Exercises

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Top Exercises

Dumbbell Lying Alternate Extension

Beginner / Dumbbells / Triceps / isolation

A "skull crusher" variation that isolates each tricep independently, helping to fix strength imbalances and increase time under tension.

Dumbbell Iron Cross

Advanced / Dumbbells / Chest / isolation

A high-intensity shoulder and core exercise. It builds extreme isometric strength in the deltoids while challenging the stabilizer muscles.

Dumbbell Kickback

Beginner / Dumbbells / Triceps / isolation

A classic triceps isolation exercise. It provides a peak contraction at full extension, making it ideal for defining the back of the arm.

Dumbbell Lateral Raise

Beginner / Dumbbells / Shoulders / isolation

The primary isolation exercise for the medial deltoids. It is essential for building shoulder width and the "capped" shoulder look.

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 One Arm Press on Exercise Ball

Intermediate / Dumbbells / Chest / push

An advanced stabilization exercise. Pressing one arm on the ball recruits the entire core and improves upper chest strength.

Dumbbell Incline One Arm Lateral Raise

Intermediate / Dumbbells / Shoulders / isolation

Targets the medial deltoid from a stretched position. The incline angle changes the resistance curve for better shoulder rounding and growth.

Dumbbell Incline One Arm Press

Intermediate / Dumbbells / Chest / push

A unilateral upper chest press that helps fix muscle imbalances and increases the recruitment of core stabilizers.

Dumbbell Incline Fly on Exercise Ball

Intermediate / Dumbbells / Chest / isolation

Combines upper chest isolation with extreme core stabilization. The ball's instability recruits more muscle fibers in the core and chest.

Dumbbell Incline Hammer Curl

Beginner / Dumbbells / Biceps / pull

An incline curl using a neutral grip. It stretches the long head of the bicep while shifting more load to the brachialis and forearms.

Dumbbell Incline Alternate Hammer Curl

Beginner / Dumbbells / Biceps / pull

An incline variation that stretches the long head of the bicep. Alternating arms allows for maximum focus on each muscle and better control.

Dumbbell Hammer Grip Incline Bench Two Arm Row

Intermediate / Dumbbells / Back / pull

A chest-supported row that eliminates momentum and targets the lats and mid-back. The hammer grip focuses on the brachialis and lats.