DBERLIFT catalog
Library of 515 exercises
Search for an exercise or browse by muscle group. Most of them include a technique video.
Chest · 34
- 30-degree incline bench cable flyes
- 30º Incline Cable Press (Neutral Grip)
- Barbell bench press
- Box jump push-ups
- Burpees
- Butterfly
- Cable Incline Machine Press
- Chest stretch with arm bent
- Dumbbell bench press
- Dumbbell bench press with rotation
- Dumbbell bench press with rotation
- Dumbbell floor press
- High cable flyes
- Incline Barbell Press
- Incline Dumbbell Press
- Incline Dumbbell Press with Rotation
- Incline Supinated Dumbbell Press
- Low cable flyes
- Lying cable flyes
- Machine Flyes
- Machine press
- Neutral grip seated cable press
- Partial range barbell bench press
- Paused barbell bench press
- Plate-Loaded Incline Machine Press
- Plate-loaded seated machine press
- Push-ups
- Push-ups with shoulder taps
- Seated cable flyes
- Seated cable press
- Smith Machine 30º Incline Press
- Smith Machine 45º Incline Press
- Smith machine bench press
- Standing neutral grip cable press
Back · 66
- Bench-supported row
- Bent-knee overhand inverted row
- Dumbbell renegade row
- Hanging Lat Stretch
- Inverted supine bent-knee row
- Jalón deslizante en el piso con toalla
- Lat and Lower Back Stretch with Bent Knees
- Lat warm-up with band or pulley pull-overs
- Neutral grip 45º pulley bench row
- Neutral grip lat pulldown
- Neutral grip machine row
- Neutral grip pull-ups
- Neutral grip ring pull-ups
- Neutral grip row on 30º bench
- Neutral grip T-bar row
- Neutral MAG grip lat pulldown
- Neutral-grip Hammer row
- Neutral-grip seated cable row
- Overhand inverted row
- Overhand machine lat pulldown
- Overhand seated cable row
- Pendley barbell row
- Plate-loaded overhand lat pulldown
- Plate-loaded pronated machine row
- Plate-loaded reverse grip lat pulldown
- Pronated grip lat pulldown
- Pronated machine row
- Pronated pull-ups
- Pronated ring pull-ups
- Pronated T-bar row
- Remo a un brazo con mochila
- Remo con toalla en el marco de la puerta
- Remo invertido bajo mesa
- Reverse 45-degree bench rope cable pullover
- Rope cable pullover
- Semi-wide reverse grip lat pulldown
- Single-arm cable pullover
- Single-arm neutral grip low pulley bench row
- Single-arm neutral lat pulldown
- Single-arm neutral-grip seated cable row
- Single-arm overhand lat pulldown
- Single-arm overhand seated cable row
- Single-arm pronated bench row
- Single-arm reverse grip lat pulldown
- Single-arm supine bench row
- Single-arm supine low pulley bench row
- Single-arm underhand seated cable row
- Smith machine pronated row
- Smith machine supine row
- Straight bar cable pullover
- Superman con remo (W en el piso)
- Supinated pull-ups
- Supinated ring pull-ups
- Supine barbell row
- Supported one-arm row
- Supported unilateral high cable pullover
- T-bar row
- Underhand inverted row
- Underhand seated cable row
- Unilateral neutral grip high pulley pulldown
- Unilateral neutral grip incline lat pulldown
- Unilateral supinated grip high pulley pulldown
- Weighted pronated pull-ups
- Weighted supinated pull-ups
- Wide neutral grip lat pulldown
- Wide-grip seated cable row
Front delt · 28
- Alternating Isometric Dumbbell Military Press
- Barbell push jerk
- Barbell push press
- Barbell Thrusters
- Clean and jerk
- Clean and press
- Dumbbell clean and jerk
- Dumbbell clean and press
- Dumbbell Military Press
- Dumbbell push jerk
- Dumbbell push press
- Flexiones pica
- Flexiones pica con pies elevados
- Front Arnold Press
- Internal rotator warm-up with pulley or bands
- Low Cable Rope Front Raise
- Low Cable Straight Bar Front Raise
- Machine Chest Press
- Machine Military Press
- One-Arm Javelin Press
- Prone Barbell Front Raise
- Seated Barbell Military Press
- Seated Neutral Grip Front Raise
- Smith Machine Barbell Military Press
- Standing Barbell Military Press
- Standing Dumbbell Military Press
- Thrusters
- Weighted swings
Side delt · 22
- Acromion and Shoulder Rotations
- Band or Cable Elbow and Shoulder Rotations
- Banded Shoulder Rotations
- Bench-Supported Lateral Raise
- Elevación lateral isométrica contra la pared
- Elevaciones laterales con mochila o botellas
- Heavy Lateral Raise
- Incline Bench Cable Lateral Raise
- Lateral Shoulder Stretch
- Lying Cable Lateral Raise on Bench
- Machine Lateral Raise
- Multi-Joint Rotations for Shoulders, Elbows, and Wrists
- Seated lateral raises
- Seated lateral raises 1 and 1 isometric
- Shoulder Rotations with Stick
- Single-Arm Cable Lateral Raise
- Single-Arm Leaning Cable Lateral Raise (Front)
- Single-Arm Leaning Lateral Raise
- Single-Arm Lying Dumbbell Lateral Raise
- Standing 2-Step Lateral Raise
- Standing Lateral Raise
- Supported Dumbbell Lateral Raise
Rear delt · 22
- 30-degree dumbbell rear delt fly
- Band pull-aparts
- Band YTW
- Cable face pulls with handles
- Cable rear delt flies
- Double rope cable face pulls
- Dumbbell rear delt flies on 30º bench
- Elevaciones T en el piso
- Machine rear delt flies
- Rear Delt Fly
- Rear Shoulder Stretch
- Rope cable face pulls
- Rotator cuff warm-up with pulley or bands
- Seal bench rear delt fly
- Seated Bent-Over Rear Delt Fly
- Seated bent-over rear delt fly
- Single-arm low cable rear delt fly
- Supported rope cable face pulls
- T-bar rear delt machine
- Weighted bench YTW
- Weighted YTW
- YTW
Traps · 11
- 45-Degree Incline Bench Dumbbell Shrugs
- Barbell deadlift to high pull
- Barbell Traps with Low Pulley
- Behind-the-Back Smith Machine Shrugs
- Cable upright row
- Deadlift to high pull
- Dumbbell Shrugs
- Elevaciones Y-T en el piso
- Encogimientos con mochila
- Smith Machine Shrugs
- Trapezius stretch with counterweight
Biceps · 26
- 45-degree incline bench biceps curl
- Alternating Supported Dumbbell Hammer Curls
- Barbell preacher curls
- Bayesian cable curl
- Curl con mochila
- Curl con toalla (autorresistencia)
- Dominadas supinas con agarre cerrado
- Full range barbell biceps curl
- High cable double crucifix
- Low pulley barbell bicep curl
- Low Pulley Rope Hammer Curls
- Machine Hammer Curls
- Machine preacher curls
- Remo invertido supino bajo mesa
- Seated simultaneous bicep curl
- Simultaneous bicep curl
- Single-arm concentration curls
- Single-arm low pulley bicep curl
- Single-Arm Preacher Bench Hammer Curls
- Single-arm preacher curl
- Standing barbell bicep curl
- Supine barbell spider curl
- Supine spider curl
- Supported Biceps Stretch
- Supported dumbbell curl
- Supported Dumbbell Hammer Curls
Triceps · 31
- 30º Incline dumbbell French press
- Assisted parallel bar dips
- Bent-knee bench dips
- Empuje cerrado con barra acostado
- Empuje cerrado con mancuernas acostado
- Empuje cerrado en máquina
- Extensión con soga en polea baja
- Extensión de tríceps en polea alta a un brazo
- Extensión de tríceps en polea alta con soga
- Extensión de tríceps en polea baja a un brazo
- Extensión de triceps hacia atras con soga en polea alta a un brazo
- Flexiones diamante
- Fondos en silla
- High pulley overhead double rope extension
- Lying dumbbell French press
- Lying EZ-bar French press
- Neutral machine extension
- Parallel bar dips
- Rope cable pushdown
- Seated dumbbell extension
- Seated single-arm dumbbell extension
- Single-arm cable rope donkey kickback
- Single-arm high pulley overhead extension
- Single-Arm Katana Tricep Extension
- Single-arm lying cable supine extension
- Straight bar cable pushdown
- Supported triceps stretch
- Tricep bench dips
- Triceps stretch
- W-bar French press
- Weighted parallel bar dips
Forearms · 15
- Barbell reverse wrist curl
- Cable barbell wrist curl
- Dumbbell Forearm Rotations
- Dumbbell hammer wrist curl
- Dumbbell reverse wrist curl
- Dumbbell wrist curl
- Escurrir la toalla
- Farmer's walk
- Forearm Extensor Stretch
- Forearm Flexor Stretch
- Reverse grip barbell bicep curl
- Reverse grip dumbbell bicep curl
- Single-arm cable reverse wrist curl
- Single-arm cable wrist curl
- Smith machine wrist curl
Abs · 43
- Abdominales
- Banded dead bugs
- Bird dogs
- Dead bugs
- Decline weighted crunch behind the neck
- Dragon flag
- Dynamic Band Pallof Press
- Dynamic cable Pallof press
- Dynamic side plank
- Full hanging leg raises
- Full plank
- Hanging leg raises
- High pulley cable crunches
- Hollow body rocks
- Isometric dragon flag
- Kneeling ab wheel rollouts
- Lying crunch with legs at 90 degrees
- Lying leg raises
- Lying weighted crunch behind the neck
- Machine leg raises
- Medicine ball rotational throw
- Mountain climbers
- Plank to push up
- Plank with knee taps
- Rectus Abdominis Stretch
- Shoulder taps
- Static band Pallof press
- Static cable Pallof press
- Static forearm plank
- Static plank
- Static side plank
- Upside-down hanging crunch
- Weighted bird dogs
- Weighted dead bugs
- Weighted decline leg raises
- Weighted dynamic planks
- Weighted forearm plank
- Weighted hanging leg raises
- Weighted hollow body rocks
- Weighted lying leg raises
- Weighted machine leg raises
- Weighted plank
- Weighted Russian Twists
Lower back · 13
- Back extensions with activation
- Isometric leg hyperextensions
- Isometric superman hyperextensions
- Lower back stretch with knees bent
- Lower back stretch with legs extended
- Lying arm hyperextensions
- Lying leg hyperextensions
- Lying superman (arms and legs)
- Machine back extensions
- Machine reverse hyperextensions
- Weighted isometric machine hyperextensions
- Weighted machine back extensions behind the neck
- Weighted reverse hyperextensions
Quadriceps · 49
- 45-degree leg press
- 70-degree leg press
- Alternating dumbbell snatch
- Assisted single-leg pistol squat
- Barbell Box Squat
- Barbell Front Squat
- Barbell squat
- Barbell sumo squat
- Dumbbell alternating lunges
- Dumbbell box step-ups
- Dumbbell snatch
- Dumbbell squat clean
- Estocadas búlgaras
- Estocadas búlgaras en smith
- Estocadas caminando con mancuernas
- Estocadas con mancuernas
- Estocadas con salto intercaladas
- Estocadas en smith
- Extensión de cuádriceps en polea a una pierna
- Goblet Squat
- Hack Squat
- Horizontal Leg Press
- Isometric wall squats
- Jump squats
- Leg extension machine
- Low bar squat
- Machine Squat
- Mini Trampoline Jump Squat
- Paused Barbell Squat
- Pendulum Machine Squat
- Psoas and ankle activation
- Quadriceps stretch
- Reverse Machine Squat
- Rotational Squat
- Single-leg 45-degree leg press
- Single-leg extension machine
- Single-Leg Horizontal Leg Press
- Single-leg pistol squat
- Sissy squats
- Smith Machine Barbell Squat
- Snatch
- Squat
- Squat clean
- Sumo Goblet Squat
- TRX assisted lunge
- TRX assisted squat
- Weighted isometric squats
- Weighted jump squats
- Weighted sissy squats
Hamstrings · 25
- 90º Leg Press
- Barbell Romanian deadlift
- Conventional deadlift
- Curl femoral deslizando los talones con toalla
- Curl nórdico con pies trabados bajo el sillón
- Dumbbell Romanian Deadlift
- Elevated Hamstring Stretch
- Elevated single-leg cable hamstring curls
- Good morning
- Hamstring and posterior chain stretch
- Kettlebell deadlift
- Lying leg curl machine
- Mixed grip barbell deadlift
- Paused conventional deadlift
- Peso muerto a una pierna sin peso
- Seated leg curl
- Single-leg cable deadlift
- Single-leg dumbbell deadlift
- Single-leg lying leg curl machine
- Single-leg machine hamstring curls
- Single-leg seated leg curl
- Smith Machine 90º Leg Press
- Smith machine deadlift
- Sumo conventional deadlift
- Sumo Deadlift
Glutes · 26
- Barbell hip thrust
- Cable glute kickback
- Cable glute kickback with bench
- Cable rope hip thrust
- Extended cable glute kickback
- Extended cable glute kickback with bench
- Extended machine glute kickback
- Full Gluteus Maximus and Medius Stretch
- Gluteus maximus stretch
- Hip activation with floor knee rotations
- Hip activation with straight-leg glute kicks
- Hip Rotations
- Hip Rotations
- Hip thrust apoyado en el sillón
- Lying glute and lower back stretch
- Machine glute kickback
- Machine hip thrust
- Machine semi-extended glute kickback
- Machine upward glute kickback
- Patada de glúteo en cuadrupedia
- Puente de glúteos
- Puente de glúteos a una pierna
- Single-leg Smith machine upward glute kickback
- Smith machine frog glute kickback
- Smith machine hip thrust
- Upward cable glute kickback with bench
Adductors · 7
- Seated Adductor Stretch
- Seated machine adductors
- Side-to-side squats for adductors
- Single-leg bent cable adductors
- Single-leg cable adductors
- Single-leg machine adductors
- Standing Adductor Stretch
Abductors · 8
- Abducción de cadera acostado de lado
- Crab walk
- Extended machine hip abductions
- Hip and abductor activation with rotations
- Single-leg bent-knee cable hip abductions
- Single-leg cable hip abductions
- Single-leg cable hip abductions with bench
- Single-leg seated hip abductions
Calves · 8
- 3-count standing calf raises
- Hack squat standing calf raises
- Horizontal press calf raises
- Machine standing calf raises
- Single-leg horizontal press calf raises
- Smith machine standing calf raises
- Standing calf raises (narrow stance)
- Standing calf raises (wide stance)
Soleus · 9
- Ankle Rotations and Calf Activation
- Elevated ankle mobility
- Gemelo sentado con mochila sobre las rodillas
- Seated Calf Raise Machine
- Seated Calf Raise on Leg Curl Machine
- Single-Leg Seated Calf Raise on Leg Curl Machine
- Single-Leg Smith Machine Seated Calf Raise
- Smith Machine Seated Calf Raise
- Tibial and ankle activation with squat
Circuit · 5
Add-ons · 67
- 21
- 3 tiempos
- Air bike
- AMRAP
- Arrastre de trineo
- Bloque de fuerza
- Bombeo
- Box jumps
- Broad jumps
- Circuito metabólico
- Cluster set
- Cool down
- Drop-set
- Elíptico
- EMOM
- Empuje de trineo
- Escalonado
- Estable
- Fartlek
- Forzadas
- FST-7
- GAP (glúteo, abdomen y pierna)
- Heavy duty
- High Knees
- HIIT
- Isométrica
- Isométrica acentuada
- Jogging
- Jump rope
- Jumping jacks
- Leg Warm-up Sets
- LISS (cardio continuo suave)
- Método Bilbo
- Myo-reps
- Negativa acentuada
- Parciales (ROM corto)
- Piramidal
- Piramidal ascendente
- Piramidal descendente
- Positiva acentuada
- Post-fatiga
- Pre-fatiga
- Pull and Lat Warm-up Sets
- Push and Chest Warm-up Sets
- Remo ergómetro
- Repetición y media
- Rest-pause
- Retenciones
- SkiErg
- Skipping
- Sogas de batalla
- Sprint en cuesta
- Sprinting
- Stair climber
- Stationary bike
- Step in and out coordination
- Step up and down coordination
- Swing de kettlebell
- Tabata
- Tensión continua
- Top set-back off
- Treadmill Jogging
- Treadmill running
- Treadmill walk
- Velocidad explosiva
- Walking
- Warm-up walk (activation)