Exercises

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Top Exercises

Dumbbell Fly on Exercise Ball

Beginner / Dumbbells / Chest / isolation

Challenges chest isolation and core stability simultaneously. The exercise ball forces the stabilizers to work to maintain a bridge position.

Dumbbell Decline Twist Fly

Intermediate / Dumbbells / Chest / core

A fly variation that incorporates wrist rotation to maximize pectoral contraction and target the muscle fibers from different angles.

Dumbbell Decline Hammer Press

Intermediate / Dumbbells / Chest / push

A decline press using a neutral grip. It is shoulder-friendly and increases the involvement of the triceps while targeting the lower chest.

Dumbbell Decline One Arm Fly

Intermediate / Dumbbells / Chest / isolation

A unilateral isolation movement for the lower chest. It challenges core stability and allows for an increased focus on the mind-muscle connection.

Dumbbell Decline Bench Press

Intermediate / Dumbbells / Chest / push

Targets the lower pectorals while reducing shoulder strain. The decline angle allows for significant loading of the sternal head of the chest.

Dumbbell Biceps Curl

Beginner / Dumbbells / Biceps / pull

A classic isolation exercise for the biceps brachii. It focuses on building arm size and strength through a controlled curling motion.

Dumbbell Alternate Biceps Curl

Beginner / Dumbbells / Biceps / pull

A unilateral bicep curl that ensures each arm works independently. It is perfect for identifying and fixing strength imbalances while building muscle.

Cable Lateral Raise

Beginner / Cable Crossover Machine / Shoulders / isolation

A shoulder isolation exercise that provides constant tension on the medial deltoid. Cables keep the muscle engaged throughout the entire range of motion.

Cable Hammer Curl

Beginner / Cable Machine with Rope Attachment / Biceps / pull

An isolation exercise for the brachialis and brachioradialis. The neutral grip increases forearm thickness and bicep height.

Bent Over Row

Beginner / Barbell / Back / pull

A fundamental back exercise that builds thickness in the mid-back and lats. It also strengthens the posterior chain and improves pulling power.

Bent Over Twist

Beginner / Bodyweight-only / Back / core

A dynamic rotational exercise that improves spinal mobility and core stability while engaging the hamstrings and lower back in a hinged position.

Barbell Step-Up

Beginner / Barbell / Quads / isolation

A functional unilateral exercise for the glutes and quads. Holding a barbell increases the stability requirement and builds explosive single-leg power.