Bicep Curl
Why the elbow position decides everything, how supination adds contraction, and the three curl variations that cover the whole muscle.
Equipment · 12 entries
Dumbbell
exercises
Bulgarian Split Squat
How to set the bench height and foot distance, the torso angle that shifts work between quads and glutes, and why it is harder than it looks.
Calf Raise
Full range beats heavy load, the knee position that decides which calf muscle you train, and why calves need more reps than anything else.
Chest Fly
Dumbbell and cable flies compared, the elbow angle that protects your shoulder, and why the bottom half of the range does most of the work.
Farmer's Carry
How far and how heavy to carry, the posture that makes it work, and why it trains your core better than most exercises named after the core.
Goblet Squat
Holding the weight at your chest fixes most squat faults automatically. Setup, depth, the elbow-to-knee cue, and when to move on to a barbell.
Hip Thrust
Bench height, foot position, the rib and chin cues that stop it becoming a back extension, and why it beats squats for glute development.
Lateral Raise
Why the lateral raise is the exercise most often done too heavy, the arm angle that finds the side delt, and how to keep tension where it belongs.
Lunge
Forward, reverse and walking lunges compared, the torso angle that shifts work between quads and glutes, and the balance fix that makes them usable.
Overhead Press
How to press overhead without leaning back, the head-through cue that finishes the rep, and why your ribs and glutes matter more than your shoulders here.
Romanian Deadlift
The RDL is a hip hinge, not a squat or a back extension. Setup, the bar path that matters, four faults that move the work into your lower back, and how to load it.
Suitcase Carry
Carrying weight in one hand forces your trunk to resist side-bending. Setup, how far to walk, and why it beats most named core exercises.