Seated Calf Raise
Seated Calf Raise works the soleus muscle – muscles that sit underneath the gastrocnemius muscle. However, this is a good option for people who find it challenging to stay balanced when standing.
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.
Seated Dumbbell Biceps Curl
Seated Dumbbell Biceps Curl is more effective at isolating and targeting the biceps. The bicep muscle works in tandem with deltoids, lats, traps, and triceps in shoulder and elbow functions.
Seated Dumbbell External Rotation
Seated Dumbbell External Rotation targets the muscles of the rotator cuff – which helps to provide stability to shoulder joints. The seated position isolates the shoulders by removing assistance from other muscle groups.
Seated Dumbbell Overhead Triceps Extension
Seated Dumbbell Overhead Triceps Extension focuses specifically on the triceps. It also activates your core, glutes, and lower back muscles.
Seated Dumbbell Row
Seated Dumbbell Row tone and strengthen your upper body, which is essential for everyday movements, including pulling. Moreover, it also helps to improve your posture and help protect your shoulders.
Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press emphasis on the shoulders. It can often be an excellent way to isolate the pressing muscles to develop muscle hypertrophy.
Seated Dumbbell Toe Raise
Seated Dumbbell Toe Raise targets the muscles in the lower leg, especially the tibialis anterior, which is located on the outer surface of the tibia, or shin.
Seated EZ-Bar Overhead Triceps Extension
Seated EZ-Bar Overhead Triceps Extension increases triceps strength, improves flexibility, brings stability to your shoulders and arms, and increases range of motion. Narrow grips focus more on the outer part of the triceps.
Seated Lateral Raise
Seated Lateral Raise is an effective shoulder-strengthening exercise that helps tone your shoulder muscles and a part of the upper back muscles. This exercise targets the deltoid muscles and some trapezius fibers as well.
Seated Rear Lateral Raise
Seated Rear Lateral Raise isolates rear deltoid muscles – which helps to strengthen, tone, and stabilize your shoulders and upper body. Strong deltoids help with pressing, pulling, and overhead movements.
Seated Reverse Dumbbell Curl
Seated Reverse Dumbbell Curl primarily targets the muscle groups in your arms, including your biceps brachii and your brachialis – the muscle used for elbow flexion.
Seated Single-Arm Overhead Dumbbell Extension
Seated Single-Arm Overhead Dumbbell Extension is a gym work out exercise that targets the triceps and also involves the abs. This workout also provides stability and mobility to the shoulders.
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