Browse hundreds of fitness exercises with video and clear instructions. Filter by muscle group, equipment or training type - or search by name.
2.762 exercises
The Dumbbell Lunge to Overhead Press is a dynamic compound exercise that requires both strength and coordination. This exercise combines a lunge with an overhead press, allowing you to train multiple muscle groups in one movement. The unique benefit of this exercise is that it strengthens not only y
Introduction: Dumbbell lunges are a powerful lower-body exercise that targets several muscle groups. This exercise not only helps build muscle mass, but also improves your balance and coordination. Execution: Begin with a dumbbell in each hand at your sides. Stand upright with your feet hip-width a
Dumbbell Lunges On the Spot is a dynamic exercise that focuses on strengthening and toning your lower body. Using dumbbells increases the intensity, leading to improved muscle definition and strength. Execution Begin by standing with your feet hip-width apart, holding a dumbbell in each hand at
The Dumbbell Lying Chest Fly is an effective exercise that targets strengthening and toning your chest muscles. This exercise offers a unique way to work your chest muscles from different angles, leading to more balanced muscle development. Execution Lie on your back on a flat bench with a dumbb
The Dumbbell Lying External Shoulder Rotation is an effective exercise aimed at strengthening and stabilizing the shoulder joints. This exercise helps improve shoulder mobility and flexibility, which is essential for a wide range of activities and sports. Execution Lie on your side on a flat sur
Lateral raises (also called side raises) are mainly performed to place more emphasis on the middle head of the deltoid (shoulder muscle). In addition to the large shoulder muscle itself, various muscles around the shoulder joint are recruited to stabilize it. Smaller stabilizing muscles such as the
The Dumbbell Lying Leg Curl is an effective exercise for strengthening the hamstrings. This exercise is unique because you use a dumbbell, which provides controlled resistance and helps isolate the muscles. Execution Lie face down on a flat bench and hold a dumbbell between your feet. Make
Introduction The Dumbbell Lying One-Arm Rear Lateral Raise is an effective exercise that targets the rear shoulders and offers a unique way to isolate this muscle group. This exercise not only helps strengthen your shoulders but also improves the stability of your shoulder joint. Execution Lie on
The Dumbbell Lying One-Arm Supinated Triceps Extension is an effective exercise for isolating and strengthening the triceps. This exercise offers a unique way to train each arm separately, allowing you to correct any imbalance between the arms. Execution Lie on your back on a flat bench with a d
The Dumbbell Lying Pronation Rotation on Floor is an effective exercise that focuses on improving mobility and strength in your forearms and shoulders. This exercise is unique because it improves the forearm's rotational capacity while you are lying down, providing a stable position and focusing on
The rear delt row is an exercise targeting the posterior head of the deltoid (shoulder muscle). The lateral head and, to a lesser extent, the anterior head also assist in this movement, but are activated less. Many other muscles also assist in bringing the elbows and shoulders backward, as well as m
The Dumbbell Lying Rear Delt Row is an effective exercise for strengthening the back of your shoulders and improving your posture. This exercise offers a unique way to isolate your rear deltoids without placing too much strain on your back muscles. Execution Lie face down on a flat bench with a
The Dumbbell Lying Rear Lateral Raise is an effective exercise for strengthening and shaping the backs of your shoulders. This exercise offers a unique way to isolate and train your deltoids, which can lead to better performance and a more balanced upper body. Execution Lie face down on a flat b
All so-called rowing exercises primarily focus on pulling the upper arms backward. This is one of the main functions of the latissimus dorsi, the large back muscle. To perform this function with free weights, the upper body must be brought into an (almost) horizontal position so that gravity can pro
The Dumbbell Lying Supine Curl is an effective exercise for strengthening your biceps and forearms. This exercise is distinguished by the lying position, which reduces the opportunity to use your body weight to cheat and allows you to focus more on the biceps. Execution Lie on your back on a fla
As the name indicates, the primary movement is extending the arms (extension). Performing it with dumbbells allows greater freedom in hand position than the barbell variation. This version is also (in principle) safer because the weights are lowered beside the head. Active muscles: Triceps Shoulder
The Dumbbell Lying Triceps Extension is an effective exercise for strengthening and shaping your triceps. This exercise offers a unique way to isolate your arms and target the triceps without unnecessary strain on your shoulders. Execution Lie on your back on a flat bench with a dumbbell in each
The Dumbbell Lying Triceps Extension on Floor is an effective exercise for strengthening and toning your triceps. This exercise offers a unique way to train your arms without placing much stress on your shoulders, making it an excellent choice for people with shoulder problems. Execution Lie on
The Dumbbell Narrow Stance Squat is a powerful exercise that targets the lower-body muscles, with a special focus on the quadriceps. The narrow foot stance places extra emphasis on this muscle group, distinguishing this exercise from the traditional squat. Execution Begin by standing upright wit
The Dumbbell One-Arm Floor Fly is an effective exercise that targets the chest muscles while also giving the shoulders and triceps a good workout. This exercise is unique because you perform it lying on the floor, which provides a stable surface and limits the range of motion, reducing the chance of
The Dumbbell One-Arm Floor Press is a powerful exercise that targets the upper-body muscles, with a unique twist compared with traditional bench press exercises. Performing this exercise not only improves your strength but also your stability and balance. Execution Lie flat on the floor with you
The Dumbbell One-Arm Front Raise is an effective exercise for strengthening your shoulders and improving your overall upper-body strength. This exercise targets the anterior deltoids and offers a unique way to train each arm separately, which helps correct muscle imbalances. Execution Stand upri
The Dumbbell One-Arm Hammer Preacher Curl is an effective exercise for isolating and strengthening the biceps and forearms. This variation of the traditional biceps curl emphasizes the long head of the biceps and the brachialis, a deeper-lying muscle. The unique benefit of this exercise is the stabi
The Dumbbell One-Arm Kickback is an effective exercise for strengthening and toning your triceps. This exercise offers a unique way to train each arm separately, allowing you to correct any muscle imbalances between the arms. Execution Begin by holding a dumbbell in one hand. Bend forward from y