Dumbbell

The Alternate Standing Dumbbell Curl builds arm strength by lifting one weight at a time, helping improve control and balance between sides.

The Bent Arm Lateral Raise targets the side of the shoulders by lifting dumbbells outward with bent elbows to keep tension high.

The Bent Over Dumbbell Row is a strength exercise that builds upper-back and arm strength using dumbbells in a hinged position.

The Bulgarian Split Squat is a lower-body exercise that builds leg strength, balance, and control by training one leg at a time.

The Dumbbell Arnold Press uses a rotating press to increase shoulder tension through a longer range while building control and strength.

The Dumbbell Bent Arm Lateral Raise keeps tension on the shoulders through a shorter lever, helping you build control and strength.

The Dumbbell Bent Over Wide Row targets the upper back and rear shoulders, helping build back width, strength and posture control.

The Dumbbell Biceps Curl is a classic strength exercise that builds biceps size and strength with full control and balanced muscle activation.

The Dumbbell Chest Press is a compound pressing exercise that builds chest strength while improving stability and unilateral control.

The Dumbbell Concentration Curl isolates the biceps with strict form, helping you build peak strength, control, and muscle definition.

The Dumbbell Deadlift is a full-body strength exercise that builds the glutes, hamstrings, and back while reinforcing proper hip hinge mechanics.

The Dumbbell Decline Fly isolates the lower chest, enhancing muscle definition while improving control and stretch under load.

The Dumbbell Decline Lying Leg Curl is an isolation exercise that targets the hamstrings by adding resistance through a controlled movement.

The Dumbbell Decline Sit-Up increases core strength by adding resistance and a steeper angle to the classic sit-up.

The Dumbbell Devil’s Press is a full-body exercise that combines strength, explosive movement and intense cardio effort.

The Dumbbell Fly is a chest isolation exercise that emphasizes muscle stretch and control to improve chest definition and balance.

The Dumbbell Front Raise lifts the weights straight in front of you to build shoulder strength with simple, controlled motion.

The Dumbbell Front Squat is a compound lower-body exercise that builds leg strength while encouraging an upright squat position.

The Dumbbell Glute Bridge Chest Press combines a glute bridge with a press to build full-body strength and coordination.

The Dumbbell Glute Bridge Chest Press combines a glute bridge with a press to build full-body strength and coordination.

The Dumbbell Goblet Squat is a squat variation that builds leg strength while helping maintain balance and an upright squat position.

The Dumbbell Hammer Curl stands as a cornerstone bicep and forearm exercise that deserves a place in any comprehensive arm training routine. This variation of the traditional curl uniquely targets the brachialis muscle (which lies beneath the biceps) and the brachioradialis in the forearm, while still engaging the biceps brachii. By maintaining a neutral grip throughout the movement, where palms face inward toward each other rather than upward, the hammer curl creates balanced development across multiple muscle groups in the arms. Perfect for beginners entering the world of resistance training, the hammer curl serves as an approachable yet effective exercise that requires minimal equipment and technical knowledge. This accessibility makes it an ideal starting point for those new to bodybuilding or strength training, providing immediate feedback in terms of muscle engagement and progression potential. The neutral grip position also tends to be more comfortable for those with wrist issues who might find traditional supinated curl positions uncomfortable. For bodybuilding enthusiasts, hammer curls offer that coveted three-dimensional arm development by specifically targeting the often-neglected brachialis and forearms. When these muscles are well-developed alongside the biceps, they create that full, impressive arm appearance from all angles. The exercise particularly shines in creating that visible separation between biceps and triceps when viewed from the side. From a strength perspective, hammer curls contribute significantly to functional arm power. The neutral grip position mimics many everyday lifting motions, translating to improved strength for activities ranging from carrying groceries to moving furniture. Additionally, stronger forearms enhance grip strength, which becomes a limiting factor in many other compound exercises like deadlifts, rows, and pull-ups. Whether incorporated into an arm-specific training day or added to a full-body workout, the dumbbell hammer curl delivers exceptional value for its simplicity. By progressively increasing weight while maintaining proper form, even beginners can experience noticeable improvements in both arm aesthetics and functional strength capacity over relatively short time periods.

The Dumbbell Hip Thrust is a lower-body exercise that focuses on building glute strength using a bench and a single dumbbell.

The Dumbbell Incline Alternate Hammer Curl builds arm strength with controlled, alternating reps and constant tension on the biceps.

The Dumbbell Incline Bench Row is a back-focused strength exercise that targets the upper back while reducing lower-back strain.

The Dumbbell Incline Biceps Curl isolates the biceps through a deep stretch and strict form to maximize muscle growth and control.