Discover exercises for every goal — strength, endurance, flexibility, or fat loss.
How it works: Use the filters to find the right exercise for your equipment, skill level, and target muscle group. These exercises feature in our challenges, workouts, and workout plans - but we’ve also made them available for you to browse and learn from. They’re great for discovering individual exercises that target specific muscles or for finding effective alternatives.
Dumbbell Hammer Curl to Lunge to Press is a great full-body exercise that engages both the upper and lower bodies. It works for the leg, hamstrings, biceps, and shoulder muscles while improving metabolic conditioning and endurance as well.
Dumbbell Hang Pull provides strength and power to the entire body, emphasizing quads, shoulders, and glutes. This workout also serves as a stepping stone for the clean and jerk as well as the snatch.
Dumbbell Jump Shrug is a free weight exercise that primarily targets the traps and, to a lesser degree, also targets the quads, calves, glutes, hamstrings, and shoulders. This exercise is also good to improve metabolic conditioning.
Dumbbell Jump Squat is a great exercise that increases your explosive power, improves upper and lower body strength, and burns calories faster than regular squats.
Dumbbell Kickback increases stability and flexibility in your shoulders and arms. The dumbbell kickback prepares you for everyday movements like lifting, pushing, or swimming by growing your upper body strength and range of motion.
Dumbbell Lateral Raise works your deltoid muscle with assistance from the supraspinatus and trapezius muscles.
Dumbbell Lunge is a multi-joint exercise that builds the quadriceps, glutes, and hamstrings. These muscles lengthen during the eccentric phase as you lower to the ground, and they contract during the concentric phase to return your body to the starting pos...
Dumbbell Lunge and Rotation is a single-leg strength exercise; it helps strengthen your hamstrings, glutes, and hip flexors.
Dumbbell Lying Triceps Extension provides triceps strength, improves flexibility, brings stability to your shoulders and arms, and increases range of motion. This prevents the chances of injury and makes it easier for you to use your upper body in daily ac...
Dumbbell Overhead Bulgarian Split Squat strengthens the muscles of the legs, including the quads, hamstrings, glutes, and calves. As a single-leg exercise, your core is also engaged.
Dumbbell Reverse Lunge improves hamstring and glute development. Dumbbell reverse lungs use a different range of motion than forwarding lunge exercises, which helps the development of your hamstrings and glutes, improving your balance.
Dumbbell Reverse Wrist Curl is capable of inducing significant hypertrophy in the muscles located along the forearm, such as the radial brevis, extensor digitorum muscles, the brachioradialis as well as the various flexor muscles.
