Exercise library

Every movement, explained

Setup, execution, form cues, and progressions for 5,022 movements — the same library that powers Crucible's precision programs.

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All exercises

Page 39 of 105 · 5,022 total

Dumbbell Single Arm Alternate Decline Bench Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Single Arm Alternate Fly
Intermediate · pectorals
- Chest
- Shoulders
Dumbbell Single Arm Bent Over Row
Intermediate · lats and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Dumbbell Single Arm Clean And Press
Advanced · deltoids, glutes, hamstrings, quadriceps, and trapezius
- Back
- Lower legs
- Shoulders
- Upper arms
- Upper legs
Dumbbell Single Arm Deadlift
Intermediate · calves, glutes, hamstrings, quadriceps, and trapezius
- Back
- Hips
- Lower legs
Dumbbell Single Arm Floor Press
Intermediate · pectorals
- Chest
- Shoulders
- Upper arms
- Waist
Dumbbell Single Arm Leaning Lateral Raise
Intermediate · deltoids
- Back
- Shoulders
Dumbbell Single Arm Neutral Grip Front Raise
Beginner · deltoids
- Shoulders
Dumbbell Single Arm Overhead Lunge
Intermediate · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Single Arm Reverse Fly Rack Support
Intermediate · deltoids
- Back
- Shoulders
Dumbbell Single Arm Row With Chest Supported
Intermediate · lats and trapezius
- Back
- Shoulders
- Upper arms
Dumbbell Single Arm Shrug
Intermediate · trapezius
- Shoulders
Dumbbell Single Arm Starfish Crunch
Beginner · abs and obliques
- Waist
Dumbbell Single Arm Underhand Front Raise
Intermediate · deltoids
- Shoulders
Dumbbell Single Arm Wrist Curl
Beginner · forearms
- Lower arms
Dumbbell Single Arm Z Press
Intermediate · deltoids
- Upper arms
Dumbbell Single Arms Pullover
Intermediate · lats and pectorals
- Back
Dumbbell Single Leg Calf Raise
Beginner · calves
- Lower legs
Dumbbell Single Leg Deadlift
Intermediate · calves, glutes, and hamstrings
- Back
- Hips
- Lower legs
Dumbbell Single Leg Glute Bridge
Intermediate · glutes and hamstrings
- Hips
- Lower legs
- Waist
Dumbbell Single Leg Hip Thrust
Intermediate · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
- Waist
Dumbbell Single Leg Hyperextension
Intermediate · glutes and hamstrings
- Back
- Hips
- Lower legs
Dumbbell Single Leg Romanian Deadlift
Intermediate · calves, glutes, and hamstrings
- Back
- Hips
- Lower legs
Dumbbell Single Leg Romanian Deadlift Leg Raise
Intermediate · glutes, hamstrings, and trapezius
- Back
- Lower legs
- Shoulders
- Upper legs
Dumbbell Single Leg Split Squat
Intermediate · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Single Leg Split Squat With Low Box
Intermediate · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Single Leg Split Squat With The Ring
Advanced · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Single Leg Squat
Advanced · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Single Leg Squat With Support Pistol
Intermediate · glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Single Leg Standing Shoulder Press
Intermediate · deltoids, glutes, and quadriceps
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
Dumbbell Single Leg Step-Up
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Single Power Clean
Intermediate · adductors, calves, glutes, hamstrings, lats, pectorals, quadriceps, and trapezius
- Legs
Dumbbell Single Power Clean And Jerk
Advanced · calves, deltoids, erector spinae, glutes, hamstrings, and quadriceps
- Lower legs
- Shoulders
- Upper legs
- Waist
Dumbbell Sit Up
Intermediate · abs and obliques
- Waist
Dumbbell Sit Up To Press
Intermediate · abs, deltoids, and obliques
- Waist
Dumbbell Sitting Good Morning
Intermediate · glutes, hamstrings, and trapezius
- Lower legs
- Upper legs
- Waist
Dumbbell Sitting Leg Extension
Intermediate · quadriceps
- Lower legs
- Upper legs
Dumbbell Sliding Rear Lunge Single Arm Press
Intermediate · calves, deltoids, glutes, hamstrings, and quadriceps
- Chest
- Lower legs
- Shoulders
- Upper legs
- Waist
Dumbbell Spider Curl
Intermediate · biceps
- Shoulders
- Upper arms
Dumbbell Spin
Intermediate · abs, deltoids, and obliques
- Shoulders
- Waist
Dumbbell Split Jump
Advanced · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Split Squat
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Split Squat Front Foot Elevated
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs
Dumbbell Split Stance Bent Over Row
Intermediate · lats, rhomboids, and trapezius
- Back
- Lower legs
- Shoulders
- Upper legs
Dumbbell Split Stance Biceps Curl
Intermediate · biceps
- Shoulders
- Upper arms
Dumbbell Split Stance Single Arm Overhead Press
Intermediate · deltoids
- Shoulders
- Upper arms
- Waist
Dumbbell Sprinter Thrust Chest Press
Advanced · glutes, pectorals, and quadriceps
- Chest
- Lower legs
- Shoulders
- Upper arms
- Upper legs
Dumbbell Squat
Intermediate · calves, glutes, hamstrings, and quadriceps
- Lower legs
- Upper legs

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Dumbbell Single Arm Alternate Decline Bench Press

Dumbbell Single Arm Alternate Fly

Dumbbell Single Arm Bent Over Row

Dumbbell Single Arm Clean And Press

Dumbbell Single Arm Deadlift

Dumbbell Single Arm Floor Press

Dumbbell Single Arm Leaning Lateral Raise

Dumbbell Single Arm Neutral Grip Front Raise

Dumbbell Single Arm Overhead Lunge

Dumbbell Single Arm Reverse Fly Rack Support

Dumbbell Single Arm Row With Chest Supported

Dumbbell Single Arm Shrug

Dumbbell Single Arm Starfish Crunch

Dumbbell Single Arm Underhand Front Raise

Dumbbell Single Arm Wrist Curl

Dumbbell Single Arm Z Press

Dumbbell Single Arms Pullover

Dumbbell Single Leg Calf Raise

Dumbbell Single Leg Deadlift

Dumbbell Single Leg Glute Bridge

Dumbbell Single Leg Hip Thrust

Dumbbell Single Leg Hyperextension

Dumbbell Single Leg Romanian Deadlift

Dumbbell Single Leg Romanian Deadlift Leg Raise

Dumbbell Single Leg Split Squat

Dumbbell Single Leg Split Squat With Low Box

Dumbbell Single Leg Split Squat With The Ring

Dumbbell Single Leg Squat

Dumbbell Single Leg Squat With Support Pistol

Dumbbell Single Leg Standing Shoulder Press

Dumbbell Single Leg Step-Up

Dumbbell Single Power Clean

Dumbbell Single Power Clean And Jerk

Dumbbell Sit Up

Dumbbell Sit Up To Press

Dumbbell Sitting Good Morning

Dumbbell Sitting Leg Extension

Dumbbell Sliding Rear Lunge Single Arm Press

Dumbbell Spider Curl

Dumbbell Spin

Dumbbell Split Jump

Dumbbell Split Squat

Dumbbell Split Squat Front Foot Elevated

Dumbbell Split Stance Bent Over Row

Dumbbell Split Stance Biceps Curl

Dumbbell Split Stance Single Arm Overhead Press

Dumbbell Sprinter Thrust Chest Press

Dumbbell Squat

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Dumbbell Single Arm Alternate Decline Bench Press

Dumbbell Single Arm Alternate Fly

Dumbbell Single Arm Bent Over Row

Dumbbell Single Arm Clean And Press

Dumbbell Single Arm Deadlift

Dumbbell Single Arm Floor Press

Dumbbell Single Arm Leaning Lateral Raise

Dumbbell Single Arm Neutral Grip Front Raise

Dumbbell Single Arm Overhead Lunge

Dumbbell Single Arm Reverse Fly Rack Support

Dumbbell Single Arm Row With Chest Supported

Dumbbell Single Arm Shrug

Dumbbell Single Arm Starfish Crunch

Dumbbell Single Arm Underhand Front Raise

Dumbbell Single Arm Wrist Curl

Dumbbell Single Arm Z Press

Dumbbell Single Arms Pullover

Dumbbell Single Leg Calf Raise

Dumbbell Single Leg Deadlift

Dumbbell Single Leg Glute Bridge

Dumbbell Single Leg Hip Thrust

Dumbbell Single Leg Hyperextension

Dumbbell Single Leg Romanian Deadlift

Dumbbell Single Leg Romanian Deadlift Leg Raise