[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"catalog-machine-dumbbell-rack-free-weights":3},{"id":4,"name":5,"slug":6,"description":7,"photoUrl":8,"photoUrls":9,"videoUrls":10,"manufacturerProfileEligible":11,"categories":12,"category":15,"exercises":79,"createdAt":776,"updatedAt":777},"b5281d1c-47d2-5172-bb24-de45da15544f","Dumbbell Rack (Free Weights)","dumbbell-rack-free-weights","The cornerstone of any gym. Dumbbells offer unparalleled freedom of movement, allowing you to train unilaterally to fix muscle imbalances.","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fmachine-templates\u002Fdumbbell-rack-free-weights\u002Fimages\u002Fdumbbell-rack-free-weights_1.webp",[8],null,false,[13,19,25,31,37,43,49,55,61,67,73],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},"486810a7-2527-5a1d-99e9-006b3c11c0ae","chest","Chest",10,"routine.filters.chest",{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},"9cccbe07-5544-5465-8679-70a5030e72b1","back","Back",20,"routine.filters.back",{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},"03894aa2-313e-50e4-a191-65297f60ab25","shoulders","Shoulders",30,"routine.filters.shoulders",{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},"41544f7e-8b52-59be-9c75-7ed0d5bf5547","biceps","Biceps",40,"routine.filters.biceps",{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},"d14e1b7e-f0cf-5b4d-a65e-027a5a882715","triceps","Triceps",50,"routine.filters.triceps",{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},"e24be9bf-bfb3-5505-802b-88b02c952b1e","forearms","Forearms",60,"routine.filters.forearms",{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},"73537600-fdf1-55cd-873f-232852ac0fda","quadriceps","Quadriceps",70,"routine.filters.quadriceps",{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},"e60a8d3c-fc43-5ba9-bfec-12cc2a310c8b","hamstrings","Hamstrings",75,"routine.filters.hamstrings",{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},"f419ce35-70f4-5c23-8ca1-b70dc1f6037a","calves","Calves",80,"routine.filters.calves",{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},"db18e205-fafd-552a-9527-6b76a6f5b23a","glutes","Glutes",90,"routine.filters.glutes",{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},"8a4b2024-662b-5450-89b3-2ad026c9a435","abs","Abs",100,"routine.filters.abs",[80,98,114,132,148,164,181,197,214,231,245,261,277,295,312,328,342,359,376,394,412,427,441,456,473,489,506,523,538,555,573,589,607,624,642,660,675,691,706,723,741,757],{"id":81,"slug":82,"imageUrl":83,"name":84,"description":85,"popularity":86,"aliases":87,"localeName":10,"isCompound":11,"loggingTypes":88,"createdByUserId":10,"isFavorited":11,"primaryCategory":90,"categories":91,"videos":94,"lastSessionSets":95,"createdAt":96,"updatedAt":97},"5aa2921b-83e1-5915-990e-a3b56a271499","flat-bench-dumbbell-fly","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fflat-bench-dumbbell-fly\u002Fimages\u002Fflat-bench-dumbbell-fly_1.webp","Flat Bench Dumbbell Fly","Lie on a flat bench with your feet planted and hold the dumbbells above your chest, palms facing each other. Keep a soft, nearly fixed elbow bend as you open the arms in a wide arc, stopping at a comfortable chest stretch, then bring the weights back together. Keep your ribs controlled and shoulders supported without forcing the shoulder blades motionless. Avoid lowering the elbows far below the bench or using weights that turn the fly into a press. Range depends on arm length and shoulder structure; lighter dumbbells and a deliberate bottom position are usually more useful than chasing depth.",71,"db",[89],"weight_reps",{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[92,93],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[],[],"2026-05-09T00:28:05.212+00:00","2026-08-07T11:03:34.837+00:00",{"id":99,"slug":100,"imageUrl":101,"name":102,"description":103,"popularity":47,"aliases":87,"localeName":10,"isCompound":104,"loggingTypes":105,"createdByUserId":10,"isFavorited":11,"primaryCategory":106,"categories":107,"videos":110,"lastSessionSets":111,"createdAt":112,"updatedAt":113},"6c636d65-5d87-527c-a9cb-6a7b65d252b1","dumbbell-pullover","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fdumbbell-pullover\u002Fimages\u002Fdumbbell-pullover_1.webp","Dumbbell Pullover","Lie lengthwise or across a stable bench with your head and upper back supported, holding one dumbbell over the chest with both hands. With elbows softly bent, lower the weight in an arc behind your head until your shoulders reach a comfortable overhead position, then pull it back above the chest. Keep your ribs from flaring and your pelvis steady. Avoid chasing depth by arching the lower back or allowing the plates to shift in your grip. Bench orientation does not create the training effect; choose the more secure setup, and use a dumbbell you can position and finish safely.",true,[89],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[108,109],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[],[],"2026-05-09T00:28:05.220+00:00","2026-08-07T11:03:34.852+00:00",{"id":115,"slug":116,"imageUrl":117,"name":118,"description":119,"popularity":120,"aliases":121,"localeName":10,"isCompound":104,"loggingTypes":122,"createdByUserId":10,"isFavorited":11,"primaryCategory":123,"categories":124,"videos":128,"lastSessionSets":129,"createdAt":130,"updatedAt":131},"2b52b35f-906c-5465-a4ca-116f888ef087","seated-dumbbell-shoulder-press","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fseated-dumbbell-shoulder-press\u002Fimages\u002Fseated-dumbbell-shoulder-press_1.webp","Seated Dumbbell Shoulder Press","Set the bench upright or slightly reclined, sit with your feet planted, and bring the dumbbells to shoulder height with palms forward or slightly inward. Brace, then press the weights overhead until your arms are long without forcing them together. Lower under control to the deepest position your shoulders tolerate. Keep your forearms under the dumbbells and avoid flaring the ribs or arching away from the backrest. A neutral grip and modest bench recline may feel better for some shoulders; use a spotter or safe handoff for dumbbells that are difficult to bring into position.",96,"db overhead",[89],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[125,126,127],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-05-09T00:28:05.229+00:00","2026-08-07T11:03:34.862+00:00",{"id":133,"slug":134,"imageUrl":135,"name":136,"description":137,"popularity":138,"aliases":139,"localeName":10,"isCompound":11,"loggingTypes":140,"createdByUserId":10,"isFavorited":11,"primaryCategory":141,"categories":142,"videos":144,"lastSessionSets":145,"createdAt":146,"updatedAt":147},"4a6d29be-861a-5c53-a854-41de61e088ad","standing-dumbbell-front-raise","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fstanding-dumbbell-front-raise\u002Fimages\u002Fstanding-dumbbell-front-raise_1.webp","Standing Dumbbell Front Raise","Stand tall with a dumbbell in each hand at your thighs, palms facing down or inward and elbows softly bent. Raise one or both weights forward to a comfortable height near shoulder level, then lower them slowly. Keep your ribs stacked, neck relaxed, and wrists aligned with the forearms. Avoid leaning back or swinging through the bottom to lift a weight you cannot control. Alternating arms reduces the load on your trunk at one moment, while a neutral grip may improve comfort; neither version completely isolates the front deltoid from other shoulder and upper-chest muscles.",51,"db anterior",[89],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[143],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[],[],"2026-05-09T00:28:05.238+00:00","2026-08-07T11:03:34.873+00:00",{"id":149,"slug":150,"imageUrl":151,"name":152,"description":153,"popularity":154,"aliases":155,"localeName":10,"isCompound":11,"loggingTypes":156,"createdByUserId":10,"isFavorited":11,"primaryCategory":157,"categories":158,"videos":160,"lastSessionSets":161,"createdAt":162,"updatedAt":163},"9010e119-fb5b-52e5-96d5-a0ea62879456","standing-dumbbell-lateral-raise","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fstanding-dumbbell-lateral-raise\u002Fimages\u002Fstanding-dumbbell-lateral-raise_1.webp","Standing Dumbbell Lateral Raise","Stand with dumbbells beside your thighs, knees soft, and elbows slightly bent. Raise the weights out and a little forward in the shoulder-blade plane until you reach a comfortable height near shoulder level, then lower slowly. Lead with the elbows while keeping the neck relaxed and wrists roughly level with them. Avoid shrugging, swinging, or pouring the thumbs sharply downward. Range and arm angle vary with shoulder structure; lighter loads, a brief pause, or one-arm support often improve control more than forcing the arms parallel to the floor, and no single exercise is universally best for shoulder development.",98,"db side",[89],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[159],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[],[],"2026-05-09T00:28:05.246+00:00","2026-08-07T11:03:34.884+00:00",{"id":165,"slug":166,"imageUrl":167,"name":168,"description":169,"popularity":170,"aliases":171,"localeName":10,"isCompound":11,"loggingTypes":172,"createdByUserId":10,"isFavorited":11,"primaryCategory":173,"categories":174,"videos":177,"lastSessionSets":178,"createdAt":179,"updatedAt":180},"2b23828c-4445-540b-99ac-fdf0591657ad","bent-over-dumbbell-reverse-fly","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbent-over-dumbbell-reverse-fly\u002Fimages\u002Fbent-over-dumbbell-reverse-fly_1.webp","Bent-Over Dumbbell Reverse Fly","Hold light dumbbells, hinge at the hips with a long spine, and let your arms hang beneath your shoulders with elbows softly bent. Open the arms out and slightly back until they approach torso level, then lower slowly. Lead with the upper arms and keep your shoulders away from your ears. Avoid lifting the chest, extending the hips, or progressively bending the elbows to turn the fly into a row. A chest-supported incline bench reduces the trunk demand, while changing the palm angle or arm path slightly can help you find a comfortable line for the rear shoulders and upper back.",61,"db rear delt",[89],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[175,176],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[],[],"2026-05-09T00:28:05.258+00:00","2026-08-07T11:03:34.895+00:00",{"id":182,"slug":183,"imageUrl":184,"name":185,"description":186,"popularity":187,"aliases":87,"localeName":10,"isCompound":11,"loggingTypes":188,"createdByUserId":10,"isFavorited":11,"primaryCategory":189,"categories":190,"videos":193,"lastSessionSets":194,"createdAt":195,"updatedAt":196},"d22250ec-89ac-5873-848c-93d22955ed0a","seated-dumbbell-bicep-curl","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fseated-dumbbell-bicep-curl\u002Fimages\u002Fseated-dumbbell-bicep-curl_1.webp","Seated Dumbbell Bicep Curl","Sit on a bench with your feet planted and hold the dumbbells beside you, palms forward or beginning neutral. Bend the elbows to curl the weights toward your shoulders, turning the palms up if desired, then lower them under control. Keep your upper arms mostly beside your torso and wrists aligned. Back support reduces trunk movement but does not prevent you from swinging, so avoid driving the shoulders forward or rebounding at the bottom. A more upright bench shortens the behind-body position; choose the angle and grip that let both elbows move comfortably rather than forcing identical hand rotation.",65,[89],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[191,192],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[],[],"2026-05-09T00:28:05.269+00:00","2026-08-07T11:03:34.905+00:00",{"id":198,"slug":199,"imageUrl":200,"name":201,"description":202,"popularity":203,"aliases":204,"localeName":10,"isCompound":11,"loggingTypes":205,"createdByUserId":10,"isFavorited":11,"primaryCategory":206,"categories":207,"videos":210,"lastSessionSets":211,"createdAt":212,"updatedAt":213},"cc4fa384-f258-551d-bdfc-0a4cace0678a","standing-dumbbell-bicep-curl","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fstanding-dumbbell-bicep-curl\u002Fimages\u002Fstanding-dumbbell-bicep-curl_1.webp","Standing Dumbbell Bicep Curl","Stand tall with a dumbbell in each hand, arms long and palms forward or beginning neutral. Bend the elbows to curl the weights toward your shoulders, turning the palms upward if desired, then lower slowly. Keep your upper arms mostly beside your torso, wrists firm, and knees quiet. Avoid leaning back, thrusting the hips, or lifting the elbows forward to complete a weight that is too heavy. Alternating arms can make balance easier, while simultaneous curls demand more trunk control; use the same deliberate range on both sides and let shoulder comfort determine how much you rotate the forearms.",99,"db alternate alternating",[89],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[208,209],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[],[],"2026-05-09T00:28:05.279+00:00","2026-08-07T11:03:34.915+00:00",{"id":215,"slug":216,"imageUrl":217,"name":218,"description":219,"popularity":220,"aliases":221,"localeName":10,"isCompound":11,"loggingTypes":222,"createdByUserId":10,"isFavorited":11,"primaryCategory":223,"categories":224,"videos":227,"lastSessionSets":228,"createdAt":229,"updatedAt":230},"0e6f0c1d-8c63-56a4-b995-aabde7a5dbc6","hammer-curls","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fhammer-curls\u002Fimages\u002Fhammer-curls_1.webp","Hammer Curls","Stand or sit with the dumbbells at your sides and palms facing each other. Keep that neutral grip as you bend the elbows and curl the weights toward your shoulders, then lower slowly to comfortable extension. Hold the wrists straight and upper arms mostly still. Avoid swinging the torso or letting the dumbbells rotate into a palms-up curl unintentionally. The neutral grip increases the contribution of the brachialis and brachioradialis while the biceps still works; alternating, simultaneous, and cross-body paths are distinct options, so use one consistently when tracking load or comparing sides.",84,"dumbbell neutral",[89],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[225,226],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[],[],"2026-05-09T00:28:05.291+00:00","2026-08-07T11:03:34.933+00:00",{"id":232,"slug":233,"imageUrl":234,"name":235,"description":236,"popularity":170,"aliases":87,"localeName":10,"isCompound":11,"loggingTypes":237,"createdByUserId":10,"isFavorited":11,"primaryCategory":238,"categories":239,"videos":241,"lastSessionSets":242,"createdAt":243,"updatedAt":244},"ea6a6682-bfc9-522e-8db4-92960802d4b1","dumbbell-triceps-kickback","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fdumbbell-triceps-kickback\u002Fimages\u002Fdumbbell-triceps-kickback_1.webp","Dumbbell Triceps Kickback","Support one hand and knee on a bench or use a stable split stance, then hinge until the working upper arm can rest beside your torso. Start with the elbow bent and straighten it to move the dumbbell behind you, then return slowly while keeping the upper arm still. Hold the wrist neutral and shoulder away from your ear. Avoid swinging the whole arm or extending the trunk to create momentum. Because gravity provides little resistance near the bottom, prioritize the controlled upper portion; a lighter weight usually preserves elbow position better than chasing a dramatic lockout.",[89],{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[240],{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-05-09T00:28:05.300+00:00","2026-08-07T11:03:34.947+00:00",{"id":246,"slug":247,"imageUrl":248,"name":249,"description":250,"popularity":251,"aliases":252,"localeName":10,"isCompound":11,"loggingTypes":253,"createdByUserId":10,"isFavorited":11,"primaryCategory":254,"categories":255,"videos":257,"lastSessionSets":258,"createdAt":259,"updatedAt":260},"cf29fd28-2613-5b2e-bac6-72b187aec0e3","seated-overhead-dumbbell-triceps-extension","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fseated-overhead-dumbbell-triceps-extension\u002Fimages\u002Fseated-overhead-dumbbell-triceps-extension_1.webp","Seated Overhead Dumbbell Triceps Extension","Sit on a stable bench with your feet planted and hold one dumbbell securely by its inner plate or handle above your head. Bend the elbows to lower it behind your head to a comfortable depth, then straighten them to return overhead. Keep your ribs over your pelvis and upper arms reasonably steady. Avoid flaring the elbows abruptly, arching the lower back, or using a grip that lets the plates shift. The overhead position lengthens the triceps long head, but range depends on shoulder and elbow comfort; use a spotter or a two-handed pass for a dumbbell that is awkward to position.",62,"db french",[89],{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[256],{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-05-09T00:28:05.308+00:00","2026-08-07T11:03:34.957+00:00",{"id":262,"slug":263,"imageUrl":264,"name":265,"description":266,"popularity":267,"aliases":268,"localeName":10,"isCompound":11,"loggingTypes":269,"createdByUserId":10,"isFavorited":11,"primaryCategory":270,"categories":271,"videos":273,"lastSessionSets":274,"createdAt":275,"updatedAt":276},"50c97852-1cba-55d2-bf56-d142661d1127","seated-dumbbell-wrist-curl","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fseated-dumbbell-wrist-curl\u002Fimages\u002Fseated-dumbbell-wrist-curl_1.webp","Seated Dumbbell Wrist Curl","Sit with your forearms supported on your thighs or a bench, palms up, and let the hands extend just beyond the edge while holding light dumbbells. Lower the weights by opening the wrists to a comfortable stretch, then curl the palms toward the forearms without lifting the elbows. Move slowly and keep the fingers securely around the handles. Avoid bouncing at the bottom or using a range that causes wrist pain. Letting the dumbbells roll toward the fingertips is an optional grip variation, not a requirement; use smaller loads and higher control because the wrist muscles have short lever arms.",31,"db forearm",[89],{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[272],{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[],[],"2026-05-09T00:28:05.317+00:00","2026-08-07T11:03:34.967+00:00",{"id":278,"slug":279,"imageUrl":280,"name":281,"description":282,"popularity":283,"aliases":284,"localeName":10,"isCompound":104,"loggingTypes":285,"createdByUserId":10,"isFavorited":11,"primaryCategory":286,"categories":287,"videos":291,"lastSessionSets":292,"createdAt":293,"updatedAt":294},"18697993-37f3-56ba-86b8-8703c4f23c97","dumbbell-bulgarian-split-squat","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fdumbbell-bulgarian-split-squat\u002Fimages\u002Fdumbbell-bulgarian-split-squat_1.webp","Dumbbell Bulgarian Split Squat","Stand a comfortable stride in front of a low, stable bench and place the top of your rear foot on it while holding dumbbells at your sides. Lower by bending the front hip and knee, then push through the whole front foot to stand. Keep the front knee tracking with the toes and your pelvis facing forward. Avoid placing the bench so high or standing so close that balance dictates the depth. Begin without weights or use light support; stride length and torso angle can shift emphasis, but choose them for control and hip comfort rather than forcing a vertical shin.",63,"db rearfoot unilateral",[89],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[288,289,290],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-05-09T00:28:05.327+00:00","2026-08-07T11:03:34.978+00:00",{"id":296,"slug":297,"imageUrl":298,"name":299,"description":300,"popularity":65,"aliases":301,"localeName":10,"isCompound":104,"loggingTypes":302,"createdByUserId":10,"isFavorited":11,"primaryCategory":303,"categories":304,"videos":308,"lastSessionSets":309,"createdAt":310,"updatedAt":311},"d07e335c-dba4-599a-b85e-1fa2acd29595","dumbbell-lunge","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fdumbbell-lunge\u002Fimages\u002Fdumbbell-lunge_1.webp","Dumbbell Lunge","Stand tall with dumbbells at your sides and step forward into a stable split stance. Lower by bending both legs until you reach a controlled depth, then push through the front foot to return or continue into a walking pattern. Keep the front foot planted and knee tracking with its toes while the trunk stays organized over the pelvis. Avoid chasing an exact 90-degree angle or stepping onto a tightrope-width line. Shorter steps usually increase knee travel, while longer steps increase hip demand; use the stride that preserves balance and a pain-free range.","db weighted",[89],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[305,306,307],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-05-09T00:28:05.337+00:00","2026-08-07T11:03:34.988+00:00",{"id":313,"slug":314,"imageUrl":315,"name":316,"description":317,"popularity":251,"aliases":301,"localeName":10,"isCompound":104,"loggingTypes":318,"createdByUserId":10,"isFavorited":11,"primaryCategory":319,"categories":320,"videos":324,"lastSessionSets":325,"createdAt":326,"updatedAt":327},"c7da2d6c-e526-57de-8860-da4f9f7f3410","dumbbell-step-up","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fdumbbell-step-up\u002Fimages\u002Fdumbbell-step-up_1.webp","Dumbbell Step-Up","Choose a rigid box or step low enough that you can place one whole foot on top while holding dumbbells at your sides. Lean slightly over the working leg, push the platform away, and stand fully on top before stepping down under control. Keep the knee following the toes and the pelvis level. Avoid springing off the trailing foot or using a surface not designed for stepping. A lower box reduces hip and balance demands; raise the height or load only while the lead leg still performs most of the work, and press through the whole foot rather than lifting the toes to chase heel pressure.",[89],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[321,322,323],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-05-09T00:28:05.347+00:00","2026-08-07T11:03:34.998+00:00",{"id":329,"slug":330,"imageUrl":331,"name":332,"description":333,"popularity":251,"aliases":301,"localeName":10,"isCompound":11,"loggingTypes":334,"createdByUserId":10,"isFavorited":11,"primaryCategory":335,"categories":336,"videos":338,"lastSessionSets":339,"createdAt":340,"updatedAt":341},"555679e6-bd46-5235-8039-ee613476a8e4","standing-dumbbell-calf-raise","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fstanding-dumbbell-calf-raise\u002Fimages\u002Fstanding-dumbbell-calf-raise_1.webp","Standing Dumbbell Calf Raise","Stand tall holding dumbbells at your sides, with the balls of your feet on the floor or a stable step and light support available. Lower your heels through a comfortable ankle range, then press through the forefeet to rise as high as you can control. Keep the knees softly extended and body vertical. Avoid bouncing, rolling onto the outer toes, or losing balance while carrying the weights. A step adds range but is optional; single-leg work or a pause in the stretched position can increase difficulty without requiring dumbbells that overwhelm your grip.",[89],{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},[337],{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},[],[],"2026-05-09T00:28:05.356+00:00","2026-08-07T11:03:35.009+00:00",{"id":343,"slug":344,"imageUrl":345,"name":346,"description":347,"popularity":348,"aliases":87,"localeName":10,"isCompound":104,"loggingTypes":349,"createdByUserId":10,"isFavorited":11,"primaryCategory":350,"categories":351,"videos":355,"lastSessionSets":356,"createdAt":357,"updatedAt":358},"85b298de-fe43-51f5-a8af-c57239691199","flat-dumbbell-bench-press","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fflat-dumbbell-bench-press\u002Fimages\u002Fflat-dumbbell-bench-press_1.webp","Flat Dumbbell Bench Press","Lie on a flat bench with your feet planted and bring the dumbbells above your chest using a controlled handoff or thigh assist. Lower them toward the sides of your chest with forearms roughly vertical, then press up and slightly inward until your arms are long. Keep your upper back supported and wrists stacked over the elbows. Avoid bouncing at the bottom or letting the dumbbells drift toward your face. A neutral or semi-neutral grip may suit some shoulders, and independent weights expose coordination differences but do not automatically produce balanced strength.",93,[89],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[352,353,354],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-05-09T00:28:05.365+00:00","2026-08-07T11:03:35.018+00:00",{"id":360,"slug":361,"imageUrl":362,"name":363,"description":364,"popularity":365,"aliases":366,"localeName":10,"isCompound":104,"loggingTypes":367,"createdByUserId":10,"isFavorited":11,"primaryCategory":368,"categories":369,"videos":372,"lastSessionSets":373,"createdAt":374,"updatedAt":375},"a00728d6-217a-54df-b995-f6881c567c39","single-arm-dumbbell-row","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsingle-arm-dumbbell-row\u002Fimages\u002Fsingle-arm-dumbbell-row_1.webp","Single-Arm Dumbbell Row","Place one hand and knee on a bench, or use a split stance with the free hand supported, and let the dumbbell hang below the working shoulder. Pull the elbow toward your hip or lower ribs, then lower the weight slowly as the shoulder blade reaches forward. Keep your trunk mostly square and neck long. Avoid twisting open or shrugging to create extra range. A little deliberate torso rotation can be trained as a separate variation, but keep it consistent; the support should reduce balance demands, not force your spine into a position that feels cramped.",73,"db one unilateral",[89],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[370,371],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[],[],"2026-05-09T00:28:05.376+00:00","2026-08-07T11:03:35.027+00:00",{"id":377,"slug":378,"imageUrl":379,"name":380,"description":381,"popularity":382,"aliases":87,"localeName":10,"isCompound":104,"loggingTypes":383,"createdByUserId":10,"isFavorited":11,"primaryCategory":384,"categories":385,"videos":390,"lastSessionSets":391,"createdAt":392,"updatedAt":393},"cc8da574-cc3a-5cd0-988f-e8d1553eceeb","dumbbell-goblet-squat","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fdumbbell-goblet-squat\u002Fimages\u002Fdumbbell-goblet-squat_1.webp","Dumbbell Goblet Squat","Hold one dumbbell vertically against your chest, stand in a comfortable squat stance, and brace before descending. Bend your hips and knees together, keep the whole foot planted, and sit between your legs to the depth you can control. Push the floor away to stand while the knees follow the toes. Avoid letting the weight pull your chest down or forcing a depth that makes the pelvis tuck sharply or causes pain. The front-held load acts as a counterbalance, so pausing at the bottom or slowing the descent can develop control before you select a heavier dumbbell.",81,[89],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[386,387,388,389],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-05-09T00:28:05.384+00:00","2026-08-07T11:03:35.036+00:00",{"id":395,"slug":396,"imageUrl":397,"name":398,"description":399,"popularity":400,"aliases":401,"localeName":10,"isCompound":104,"loggingTypes":402,"createdByUserId":10,"isFavorited":11,"primaryCategory":403,"categories":404,"videos":408,"lastSessionSets":409,"createdAt":410,"updatedAt":411},"0f374baf-1d1c-551b-ac24-6cd282b7952b","dumbbell-romanian-deadlift","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fdumbbell-romanian-deadlift\u002Fimages\u002Fdumbbell-romanian-deadlift_1.webp","Dumbbell Romanian Deadlift","Stand with dumbbells in front of your thighs, feet about hip-width, knees softly bent, and trunk braced. Push your hips back while sliding the weights close to your legs until your hamstrings limit the hinge, then drive the floor away and extend the hips to stand. Keep your spine steady and pressure over the whole foot. Avoid turning the descent into a squat or reaching the dumbbells toward the floor by rounding. Range depends on hamstring length and body proportions; straps can reduce grip limits when the target muscles can safely handle more load.",72,"db rdl stiffleg",[89],{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},[405,406,407],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-05-09T00:28:05.393+00:00","2026-08-07T11:03:35.047+00:00",{"id":413,"slug":414,"imageUrl":415,"name":416,"description":417,"popularity":283,"aliases":418,"localeName":10,"isCompound":11,"loggingTypes":419,"createdByUserId":10,"isFavorited":11,"primaryCategory":420,"categories":421,"videos":423,"lastSessionSets":424,"createdAt":425,"updatedAt":426},"a0fb57c0-d85c-5bef-ad8b-45aad12d5189","concentration-curl","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fconcentration-curl\u002Fimages\u002Fconcentration-curl_1.webp","Concentration Curl","Sit with your feet wide, hinge slightly forward, and brace the back of the working upper arm against the inner thigh while holding one dumbbell. Start with the elbow comfortably extended, curl the weight toward the shoulder, and lower it slowly without lifting the arm from its support. Keep the wrist aligned and shoulder relaxed. Avoid pressing the elbow point directly into the knee or twisting the torso to finish. The thigh limits upper-arm movement but does not remove every assisting muscle; use a controlled range and match the same support position when comparing sides.","seated",[89],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[422],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[],[],"2026-05-09T00:28:05.402+00:00","2026-08-07T11:03:35.056+00:00",{"id":428,"slug":429,"imageUrl":430,"name":431,"description":432,"popularity":86,"aliases":87,"localeName":10,"isCompound":11,"loggingTypes":433,"createdByUserId":10,"isFavorited":11,"primaryCategory":434,"categories":435,"videos":437,"lastSessionSets":438,"createdAt":439,"updatedAt":440},"1617190c-1df1-5b32-ae47-00822d17089b","dumbbell-shrug","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fdumbbell-shrug\u002Fimages\u002Fdumbbell-shrug_1.webp","Dumbbell Shrug","Stand tall with dumbbells at your sides, arms long, and enough space for the weights to move without scraping your legs. Elevate your shoulders toward your ears, pause briefly, then lower them under control. Keep your head neutral, elbows straight, and knees still. Avoid rolling the shoulders in circles or bouncing the weights with your legs. Heavy loads can make grip or posture fail before the shrug is controlled; straps are an option when grip is the unintended limit, while a slower lowering phase or pause can increase difficulty without automatically adding weight.",[89],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[436],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[],[],"2026-05-09T00:28:05.411+00:00","2026-08-07T11:03:35.066+00:00",{"id":442,"slug":443,"imageUrl":444,"name":445,"description":446,"popularity":251,"aliases":447,"localeName":10,"isCompound":11,"loggingTypes":448,"createdByUserId":10,"isFavorited":11,"primaryCategory":449,"categories":450,"videos":452,"lastSessionSets":453,"createdAt":454,"updatedAt":455},"9dd06729-aa41-5215-819e-45465d47c51c","lying-dumbbell-triceps-extension","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Flying-dumbbell-triceps-extension\u002Fimages\u002Flying-dumbbell-triceps-extension_1.webp","Lying Dumbbell Triceps Extension","Lie on a flat bench with the dumbbells above your shoulders, palms facing each other and arms long. Keep the upper arms steady as you bend the elbows and lower the weights beside your temples or slightly behind your head, then straighten the elbows. Control both dumbbells independently and keep the wrists aligned. Avoid flaring abruptly, dropping the weights toward your face, or using a load you cannot safely bring into position. Angling the upper arms slightly back maintains tension, while a floor setup limits where a missed dumbbell can travel if no spotter is available.","db skullcrusher french",[89],{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[451],{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-05-09T00:28:05.420+00:00","2026-08-07T11:03:35.077+00:00",{"id":457,"slug":458,"imageUrl":459,"name":460,"description":461,"popularity":29,"aliases":462,"localeName":10,"isCompound":104,"loggingTypes":463,"createdByUserId":10,"isFavorited":11,"primaryCategory":464,"categories":465,"videos":469,"lastSessionSets":470,"createdAt":471,"updatedAt":472},"9adc83da-92a8-552f-ae73-4c6647afb4b4","renegade-row","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Frenegade-row\u002Fimages\u002Frenegade-row_1.webp","Renegade Row","Use stable, flat-sided dumbbells and take a wide-foot plank with one hand on each handle. Press one dumbbell into the floor while rowing the other toward your lower ribs, then place it down gently and switch sides. Keep your body in a long line and pelvis mostly square. Avoid rolling dumbbells, twisting hard, or letting the hips sag as fatigue rises. Widening the feet or performing the row from the knees reduces the anti-rotation demand; choose loads light enough that the plank remains organized rather than treating the row as a maximal pulling exercise.","plank dumbbell db",[89],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[466,467,468],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-05-09T00:28:05.430+00:00","2026-08-07T11:03:35.086+00:00",{"id":474,"slug":475,"imageUrl":476,"name":477,"description":478,"popularity":41,"aliases":479,"localeName":10,"isCompound":104,"loggingTypes":480,"createdByUserId":10,"isFavorited":11,"primaryCategory":481,"categories":482,"videos":485,"lastSessionSets":486,"createdAt":487,"updatedAt":488},"d39eea65-08ef-552b-ac05-695861d63e5e","dumbbell-upright-row","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fdumbbell-upright-row\u002Fimages\u002Fdumbbell-upright-row_1.webp","Dumbbell Upright Row","Stand tall with dumbbells in front of your thighs and palms facing you. Lead with the elbows as you pull the weights upward close to the body, stopping at the highest position your shoulders tolerate comfortably, then lower slowly. Keep wrists aligned and shoulders away from an exaggerated shrug. Do not assume the dumbbells must reach chin height or force the elbows high above the shoulders. Independent weights allow a slightly wider, more natural path than a bar; use that freedom, a moderate load, and a lower endpoint if a narrow high pull feels crowded.","db highpull",[89],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[483,484],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[],[],"2026-05-09T00:28:05.438+00:00","2026-08-07T11:03:35.097+00:00",{"id":490,"slug":491,"imageUrl":492,"name":493,"description":494,"popularity":41,"aliases":495,"localeName":10,"isCompound":104,"loggingTypes":496,"createdByUserId":10,"isFavorited":11,"primaryCategory":497,"categories":498,"videos":502,"lastSessionSets":503,"createdAt":504,"updatedAt":505},"e0201be6-46cf-576a-af89-2a0c989e3eb2","dumbbell-sumo-squat","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fdumbbell-sumo-squat\u002Fimages\u002Fdumbbell-sumo-squat_1.webp","Dumbbell Sumo Squat","Stand wider than your usual squat with toes turned only as far as your knees can follow, and hold one dumbbell vertically between your legs. Bend your hips and knees to lower the weight while keeping the whole foot planted, then push the floor away to stand. Keep your trunk braced and knees tracking with the toes. Avoid forcing an extreme stance or depth that makes the arches collapse or hips pinch. Standing on low plates can add clearance for the dumbbell, but first confirm the supports are stable and the extra range remains controlled.","db plie wide",[89],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[499,500,501],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-05-09T00:28:05.447+00:00","2026-08-07T11:03:35.107+00:00",{"id":507,"slug":508,"imageUrl":509,"name":510,"description":511,"popularity":138,"aliases":512,"localeName":10,"isCompound":104,"loggingTypes":513,"createdByUserId":10,"isFavorited":11,"primaryCategory":514,"categories":515,"videos":519,"lastSessionSets":520,"createdAt":521,"updatedAt":522},"155c4630-a692-5d87-a888-85ce138448ba","dumbbell-reverse-lunge","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fdumbbell-reverse-lunge\u002Fimages\u002Fdumbbell-reverse-lunge_1.webp","Dumbbell Reverse Lunge","Stand tall with dumbbells at your sides and step one foot backward into a stable split stance. Lower by bending both knees, keeping most pressure through the whole front foot, then push the floor away to return. Keep the front knee tracking with the toes and the pelvis facing forward. Avoid stepping onto a narrow line, slamming the rear knee down, or pushing mainly from the back foot. Reverse lunges often allow a more predictable front-foot landing than forward lunges, but they are not universally easier on every knee; adjust stride length, depth, or support according to control and comfort.","db backward",[89],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[516,517,518],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-05-09T00:28:05.455+00:00","2026-08-07T11:03:35.117+00:00",{"id":524,"slug":525,"imageUrl":526,"name":527,"description":528,"popularity":41,"aliases":87,"localeName":10,"isCompound":104,"loggingTypes":529,"createdByUserId":10,"isFavorited":11,"primaryCategory":530,"categories":531,"videos":534,"lastSessionSets":535,"createdAt":536,"updatedAt":537},"90b8a5b5-8bca-52c2-82ee-023a8696a897","dumbbell-floor-press","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fdumbbell-floor-press\u002Fimages\u002Fdumbbell-floor-press_1.webp","Dumbbell Floor Press","Sit the dumbbells on your thighs, roll carefully onto your back, and plant your feet with knees bent. Hold the weights over your chest, lower them until your upper arms touch the floor gently, pause without relaxing, then press upward. Keep forearms vertical and wrists stacked over the elbows. Avoid bouncing the arms off the floor or dropping the dumbbells beside your head after the set. The floor limits shoulder extension and emphasizes the upper part of the press, but it is not automatically pain-free; use a neutral grip or adjusted elbow angle if that fits you better.",[89],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[532,533],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-05-09T00:28:05.465+00:00","2026-08-07T11:03:35.129+00:00",{"id":539,"slug":540,"imageUrl":541,"name":542,"description":543,"popularity":544,"aliases":545,"localeName":10,"isCompound":11,"loggingTypes":546,"createdByUserId":10,"isFavorited":11,"primaryCategory":547,"categories":548,"videos":551,"lastSessionSets":552,"createdAt":553,"updatedAt":554},"a3007e88-2fad-56c0-80b8-7c1b83683193","cross-body-hammer-curl","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fcross-body-hammer-curl\u002Fimages\u002Fcross-body-hammer-curl_1.webp","Cross-Body Hammer Curl","Stand or sit with the dumbbells at your sides and palms facing inward. Keep the neutral grip as you curl one weight diagonally toward the opposite side of your chest, then lower it slowly before switching arms. Hold the upper arm mostly beside your torso and keep the wrist straight. Avoid rotating the trunk or lifting the elbow forward to shorten the curl. The cross-body path changes the hand's destination but still trains several elbow flexors, including the brachialis and brachioradialis; match the same diagonal on both sides if you track progress.",17,"pinwheel neutral",[89],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[549,550],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[],[],"2026-05-09T00:28:05.474+00:00","2026-08-07T11:03:35.139+00:00",{"id":556,"slug":557,"imageUrl":558,"name":559,"description":560,"popularity":561,"aliases":562,"localeName":10,"isCompound":104,"loggingTypes":563,"createdByUserId":10,"isFavorited":11,"primaryCategory":564,"categories":565,"videos":569,"lastSessionSets":570,"createdAt":571,"updatedAt":572},"63a0d506-4160-5367-ac39-6b487e71f9df","single-leg-dumbbell-deadlift","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsingle-leg-dumbbell-deadlift\u002Fimages\u002Fsingle-leg-dumbbell-deadlift_1.webp","Single-Leg Dumbbell Deadlift","Stand on one softly bent leg with one or two dumbbells in front of your thighs. Push the working hip backward as your free leg reaches behind you and the weights descend close to the stance leg, then extend the hip to stand. Keep your pelvis mostly square, spine steady, and whole foot grounded. Avoid opening the free hip or reaching toward the floor by rounding. Light fingertip support can make this a stronger hinge exercise by reducing balance limits; contralateral and ipsilateral loading create different trunk demands, so record which hand holds the weight.",16,"db rdl unilateral one",[89],{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},[566,567,568],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-05-09T00:28:05.484+00:00","2026-08-07T11:03:35.152+00:00",{"id":574,"slug":575,"imageUrl":576,"name":577,"description":578,"popularity":29,"aliases":155,"localeName":10,"isCompound":104,"loggingTypes":579,"createdByUserId":10,"isFavorited":11,"primaryCategory":580,"categories":581,"videos":585,"lastSessionSets":586,"createdAt":587,"updatedAt":588},"6b88a7c6-6785-5252-ad3e-621ef1340a3a","dumbbell-lateral-lunge","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fdumbbell-lateral-lunge\u002Fimages\u002Fdumbbell-lateral-lunge_1.webp","Dumbbell Lateral Lunge","Hold dumbbells at your sides or one at your chest, then step wide to one side. Sit the stepping hip back as that knee bends and the opposite leg stays long, keeping the working foot planted, then push through it to return. Let the knee follow the toes and keep the trunk braced. Avoid collapsing the arch, turning the foot excessively, or forcing depth beyond your hip mobility. A goblet hold can be easier to balance than two side-held weights; use bodyweight first if the load prevents a smooth shift into the working hip.",[89],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[582,583,584],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-05-09T00:28:05.494+00:00","2026-08-07T11:03:35.164+00:00",{"id":590,"slug":591,"imageUrl":592,"name":593,"description":594,"popularity":47,"aliases":595,"localeName":10,"isCompound":104,"loggingTypes":596,"createdByUserId":10,"isFavorited":11,"primaryCategory":598,"categories":599,"videos":603,"lastSessionSets":604,"createdAt":605,"updatedAt":606},"db0925d2-8742-51a0-9cb1-2195fe2bb625","dumbbell-farmers-walk","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fdumbbell-farmers-walk\u002Fimages\u002Fdumbbell-farmers-walk_1.webp","Dumbbell Farmer's Walk","Clear a straight walking path, pick up two dumbbells with a braced hinge, and stand tall with the weights beside your thighs. Walk with controlled, natural steps while keeping your head level, ribs over pelvis, and handles quiet. Breathe behind the brace rather than holding one breath for the entire carry. Avoid rushing around obstacles, letting the weights swing, or continuing after grip loss changes your posture. Load, distance, and turn frequency all affect difficulty; shorten the course or use multiple safe pickups instead of making fatigued turns with weights you may not be able to set down cleanly.","db carry suitcase",[89,597],"time",{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[600,601,602],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-05-09T00:28:05.503+00:00","2026-08-07T11:03:35.175+00:00",{"id":608,"slug":609,"imageUrl":610,"name":611,"description":612,"popularity":613,"aliases":614,"localeName":10,"isCompound":11,"loggingTypes":615,"createdByUserId":10,"isFavorited":11,"primaryCategory":616,"categories":617,"videos":620,"lastSessionSets":621,"createdAt":622,"updatedAt":623},"946660b1-6a87-537f-a30a-de5348a6a01b","zottman-curl","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fzottman-curl\u002Fimages\u002Fzottman-curl_1.webp","Zottman Curl","Stand or sit with dumbbells at your sides, then curl them upward while turning the palms to face you. At the top, rotate the forearms so the palms face down and lower the weights slowly; turn back to the starting grip at the bottom. Keep upper arms still and wrists aligned throughout. Avoid rotating under a load that makes the wrists wobble or dropping quickly through the overhand phase. Because the lowering grip is mechanically demanding, use less weight than for a standard curl and treat smooth forearm rotation as part of the repetition.",15,"reverse eccentric",[89],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[618,619],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[],[],"2026-05-09T00:28:05.514+00:00","2026-08-07T11:03:35.188+00:00",{"id":625,"slug":626,"imageUrl":627,"name":628,"description":629,"popularity":47,"aliases":630,"localeName":10,"isCompound":104,"loggingTypes":631,"createdByUserId":10,"isFavorited":11,"primaryCategory":632,"categories":633,"videos":638,"lastSessionSets":639,"createdAt":640,"updatedAt":641},"fd13e855-e0cf-5b3c-84e1-be662a6fbe9d","dumbbell-deadlift","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fdumbbell-deadlift\u002Fimages\u002Fdumbbell-deadlift_1.webp","Dumbbell Deadlift","Place two dumbbells beside your feet, hinge and bend the knees enough to grip them with a braced trunk. Push the floor away and extend your hips and knees together to stand, then return the weights along the same close path. Keep pressure over the whole foot and the dumbbells balanced beneath your shoulders. Avoid pulling with rounded slack or reaching the floor if your setup does not permit it; blocks can raise the weights. Handles may be easier to reach than a bar, but the movement still requires load-appropriate bracing and is not automatically beginner-safe.","db suitcase",[89],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[634,635,636,637],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-05-09T00:28:05.522+00:00","2026-08-07T11:03:35.204+00:00",{"id":643,"slug":644,"imageUrl":645,"name":646,"description":647,"popularity":35,"aliases":648,"localeName":10,"isCompound":104,"loggingTypes":649,"createdByUserId":10,"isFavorited":11,"primaryCategory":650,"categories":651,"videos":656,"lastSessionSets":657,"createdAt":658,"updatedAt":659},"ea93be3f-50ca-5dd2-a8bc-2e184035f4da","dumbbell-swing","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fdumbbell-swing\u002Fimages\u002Fdumbbell-swing_1.webp","Dumbbell Swing","Stand over one dumbbell and hold one end securely with both hands, then hike it back between your thighs from a hip hinge. Snap the hips forward to float the weight to about chest height and let it fall back into the next hinge. Keep your arms relaxed, spine steady, and feet planted. Do not squat each repetition, lift with the shoulders, or use a dumbbell whose plates or collars can loosen. Learn the hinge and two-hand kettlebell swing pattern first; stop the set when timing or grip deteriorates rather than muscling the weight higher.","db hinge",[89],{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[652,653,654,655],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-05-09T00:28:05.531+00:00","2026-08-07T11:03:35.220+00:00",{"id":661,"slug":662,"imageUrl":663,"name":664,"description":665,"popularity":47,"aliases":87,"localeName":10,"isCompound":104,"loggingTypes":666,"createdByUserId":10,"isFavorited":11,"primaryCategory":667,"categories":668,"videos":671,"lastSessionSets":672,"createdAt":673,"updatedAt":674},"d32e2109-14b8-5fc4-b9aa-2e2ea54298c4","seated-arnold-press","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fseated-arnold-press\u002Fimages\u002Fseated-arnold-press_1.webp","Seated Arnold Press","Sit against an upright or slightly reclined bench with dumbbells in front of your shoulders and palms facing you. Open the elbows and rotate the forearms as you press overhead, finishing with the palms forward or slightly inward; reverse the path slowly. Keep the weights over your forearms and ribs controlled. Avoid forcing a large inward start or rotating only at the wrists under heavy load. The Arnold path adds shoulder rotation and a longer transition than a standard press, but it does not uniquely train every deltoid head; shorten the rotation or use a neutral press if your shoulders prefer it.",[89],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[669,670],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-05-09T00:28:05.541+00:00","2026-08-07T11:03:35.233+00:00",{"id":676,"slug":677,"imageUrl":678,"name":679,"description":680,"popularity":681,"aliases":87,"localeName":10,"isCompound":11,"loggingTypes":682,"createdByUserId":10,"isFavorited":11,"primaryCategory":683,"categories":684,"videos":687,"lastSessionSets":688,"createdAt":689,"updatedAt":690},"e9b69e86-e054-5c5f-a124-4d552586e1f1","incline-dumbbell-curl","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fincline-dumbbell-curl\u002Fimages\u002Fincline-dumbbell-curl_1.webp","Incline Dumbbell Curl","Set the bench to a moderate incline and sit back with the dumbbells hanging beside you, arms slightly behind the torso and palms neutral or forward. Curl the weights toward your shoulders while keeping the upper arms quiet, then lower slowly to a comfortable stretch. Keep your head supported and wrists aligned. Avoid rolling the shoulders forward or choosing a bench angle that forces the arms too far behind you. A lower backrest increases the shoulder-extension demand; adjust the angle before adding load, and use only the range your shoulders and elbows tolerate.",54,[89],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[685,686],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[],[],"2026-05-09T00:28:05.550+00:00","2026-08-07T11:03:35.247+00:00",{"id":692,"slug":693,"imageUrl":694,"name":695,"description":696,"popularity":613,"aliases":697,"localeName":10,"isCompound":11,"loggingTypes":698,"createdByUserId":10,"isFavorited":11,"primaryCategory":699,"categories":700,"videos":702,"lastSessionSets":703,"createdAt":704,"updatedAt":705},"5b29adb1-9708-59e4-9022-15152fa45dc9","spider-curl","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fspider-curl\u002Fimages\u002Fspider-curl_1.webp","Spider Curl","Set an incline bench high enough that your arms can hang freely, then lie chest-down with a dumbbell in each hand. Keep your upper arms angled toward the floor as you bend the elbows and curl the weights, then lower them slowly to comfortable extension. Hold your chest on the pad and wrists aligned. Avoid lifting the elbows toward the ceiling or swinging the dumbbells under the bench. The support reduces trunk momentum but does not isolate a special biceps peak; adjust bench height, grip, and load so the handles clear the floor and both elbows move smoothly.","prone",[89],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[701],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[],[],"2026-05-09T00:28:05.559+00:00","2026-08-07T11:03:35.263+00:00",{"id":707,"slug":708,"imageUrl":709,"name":710,"description":711,"popularity":267,"aliases":712,"localeName":10,"isCompound":104,"loggingTypes":713,"createdByUserId":10,"isFavorited":11,"primaryCategory":714,"categories":715,"videos":719,"lastSessionSets":720,"createdAt":721,"updatedAt":722},"30b919ac-1dec-5f40-8f45-a5527367116c","incline-dumbbell-row","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fincline-dumbbell-row\u002Fimages\u002Fincline-dumbbell-row_1.webp","Incline Dumbbell Row","Set an incline bench so the dumbbells can hang without touching the floor, then lie chest-down with your feet braced. Pull the weights toward your lower ribs by driving the elbows back, and lower them slowly as the shoulder blades reach forward. Keep your chest on the pad, neck long, and wrists neutral. Avoid lifting off the bench or shrugging to shorten the pull. A tucked elbow path emphasizes the lats, while a wider path shifts work toward the upper back and rear shoulders; chest support reduces trunk demand but does not guarantee a strain-free position.","db chestsupported seal",[89],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[716,717,718],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[],[],"2026-05-09T00:28:05.568+00:00","2026-08-07T11:03:35.276+00:00",{"id":724,"slug":725,"imageUrl":726,"name":727,"description":728,"popularity":35,"aliases":729,"localeName":10,"isCompound":104,"loggingTypes":730,"createdByUserId":10,"isFavorited":11,"primaryCategory":731,"categories":732,"videos":737,"lastSessionSets":738,"createdAt":739,"updatedAt":740},"242aa184-82b6-5a84-974f-575739097676","dumbbell-thruster","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fdumbbell-thruster\u002Fimages\u002Fdumbbell-thruster_1.webp","Dumbbell Thruster","Hold the dumbbells at shoulder height with feet in a comfortable squat stance. Brace and squat to a controlled depth, then drive the floor away and use the rising momentum to press the weights overhead as the hips and knees extend. Finish stacked, then lower the dumbbells to the shoulders before the next rep. Avoid pressing early from the bottom, arching the lower back, or letting fatigue turn the squat into a shallow dip. Use loads you can rack and lower safely; smooth timing matters more than maximal weight, especially in conditioning sets.","db squatpress",[89],{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},[733,734,735,736],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-05-09T00:28:05.576+00:00","2026-08-07T11:03:35.301+00:00",{"id":742,"slug":743,"imageUrl":744,"name":745,"description":746,"popularity":613,"aliases":747,"localeName":10,"isCompound":11,"loggingTypes":748,"createdByUserId":10,"isFavorited":11,"primaryCategory":749,"categories":750,"videos":753,"lastSessionSets":754,"createdAt":755,"updatedAt":756},"97a8d267-9f52-5e0d-a710-720d73ed023d","reverse-grip-dumbbell-curl","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Freverse-grip-dumbbell-curl\u002Fimages\u002Freverse-grip-dumbbell-curl_1.webp","Reverse Grip Dumbbell Curl","Stand or sit with dumbbells at your sides and turn the palms backward or down into an overhand grip. Keep the upper arms still as you bend the elbows and curl the weights, then lower slowly to comfortable extension. Hold the knuckles in line with the forearms and shoulders level. Avoid letting the wrists fold or swinging the torso when the grip becomes limiting. The pronated position increases the demand on the brachioradialis and brachialis and reduces the biceps' mechanical advantage; use lighter weights than for a palms-up curl and adjust forearm angle if the wrists feel strained.","pronated overhand",[89],{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[751,752],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[],[],"2026-06-19T23:43:41.735+00:00","2026-08-07T11:03:35.315+00:00",{"id":758,"slug":759,"imageUrl":760,"name":761,"description":762,"popularity":763,"aliases":764,"localeName":10,"isCompound":104,"loggingTypes":765,"createdByUserId":10,"isFavorited":11,"primaryCategory":766,"categories":767,"videos":773,"lastSessionSets":774,"createdAt":775,"updatedAt":775},"9d90fd94-2599-58e1-9315-4ac906943a2c","dumbbell-devil-press","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fdumbbell-devil-press\u002Fimages\u002Fdumbbell-devil-press_1.webp","Dumbbell Devil Press","Stand with feet shoulder-width apart and a pair of dumbbells on the floor just outside your feet, handles parallel to each other. Hinge down to grip the dumbbells, jump or step your feet back to a high plank, lower your chest and thighs to the floor, and push back up before jumping the feet forward to stand just outside the dumbbells. Without pausing, hinge at the hips to swing the dumbbells back, then drive the hips forward explosively to snatch both dumbbells off the floor in one continuous motion, finishing with arms locked out overhead and hips and knees fully extended. Keep your back flat through the floor phase and let the hip drive power the pull rather than the arms. Avoid rounding the spine on the pickup or muscling the weights up with bent elbows before lockout; step instead of jumping each transition to regress, and add load only once the whole sequence stays fluid and the overhead position locks out cleanly.",45,"db devilpress",[89],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[768,769,770,771,772],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-08-24T12:14:34.948+00:00","2026-05-09T00:28:07.326+00:00","2026-06-05T00:31:50.053+00:00"]