Exercise Library

Barbell Bench Press

The king of chest exercises. Lying on a flat bench, push the barbell upward while contracting the chest.

Close-Grip Barbell Bench Press

Narrow grip that recruits more of the inner chest and triceps.

Wide-Grip Barbell Bench Press

Wide grip to target the outer chest with a shorter range of motion.

Dumbbell Bench Press

Greater range of motion than barbell. Allows better stretch and maximum contraction.

Incline Barbell Bench Press

Bench inclined at 30-45 degrees to target the upper chest and anterior deltoids.

Incline variation with close grip, emphasizing triceps and upper chest work.

Wide grip on incline bench for broader clavicular head engagement.

Excellent for developing the upper chest with optimal range of motion.

Decline Barbell Bench Press

Decline bench to target the lower portion of the chest.

Close grip on decline bench, combining lower chest and triceps work.

Decline Wide-Grip Barbell Press

Wide grip on decline bench to isolate the outer and lower chest.

Decline Dumbbell Bench Press

Dumbbells on decline bench for a deep stretch of the lower chest.

Dumbbell Chest Fly

Opening movement to isolate the chest. Ideal for stretching and contraction.

Cable Chest Fly

Constant tension through cables for continuous chest isolation work.

Flyes on incline bench to isolate the upper portion of the chest.

Cable Crossover

Face-to-face cables for an intense contraction at the center of the chest.

Push-Ups

Basic bodyweight exercise. Works the chest, triceps and anterior deltoids.

Push-ups with weighted vest or plate on the back for progressive overload.

Hands placed close together under the chest, emphasizing triceps recruitment.

Weighted version of close-grip push-ups to intensify triceps and chest work.

Wide Push-Ups

Wide hand placement to target more of the outer chest.

Wide push-ups with additional load for more intensity.

Decline Push-Ups

Feet elevated to target the upper chest and anterior deltoids.

Advanced version with weight to maximize upper chest work.

Incline Push-Ups

Hands elevated on a bench or support. Ideal for beginners.

Incline push-ups with weight to progress beyond bodyweight.

Pec Deck Machine

Guided machine to isolate the chest with a controlled closing movement.

Smith Machine Bench Press

Guided bench press for a safe movement, ideal without a spotter.

Smith Machine Incline Press

Guided version of incline press to safely target the upper chest.

Chest Press Machine

Guided chest press. Perfect for beginners or end-of-workout finishing.

Pull-Ups (Overhand Grip)

Fundamental exercise for back width. Overhand grip, hands shoulder-width apart.

Pull-ups with weight belt to progress beyond bodyweight.

Wide-Grip Pull-Ups

Very wide grip to target the outer lats and build width.

Weighted version of wide-grip pull-ups for a massive, wide back.

Chin-Ups (Underhand Grip)

Underhand grip. Strongly recruits the biceps in addition to the back.

Chin-ups with additional weight for double back and biceps work.

Hands close together underhand to target biceps and lower lats.

Weighted version to intensify close-grip underhand work.

Wide underhand grip, demanding combination for back and biceps.

Advanced weighted wide underhand variation for a sculpted back.

Neutral grip (palms facing each other) for optimal joint comfort and good lat recruitment.

Neutral grip pull-ups with weight for continuous progression in a comfortable grip.

Assisted Pull-Up Machine

Machine with counterweight to learn pull-ups progressively.

Barbell Row (Standard Grip)

Bent-over rowing to work back thickness and traps.

Wide-Grip Barbell Row

Wide grip to target mid-traps and upper back.

Seated Cable Row

Seated low pulley row for back thickness with constant tension.

Guided version of the seated row, ideal for beginners.

Overhand Barbell Row

Bent-over row with palms down. Targets the lats and rhomboids.

Bent-over row palms up, recruiting more biceps and lower back.

Dumbbell Row

Unilateral rowing one arm at a time to correct muscular imbalances.

Machine-guided rowing for safe and controlled back work.

Inverted Row

Hanging under a low bar, pulling body upward. Great for beginners.

T-Bar Row

Rowing with T-bar for intense back thickness work.

T-Bar Row Machine

Guided version of the T-bar for comfortable and safe rowing.

Lat Pulldown (Overhand)

High pulley pull, palms forward. Alternative to pull-ups for width.

High pulley pull palms facing you to target lats and biceps.

Close grip at the high pulley for targeted lower lat and biceps work.

Lat Pulldown Machine

Machine version of the lat pulldown for a guided and controlled movement.

Conventional Barbell Deadlift

The most complete movement in weight training. Recruits back, legs and core.

Conventional Dumbbell Deadlift

Dumbbell version of the deadlift, more accessible with a natural position.

Stiff-Leg Barbell Deadlift

Nearly straight legs to target the hamstrings and lower back.

Dumbbell version for better control and deep hamstring stretch.

Sumo Barbell Deadlift

Wide stance to recruit more adductors and glutes.

Dumbbell Pullover

Stretching movement that works both the lats and the chest.

Barbell Pullover

Barbell version of the pullover for heavier lat work.

High pulley pullover for constant tension on the lats.

Cable Face Pull

Face-level pull at the high pulley. Essential for shoulder health and posture.

Hyperextension

Back extension on a 45-degree bench. Strengthens the lower back and glutes.

Weighted Hyperextension

Hyperextension with plate or dumbbell to intensify lower back strengthening.

Barbell Good Morning

Torso flexion with barbell on shoulders. Excellent for lower back and hamstrings.

Barbell Overhead Press

Main shoulder movement. Vertical push standing or seated.

Dumbbell Overhead Press

Dumbbell version for greater range of motion and stabilization work.

Shoulder Press Machine

Machine-guided press for safe shoulder work.

Smith Machine Shoulder Press

Smith machine version for a guided trajectory and safe work.

Arnold Press

Rotating dumbbells during the press to recruit all three deltoid heads.

Dumbbell Lateral Raise

Side deltoid isolation for wider, rounder shoulders.

Cable Lateral Raise

Cable version for constant tension on the medial deltoid.

Guided machine to isolate the side delts without cheating.

Bent-Over Dumbbell Lateral Raise

Torso bent forward to target the posterior deltoid head.

Dumbbell Front Raise

Raising arms in front to target the anterior deltoid head.

Barbell Front Raise

Barbell version of front raises for a controlled bilateral movement.

Cable Front Raise

Constant tension at the pulley for continuous anterior deltoid work.

Dumbbell Reverse Fly

Bent-over flyes to isolate rear deltoids and traps.

Cable Reverse Fly

Cable version of the reverse fly for continuous rear delt tension.

Reverse Pec Deck

Reverse pec deck machine to easily isolate the rear deltoids.

Barbell Shrug

Shoulder shrugs with barbell to develop the upper trapezius.

Dumbbell Shrug

Shoulder shrugs with dumbbells for better range of motion.

Machine Shrug

Machine version of shrugs for guided movement with heavy loads.

Barbell Upright Row

Barbell chin pull. Works the side delts and traps.

Dumbbell version of the upright row for more joint freedom.

Basic biceps exercise. Arm curl with straight barbell, shoulder-width grip.

Close-Grip Barbell Curl

Close grip to target the long head of the biceps and the peak.

EZ Bar Curl (Standard)

EZ bar for better wrist joint comfort.

Close grip on EZ bar to target the long head with less joint stress.

Dumbbell Curl

Classic dumbbell curl. Allows wrist rotation (supination) to maximize contraction.

On an incline bench for maximum biceps stretch at the bottom.

Hammer Curl

Neutral (hammer) grip to target the brachialis and brachioradialis.

Concentration Curl

Elbow braced on thigh to isolate the biceps and maximize contraction.

Preacher Curl (EZ Bar)

Arms on the preacher pad to eliminate cheating and isolate biceps.

Preacher Curl (Dumbbell)

Unilateral version on the preacher to correct imbalances between arms.

Guided preacher curl machine for complete isolation work.

Curl at the low pulley for constant tension throughout the movement.

Arms-apart curl at the high pulley. Unique position for peak contraction.

Rope Hammer Curl

Hammer grip with cable rope for brachialis work with constant tension.

Reverse Barbell Curl

Overhand grip to target the brachialis and forearms.

Lying Barbell Triceps Extension

Arm extension behind the head while lying down. Works all three triceps heads.

EZ bar version for increased wrist comfort during extensions.

Dumbbell Triceps Extension

Unilateral or bilateral lying extension for complete triceps stretch.

Overhead Cable Rope Extension

Overhead extension at the pulley with rope to target the long head.

Dumbbell held with both hands behind the head for maximum triceps stretch.

Guided machine for safe triceps isolation.

Bodyweight Dips

Compound movement on parallel bars. Works triceps, chest and deltoids.

Weighted Dips

Dips with weight belt for progressive overload.

Assisted Dip Machine

Machine with counterweight to progress toward bodyweight dips.

Bench Dips

Hands on a bench, feet on the floor or elevated. Accessible and effective for triceps.

Weighted Bench Dips

Bench dips with plate on thighs for more intensity.

Rope Pushdown

High pulley extension with rope. Allows spreading the hands at the bottom.

Straight Bar Pushdown

Classic pushdown with straight bar for overall triceps work.

V-Bar Pushdown

V-bar for wrist comfort and good triceps recruitment.

Dumbbell Kickback

Rear arm extension bent over. Isolates the triceps at end range.

Cable Kickback

Cable version of the kickback for constant tension on the triceps.

Close-Grip Barbell Bench Press

Bench press with close hand placement. Compound movement focused on triceps.

Dumbbell version of the close-grip press for more range and stabilization.

Barbell Back Squat

The king of leg exercises. Full depth squat with barbell on the traps.

Feet closer together to target more of the quadriceps.

Dumbbell Squat

Squat with dumbbells at your sides. Practical alternative to barbell squat.

Goblet Squat

Dumbbell held against the chest. Ideal for learning squat technique.

Smith Machine Squat

Guided squat for safe movement and targeted quad work.

Very wide stance to recruit adductors and glutes.

Dumbbell version of sumo squat, accessible and effective for inner thighs.

Bulgarian Split Squat

Lunge with rear foot elevated. Excellent unilateral exercise for balance and strength.

Weighted version of the Bulgarian split squat for maximum intensity.

Pistol Squat

Single-leg squat. Requires advanced strength, balance and mobility.

Knee flexion leaning backward to isolate the quadriceps.

Hack Squat Machine

45-degree incline machine for a guided squat targeting quads.

Barbell Lunges

Forward or reverse lunges with barbell on shoulders for intense unilateral work.

Dumbbell Lunges

Lunges with dumbbells at your sides. Accessible and effective.

Bodyweight Lunges

Unweighted lunges to learn the movement and work on balance.

Lunges with weighted vest for progressive bodyweight overload.

Lunges stepping forward step by step. Excellent functional and cardio work.

Dumbbell Step-Up

Stepping onto a bench with dumbbells. Functional unilateral work.

Barbell Step-Up

Step-up with barbell on shoulders for heavier loading.

Leg Press Machine

45-degree leg push. Allows heavy loading safely.

Feet placed high on the platform to target glutes and hamstrings.

Leg Extension Machine

Pure quad isolation. Seated leg extension.

Leg Curl Machine

Leg flexion to isolate the hamstrings.

Seated Leg Curl

Seated version of the leg curl, comfortable and effective for hamstrings.

Lying Leg Curl

Lying face down for complete hamstring stretch.

Eccentric floor flexion. One of the best exercises for strengthening hamstrings.

Adductor Machine

Thigh-closing machine to strengthen the inner legs.

Abductor Machine

Thigh-opening machine for glutes and outer hips.

Standing Barbell Calf Raise

Standing ankle extension with barbell to develop calves.

Standing Dumbbell Calf Raise

Calf raises with dumbbells. Simple and effective for calves.

Standing Calf Raise Machine

Standing calf machine for heavy loading and guided movement.

Seated Calf Raise Machine

Targets the soleus (deep calf muscle) in a seated position.

Seated Dumbbell Calf Raise

Dumbbells on knees seated to work the soleus.

Barbell Hip Thrust

The best exercise for glutes. Hip extension with barbell on the hips.

Machine version of the hip thrust for a guided and comfortable movement.

Hip thrust on the Smith machine for a stable and safe trajectory.

Glute Bridge

Lying on the floor, pushing hips upward. Perfect for beginners.

Glute bridge with plate or dumbbell on hips for more intensity.

Cable Glute Kickback

Rear hip extension at the low pulley to isolate each glute.

Guided machine for a controlled and effective glute kickback.

Bodyweight Crunch

Torso flexion lifting the shoulders. Basic exercise for abs.

Weighted Crunch

Crunch with plate or dumbbell against the chest for more resistance.

Plate held with arms extended for a longer lever and more intense work.

Crunch Machine

Crunch machine for guided work with progressive resistance.

Decline Crunch

Crunch on a decline bench for increased range of motion and difficulty.

Weighted Decline Crunch

Weighted version of the decline crunch for advanced ab work.

Lying Leg Raise

Lying leg raise on the floor to target the lower abdominals.

Weighted Leg Raise

Leg raise with ankle weights for more intensity.

Hanging Leg Raise

Hanging from the bar, raise your legs. Maximum range for abs.

Leg raise on captain's chair with back support.

Plank

Static plank position. Strengthens the core, improves stability and posture.

Side Plank

Side plank to target the obliques and transverse.

Bodyweight Russian Twist

Seated torso rotation, feet off the ground. Works obliques and coordination.

Weighted Russian Twist

Russian twist with plate or dumbbell for intensified obliques work.

Dumbbell Russian Twist

Dumbbell version for comfortable loading and good range of motion.

Medicine Ball Russian Twist

With medicine ball for explosive and dynamic obliques work.

Bodyweight Sit-Up

Full torso flexion from floor to seated position.

Weighted Sit-Up

Sit-up with plate against the chest to increase resistance.

Plate held with arms extended during sit-up for a more demanding lever.

Mountain Climbers

In plank position, alternate knees to chest. Cardio and abs combined.

Ab Wheel Rollout

Abdominal wheel for intense eccentric core work.

Cable Woodchop

Diagonal rotation movement at the pulley. Works obliques in rotation.

Cable Pallof Press

Arm extension facing a pulley to resist rotation. Core anti-rotation.

Dead Bug

Lying on your back, coordinating opposite arms and legs. Excellent for stability.

On all fours, extending opposite arm and leg. Strengthens core and lower back.

Hollow position held on the floor. Works the entire core isometrically.

Barbell Wrist Curl

Wrist flexion with barbell to develop the forearm flexors.

Dumbbell Wrist Curl

Unilateral version for targeted work on each forearm.

Reverse Barbell Wrist Curl

Wrist extension to target the wrist extensors and outer forearm.

Farmer's Walk

Walking with heavy dumbbells. Strengthens grip, forearms and traps.

Kettlebell Swing

Explosive kettlebell swing. Excellent for glutes and cardio.

Kettlebell Goblet Squat

Squat with kettlebell held against the chest. Ideal for learning the squat.

Kettlebell clean and jerk. Complete movement working the entire upper body.

Kettlebell snatch in one explosive movement from floor to overhead.

Kettlebell Turkish Get-Up

Going from lying to standing with kettlebell arm extended. Total stability.

Kettlebell Row

Unilateral rowing with kettlebell for back work with a different grip.

Box Jump

Explosive jump onto a box. Develops leg power.

Jump Squat

Squat followed by an explosive vertical jump. Plyometric leg work.

Alternating lunges with a jump. Cardio and leg power.

Push-up, squat and jump combination. The ultimate full body cardio exercise.

Suspension rowing for the back. Adjust inclination to vary intensity.

Suspension push-ups for unstable chest work.

Face-level pull in suspension for rear shoulders.

Y-pull in suspension for deltoids and traps.

Curl in suspension using bodyweight as resistance.

Triceps extension facing the TRX using bodyweight.

Single-leg squat assisted by the TRX for balance.

Leg flexion with feet in the straps for hamstrings.

Lunge with rear foot in the TRX for unstable unilateral work.

In plank, feet in straps, raising hips toward the ceiling.

Mountain climbers with feet suspended for unstable core work.

Plank with feet in the straps. The instability strengthens the core.

Curl with resistance band. Portable and effective for biceps.

Triceps extension with band anchored overhead.

Rowing with resistance band to work the back anywhere.

Lateral raises with band for shoulders on the go.

Horizontal push with band behind the back for chest.

Squat with resistance band to add tension to the legs.

Hip thrust with band around the hips. Portable and effective for glutes.

Horizontal band pull-apart for rear shoulders and posture.

Torso flexion with band for lower back and hamstrings.

Anti-rotation with resistance band to stabilize the core.

Explosive ball slam to the ground. Releases tension and works the entire body.

Squat then throw ball against a wall. CrossFit classic.

Explosive chest pass to work chest power.

Medicine Ball Overhead Throw

Overhead throw for shoulder and core power.

Medicine Ball Rotational Throw

Rotational throw to develop oblique rotational power.

Pull-up followed by a dip above the bar. Complete advanced movement.

Body held in L position, legs extended horizontally. Extreme core strength.

Body horizontal facing up while hanging from the bar. Exceptional back strength.

Body horizontal facing down while hanging from the bar. Requires great flexibility.

Body horizontal supported on hands. One of the most difficult movements.

Handstand Push-Up

Push-up while balanced on hands. Ultimate bodyweight shoulder press.

Rigid body held by shoulders on a bench. Bruce Lee's signature exercise.

Unilateral push on landmine bar. Unique angle between horizontal and vertical.

Rowing on landmine bar for back thickness with a different angle.

Squat with landmine bar held against the chest. Natural and comfortable position.

Rotation with landmine bar for powerful obliques work.

Deadlift with landmine bar. Interesting alternative to the classic deadlift.