Exercise Library

An advanced core exercise using an ab wheel or barbell that challenges anti-extension strength throughout the entire core.

A foundational compound movement that targets the quads, glutes, and hamstrings. The barbell back squat is excellent for building lower body strength and muscle mass.

A classic compound exercise that targets the chest, shoulders, and triceps. The barbell bench press is a staple for building upper body strength and mass.

A classic Olympic-style lift, this compound exercise develops power, strength, and coordination. It combines a clean from the floor to shoulders, then an overhead press.

The classic bicep exercise using a straight barbell for maximum loading potential.

A classic compound exercise targeting the quadriceps and core while minimizing lower back strain. The barbell is held across the front of the shoulders, requiring an upright posture.

A hip thrust variation performed on the floor with a barbell across the hips, targeting the glutes.

A highly effective glute-building exercise performed with a barbell. Hip thrusts increase glute strength and size, and improve hip extension power.

The barbell skullcrusher is a classic isolation exercise for building triceps size and strength. It is performed lying on a bench and emphasizes the long head of the triceps.

A compound shoulder exercise that targets the lateral deltoids and upper traps by pulling a barbell up along the body.

A high-intensity full-body conditioning exercise using heavy ropes to build endurance, power, and grip strength.

A classic compound lift, the bent-over barbell row targets the entire back and improves upper body pulling strength. It also challenges the core and posterior chain for stability.

A dynamic core exercise that targets the rectus abdominis and obliques through a pedaling motion.

A functional, full-body movement that improves coordination, core stability, and overall conditioning. The bear crawl is performed on all fours, moving forward and backward.

A plyometric exercise that develops lower body explosive power, speed, and athletic performance.

A full-body, bodyweight exercise that combines a squat, push-up, and jump. Burpees develop cardiovascular endurance, explosive power, and muscular coordination.

The cable crossover is a versatile isolation exercise that targets the inner and outer chest. It provides constant tension throughout the movement for maximum muscle activation.

An isolation exercise that targets the gluteus maximus using a cable machine. Cable kickbacks are great for glute activation and building shape.

A shoulder isolation exercise using a cable machine that provides constant tension through the full range of motion.

This anti-rotation core exercise strengthens the obliques and deep abdominal muscles. The Pallof press helps improve core stability and resists unwanted spinal movement.

A hip-hinge exercise using a cable machine that targets the glutes and hamstrings with constant tension.

Cable triceps pushdowns isolate the triceps using a cable machine. This exercise is ideal for arm hypertrophy and can be performed with various attachments.

Cable upright rows target the shoulders and traps with constant tension. This exercise is suitable for building upper back size and improving shoulder strength.

A rotational core exercise using a cable machine to improve core strength and stability. It targets the obliques, transverse abdominis, and shoulders.

An isolation exercise for the calf muscles using a calf raise machine or Smith machine for loaded standing calf raises.

A bodyweight pull-up variation using a supinated (underhand) grip, emphasizing the biceps and lower lats.

This barbell variation emphasizes the triceps while still targeting the chest and shoulders. It is ideal for increasing arm size and pressing power.

This isolation exercise is performed seated, curling a dumbbell with one hand for maximum biceps focus. It minimizes cheating and builds peak contraction in the biceps.

The king of compound movements—a full body exercise that builds raw strength by lifting a barbell from the floor.

A beginner-friendly core exercise that promotes coordination and spinal stability. The dead bug is excellent for teaching proper bracing and controlling limb movement.

A bench press variation targeting the lower chest fibers by pressing on a decline angle.

A bodyweight triceps-focused push-up variation with hands placed close together forming a diamond shape.

Dips are a bodyweight exercise targeting the chest, triceps, and shoulders. Performed on parallel bars, this movement emphasizes lower chest development and upper body pushing strength.

The Arnold Press is a dynamic shoulder exercise created by Arnold Schwarzenegger. It combines a rotation with the overhead press to target all three deltoid heads.

A unilateral leg exercise focusing on strength, balance, and hypertrophy. Elevating the rear foot increases the challenge on the working leg and helps correct muscle imbalances.

The dumbbell fly is an isolation exercise that stretches and contracts the chest through a wide arc. It emphasizes the pectoral muscles and helps develop chest width.

An isolation exercise targeting the anterior deltoids by raising dumbbells in front of the body.

This isolation exercise emphasizes the lateral deltoids, helping to build broader shoulders. It is excellent for developing shoulder definition and symmetry.

An advanced, full-body exercise that combines a push-up, row, squat, and overhead press. Man makers build strength, conditioning, and coordination.

A unique exercise that stretches and works both the chest and lats by performing a pulling arc motion while lying on a bench.

A rowing variation with flared elbows that targets the rear deltoids and upper back muscles.

A challenging full body exercise that combines a plank with alternating dumbbell rows. It works the back, core, arms, and requires strong anti-rotation control.

An isolation exercise targeting the upper trapezius by elevating the shoulders while holding dumbbells.

A unilateral exercise that develops leg strength, stability, and balance. Step up onto an elevated platform while holding dumbbells for added resistance.

A crucial exercise for shoulder health and posture that targets the rear deltoids and external rotators.

A functional full-body exercise that builds grip strength, core stability, and overall conditioning by walking while carrying heavy weights.

A beginner-friendly squat variation holding a dumbbell or kettlebell at chest height, promoting upright torso position.

A machine squat variation that emphasizes the quadriceps while providing back support and a fixed movement path.

A bicep curl variation with a neutral grip that targets the brachialis and brachioradialis along with the biceps.

A bodyweight exercise that targets the lower abdominals and hip flexors. Hanging knee raises also engage grip and shoulder stabilizers for a challenging core workout.

An advanced core exercise performed hanging from a pull-up bar, targeting the lower abs and hip flexors.

Performing curls on an incline bench increases the stretch on the biceps, leading to greater muscle activation. This is a great isolation exercise for building arm size.

Incline dumbbell press targets the upper chest and front shoulders. Using an incline bench, this movement helps develop the upper pectoral region and enhances pressing strength.

Inverted rows are a bodyweight pulling exercise for the back, biceps, and forearms. They develop mid-back strength and can be progressed with foot elevation or weighted vests.

A classic cardio exercise that improves coordination, foot speed, and cardiovascular endurance while burning calories efficiently.

This advanced shoulder exercise challenges stability by requiring you to press a kettlebell upside-down. It improves shoulder strength and grip while engaging stabilizer muscles.

A glute-focused deadlift variation using a kettlebell. The wide stance emphasizes the inner thighs and glutes, making it a great alternative to barbell deadlifts.

A dynamic, explosive movement that enhances hip power and conditions the posterior chain. The kettlebell swing is a staple for glute and hamstring development.

A complex, full-body movement emphasizing stability, mobility, and coordination. It involves standing up and lying down while holding a kettlebell overhead.

A versatile pressing exercise using a barbell anchored at one end, great for shoulder-friendly chest and shoulder development.

The lat pulldown is a machine-based exercise that isolates the lats for upper back development. It is ideal for building width and improving pull-up strength.

A frontal-plane lunge variation that develops inner thigh flexibility and lateral strength.

A machine-based exercise for safely building strength and muscle in the legs. Suitable for all experience levels, it targets the quadriceps, glutes, and hamstrings.

An isolation exercise for the hamstrings performed face-down on a leg curl machine.

An isolation exercise targeting the quadriceps. Leg extensions are useful for building quad strength and definition, especially when programmed after compound lifts.

A machine-based overhead pressing movement providing a guided path for safe, heavy shoulder training.

A dynamic full-body exercise that combines core work with cardio by alternating driving knees toward the chest in a plank position.

An isolation exercise targeting all three heads of the triceps by extending a dumbbell overhead.

A machine isolation exercise for the chest that provides constant tension throughout the range of motion.

An advanced single-leg squat that requires tremendous strength, flexibility, and balance to perform a full squat on one leg.

A fundamental isometric core exercise that builds endurance in the entire anterior core, shoulders, and back.

A bodyweight core exercise that challenges stability and anti-rotational strength. Alternately tap your shoulders while maintaining a strong plank position.

A strict bicep curl variation using a preacher bench to eliminate momentum and isolate the biceps.

Pull-ups are a fundamental bodyweight exercise that develop back width and upper body strength. They primarily target the lats, but also engage arms and shoulders.

The push-up is a foundational bodyweight movement that builds strength in the chest, triceps, and shoulders. It can be performed anywhere and is easy to scale for all fitness levels.

The rear delt fly isolates the rear deltoids and upper back. It is excellent for improving posture and shoulder balance as part of a complete shoulder routine.

This variation of the hammer curl uses a resistance band, providing accommodating resistance and engaging the brachioradialis and biceps. It's ideal for home or travel workouts.

A glute activation exercise using a resistance band around the legs. It targets the hip abductors, making it excellent for warm-ups or accessory work.

A full-body exercise combining a squat and overhead press using a resistance band. Thrusters develop lower and upper body strength while improving cardiovascular fitness.

A bent-over row variation using an underhand grip that shifts emphasis to the lower lats and biceps.

A lunge variation stepping backward that is easier on the knees and provides excellent glute and quad development.

A hip-hinge movement that primarily targets the hamstrings and glutes while maintaining a slight knee bend throughout.

A low-impact full-body cardio exercise that engages legs, back, and arms in a fluid rowing motion.

A rotational core exercise performed seated with feet elevated, targeting the obliques and overall core stability.

Face pulls are an effective exercise for targeting the upper back and rear deltoids. They improve shoulder health and posture by strengthening the posterior chain.

A cable-based rowing movement targeting the mid-back muscles with constant tension throughout the range of motion.

A machine-based chest press that provides a fixed path of motion, ideal for building chest mass with controlled form.

A lateral core stability exercise that specifically targets the obliques and improves anti-lateral flexion strength.

This unilateral exercise targets the back muscles, especially the lats and rhomboids, while also engaging the biceps. It helps correct muscle imbalances and improves posture.

An advanced bodyweight exercise for isolating and strengthening each glute separately. It also targets the hamstrings and core stabilizers.

A unilateral hip-hinge exercise that develops hamstring flexibility, glute strength, and single-leg balance.

The overhead press is a foundational shoulder exercise that builds mass and strength in the deltoids and triceps. It also engages the core for stability.

An isolation exercise for the lats using a cable machine, performed with arms straight throughout the movement.

A deadlift variation with a wide stance that emphasizes the inner thighs and allows a more upright torso position.

A wide-stance squat variation that emphasizes the inner thighs, glutes, and quads with a more upright torso.

A challenging anti-extension and anti-rotation core exercise done on a stability ball. It enhances total core activation and shoulder stability.

A heavy compound back exercise using a landmine setup or T-bar machine, excellent for building thickness in the mid-back.

A full-body power exercise combining a front squat with an overhead press in one fluid movement.

A bodyweight triceps exercise using a bench or chair for support, great for targeting the triceps with minimal equipment.

A dynamic unilateral leg exercise that builds strength, balance, and coordination while targeting quads, glutes, and hamstrings.

An isometric leg exercise that builds quad endurance and mental toughness by holding a seated position against a wall.

A pull-up variation with a wider-than-shoulder grip that emphasizes the outer lats for a wider back.

An isolation exercise for the forearm flexors, performed by curling a barbell or dumbbells using only wrist movement.