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 38 of 105 · 5,022 total

Dumbbell Seated Cuban Press
Intermediate · deltoids, pectorals, and triceps
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Seated Curl
Intermediate · biceps
- Upper arms
Dumbbell Seated Double Concentration Curl
Intermediate · biceps
- Shoulders
- Upper arms
Dumbbell Seated Drag Curl
Intermediate · biceps and deltoids
- Shoulders
- Upper arms
Dumbbell Seated External Rotation
Beginner · rotator cuff
- Shoulders
- Upper arms
Dumbbell Seated Front Raise
Beginner · deltoids
- Shoulders
- Upper arms
Dumbbell Seated Front Raise With Twist
Intermediate · deltoids
- Shoulders
- Upper arms
Dumbbell Seated Half Circle Front Raise
Intermediate · deltoids
- Shoulders
- Upper arms
Dumbbell Seated Hammer Curl
Intermediate · biceps
- Upper arms
Dumbbell Seated Hyght Fly
Intermediate · pectorals
- Chest
- Shoulders
Dumbbell Seated Inner Biceps Curl
Beginner · biceps
- Shoulders
- Upper arms
Dumbbell Seated Kickback
Beginner · triceps
- Back
- Upper arms
Dumbbell Seated Lateral Raise
Intermediate · deltoids
- Shoulders
- Upper arms
Dumbbell Seated Military Hold Alternate Leg Raise On Floor
Intermediate · abs, deltoids, and obliques
- Shoulders
- Upper legs
Dumbbell Seated Military Press In Out Leg Raise On Floor
Intermediate · abs, deltoids, and obliques
- Shoulders
- Upper legs
- Waist
Dumbbell Seated Neutral Wrist Curl
Beginner · forearms
- Lower arms
- Upper arms
Dumbbell Seated One Leg Calf Raise Hammer Grip
Intermediate · calves
- Lower legs
Dumbbell Seated Palms Up Wrist Curl
Beginner · forearms
- Lower arms
- Upper arms
Dumbbell Seated Preacher Curl
Intermediate · biceps
- Upper arms
Dumbbell Seated Reverse Arnold Press
Intermediate · deltoids
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Seated Reverse Grip Concentration Curl
Intermediate · biceps
- Shoulders
- Upper arms
Dumbbell Seated Shoulder Press
Beginner · deltoids
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Seated Shoulder Press with Parallel Grip
Beginner · deltoids
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Seated Side Bend
Beginner · obliques
- Waist
Dumbbell Seated Single Arm External Rotation
Intermediate · rotator cuff
- Shoulders
- Upper arms
Dumbbell Seated Single Arm Front Raise
Beginner · deltoids
- Shoulders
- Upper arms
Dumbbell Seated Single Arm Overhead Triceps Extension
Intermediate · triceps
- Shoulders
- Upper arms
Dumbbell Seated Single Arm Overhead Triceps Extension Left
Beginner · triceps
- Shoulders
- Upper arms
Dumbbell Seated Triceps Extension
Intermediate · triceps
- Upper arms
Dumbbell Seated Upper Half Biceps Curl
Intermediate · biceps
- Shoulders
- Upper arms
Dumbbell Seated Upright Alternate Squeeze Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Seated W Press
Intermediate · deltoids and triceps
- Shoulders
- Upper arms
Dumbbell Shoulder Internal Rotation At 90 Abduction
Beginner · rotator cuff
- Shoulders
- Upper arms
Dumbbell Shoulders Complex
Intermediate · deltoids
- Shoulders
Dumbbell Shrug
Beginner · trapezius
- Back
- Shoulders
Dumbbell Side Bend
Intermediate · obliques
- Waist
Dumbbell Side Bridge
Intermediate · abs, glutes, and obliques
- Waist
Dumbbell Side Bridge With Bent Leg
Intermediate · glutes and obliques
- Waist
Dumbbell Side Lunge
Intermediate · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Side Lying External Rotation On A Bench
Beginner · rotator cuff
- Back
- Shoulders
- Upper arms
Dumbbell Side Lying Internal Rotation On A Bench
Beginner · pectorals and rotator cuff
- Back
- Shoulders
- Upper arms
Dumbbell Side Lying Lateral Raise
Intermediate · deltoids
- Shoulders
Dumbbell Side Lying One Hand Raise
Intermediate · deltoids
- Shoulders
Dumbbell Side Plank
Intermediate · abs, deltoids, and obliques
- Lower arms
- Shoulders
- Upper arms
- Waist
Dumbbell Side Plank Raise
Intermediate · abs, deltoids, and obliques
- Core
Dumbbell Side Plank Row
Intermediate · abs, glutes, lats, obliques, and trapezius
- Core
Dumbbell Side Plank With Rear Fly
Intermediate · abs, deltoids, lats, and obliques
- Core
Dumbbell Side Squat
Intermediate · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs

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All exercises

Dumbbell Seated Cuban Press

Dumbbell Seated Curl

Dumbbell Seated Double Concentration Curl

Dumbbell Seated Drag Curl

Dumbbell Seated External Rotation

Dumbbell Seated Front Raise

Dumbbell Seated Front Raise With Twist

Dumbbell Seated Half Circle Front Raise

Dumbbell Seated Hammer Curl

Dumbbell Seated Hyght Fly

Dumbbell Seated Inner Biceps Curl

Dumbbell Seated Kickback

Dumbbell Seated Lateral Raise

Dumbbell Seated Military Hold Alternate Leg Raise On Floor

Dumbbell Seated Military Press In Out Leg Raise On Floor

Dumbbell Seated Neutral Wrist Curl

Dumbbell Seated One Leg Calf Raise Hammer Grip

Dumbbell Seated Palms Up Wrist Curl

Dumbbell Seated Preacher Curl

Dumbbell Seated Reverse Arnold Press

Dumbbell Seated Reverse Grip Concentration Curl

Dumbbell Seated Shoulder Press

Dumbbell Seated Shoulder Press with Parallel Grip

Dumbbell Seated Side Bend

Dumbbell Seated Single Arm External Rotation

Dumbbell Seated Single Arm Front Raise

Dumbbell Seated Single Arm Overhead Triceps Extension

Dumbbell Seated Single Arm Overhead Triceps Extension Left

Dumbbell Seated Triceps Extension

Dumbbell Seated Upper Half Biceps Curl

Dumbbell Seated Upright Alternate Squeeze Press

Dumbbell Seated W Press

Dumbbell Shoulder Internal Rotation At 90 Abduction

Dumbbell Shoulders Complex

Dumbbell Shrug

Dumbbell Side Bend

Dumbbell Side Bridge

Dumbbell Side Bridge With Bent Leg

Dumbbell Side Lunge

Dumbbell Side Lying External Rotation On A Bench

Dumbbell Side Lying Internal Rotation On A Bench

Dumbbell Side Lying Lateral Raise

Dumbbell Side Lying One Hand Raise

Dumbbell Side Plank

Dumbbell Side Plank Raise

Dumbbell Side Plank Row

Dumbbell Side Plank With Rear Fly

Dumbbell Side Squat

Browse by body part

Browse by muscle

Browse by equipment

All exercises

Dumbbell Seated Cuban Press

Dumbbell Seated Curl

Dumbbell Seated Double Concentration Curl

Dumbbell Seated Drag Curl

Dumbbell Seated External Rotation

Dumbbell Seated Front Raise

Dumbbell Seated Front Raise With Twist

Dumbbell Seated Half Circle Front Raise

Dumbbell Seated Hammer Curl

Dumbbell Seated Hyght Fly

Dumbbell Seated Inner Biceps Curl

Dumbbell Seated Kickback

Dumbbell Seated Lateral Raise

Dumbbell Seated Military Hold Alternate Leg Raise On Floor

Dumbbell Seated Military Press In Out Leg Raise On Floor

Dumbbell Seated Neutral Wrist Curl

Dumbbell Seated One Leg Calf Raise Hammer Grip

Dumbbell Seated Palms Up Wrist Curl

Dumbbell Seated Preacher Curl

Dumbbell Seated Reverse Arnold Press

Dumbbell Seated Reverse Grip Concentration Curl

Dumbbell Seated Shoulder Press

Dumbbell Seated Shoulder Press with Parallel Grip

Dumbbell Seated Side Bend