Exercises

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Top Exercises

Dumbbell One Arm Reverse Preacher Curl

Beginner / Dumbbells / Biceps / pull

Targets the brachialis and brachioradialis while eliminating momentum. The reverse grip builds thick, aesthetic forearms.

Dumbbell Lying One Arm Pronated Triceps Extension

Intermediate / Dumbbells / Triceps / isolation

A unilateral triceps isolation exercise using an overhand grip to target the lateral head and improve arm definition.

Dumbbell Low Fly

Beginner / Dumbbells / Chest / isolation

A chest isolation exercise targeting the lower pectoral fibers. The low-to-high arc emphasizes the sternal head of the chest.

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 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 Decline Fly

Beginner / Dumbbells / Chest / isolation

An isolation exercise for the lower chest. It provides a deep stretch and targets the lower fibers of the pectorals through a wide arc.

Dumbbell Close Grip Curl

Beginner / Dumbbells / Biceps / pull

A bicep curl variation that emphasizes the outer (long) head of the biceps. Keeping the dumbbells close together shifts the load for better peak development.

Dumbbell Concentration Curl

Beginner / Dumbbells / Biceps / pull

An elite isolation exercise that eliminates momentum. It targets the bicep peak by providing a stable environment for maximal contraction.

Dumbbell Cross Body Hammer Curl

Beginner / Dumbbells / Biceps / pull

Targets the brachialis and brachioradialis. Curling across the body increases tension on the outer arm and provides a unique muscle recruitment pattern.

Dumbbell Around Pullover

Intermediate / Dumbbells / Chest / pull

A functional movement that combines a pullover with a circular motion to target the lats, chest, and serratus anterior from multiple angles.

Cable Kickback

Beginner / Cable Crossover Machine / Triceps / isolation

A targeted isolation exercise for the gluteus maximus. The cable machine allows for a steady, resisted movement that keeps the glute engaged at the peak.

Cable Incline Bench Press

Intermediate / Cable Crossover Machine / Chest / push

Targets the upper chest (clavicular head). The cables provide a constant, smooth resistance that challenges the pectorals and stabilizers.