由 home-healthhaven 
Sometimes, you want to mix things up or target a muscle differently. When that happens, it’s time to dig into your bag of tricks and try something new. Is your go-to list of exercises a bit short? No worries—we’ve put together a list of unique exercises that aren’t very mainstream but can still deliver great results. Ready to give them a go?
### Unique Exercises
**Dumbbell Cuban Press**
This move targets your rotator cuffs and shoulders, making it a great warm-up or finishing exercise. Start with a light pair of dumbbells and hold them at head height, elbows bent at a 90-degree angle, and upper arms parallel to the floor. Rotate the dumbbells forward, moving only at the shoulder joint, until your forearms are parallel to the ground. Pause, then return to the starting position and press the dumbbells overhead. Lower them back to head height to complete one rep.
**Unilateral Bench Press**
This exercise helps balance out a weaker side of your upper body. You can do it on a flat, incline, or decline bench. Use a lighter dumbbell than usual to account for the imbalance. While pressing, use your free hand to grab the bench near your waist for stability. Press slowly and smoothly. You can either focus on your weaker side or train both sides this way.
**Telle Fly**
Named after personal trainer Jerry Telle, this exercise focuses on the negative motion. Lie on a flat bench with the heaviest dumbbells you use for chest flyes. Start with the weights pressed above your chest, elbows slightly bent. Lower the dumbbells slowly in an arc until your upper arms are parallel to the ground. Bend your elbows to bring the weights over your chest, then press them back to the starting position.
**Incline Dumbbell Bench Row**
This variation of the dumbbell row minimizes cheating. Lie chest-down on an incline bench set at 45 degrees. Grab a pair of dumbbells, letting them hang straight down. Slowly pull your elbows back, bringing the dumbbells to your lower ribs. Pause at the top, then lower them slowly.
**Barbell One-Arm Row**
Similar to dumbbell single-arm rows, but using a barbell increases the challenge on your forearms and shoulders due to the need to balance the weight. Position yourself with one knee and hand on a flat bench, and the other leg on the ground. Grab the barbell in the middle and row the weight toward your waist.
**Incline Dumbbell Triceps Extensions**
Set an incline bench to 30 degrees. Lie back with a pair of dumbbells held overhead, palms facing each other. Keep your elbows about 6 to 8 inches apart and pointing straight up. Lower the dumbbells on either side of your head until fully stretched. Pause, then extend them back up. This variation offers a greater range of motion compared to the barbell version.