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
Seated dumbbell calf raises on your knees are an effective exercise for strengthening and defining the calf muscles. This variation offers a unique way to specifically train the calf muscles using readily available weights. Execution Find a sturdy chair and sit down with your feet flat on the fl
Introduction: Seated Dumbbell Curls are an effective exercise for strengthening your biceps. They are ideal when you want to add stability to your upper-body workout, as sitting helps minimize unwanted movement. Execution: Begin by sitting on a bench with a dumbbell in each hand, your arms fully ex
Front raises primarily emphasize the anterior head of the deltoid (shoulder muscle). The pectoralis major assists in raising the arms. In particular, the fibers that run from the clavicle to the upper arm, also known as the 'upper chest'. In addition to the deltoid itself, various muscles around the
The Seated Dumbbell Front Raise is an effective exercise for strengthening and toning your shoulders. This exercise is unique because it targets the anterior deltoids, contributing to better posture and shoulder stability. Execution Sit on a bench with your feet flat on the floor, approximately
If you're looking for an effective way to train your shoulders, seated dumbbell front raises are an excellent choice. This exercise specifically targets the front of your shoulders, but it also benefits your upper back and arms, making it a versatile addition to your training routine. Execution
Want to strengthen and shape your shoulders? Try Seated Dumbbell Front Raises. This exercise is ideal for isolating the front of your shoulders, and because you are seated, it reduces the chance of cheating with momentum, which often occurs with standing variations. Execution: Sit on a bench wit
Lateral raises (also called side raises) are primarily performed to place greater 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 a
Want to develop strong shoulders? Try Seated Dumbbell Lateral Raises. This exercise is ideal for isolating the shoulder muscles, particularly the deltoids, and helps improve shoulder stability and symmetry. Execution: Find a bench and sit down with your feet firmly on the floor. Hold a dum
Seated Dumbbell Lateral Raises with Swing is an effective exercise for strengthening and defining your shoulder muscles. This variation adds a dynamic element to the traditional lateral raise, so you not only isolate your muscles but also improve your coordination and stability. Execution Sit on
If you are looking for an effective way to train your shoulders, the Seated Dumbbell One-Arm Shoulder Press is an excellent choice. This exercise targets the shoulder muscles with a unique focus on each arm individually, promoting balanced muscle development and the ability to reduce any strength di
The Seated Dumbbell Overhead Extension is an effective exercise for strengthening and toning your triceps. This exercise offers a unique way to isolate your arms and target the triceps without unnecessarily stressing other muscle groups. Execution Find a comfortable chair or bench and sit with y
If you're looking for an effective way to train your upper body, the Seated Dumbbell Punch is an excellent choice. This exercise combines strength training with elements of boxing, making it not only a great workout for your muscles but also for your cardiovascular system. Instructions Find a co
If you are looking for an effective exercise to strengthen your shoulders and upper back, the Seated Dumbbell Rear Delt Fly is an excellent choice. This exercise specifically targets the backs of your shoulders and helps improve your posture and shoulder stability. Execution Find a bench and sit
The dumbbell shoulder press trains all areas of the shoulders: the anterior, lateral, and posterior deltoids. The exercise can be performed either seated or standing. The execution is largely the same. Sit upright with your back against the bench backrest and place your feet shoulder-width apart. Pr
The Seated Dumbbell Shoulder Press is an effective exercise for strengthening your shoulders and upper body. This exercise offers a unique combination of stability and strength training, contributing to better posture and functional strength. Execution Find a bench and sit upright with your feet
The Seated Dumbbell Shoulder Press is an effective exercise for strengthening your shoulders and upper body. This exercise offers a unique combination of stability and strength training, which is essential for building a balanced physique. Execution Find a comfortable seated position on a bench
The Seated Dumbbell Shoulder Press is an effective exercise for strengthening your shoulders and upper body. This exercise offers the benefit of building both stability and strength in your shoulders, arms, and core. Execution Sit on a bench with a straight back and a dumbbell in each hand.
The Seated Elbows-In Alternating Dumbbell Overhead Press is a dynamic exercise that focuses on strengthening your shoulders and arms while also promoting core stability. This exercise offers a unique twist on the traditional overhead press by emphasizing an alternating movement, helping to create ba
If you are looking for an effective exercise to strengthen your triceps, the Seated EZ-Bar Triceps Extension is an excellent choice. This exercise specifically targets the triceps muscles and offers a unique way to build strength and definition. Execution Find a comfortable seated position on a
Seated Floor Crunches are a fantastic way to strengthen your core without needing much space or equipment. This exercise is ideal for both beginners and advanced exercisers because it helps build strength in your abdominal muscles while minimizing pressure on your back. Execution Sit on the floo
Looking for an exercise that strengthens your core while challenging your lower body? Try Seated Flutter Kicks. This exercise is not only effective for building strength and endurance, but also improves your coordination and stability. Execution Find a comfortable spot on the floor and sit with
Hammer curls are a variation of dumbbell biceps curls. During hammer curls, the hands do not rotate throughout the exercise. The thumbs remain pointing forward, so only one function of the biceps brachii—bending/flexion of the arm—is performed rather than both functions. The deeper-lying brachialis
If you are looking for an effective way to strengthen your biceps and forearms, the Seated Hammer Curl is an excellent choice. This exercise targets the biceps brachii, brachialis, and brachioradialis and offers a unique variation on the traditional biceps curl by using a different grip, leading to
The Seated Hammer Curl is an effective exercise for strengthening your biceps and forearms. This variation of the traditional bicep curl focuses on the long head of the biceps and the brachialis, a deeper-lying muscle. What makes this exercise unique is the hammer grip, where the dumbbells are held