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151 exercises

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Page 2 of 7

Targets: Brachioradialis (1.0)
Brachialis (0.9)
Setup: Dumbbell

Muscle Growth
Curl

Also called Recline Curl

Targets: Biceps Brachii Long Head (1.0)
Biceps Brachii Short Head (1.0)
Setup: Bench
Dumbbell

Muscle Growth
Curl

Also called Incline DB Flye

Targets: Pectoralis Major Clavicular Head (1.0)
Pectoralis Major Sternocostal Head (0.7)
Setup: Bench
Dumbbell

Muscle Growth
Fly

Also called DB Incline Press

Targets: Pectoralis Major Clavicular Head (1.0)
Pectoralis Major Sternocostal Head (0.7)
Setup: Bench
Dumbbell

Muscle Growth
Strength
Press

Also called Incline DB Flye Press

Targets: Pectoralis Major Clavicular Head (1.0)
Pectoralis Major Sternocostal Head (0.7)
Setup: Bench
Dumbbell

Muscle Growth
Press
Fly

Also called Hammer Incline Dumbbell Curls

Targets: Brachioradialis (1.0)
Brachialis (0.9)
Setup: Bench
Dumbbell

Muscle Growth
Curl

Targets: Biceps Brachii Long Head (1.0)
Biceps Brachii Short Head (1.0)
Setup: Bench
Dumbbell

Muscle Growth
Curl

Also called Lying DB Curl

Targets: Biceps Brachii Long Head (1.0)
Biceps Brachii Short Head (1.0)
Setup: Bench
Dumbbell

Muscle Growth
Curl

Also called SA DB Row, Single-Arm Dumbbell Row

Targets: Latissimus Dorsi (1.0)
Rhomboid Major (0.7)
Trapezius (0.7)
Setup: Bench
Dumbbell

Muscle Growth
Strength
Row

Targets: Medial Deltoid (1.0)
Setup: Bench
Dumbbell
Dumbbell
Vertical Pole
+2 more

Muscle Growth
Raise

Also called Seated DB Curl

Targets: Biceps Brachii Long Head (1.0)
Biceps Brachii Short Head (1.0)
Setup: Bench
Dumbbell

Muscle Growth
Curl

Targets: Biceps Brachii Long Head (1.0)
Biceps Brachii Short Head (1.0)
Setup: Bench
Dumbbell

Muscle Growth
Curl

Also called Seated Triceps Press

Targets: Triceps Long Head (1.0)
Triceps Lateral Head (0.9)
Triceps Medial Head (0.9)
Setup: Bench
Dumbbell

Muscle Growth
Extension

Also called DB Seated Shoulder Press

Targets: Anterior Deltoid (1.0)
Medial Deltoid (0.9)
Setup: Bench
Dumbbell

Muscle Growth
Strength
Press

Also called Seated DB Side Raises

Targets: Medial Deltoid (1.0)
Setup: Bench
Dumbbell

Muscle Growth
Raise

Also called DB Lateral Raises, DB Side Raises

Targets: Medial Deltoid (1.0)
Setup: Dumbbell

Muscle Growth
Raise

Also called SA DB Preacher Curl

Targets: Biceps Brachii Long Head (1.0)
Biceps Brachii Short Head (1.0)
Setup: Dumbbell
Preacher Curl Bench
Bench
Dumbbell

Muscle Growth
Curl

Targets: Anterior Deltoid (0.9)
Medial Deltoid (0.8)
Setup: Dumbbell

Muscle Growth
Strength
Press

Also called Single-Arm Triceps Kickback

Targets: Triceps Lateral Head (1.0)
Triceps Long Head (1.0)
Triceps Medial Head (1.0)
Setup: Dumbbell

Muscle Growth
Extension

Also called Two-Arm Triceps Kickback

Targets: Triceps Lateral Head (1.0)
Triceps Long Head (1.0)
Triceps Medial Head (1.0)
Setup: Dumbbell

Muscle Growth
Extension

Targets: Biceps Brachii Long Head (1.0)
Biceps Brachii Short Head (1.0)
Setup: Dumbbell

Muscle Growth
Curl

Also called Standing Dumbbell Triceps Extension

Targets: Triceps Long Head (1.0)
Triceps Lateral Head (0.9)
Triceps Medial Head (0.9)
Setup: Dumbbell

Muscle Growth
Extension

Also called Standing DB Shoulder Press

Targets: Anterior Deltoid (1.0)
Medial Deltoid (0.8)
Setup: Dumbbell

Muscle Growth
Strength
Press

Targets: Brachioradialis (1.0)
Brachialis (0.9)
Setup: Dumbbell

Muscle Growth
Curl

Catalog release 2026-10-07-chart-codification-v1

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