Exercises 32
Dumbbells Exercises 32
- Shoulders
Seated Dumbbell Press
Press dumbbells overhead to build shoulder and tricep strength.
Delts•Triceps - Chest
Chest Fly
Isolate your chest muscles with controlled dumbbell movements.
Chest - Chest
Dumbbell Fly
Stretch and contract your chest muscles using dumbbells.
Chest - Arms
Bicep Curl
Lift dumbbells by curling your arms to work the biceps.
Biceps - Arms
Skull Crushers
Hit your triceps hard with this isolation move.
Triceps - Arms
Concentration Curl
Laser-target your biceps with strict, controlled reps.
Biceps - Arms
Overhead Tricep Extension
Stretch and strengthen your triceps with this overhead move.
Triceps - Arms
Wrist Curls
Build forearm strength and grip with controlled wrist flexions.
Forearm Extensors•Forearms - Arms
Reverse Wrist Curls
Strengthen your forearm extensors with this simple exercise.
Forearm Extensors - Arms
Standing Hammer Curls
Strengthen your biceps and forearms with this classic move.
Biceps•Forearms•Brachioradialis - Arms
Farmer's Walk
Carry heavy weights over a distance to build strength and endurance.
Forearms - Arms
Zottman Curl
Combine regular and reverse curls for biceps and forearm gains.
Biceps - Arms
Reverse Curl
Strengthen your forearms and biceps with a reverse grip.
Brachioradialis - Arms
Preacher Curl
Isolate your biceps with controlled preacher curls.
Biceps - Shoulders
Shoulder Press
Build strong shoulders and triceps with this compound move.
Delts - Shoulders
Lateral Raise
Sculpt your shoulders with this lateral raise exercise.
Side Delts - Shoulders
Bent-Over Lateral Raises
Target your rear delts and upper back with this effective exercise.
Rear Delts - Shoulders
Front Raise
Strengthen your front shoulders and upper chest with front raises.
Front Delts - Shoulders
Reverse Fly
Strengthen your rear shoulders and upper back with reverse flys.
Rear Delts - Shoulders
Arnold Press
A shoulder press with a twist—literally!
Front Delts•Side Delts•Rear Delts - Shoulders
Upright Row
Lift the barbell towards your chin to target shoulders and traps.
Side Delts•Traps - Shoulders
Shrugs
Strengthen your traps with simple shoulder shrugs.
Traps - Core
Russian Twist
A great rotational move to build strong obliques and improve core stability.
Obliques - Legs
Calf Raise
A simple yet effective move to build strength and size in your calves.
Calves - Legs
Single-Leg Calf Raise
A challenging move that targets each calf independently for balanced development.
Calves•Soleus - Legs
Dumbbell Jump Squat
An explosive lower body move that builds power and endurance.
Calves•Quads•Hamstrings - Legs
Squat
A versatile lower body exercise that builds strength and stability.
Quads•Glutes•Hamstrings - Legs
Lunges
A dynamic lower body exercise to build strength, balance, and flexibility.
Quads•Hamstrings•Glutes - Back
Bent-Over Row
A compound exercise that targets multiple back muscles.
Lats•Rhomboids•Traps - Legs
Bulgarian Split Squat
A challenging single-leg exercise to build strength, balance, and stability in your legs and glutes.
Quads•Hamstrings•Glutes - Shoulders
Seated Lateral Raise
A simple yet effective exercise to shape and strengthen your shoulders.
Side Delts - Shoulders
Rear Lateral Raise
A great isolation exercise to strengthen the rear deltoids and improve posture.
Rear Delts