Exercise Database
Browse exercises by muscle group, equipment, or difficulty. Each includes step-by-step instructions and form tips.
85 exercises
Chest Supported Row
Rowing with your chest supported against an incline bench, completely removing the lower back from the equation. Targets the upper back, lats, and rear...
Close Grip Bench Press
Bench press with a narrow grip that shifts emphasis from the chest to the triceps. The heaviest compound tricep exercise you can do, allowing serious...
Concentration Curl
Seated single-arm curl with your elbow braced against your inner thigh for maximum isolation. EMG studies show this has the highest bicep activation of any...
Conventional Deadlift
The ultimate full-body strength builder. Develops your posterior chain, grip, and overall power.
DB Bench Press
Dumbbell version of the bench press that allows greater range of motion and works each side independently. Excellent for building balanced chest size and...
DB Bicep Curl
Dumbbell curls that allow supination (wrist rotation) for full bicep activation. Each arm works independently, making this ideal for fixing imbalances and...
DB Calf Raise
Standing calf raises holding dumbbells — simple, effective, and requires no machine. Primarily targets the gastrocnemius (outer calf muscle) and can be done...
DB Fly
Chest isolation exercise with a deep stretch at the bottom that targets the inner chest fibres. Builds chest width and a full, rounded look to the pecs.
DB Hip Thrust
Hip thrust using a dumbbell instead of barbell — much easier to set up while still being very effective for glute development. An excellent starting point...
DB Kickback
Tricep isolation exercise with the hardest point at full extension, producing an intense peak contraction. Primarily targets the lateral and medial tricep...
DB Rear Delt Fly
Targets the rear deltoids, which are crucial for shoulder health, balanced development, and preventing the rounded-shoulder posture caused by too much...
DB Romanian Deadlift
Dumbbell version of the Romanian deadlift that is more accessible than barbell and allows a natural hand position. Targets the hamstrings and glutes through...
DB Row
Single-arm rowing with bench support that targets the lats and upper back. Excellent for fixing left-right imbalances and achieving a full range of motion...
DB Shoulder Press
Seated or standing dumbbell pressing that targets all three deltoid heads. More shoulder-friendly than barbell for many people because each arm moves...
Dead Bug
Anti-extension core exercise that builds deep core stability and protects the lower back. Teaches the core to resist spinal extension while moving the limbs...
Diamond Push-Ups
Push-ups with hands close together forming a diamond shape — EMG studies consistently show this is one of the highest-activating tricep exercises. A...
Dips (Chest)
Heavy compound movement that targets the lower chest, triceps, and front delts. The forward lean shifts emphasis from triceps to the lower chest fibres.
Dips (Tricep)
Upright dips with elbows close to the body — one of the best compound tricep builders. The upright torso position isolates the triceps far more than the...
Ready to transform your training?
Join thousands of people tracking their fitness journey with PT Tracker. Start for free, upgrade when you're ready.