Smart Workout Diary
Browse exercises with step-by-step instructions, technique tips and demonstrations.
Exercises: 1221
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The Dumbbell One-Arm Hammer Shoulder Press is a unilateral overhead pressing exercise performed with a dumbbell held in a neutral, palms-in grip. It primarily trains the deltoids while the triceps an…
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The Dumbbell One-Arm Incline Lateral Raise is an isolation exercise performed while supported against an incline bench. It primarily targets the middle portion of the deltoid, helping develop shoulde…
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The dumbbell one-arm lateral raise is an isolation exercise that lifts one dumbbell out to the side with a controlled shoulder movement. It primarily targets the lateral deltoid, helping build should…
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The prone one-arm dumbbell lateral raise is a single-arm shoulder isolation exercise performed face down, typically supported on an incline bench. It primarily trains the lateral deltoid while the up…
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The dumbbell one-arm lateral raise on a stability ball is a seated shoulder isolation exercise that combines lateral arm lifting with balance control. It primarily targets the lateral deltoid while t…
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The dumbbell one-arm posterior fly on a stability ball is a unilateral rear-shoulder exercise performed with the chest supported on the ball. It primarily trains the rear deltoid, with assistance fro…
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The one-arm neutral-grip dumbbell shoulder press is a unilateral overhead pressing exercise performed with the palm facing inward. It primarily trains the deltoids and triceps while requiring the tor…
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The Dumbbell One-Arm Shoulder Press is a unilateral overhead pressing exercise performed with one dumbbell. It primarily trains the deltoids while the triceps and upper chest assist, and the trunk wo…
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The dumbbell one-arm upright row is a standing pulling exercise in which one dumbbell is lifted close to the body toward the chin. It primarily trains the shoulders, especially the deltoids, while th…
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The dumbbell posterior fly on a stability ball is a chest-supported rear-delt exercise performed while lying face down on the ball. It primarily trains the rear deltoids, with assistance from the upp…
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The dumbbell prone deltoid raise is performed face down on a bench while lifting dumbbells out to the sides with a controlled arc. It primarily trains the rear deltoids and also involves the upper ba…
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The prone dumbbell reverse fly is a rear-shoulder exercise performed face down on a bench while lifting the arms out to the sides. It primarily targets the rear deltoids, with the upper back helping…
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The dumbbell reverse fly with external rotation combines a bent-over reverse fly with outward shoulder rotation at the top of the movement. It primarily trains the rear deltoids and upper back, while…
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The dumbbell seated alternating Arnold press is a shoulder press performed one arm at a time, starting with the palms facing the body and rotating them outward during the press. It primarily trains t…
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The dumbbell seated alternating front raise is a single-arm shoulder isolation exercise performed while seated. Raising one dumbbell in front of the body at a time primarily trains the front deltoids…
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The dumbbell seated Arnold press is a shoulder press performed while seated, starting with the dumbbells in front of the shoulders and rotating them as you press overhead. It primarily trains the del…
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The dumbbell seated bent-over one-arm reverse fly is an isolation exercise performed while seated and hinged forward at the hips. It primarily trains the rear deltoid, with the upper back assisting t…
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The Dumbbell Seated Dublin Press is a seated dumbbell overhead pressing exercise. It primarily develops the shoulders, especially the deltoids, while the triceps assist with elbow extension. It suppo…
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The dumbbell seated front raise is an isolation exercise performed while seated, lifting dumbbells forward to shoulder height. It primarily trains the front deltoids and supports shoulder strength, m…
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The Dumbbell Seated One-Arm Arnold Press is a unilateral overhead pressing exercise performed while seated, rotating the dumbbell from a palm-facing start to an overhead press. It primarily develops…
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The Dumbbell Seated One-Arm Lateral Raise is an isolation exercise performed seated while lifting one dumbbell out to the side. It primarily targets the lateral deltoid, helping build shoulder width,…
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The seated neutral-grip dumbbell shoulder press is a compound upper-body exercise performed while seated with the palms facing each other. It primarily trains the deltoids, with the triceps assisting…
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The dumbbell see-saw press is a standing alternating overhead press performed with a dumbbell in each hand. As one arm presses upward, the other lowers under control, emphasizing the deltoids and tri…
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The reverse-grip dumbbell shoulder press is an overhead pressing exercise performed with the palms facing toward you. It primarily trains the shoulders, especially the front deltoids, while the trice…
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