beginnersquat
Goblet Squat
Hold one dumbbell at your chest. Sit between your hips, keep your whole foot planted, then stand tall.
dumbbellbeginnerhinge
Dumbbell Romanian Deadlift
Push the hips back with soft knees and a long spine. Lower until the hamstrings are loaded, then stand.
dumbbellbeginnerhorizontal push
Dumbbell Bench Press
Set the shoulder blades, lower the dumbbells under control, and press without bouncing.
dumbbell + benchbeginnerhorizontal pull
One-arm Dumbbell Row
Brace on the bench, keep the torso still, and draw the elbow toward the hip.
dumbbell + benchnovicevertical push
Dumbbell Overhead Press
Brace the trunk and press overhead without leaning back.
dumbbellnovicelunge
Dumbbell Reverse Lunge
Step back under control, lower both knees, then drive through the front foot.
dumbbellbeginnerhorizontal push
Push-up
Keep a straight line from head to heels and lower the chest between the hands.
bodyweightintermediatevertical pull
Pull-up
Start from a controlled hang and pull the chest toward the bar without swinging.
pullup-barintermediatesquat
Barbell Back Squat
Brace before descending, track the knees with the toes, and keep the load over mid-foot.
barbell + rackintermediatehinge
Barbell Romanian Deadlift
Keep the bar close while pushing the hips back; stop before the lower back rounds.
barbellintermediatehorizontal push
Barbell Bench Press
Set the upper back, lower to the lower chest, then press with the wrists stacked.
barbell + bench + rackbeginnervertical pull
Lat Pulldown
Keep the ribs controlled and pull the elbows down without swinging.
cablenoviceaccessory
Dumbbell Lateral Raise
Raise with soft elbows to a comfortable height without shrugging.
dumbbellintermediatelunge
Dumbbell Split Squat
Use a stable stance, descend vertically, and drive through the lead foot.
dumbbellbeginnercore
Dead Bug
Keep the lower back gently supported while extending opposite arm and leg.
bodyweightbeginnercore
Front Plank
Brace and hold a straight line while breathing normally.
bodyweightbeginnerhorizontal push
Dumbbell Floor Press
Lie on the floor with knees bent. Lower until the upper arms gently touch down, then press with wrists stacked.
dumbbellnovicevertical pull
Dumbbell Pullover
Keep the ribs controlled and lower one dumbbell behind the head only as far as the shoulders remain comfortable.
dumbbell + benchbeginnerhorizontal pull
Chest-supported Dumbbell Row
Lie chest-down on an inclined bench and row the elbows toward the hips without lifting the chest.
dumbbell + benchnoviceaccessory
Dumbbell Rear-delt Fly
Hinge with a long spine and sweep light dumbbells outward without shrugging or swinging.
dumbbellbeginneraccessory
Dumbbell Curl
Keep the upper arms quiet and curl through a controlled range without leaning back.
dumbbellbeginneraccessory
Hammer Curl
Use a neutral grip and curl without moving the elbows forward or using momentum.
dumbbellnoviceaccessory
Dumbbell Overhead Triceps Extension
Brace the trunk, keep the elbows comfortably forward, and lower one dumbbell behind the head under control.
dumbbellbeginneraccessory
Dumbbell Standing Calf Raise
Use support for balance, rise through the balls of the feet, pause, and lower under control.
dumbbellintermediatehinge
Single-leg Dumbbell Romanian Deadlift
Keep the hips square and hinge over the planted leg; use free-hand support until balance is reliable.
dumbbellnovicelunge
Dumbbell Step-up
Use a stable low step and drive through the working foot without pushing off the trailing leg.
dumbbell + benchbeginnerhinge
Dumbbell Hip Thrust
Support the upper back, hold the dumbbell securely at the hips, and finish by squeezing the glutes without arching the lower back.
dumbbell + benchnovicehorizontal push
Incline Dumbbell Press
Use a low incline, set the shoulder blades, and lower the dumbbells under control before pressing.
dumbbell + bench