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All Exercise Library

Browse our complete database of professional gym and home exercises with detailed guides and filters.

Primary Muscle:
Equipment:

Filter Workouts

Primary Muscle
Equipment
Bench Press (Barbell)

Bench Press (Barbell)

Barbels • Chest
Incline Bench Press (Barbell)

Incline Bench Press (Barbell)

Barbels • Chest
Incline Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Dumbell • Chest
Bench Press (Dumbbell)

Bench Press (Dumbbell)

Dumbell • Chest
Iso-Lateral Chest Press (Machine)

Iso-Lateral Chest Press (Machine)

Machine • Chest
Chest Press (Machine)

Chest Press (Machine)

Machine • Chest
Decline Bench Press (Barbell)

Decline Bench Press (Barbell)

Barbels • Chest
Chest Dip

Chest Dip

Machine • Chest
Cable Fly Crossovers

Cable Fly Crossovers

Machine • Chest
Butterfly (Pec Deck)

Butterfly (Pec Deck)

Dumbell • Chest
Chest Fly (Dumbbell)

Chest Fly (Dumbbell)

Machine • Chest
Chest Fly (Machine)

Chest Fly (Machine)

Machine • Chest
Single Arm Cable Crossover

Single Arm Cable Crossover

Machine • Chest
Skullcrusher (Barbell)

Skullcrusher (Barbell)

Barbels • Triceps
Overhead Triceps Extension (Cable)

Overhead Triceps Extension (Cable)

Machine • Triceps
Triceps Rope Pushdown

Triceps Rope Pushdown

Machine • Triceps
Skullcrusher (Dumbbell)

Skullcrusher (Dumbbell)

Dumbell • Triceps
Single Arm Triceps Pushdown (Cable)

Single Arm Triceps Pushdown (Cable)

Machine • Triceps
Seated Dip Machine

Seated Dip Machine

Machine • Triceps
Single Arm Tricep Extension (Dumbbell)

Single Arm Tricep Extension (Dumbbell)

Dumbell • Triceps
Triceps Kickback (Dumbbell)

Triceps Kickback (Dumbbell)

Dumbell • Triceps
Reverse Grip Triceps Pushdown

Reverse Grip Triceps Pushdown

Machine • Triceps
Triceps Extension (Dumbbell)

Triceps Extension (Dumbbell)

Dumbell • Triceps
Cable Core Pallof Press

Cable Core Pallof Press

Machine • Abdominals (ABS)
Cable Crunch

Cable Crunch

Machine • Abdominals (ABS)
Cable Twist (Down to up)

Cable Twist (Down to up)

Machine • Obliques
Cable Twist (Up to down)

Cable Twist (Up to down)

Machine • Obliques
Knee Raise Parallel Bars

Knee Raise Parallel Bars

Machine • Abdominals (ABS)
Leg Raise Parallel Bars

Leg Raise Parallel Bars

Machine • Abdominals (ABS)
Side Bend (Dumbbell)

Side Bend (Dumbbell)

Dumbell • Obliques
Russian Twist (Weighted)

Russian Twist (Weighted)

Plate • Obliques
Dumbbell Row

Dumbbell Row

Dumbell • Lats
Pullover (Dumbbell)

Pullover (Dumbbell)

Dumbell • Lats
Lat Pulldown (Cable)

Lat Pulldown (Cable)

Machine • Lats
Chin Up

Chin Up

Machine • Lats
Lat Pulldown - Close Grip (Cable)

Lat Pulldown - Close Grip (Cable)

Machine • Lats
Reverse Grip Lat Pulldown (Cable)

Reverse Grip Lat Pulldown (Cable)

Machine • Lats
Rope Straight Arm Pulldown

Rope Straight Arm Pulldown

Machine • Lats
Single Arm Lat Pulldown

Single Arm Lat Pulldown

Machine • Lats
Wide Pull Up

Wide Pull Up

Machine • Lats
Bent Over Row (Barbell)

Bent Over Row (Barbell)

Barbels • Upper Back
T Bar Row

T Bar Row

Machine • Upper Back
Seated Cable Row - V Grip (Cable)

Seated Cable Row - V Grip (Cable)

Machine • Upper Back
Seated Cable Row - Bar Wide Grip

Seated Cable Row - Bar Wide Grip

Machine • Upper Back
Chest Supported Incline Row (Dumbbell)

Chest Supported Incline Row (Dumbbell)

Dumbell • Upper Back
Seated Row (Machine)

Seated Row (Machine)

Machine • Upper Back
Single Arm Cable Row

Single Arm Cable Row

Machine • Upper Back
Back Extension (Hyperextension)

Back Extension (Hyperextension)

Machine • Lower Back
Back Extension (Machine)

Back Extension (Machine)

Machine • Lower Back
Lean forward to the starting position as you breathe in.

Lean forward to the starting position as you breathe in.

Machine • Lower Back
Overhead Press (Barbell)

Overhead Press (Barbell)

Barbels • Shoulder
Lateral Raise (Dumbbell)

Lateral Raise (Dumbbell)

Dumbell • Shoulder
Face Pull

Face Pull

Machine • Shoulder
Seated Overhead Press (Dumbbell)

Seated Overhead Press (Dumbbell)

Dumbell • Shoulder
Front Raise (Dumbbell)

Front Raise (Dumbbell)

Dumbell • Shoulder
Rear Delt Reverse Fly (Dumbbell)

Rear Delt Reverse Fly (Dumbbell)

Dumbell • Shoulder
Upright Row (Barbell)

Upright Row (Barbell)

Barbels • Shoulder
Lateral Raise (Cable)

Lateral Raise (Cable)

Machine • Shoulder
Seated Shoulder Press (Machine)

Seated Shoulder Press (Machine)

Machine • Shoulder
Overhead Press (Dumbbell)

Overhead Press (Dumbbell)

Dumbell • Shoulder
Plate Front Raise

Plate Front Raise

Plate • Shoulder
Shrug (Barbell)

Shrug (Barbell)

Barbels • Traps
Shrug (Cable)

Shrug (Cable)

Machine • Traps
Shrug (Dumbbell)

Shrug (Dumbbell)

Dumbell • Traps
Shrug (Smith Machine)

Shrug (Smith Machine)

Machine • Traps
Seated Incline Curl (Dumbbell)

Seated Incline Curl (Dumbbell)

Dumbell • Biceps
EZ Bar Biceps Curl

EZ Bar Biceps Curl

Barbels • Biceps
Bicep Curl (Dumbbell)

Bicep Curl (Dumbbell)

Dumbell • Biceps
Preacher Curl (Barbell)

Preacher Curl (Barbell)

Barbels • Biceps
Concentration Curl

Concentration Curl

Dumbell • Biceps
Hammer Curl (Dumbbell)

Hammer Curl (Dumbbell)

Dumbell • Biceps
21s Bicep Curl

21s Bicep Curl

Barbels • Biceps
Spider Curl (Dumbbell)

Spider Curl (Dumbbell)

Dumbell • Biceps
Preacher Curl (Machine)

Preacher Curl (Machine)

Machine • Biceps
Bicep Curl (Cable)

Bicep Curl (Cable)

Machine • Biceps
Rope Cable Curl

Rope Cable Curl

Machine • Biceps
Preacher Curl (Dumbbell)

Preacher Curl (Dumbbell)

Dumbell • Biceps
Cross Body Hammer Curl

Cross Body Hammer Curl

Dumbell • Biceps
Hammer Curl (Cable)

Hammer Curl (Cable)

Machine • Biceps
Single Arm Curl (Cable)

Single Arm Curl (Cable)

Machine • Biceps
Overhead Curl (Cable)

Overhead Curl (Cable)

Machine • Biceps
Behind the Back Curl (Cable)

Behind the Back Curl (Cable)

Machine • Biceps
Seated Incline Hammer Curl (Dumbbell)

Seated Incline Hammer Curl (Dumbbell)

Dumbell • Biceps
Drag Curl

Drag Curl

Barbels • Biceps
Waiter Curl (Dumbbell)

Waiter Curl (Dumbbell)

Dumbell • Biceps
Zottman Curl (Dumbbell)

Zottman Curl (Dumbbell)

Dumbell • Biceps
Pinwheel Curl (Dumbbell)

Pinwheel Curl (Dumbbell)

Dumbell • Biceps
Reverse Curl (Barbell)

Reverse Curl (Barbell)

Barbels • Biceps
Reverse Curl (Dumbbell)

Reverse Curl (Dumbbell)

Dumbell • Biceps
Reverse Curl (Cable)

Reverse Curl (Cable)

Machine • Biceps
Reverse Grip Concentration Curl

Reverse Grip Concentration Curl

Dumbell • Biceps
Behind the Back Wrist Curl (Barbell)

Behind the Back Wrist Curl (Barbell)

Barbels • Forearms
Reverse Wrist Curl (Dumbbell)

Reverse Wrist Curl (Dumbbell)

Barbels • Forearms
Seated Palms Up Wrist Curl

Seated Palms Up Wrist Curl

Dumbell • Forearms
Wrist Roller

Wrist Roller

Dumbell • Forearms
Squat (Barbell)

Squat (Barbell)

Barbels • Quadriceps
Hack Squat (Machine)

Hack Squat (Machine)

Machine • Quadriceps
Leg Extension (Machine)

Leg Extension (Machine)

Machine • Quadriceps
Front Squat

Front Squat

Barbels • Quadriceps
Bulgarian Split Squat (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Dumbell • Quadriceps
Leg Press (Machine)

Leg Press (Machine)

Machine • Quadriceps
Full Squat

Full Squat

Barbels • Quadriceps
Bulgarian Split Squat (Barbell)

Bulgarian Split Squat (Barbell)

Barbels • Quadriceps
Goblet Squat

Goblet Squat

Dumbell • Quadriceps
Walking Lunge (Dumbbell)

Walking Lunge (Dumbbell)

Dumbell • Quadriceps
Single Leg Extensions

Single Leg Extensions

Machine • Quadriceps
Single Leg Press (Machine)

Single Leg Press (Machine)

Machine • Quadriceps
Squat (Smith Machine)

Squat (Smith Machine)

Machine • Quadriceps
Leg Press Horizontal (Machine)

Leg Press Horizontal (Machine)

Machine • Quadriceps
Lunge (Dumbbell)

Lunge (Dumbbell)

Dumbell • Quadriceps
Split Squat (Dumbbell)

Split Squat (Dumbbell)

Dumbell • Quadriceps
Squat (Dumbbell)

Squat (Dumbbell)

Dumbell • Quadriceps
Sumo Squat (Dumbbell)

Sumo Squat (Dumbbell)

Dumbell • Quadriceps
Standing Calf Raise (Smith)

Standing Calf Raise (Smith)

Machine • Calves
Seated Calf Raise

Seated Calf Raise

Machine • Calves
Calf Press (Machine)

Calf Press (Machine)

Machine • Calves
Single Leg Standing Calf Raise

Single Leg Standing Calf Raise

Dumbell • Calves
Romanian Deadlift (Barbell)

Romanian Deadlift (Barbell)

Barbels • Hamstrings
Seated Leg Curl (Machine)

Seated Leg Curl (Machine)

Machine • Hamstrings
Glute Ham Raise

Glute Ham Raise

Machine • Hamstrings
Lying Leg Curl (Machine)

Lying Leg Curl (Machine)

Machine • Hamstrings
Romanian Deadlift (Dumbbell)

Romanian Deadlift (Dumbbell)

Dumbell • Hamstrings
Good Morning (Barbell)

Good Morning (Barbell)

Barbels • Hamstrings
Romanian Deadlift (Smith Machine)

Romanian Deadlift (Smith Machine)

Machine • Hamstrings
Single Leg Romanian Deadlift (Barbell)

Single Leg Romanian Deadlift (Barbell)

Barbels • Hamstrings
Single Leg Romanian Deadlift (Dumbbell)

Single Leg Romanian Deadlift (Dumbbell)

Dumbell • Hamstrings
Standing Leg Curls

Standing Leg Curls

Machine • Hamstrings
Straight Leg Deadlift

Straight Leg Deadlift

Barbels • Hamstrings
Hip Thrust (Smith Machine)

Hip Thrust (Smith Machine)

Machine • Glutes
Deadlift (Barbell)

Deadlift (Barbell)

Barbels • Glutes
Glute Bridge (Barbell)

Glute Bridge (Barbell)

Barbels • Glutes
Glute Kickback (Machine)

Glute Kickback (Machine)

Machine • Glutes
Partial Glute Bridge (Barbell)

Partial Glute Bridge (Barbell)

Barbels • Glutes
Reverse Hyperextension

Reverse Hyperextension

Machine • Glutes
Hip Abduction (Machine)

Hip Abduction (Machine)

Machine • Abductors
Hip Abduction (Cable)

Hip Abduction (Cable)

Machine • Abductors
Hip Adduction (Machine)

Hip Adduction (Machine)

Machine • Adduction
Hip Adduction (Cable)

Hip Adduction (Cable)

Machine • Adduction
Dead Bug

Dead Bug

None • Abdominals (ABS)
Plank

Plank

None • Abdominals (ABS)
Side Plank

Side Plank

None • Obliques
Reverse Crunch

Reverse Crunch

None • Abdominals (ABS)
Bicycle Crunch

Bicycle Crunch

None • Abdominals (ABS)
Lying Leg Raise

Lying Leg Raise

None • Abdominals (ABS)
Russian Twist

Russian Twist

None • Obliques
Toe Touch

Toe Touch

None • Abdominals (ABS)
Squat (Bodyweight)

Squat (Bodyweight)

None • Quadriceps
Reverse Lunge

Reverse Lunge

None • Quadriceps
Sumo Squat

Sumo Squat

None • Quadriceps
Lateral Squat

Lateral Squat

None • Quadriceps
Standing Calf Raise / Single Leg

Standing Calf Raise / Single Leg

None • Calves
Glute Bridge

Glute Bridge

None • Glutes
Hip Thrust

Hip Thrust

None • Glutes
Bird Dog

Bird Dog

None • Glutes
Single Leg Glute Bridge

Single Leg Glute Bridge

None • Glutes
Fire Hydrants

Fire Hydrants

None • Glutes
Dead Hang

Dead Hang

None • Upper Back
Push Up

Push Up

None • Chest
Back to List

Sumo Squat (Dumbbell)

Dumbell Primary: Quadriceps Secondary: Adductors, Glutes, Hamstrings

Step-by-Step Instructions

  • Place a dumbbell in a vertical position on the floor and stand before it.
  • Squat down and grab the top weight plate with both hands.
  • Stand tall and assume a comfortable squatting stance. A wide (sumo) stand would give you more room to squat comfortably.
  • Take a deep breath and engage your abs.
  • Slowly descend into a squat until your thighs are parallel to the floor.
  • Push through your heels to move back to the top as you exhale.