendly and targets the upper pectorals and triceps effectively.

Dumbbell Incline Alternate Press

Intermediate / Dumbbells / Chest / push

Targets the upper chest while challenging core stability. Alternating the press increases the time under tension for each side.

Dumbbell Hammer Curl

Beginner / Dumbbells / Biceps / pull

Targets the brachialis and brachioradialis. The neutral grip is easier on the wrists and is essential for building thick, powerful forearms and arms.