Movement reference
Learn the movement. Train the muscle.
A practical, API-powered library for choosing exercises and understanding what each movement trains.
12
Exercises on this page
294 Exercises in the library
Equipment
Target muscle
Difficulty
All movements
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dumbbell lying alternate extension
Primary target: triceps. Muscle group: shoulders. Review technique, setup, and muscle focus.
dumbbell lying elbow press
Primary target: triceps. Muscle group: chest. Review technique, setup, and muscle focus.
dumbbell lying extension (across face)
Primary target: triceps. Muscle group: shoulders. Review technique, setup, and muscle focus.
dumbbell lying external shoulder rotation
Primary target: delts. Muscle group: rotator cuff. Review technique, setup, and muscle focus.
dumbbell lying femoral
Primary target: hamstrings. Muscle group: glutes. Review technique, setup, and muscle focus.
dumbbell lying hammer press
Primary target: pectorals. Muscle group: triceps. Review technique, setup, and muscle focus.
dumbbell lying on floor rear delt raise
Primary target: delts. Muscle group: trapezius. Review technique, setup, and muscle focus.
dumbbell lying one arm deltoid rear
Primary target: delts. Muscle group: trapezius. Review technique, setup, and muscle focus.
dumbbell lying one arm press
Primary target: pectorals. Muscle group: triceps. Review technique, setup, and muscle focus.
dumbbell lying one arm press v. 2
Primary target: pectorals. Muscle group: triceps. Review technique, setup, and muscle focus.
dumbbell lying one arm pronated triceps extension
Primary target: triceps. Muscle group: shoulders. Review technique, setup, and muscle focus.
dumbbell lying one arm rear lateral raise
Primary target: delts. Muscle group: traps. Review technique, setup, and muscle focus.