Exercise library

Every movement, explained

Setup, execution, form cues, and progressions for 5,022 movements — the same library inside Crucible Fit for the days between Crucibles.

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All exercises

Page 34 of 105 · 5,022 total

Dumbbell Ipsilateral Single Leg Stiff Leg Deadlift
Intermediate · glutes and hamstrings
- Back
- Lower legs
- Upper legs
Dumbbell Iron Cross
Intermediate · biceps, deltoids, and triceps
- Back
- Chest
- Lower legs
- Shoulders
- Upper arms
Dumbbell Isometric Wrist Flexion Over Bench
Beginner · forearms
- Lower arms
- Upper arms
Dumbbell Jefferson Curl
Advanced · erector spinae, glutes, and hamstrings
- Back
- Lower legs
- Shoulders
- Upper legs
- Waist
Dumbbell Jumping Squat
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Kickback
Intermediate · triceps
- Back
- Chest
- Upper arms
Dumbbell Kickbacks On Exercise Ball
Intermediate · triceps
- Chest
- Upper arms
Dumbbell Kneeling Arnold Press
Intermediate · deltoids
- Shoulders
- Upper arms
- Waist
Dumbbell Kneeling Around Head Rotation
Intermediate · biceps and deltoids
- Shoulders
- Upper arms
- Waist
Dumbbell Kneeling Hold To Stand
Intermediate · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Kneeling Hold To Stand Clean Grip
Intermediate · deltoids, glutes, hamstrings, and quadriceps
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
Dumbbell Kneeling Low Fly
Intermediate · pectorals
- Chest
- Shoulders
Dumbbell Kneeling Opposite Shoulder Press
Intermediate · deltoids
- Chest
- Upper arms
Dumbbell Kneeling Twist Down Up Raise
Intermediate · abs, deltoids, obliques, and pectorals
- Shoulders
- Waist
Dumbbell Kroc Row
Intermediate · lats and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Dumbbell Larsen Press
Intermediate · pectorals
- Chest
Dumbbell Lateral Raise
Intermediate · deltoids
- Shoulders
- Upper arms
Dumbbell Lateral Raise Back Supported
Intermediate · deltoids
- Shoulders
Dumbbell Lateral Raise From Back
Intermediate · deltoids
- Shoulders
Dumbbell Lateral Raise Hold
Intermediate · deltoids
- Shoulders
- Upper arms
Dumbbell Lateral Raise Plank
Intermediate · abs, deltoids, and obliques
- Back
- Shoulders
- Upper arms
- Waist
Dumbbell Lateral Step-Up
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Lateral To Front Raise
Intermediate · deltoids
- Shoulders
Dumbbell Lateral Walk
Beginner · calves, glutes, hamstrings, and quadriceps
- Hips
- Lower legs
Dumbbell Leaning Forward Shrug
Intermediate · trapezius
- Back
- Shoulders
Dumbbell Leaning Front Raise
Intermediate · deltoids
- Shoulders
- Upper arms
Dumbbell Low Fly
Intermediate · pectorals
- Chest
- Shoulders
Dumbbell Low Split Squat
Intermediate · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Low Windmill
Intermediate · glutes and hamstrings
- Lower arms
- Shoulders
- Upper legs
- Waist
Dumbbell LU Raise
Intermediate · pectorals and trapezius
- Shoulders
Dumbbell Lunge
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Lunge Squat
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Lunge With Bicep Curl
Intermediate · biceps, calves, glutes, hamstrings, and quadriceps
- Arms
Dumbbell Lying Alternate Extension
Intermediate · triceps
- Chest
- Upper arms
Dumbbell Lying Bench Poliquin Fly
Intermediate · pectorals
- Chest
- Shoulders
Dumbbell Lying Delt Row On Rack
Intermediate · trapezius
- Back
- Shoulders
Dumbbell Lying Elbow Press
Intermediate · triceps
- Chest
- Upper arms
- Waist
Dumbbell Lying Extension Across Face
Intermediate · triceps
- Chest
- Upper arms
Dumbbell Lying External Shoulder Rotation
Intermediate · deltoids and rotator cuff
- Back
- Shoulders
Dumbbell Lying Femoral
Intermediate · calves and hamstrings
- Lower legs
- Upper legs
Dumbbell Lying Floor Skullcrusher
Beginner · triceps
- Chest
- Upper arms
Dumbbell Lying Floor Squeeze Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
Dumbbell Lying Hammer Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
Dumbbell Lying Hamstring Curl
Intermediate · calves and hamstrings
- Lower legs
Dumbbell Lying Leg Curl
Intermediate · hamstrings
- Lower legs
- Upper legs
Dumbbell Lying Neutral Grip Row On Rack
Intermediate · lats and trapezius
- Back
- Shoulders
- Upper arms
Dumbbell Lying Oblique V Up
Advanced · abs and obliques
- Waist
Dumbbell Lying On Floor Chest Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
- Waist

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Dumbbell Ipsilateral Single Leg Stiff Leg Deadlift

Dumbbell Iron Cross

Dumbbell Isometric Wrist Flexion Over Bench

Dumbbell Jefferson Curl

Dumbbell Jumping Squat

Dumbbell Kickback

Dumbbell Kickbacks On Exercise Ball

Dumbbell Kneeling Arnold Press

Dumbbell Kneeling Around Head Rotation

Dumbbell Kneeling Hold To Stand

Dumbbell Kneeling Hold To Stand Clean Grip

Dumbbell Kneeling Low Fly

Dumbbell Kneeling Opposite Shoulder Press

Dumbbell Kneeling Twist Down Up Raise

Dumbbell Kroc Row

Dumbbell Larsen Press

Dumbbell Lateral Raise

Dumbbell Lateral Raise Back Supported

Dumbbell Lateral Raise From Back

Dumbbell Lateral Raise Hold

Dumbbell Lateral Raise Plank

Dumbbell Lateral Step-Up

Dumbbell Lateral To Front Raise

Dumbbell Lateral Walk

Dumbbell Leaning Forward Shrug

Dumbbell Leaning Front Raise

Dumbbell Low Fly

Dumbbell Low Split Squat

Dumbbell Low Windmill

Dumbbell LU Raise

Dumbbell Lunge

Dumbbell Lunge Squat

Dumbbell Lunge With Bicep Curl

Dumbbell Lying Alternate Extension

Dumbbell Lying Bench Poliquin Fly

Dumbbell Lying Delt Row On Rack

Dumbbell Lying Elbow Press

Dumbbell Lying Extension Across Face

Dumbbell Lying External Shoulder Rotation

Dumbbell Lying Femoral

Dumbbell Lying Floor Skullcrusher

Dumbbell Lying Floor Squeeze Press

Dumbbell Lying Hammer Press

Dumbbell Lying Hamstring Curl

Dumbbell Lying Leg Curl

Dumbbell Lying Neutral Grip Row On Rack

Dumbbell Lying Oblique V Up

Dumbbell Lying On Floor Chest Press

Browse by body part

Browse by muscle

Browse by equipment

All exercises

Dumbbell Ipsilateral Single Leg Stiff Leg Deadlift

Dumbbell Iron Cross

Dumbbell Isometric Wrist Flexion Over Bench

Dumbbell Jefferson Curl

Dumbbell Jumping Squat

Dumbbell Kickback

Dumbbell Kickbacks On Exercise Ball

Dumbbell Kneeling Arnold Press

Dumbbell Kneeling Around Head Rotation

Dumbbell Kneeling Hold To Stand

Dumbbell Kneeling Hold To Stand Clean Grip

Dumbbell Kneeling Low Fly

Dumbbell Kneeling Opposite Shoulder Press

Dumbbell Kneeling Twist Down Up Raise

Dumbbell Kroc Row

Dumbbell Larsen Press

Dumbbell Lateral Raise

Dumbbell Lateral Raise Back Supported

Dumbbell Lateral Raise From Back

Dumbbell Lateral Raise Hold

Dumbbell Lateral Raise Plank

Dumbbell Lateral Step-Up

Dumbbell Lateral To Front Raise

Dumbbell Lateral Walk