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Exercise library

Exercise tutorials broken down by muscle, equipment and exercise type.

Exercise type

Muscle

Includes exercises in which this muscle plays an assisting role.

Equipment

Page 54 of 76

Dumbbell seated neutral wrist curl

BodybuildingStrength

Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing each other. Rest your forearms on your thighs, allowing the dumbbells to hang down. Keeping your wrists…

Dumbbell seated one arm kickback

BodybuildingStrength

Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand. Bend your torso forward at the waist, keeping your back straight and parallel to the ground. Extend your arm straight…

Dumbbell seated one leg calf raise

BodybuildingStrength

Sit on a bench or chair with your feet flat on the ground and a dumbbell resting on your right thigh. Extend your left leg straight out in front of you, keeping your foot flexed. Place the ball of…

Dumbbell seated palms up wrist curl

BodybuildingStrength

Sit on a bench with your feet flat on the ground and hold a dumbbell in each hand, palms facing up. Rest your forearms on your thighs, allowing your wrists to hang off the edge. Slowly curl your…

Dumbbell seated preacher curl

BodybuildingStrength

Sit on a preacher curl bench with your feet flat on the floor. Hold a dumbbell in one hand with an underhand grip, resting your upper arm against the preacher pad. Keeping your upper arm stationary,…

Dumbbell seated revers grip concentration curl

BodybuildingStrength

Sit on a bench with your feet flat on the ground and hold a dumbbell in one hand, palm facing up. Rest your elbow on the inside of your thigh, just above the knee. Keeping your upper arm stationary,…

Cable one arm preacher curl

BodybuildingStrength

Adjust the cable machine so that the preacher curl pad is at chest height. Stand facing the cable machine with your feet shoulder-width apart. Grasp the cable handle with an underhand grip and…

Dumbbell seated reverse grip one arm overhead tricep extension

BodybuildingStrength

Sit on a bench with your back straight and feet flat on the ground. Hold a dumbbell with an underhand grip and extend your arm straight up overhead. Lower the dumbbell behind your head by bending…

Dumbbell seated shoulder press

BodybuildingStrength

Sit on a bench with a dumbbell in each hand, resting on your thighs. Raise the dumbbells to shoulder height, palms facing forward. Press the dumbbells upward until your arms are fully extended…

Dumbbell seated shoulder press (parallel grip)

BodybuildingStrength

Sit on a bench with a dumbbell in each hand, palms facing inward. Raise the dumbbells to shoulder height, elbows bent and palms facing forward. Press the dumbbells upward until your arms are fully…

Dumbbell seated triceps extension

BodybuildingStrength

Sit on a bench with your back straight and feet flat on the ground. Hold a dumbbell with both hands and extend your arms straight up overhead. Bend your elbows and lower the dumbbell behind your…

Dumbbell shrug

BodybuildingStrength

Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body. Keep your arms straight and let the dumbbells hang by your sides. Raise your shoulders as…