Exercise library
How to do every move in our workouts
90 dumbbell exercises, filmed in our home studio. Each one loops so you can see the whole rep, Dan's version and Tiff's, with the steps, the cues and the mistakes to watch for. Bodyweight and ab exercises are on the way.
90 exercises
Alternating Arnold Press
front shoulders, side shoulders
Alternating Cross Body Curl
biceps, forearms
Alternating Incline Chest Press
upper chest, front shoulders
Alternating Iso Hold Curls
biceps, forearms
Alternating Iso Hold Hammer Curl
biceps, forearms
Alternating Iso Hold Skull Crusher
triceps, forearms
Alternating Seated Shoulder Press
front shoulders, side shoulders
B-Stance RDL
hamstrings, glutes
Bent Over Reverse Fly
rear shoulders, upper back
Bent Over Row
lats, upper back
Bent Over Row (Underhand Grip)
lats, upper back
Bicep Curls (Right, Left, Both)
biceps, forearms
Bulgarian Split Squat
quads, glutes
Chest Fly
chest, front shoulders
Chest Press
chest, front shoulders
Close Grip Chest Press
chest, triceps
Close Grip Push Ups
triceps, chest
Concentration Curl
biceps, forearms
Curl to Arnold Press
biceps, front shoulders
Curtsy Lunge
glutes, quads
Dead Stop Bent Over Row
lats, upper back
Deadlift
glutes, hamstrings
Dumbbell Pullover
lats, chest
Dumbbell Push Ups
chest, shoulders
Dumbbell Snatch
glutes, hamstrings
Dumbbell Squat
quads, glutes
Dumbbell Swing
glutes, hamstrings
Elevated Hamstring Bridge
hamstrings, glutes
Frog Pump
glutes, core
Front Foot Elevated Curtsy Lunge
glutes, quads
Front Foot Elevated Reverse Lunge
glutes, quads
Front Foot Elevated Split Squat
quads, glutes
Front Rack Reverse Lunge
quads, glutes
Front to Back Lunge
quads, glutes
Glute Bridge
glutes, hamstrings
Goblet Squat
quads, glutes
Goblet Squat to Reverse Lunge
quads, glutes
Goblet Step Out Squat
quads, glutes
Gorilla Rows
lats, upper back
Hammer Curl to Wide Curl
biceps, forearms
Hammer Curls
biceps, brachialis
Hammer Zottman Curl
biceps, forearms
Hamstring Bridge
hamstrings, glutes
Heels Elevated Goblet Squat
quads, glutes
Hex Press
chest, triceps
High Pulls
upper back, traps
Hip Thrust
glutes, hamstrings
Hip Thrust with 2s Squeeze
glutes, hamstrings
Incline Chest Press
upper chest, front shoulders
KAS Glute Bridge
glutes, hamstrings
Lateral Lunge to Curtsy Lunge
glutes, quads
Lateral Lunges
glutes, quads
Lateral Raise
side shoulders, upper traps
Lateral Squats
glutes, quads
Lateral to Front Raise
side shoulders, front shoulders
Offset Front Rack Split Squat
quads, glutes
Overhead Tricep Extension
triceps, core
Plank Row
upper back, lats
Push Press
front shoulders, triceps
Renegade Row
upper back, lats
Reverse Curls
forearms, biceps
Reverse Fly to Rear Delt Row
rear shoulders, upper back
Reverse Lunges
quads, glutes
Romanian Deadlift
hamstrings, glutes
Seated Arnold Press
front and side shoulders, triceps
Seated Rear Delt Row
rear shoulders, upper back
Shoulder Press
front shoulders, side shoulders
Single Arm Rear Delt Row
rear shoulders, upper back
Single Arm Row
lats, upper back
Single Arm Row (Underhand Grip)
lats, upper back
Single Arm Twist Chest Press
chest, front shoulders
Single Leg Deadlift
hamstrings, glutes
Single Leg Elevated Hamstring Bridge
hamstrings, glutes
Single Leg Glute Bridge
glutes, hamstrings
Skull Crushers
triceps, forearms
Standing Calf Raise
calves, forearms
Step Down
quads, glutes
Step Up
quads, glutes
Step Up to Knee Drive
quads, glutes
Step Up to Reverse Lunge
quads, glutes
Suitcase Squat
quads, glutes
Sumo Deadlift
glutes, hamstrings
Sumo Squat
quads, glutes
Sumo Squat to Calf Raise
quads, glutes
Sumo Step Out Squats
quads, glutes
Supinating Curls
biceps, forearms
Tate Press
triceps, chest
Tricep Dips
triceps, chest
Tricep Kickbacks
triceps, rear shoulders
Zottman Curls
biceps, brachialis