Exercise library

Dumbbell Alternating Front Raise

The dumbbell alternating front raise is a single-arm-at-a-time shoulder exercise in which each dumbbell is lifted in front of the body to about shoulder height. It primarily trains the front deltoids…

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Dumbbell Alternating Posterior Fly on Stability Ball

The dumbbell alternating posterior fly on a stability ball is a supported rear-shoulder isolation exercise performed one arm at a time. It primarily targets the rear deltoids, with the upper back ass…

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Dumbbell Alternating Press

The alternating dumbbell shoulder press is an overhead pressing exercise in which one dumbbell is pressed at a time while the other arm stays in the starting position. It primarily trains the deltoid…

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Dumbbell Alternating Press Palms In

The dumbbell alternating neutral-grip shoulder press is an overhead pressing exercise in which one dumbbell is pressed at a time with the palms facing each other. It primarily trains the deltoids and…

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Dumbbell Alternating Reverse Fly

The dumbbell alternating reverse fly is a bent-over upper-back and shoulder exercise in which one arm is raised out to the side at a time. It primarily trains the rear deltoids and also engages the u…

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Dumbbell Alternating Reverse Fly Prone

The prone alternating dumbbell reverse fly is a rear-shoulder exercise performed face down on a bench while raising one dumbbell out to the side at a time. It primarily targets the rear deltoids, wit…

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Dumbbell Alternating Shoulder Press

The dumbbell alternating shoulder press is an overhead pressing exercise in which one dumbbell is pressed at a time while the other remains at shoulder level. It primarily trains the deltoids, with t…

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Dumbbell Arnold Press

The Dumbbell Arnold Press is a shoulder press that starts with the dumbbells in front of the shoulders and rotates them outward as they are pressed overhead. It primarily trains the deltoids while al…

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Dumbbell Arnold Press Stability Ball

The seated dumbbell Arnold press on a stability ball combines a rotating dumbbell press with the balance demand of sitting on a ball. It primarily trains the deltoids, with assistance from the tricep…

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Dumbbell Bent-Over Reverse Fly

The dumbbell bent-over reverse fly is an upper-body isolation exercise performed by raising dumbbells out to the sides while hinged forward at the hips. It primarily targets the rear deltoids, with t…

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Dumbbell Cuban Press

The Dumbbell Cuban Press combines an upright row, shoulder external rotation, and overhead press in one controlled movement. It primarily trains the shoulders and upper back, with particular emphasis…

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Dumbbell Front Raise to Overhead

The dumbbell front raise to overhead lifts dumbbells from the front of the thighs through shoulder height and overhead with mostly straight arms. It primarily trains the front deltoids while the uppe…

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Dumbbell External Rotation

Dumbbell external rotation is a shoulder isolation exercise usually performed lying on one side with the elbow kept close to the torso. It targets the rotator cuff muscles that externally rotate and…

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Dumbbell Front Incline Raise

The incline dumbbell front raise is a shoulder-isolation exercise performed chest-down on an incline bench while lifting dumbbells forward. It primarily trains the front deltoids, with the bench help…

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Dumbbell Seated Front Raise (Neutral Grip)

The dumbbell seated front raise with a neutral grip is an isolation exercise that lifts dumbbells forward from a seated position. It primarily trains the front deltoids while limiting momentum from t…

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Dumbbell Incline Shoulder Raise

The incline dumbbell shoulder raise is an isolation exercise performed chest-down on an incline bench while lifting dumbbells out to the sides. It primarily trains the deltoids, particularly the rear…

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Dumbbell Kneeling Lateral Raise Stability Ball

This advanced lateral raise is performed while kneeling on a stability ball, combining shoulder isolation work with demanding balance control. It primarily targets the lateral deltoids while the core…

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Dumbbell Lateral Raise Prone

The dumbbell prone lateral raise is performed face down on a flat bench while lifting the arms out to the sides. It primarily targets the rear deltoids, with support from the upper back and rotator c…

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Dumbbell Lateral Raise Side-Lying

The side-lying dumbbell lateral raise is a single-arm shoulder isolation exercise performed while lying on one side. It primarily targets the lateral deltoid while minimizing momentum and helping dev…

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Dumbbell Lateral Raise Stability Ball

The seated dumbbell lateral raise on a stability ball is a shoulder-isolation exercise performed while maintaining balanced posture on the ball. It primarily targets the lateral deltoids, with the up…

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Dumbbell One-Arm Arnold Press

The Dumbbell One-Arm Arnold Press is a unilateral overhead pressing exercise that combines a shoulder rotation with a press. It primarily trains the deltoids while also working the triceps and demand…

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Dumbbell One-Arm Arnold Press Stability Ball

The Dumbbell One-Arm Arnold Press on a stability ball is a seated overhead pressing exercise that combines shoulder pressing and rotation while challenging seated balance. It primarily trains the del…

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Dumbbell One-Arm Bent-Over Reverse Fly

The dumbbell one-arm bent-over reverse fly is a single-arm pulling movement performed while hinged forward at the hips. It primarily trains the rear deltoid, with the upper back assisting to control…

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Dumbbell One-Arm Front Raise

The dumbbell one-arm front raise is a single-arm shoulder isolation exercise in which you lift a dumbbell forward to about shoulder height. It primarily targets the front deltoid, while the upper che…

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