Exercise Library
Browse our collection of exercises with detailed instructions and video demonstrations.
Showing 153 of 228 exercises
Barbell Bench Press
The classic barbell press for building raw chest strength and mass.
Dumbbell Bench Press
A bench press variation with dumbbells for a greater range of motion.
Incline Barbell Bench Press
A bench press on an incline that shifts emphasis to the upper chest.
Incline Dumbbell Bench Press
Dumbbell pressing on an incline bench for upper chest development.
Decline Bench Press
A pressing variation on a decline bench that targets the lower chest.
Dumbbell Flyes
An isolation move that stretches and squeezes the chest through a wide arc.
Incline Dumbbell Flyes
A fly variation on an incline bench that emphasizes the upper chest.
Cable Crossover
A standing cable move that keeps constant tension on the chest through the full range.
Standing Cable Fly
A mid-height cable fly for even chest tension from a standing position.
Pec Deck Machine
A guided machine fly that isolates the chest with minimal technique demands.
Close-Grip Dumbbell Press
A dumbbell press with the weights touching, adding triceps emphasis.
Dumbbell Pullover
A classic movement that stretches the chest and lats through an overhead arc.
Smith Machine Bench Press
A guided-bar bench press that removes the need to balance the weight.
Svend Press
A plate-squeeze press that keeps constant tension on the inner chest.
Neutral-Grip Dumbbell Press
A palms-facing bench press that is easier on the shoulder joints.
Conventional Deadlift
The full-body pull that builds more raw strength than almost any other lift.
Lat Pulldown
A machine pulldown that builds back width for lifters who cannot yet do pull-ups.
Close-Grip Lat Pulldown
A pulldown variation with a narrow handle that extends the range of motion.
Straight-Arm Lat Pulldown
An isolation pulldown that hits the lats without involving the biceps.
Bent-Over Barbell Row
A heavy horizontal pull that builds thickness across the entire back.
One-Arm Dumbbell Row
A unilateral row supported on a bench that isolates each side of the back.
Seated Cable Row
A seated horizontal pull that builds mid-back thickness.
T-Bar Row
A chest-supported or bent-over row using a landmine-style bar for heavy back work.
Landmine Row
A bent-over row using a landmine-anchored barbell for a natural pulling path.
Machine Row
A chest-supported machine row that removes lower back strain from the equation.
Face Pull
A cable pull to face level that strengthens the upper back and rear shoulders.
Rack Pull
A partial deadlift from knee height that overloads the top-end back muscles.
Reverse-Grip Lat Pulldown
An underhand-grip pulldown that brings more biceps into a lat-focused pull.
Overhead Press
A standing barbell press that builds total shoulder strength and stability.
Seated Dumbbell Shoulder Press
A seated press that isolates the shoulders with less lower-body involvement.
Arnold Press
A rotating dumbbell press that works all three heads of the shoulder.
Dumbbell Lateral Raise
The go-to isolation move for building wider, rounder shoulders.
Cable Lateral Raise
A cable version of the lateral raise that keeps tension on through the bottom of the rep.
Front Raise
An isolation raise that targets the front head of the shoulder.
Bent-Over Reverse Fly
A bent-over raise that targets the rear delts, often a lagging area.
Smith Machine Shoulder Press
A guided-bar overhead press that removes the balance component.
Machine Shoulder Press
A fixed-path pressing machine that is easy on the joints and simple to learn.
Machine Reverse Fly
A chest-supported machine fly that isolates the rear delts.
Seated Barbell Shoulder Press
A seated barbell press that removes leg drive for a stricter shoulder movement.
Single-Arm Cable Lateral Raise
A crossbody cable raise that isolates one shoulder at a time.
Standing Dumbbell Front Raise
A standing raise that isolates the front deltoid.
Band Pull-Apart
A simple band exercise that strengthens the rear shoulders and improves posture.
Plate Front Raise
A front raise using a weight plate for a slightly different grip and feel.
Behind-the-Neck Press
An overhead press variation lowered behind the neck for lifters with the mobility for it.
Cable Internal Rotation
A low-load rotator cuff exercise that supports shoulder health.
Standing Barbell Curl
The classic mass-building curl for overall bicep size.
EZ-Bar Curl
A curl using an angled bar that is easier on the wrists than a straight bar.
Standing Dumbbell Curl
A staple dumbbell curl that lets each arm move independently.
Incline Dumbbell Curl
A curl performed on an incline bench that stretches the biceps at the bottom.
Hammer Curl
A neutral-grip curl that builds the brachialis and forearms alongside the biceps.
Cross-Body Hammer Curl
A hammer curl variation that curls the dumbbell across the body.
Concentration Curl
A seated single-arm curl that removes momentum for a strict peak contraction.
Cable Curl
A curl performed on a low pulley that keeps constant tension on the biceps.
EZ-Bar Preacher Curl
A preacher bench curl that isolates the biceps by locking the upper arms in place.
Barbell Preacher Curl
A straight-bar version of the preacher curl for strict bicep isolation.
Spider Curl
A curl done face-down on an incline bench that isolates the biceps peak.
Zottman Curl
A curl that flips grip at the top, training biceps and forearms in one movement.
Machine Bicep Curl
A guided curl machine that isolates the biceps with a fixed path.
Barbell Drag Curl
A curl variation that drags the bar up your torso to reduce shoulder involvement.
Reverse-Grip Barbell Curl
An overhand-grip curl that shifts emphasis toward the forearms.
Alternating Seated Dumbbell Curl
A seated curl done one arm at a time to prevent momentum from creeping in.
Close-Grip Bench Press
A narrow-grip bench press that shifts most of the load onto the triceps.
EZ-Bar Skullcrusher
A lying extension that stretches and overloads the triceps hard.
Overhead Dumbbell Tricep Extension
An overhead extension that stretches the long head of the triceps.
Rope Tricep Pushdown
A cable pushdown with a rope attachment that allows the hands to split apart at the bottom.
Straight-Bar Tricep Pushdown
A cable pushdown with a straight bar for a classic triceps pump.
Dumbbell Tricep Kickback
A bent-over isolation move that squeezes the triceps at full extension.
One-Arm Overhead Dumbbell Extension
A single-arm overhead extension that isolates each triceps individually.
French Press
A seated or standing overhead barbell extension for the triceps.
Dumbbell Floor Press
A floor-based press that limits range of motion to protect the shoulders while overloading triceps.
Cable Overhead Tricep Extension
An overhead cable extension that keeps constant tension on the long head.
Lying Barbell Tricep Extension
A straight-bar lying extension, also known as the skull crusher.
Machine Tricep Extension
A guided extension machine that isolates the triceps with a fixed path.
Seated Barbell Wrist Curl
A seated curl that isolates the wrist flexors for forearm size.
Barbell Reverse Wrist Curl
A wrist extension movement that balances out the forearm flexors.
Dumbbell Wrist Curl
A single-arm wrist curl using a dumbbell for independent forearm work.
Dumbbell Farmer's Carry
A loaded carry that builds crushing grip strength and core stability.
Wrist Roller
A rolling device that builds forearm endurance through continuous wrist rotation.
Plate Pinch Carry
A pinch-grip carry using smooth plates for serious grip strength.
Behind-the-Back Barbell Wrist Curl
A standing wrist curl performed with the bar behind the glutes.
Cable Wrist Curl
A wrist curl using a low pulley for smooth, constant resistance.
Kettlebell Farmer's Carry
A loaded carry using kettlebells, which challenge grip differently than dumbbells.
Thick-Grip Farmers Carry
A farmers carry using thick grip attachments to maximize forearm demand.
One-Arm Dumbbell Wrist Curl
A single-arm wrist curl over a bench for a deeper stretch and stronger squeeze.
Weighted Crunch
A crunch with added resistance held against the chest for extra ab overload.
Cable Crunch
A kneeling crunch against cable resistance that allows for progressive overload.
Standing Cable Crunch
A standing version of the cable crunch for lifters who prefer not to kneel.
Exercise Ball Crunch
A crunch performed on a stability ball for a deeper stretch at the bottom.
Barbell Rollout
A rolling movement using a loaded barbell that demands serious core control.
Pallof Press
An anti-rotation press that trains the core to resist twisting forces.
Dumbbell Side Bend
A standing lateral bend that isolates the obliques on each side.
Wood Chop
A rotational chopping motion, often done with a cable or medicine ball, that trains the obliques through rotation.
Landmine Rotation
A rotational core exercise using a landmine-anchored barbell.
Seated Barbell Twist
A seated rotational movement using a barbell across the shoulders.
Half-Kneeling Cable Chop
A kneeling chopping motion against cable resistance that limits hip involvement.
Tall Kneeling Cable Lift
A kneeling lifting motion against a low cable that trains rotation upward.
Split-Stance Cable Chop
A standing chop performed in a staggered stance for added stability demand.
Low Cable Wood Chop
A chopping motion pulling from low to high across the body.
Tall Kneeling Landmine Lift
A kneeling rotational lift using a landmine-anchored barbell.
Barbell Back Squat
The king of lower body exercises for building total leg strength and mass.
Front Squat
A front-loaded squat variation that emphasizes the quads and upright posture.
Dumbbell Goblet Squat
A beginner-friendly squat that teaches proper squat mechanics.
Leg Press
A machine-based squat pattern that allows safe heavy loading of the legs.
Leg Extension
A machine isolation move that targets the quads directly.
Dumbbell Lunge
A single-leg movement that builds strength, balance, and coordination.
Bulgarian Split Squat
A rear-foot-elevated split squat that heavily challenges balance and single-leg strength.
Machine Hack Squat
A guided squat machine that heavily targets the quads with back support.
Dumbbell Step-Up
A functional single-leg movement stepping up onto a box or bench.
Dumbbell Split Squat
A stationary lunge variation that builds single-leg strength without the balance demands of walking lunges.
Barbell Reverse Lunge
A lunge stepping backward with a barbell, which is easier on the knees than a forward lunge.
Smith Machine Squat
A guided-bar squat that removes the balance demands of a free barbell squat.
Barbell Lunge
A loaded lunge with a barbell on the back for added resistance.
Romanian Deadlift
A hip-hinge movement that targets the hamstrings and glutes through a deep stretch.
Dumbbell Stiff-Leg Deadlift
A hamstring-focused hinge performed with dumbbells and mostly straight legs.
Lying Leg Curl
A machine isolation move performed face-down that targets the hamstrings.
Seated Leg Curl
A seated version of the leg curl that some lifters find more comfortable on the lower back.
Single-Leg Curl
A unilateral leg curl that fixes strength imbalances between legs.
Good Morning
A hip-hinge with the bar on your back that builds posterior chain strength.
Trap Bar Deadlift
A deadlift variation using a hexagonal bar that is easier on the lower back.
Single-Leg Romanian Deadlift
A balance-challenging hinge that trains the hamstrings unilaterally.
Exercise Ball Leg Curl
A hamstring curl performed lying on your back with your heels on a stability ball.
Cable Pull-Through
A hip-hinge pattern using a low cable that teaches the hip hinge with less lower-back stress.
Kettlebell Single-Leg Deadlift
A single-leg hinge using a kettlebell that builds balance alongside hamstring strength.
Landmine Romanian Deadlift
A Romanian deadlift variation using a landmine-anchored barbell for a smooth hinge path.
Barbell Hip Thrust
The most effective barbell movement for building glute size and strength.
Barbell Glute Bridge
A loaded floor bridge that adds resistance once the bodyweight version gets easy.
Cable Glute Kickback
A cable isolation move that lets you kick a leg back against resistance.
Standing Glute Kickback Machine
A machine-guided kickback that isolates the glutes with a fixed path.
Banded Glute Bridge
A glute bridge with a resistance band above the knees to add outward tension.
Curtsy Lunge
A cross-behind lunge variation that targets the glutes from a different angle.
Smith Machine Hip Thrust
A hip thrust using a guided bar for a stable, repeatable bar path.
Standing Machine Calf Raise
A standing machine raise that is the staple calf-building movement.
Seated Calf Raise
A seated raise that targets the soleus with the knee in a bent position.
Leg Press Calf Raise
A calf raise performed on the leg press machine for heavy loading.
Dumbbell Standing Calf Raise
A standing raise using dumbbells for a simple, equipment-light calf builder.
Smith Machine Calf Raise
A standing calf raise using a guided bar for stable heavy loading.
Standing Barbell Calf Raise
A free-weight calf raise with a barbell across the back.
Seated Dumbbell Calf Raise
A seated raise using a dumbbell on the knee for simple soleus training.
Barbell Shrug
A simple shoulder shrug with a barbell for building trap thickness.
Dumbbell Shrug
A dumbbell version of the shrug that allows a slightly greater range of motion.
Barbell Upright Row
A vertical pulling movement that builds the traps and side delts together.
Cable Shrug
A shrug performed on a low cable for constant tension throughout the rep.
Trap Bar Farmer's Walk
A heavy loaded carry using a trap bar that builds traps and overall strength.
Snatch-Grip High Pull
An explosive pulling movement borrowed from Olympic lifting that builds the traps and power.
Behind-the-Back Barbell Shrug
A shrug variation with the bar held behind the body for a slightly different angle.
Kettlebell Sumo Deadlift High Pull
A combination movement that pairs a sumo deadlift with an upright row pull.
Seated Dumbbell Shrug
A seated shrug variation that removes any lower-body momentum from the lift.
Overhead Barbell Shrug
A shrug performed with the bar held overhead, targeting the upper traps from a different angle.
Hip Adduction Machine
A seated machine that isolates the inner thigh muscles.
Cable Hip Adduction
A standing cable move that trains the inner thigh through hip adduction.
Sumo Squat
A wide-stance squat that places extra emphasis on the inner thighs.
Hip Abduction Machine
A seated machine that isolates the outer hip and glute medius.
Cable Hip Abduction
A standing cable move that trains the outer hip through hip abduction.