Exercise library

Dumbbell Alternating Bicep Curl

The dumbbell alternating bicep curl is an isolation exercise in which one arm curls a dumbbell at a time. It primarily trains the biceps, with the forearms assisting grip and elbow control. It suppor…

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Dumbbell Alternating Bicep Curl on Stability Ball

The dumbbell alternating bicep curl on a stability ball is a seated arm exercise in which one dumbbell is curled at a time while the torso stays balanced on the ball. It primarily trains the biceps,…

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Dumbbell Alternating Incline Curl

The dumbbell alternating incline curl is a seated biceps isolation exercise performed one arm at a time on an incline bench. The inclined position places the arms behind the torso, emphasizing the bi…

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Dumbbell Alternating Incline Hammer Curl

The dumbbell alternating incline hammer curl is a seated arm exercise performed on an incline bench with a neutral grip. It primarily trains the biceps and forearms while limiting body momentum, supp…

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Dumbbell Alternating Preacher Curl

The dumbbell alternating preacher curl is an isolation exercise performed one arm at a time with the upper arm supported on a preacher bench. It primarily trains the biceps through a controlled elbow…

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Dumbbell Alternating Preacher Curl Hammer

The dumbbell alternating hammer preacher curl is an isolation exercise performed one arm at a time with the upper arm supported on a preacher bench and a neutral grip. It primarily trains the biceps…

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Dumbbell Alternating Seated Curl

The dumbbell alternating seated curl is an isolation exercise performed while seated, curling one dumbbell at a time toward the shoulder. It primarily trains the biceps, with the forearms assisting g…

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Dumbbell Bicep Curl Supine Wide Grip

The supine wide-grip dumbbell bicep curl is an isolation exercise performed lying on your back while curling dumbbells with the arms set wide. It primarily trains the biceps, with the forearms assist…

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Dumbbell Bicep Curl Supine

The supine dumbbell bicep curl is an isolation exercise performed lying on your back on a flat bench while curling dumbbells toward the shoulders. It primarily trains the biceps and helps build elbow…

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Dumbbell Bicep Curl Lunge with Bowling Motion

This compound dumbbell exercise combines a forward lunge with a biceps curl and a bowling-style arm swing. It primarily trains the quadriceps and glutes while challenging the biceps, balance, coordin…

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Dumbbell Bicep Curl on Stability Ball

This exercise is a seated dumbbell curl performed while balancing on a stability ball. It primarily trains the biceps while the forearms and trunk help control the dumbbells and maintain a stable pos…

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Dumbbell Bicep Curl Step-Up

The dumbbell bicep curl step-up combines a step-up onto a platform with a dumbbell bicep curl. It primarily trains the quadriceps, while the glutes and biceps contribute to the movement. It can suppo…

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Dumbbell Concentration Curl

The dumbbell concentration curl is a seated single-arm biceps exercise in which the working elbow is braced against the inner thigh. It primarily trains the biceps while the forearm assists with grip…

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Dumbbell Concentration Curl on Stability Ball

The dumbbell concentration curl on a stability ball is a single-arm biceps exercise performed while seated on a stability ball, with the working elbow braced against the inner thigh. It primarily tar…

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Dumbbell Flexor Incline Curl

The incline dumbbell flexor curl is a seated dumbbell curl performed on an incline bench with the arms hanging behind the torso. It primarily trains the biceps through a long range of motion, while t…

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Dumbbell Hammer Curl Cross Body

The cross-body dumbbell hammer curl is an arm isolation exercise performed with a neutral grip while lifting one dumbbell diagonally toward the opposite shoulder. It primarily trains the biceps and b…

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Dumbbell Hammer Curl on Stability Ball

The dumbbell hammer curl on a stability ball is a seated elbow-flexion exercise performed with a neutral grip while maintaining balance on the ball. It primarily trains the biceps and brachialis, wit…

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Dumbbell High Curl

The dumbbell high curl is an isolation exercise performed with the upper arms raised out to the sides and the elbows bent to curl the dumbbells upward. It primarily trains the biceps while the should…

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Dumbbell Incline Bench Hammer Curl

The dumbbell incline bench hammer curl is an isolation exercise performed seated against an incline bench with a neutral, palms-facing grip. It primarily trains the biceps and brachialis, while the f…

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Dumbbell Incline Bicep Curl Prone

The prone incline dumbbell biceps curl is an isolation exercise performed face down on an incline bench while curling dumbbells toward the shoulders. The bench support limits torso movement and empha…

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Dumbbell Incline Hammer Curl Prone

The prone incline dumbbell hammer curl is an isolation exercise performed chest-down on an incline bench with a neutral dumbbell grip. It primarily trains the biceps and also challenges the forearms…

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Dumbbell Inner Bicep Curl

The dumbbell inner bicep curl is a standing single-joint curl performed with dumbbells and the elbows kept close to the torso. It primarily trains the biceps, with emphasis on the inner portion of th…

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Dumbbell One-Arm Bicep Curl

The dumbbell one-arm bicep curl is an isolation exercise in which one arm bends the elbow to lift a dumbbell. It primarily trains the biceps, with the forearm muscles assisting grip and control. It s…

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Dumbbell One-Arm Bicep Curl Prone

The prone one-arm dumbbell biceps curl is an isolation exercise performed face down on a bench while curling a dumbbell with one arm. It primarily targets the biceps and helps develop elbow-flexion s…

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