Forearms · Beginner
Barbell Wrist Curl
An isolation forearm exercise that targets the wrist flexors with a barbell. It develops wrist-flexion strength and complements reverse wrist curls for balanced forearm work.
Back · Intermediate
Close Grip Landmine Row
A compound exercise targeting the upper back, specifically the rhomboids, trapezius, and latissimus dorsi, while also engaging the biceps and forearms.
Legs · Advanced
Clean and Jerk
A two-part Olympic weightlifting exercise that involves lifting a barbell from the floor to an overhead position.
Legs · Intermediate
Box Squat
A strength training exercise that targets the quadriceps, hamstrings, glutes, and lower back.
Shoulders · Intermediate
Landmine Press
An angled barbell pressing exercise using one end of a bar anchored in a landmine. It develops the shoulders, upper chest, triceps, and pressing coordination along a diagonal path.
Shoulders · Intermediate
One-Arm Landmine Half Kneeling Shoulder Press
The Landmine Half Kneeling One Arm Shoulder Press is an exercise that targets the shoulder muscles, particularly the deltoids, while also engaging the core for stability.
Abs · Intermediate
Landmine Twist
A core exercise that targets the obliques, abdominals, and shoulders. It involves rotating the torso while holding a barbell anchored at one end, providing a unique rotational movement that enhances core stability and strength.
Triceps · Beginner
Incline Barbell Triceps Extension
A strength training exercise targeting the triceps brachii. It is performed on an incline bench, which emphasizes the long head of the triceps due to the angle of the arms. This exercise helps in building mass and strength in the upper arm.
Chest · Intermediate
Pin Bench Press
A variation of the traditional bench press where the barbell is pressed from a dead stop off safety pins set at a specific height. This exercise targets the chest, triceps, and shoulders, and is particularly useful for improving lockout strength and overcoming sticking points in the bench press.
Chest · Intermediate
Bench Press With Resistance Band
A variation of the traditional bench press exercise that incorporates resistance bands to increase tension throughout the movement. This exercise targets the pectoral muscles, triceps, and anterior deltoids, enhancing strength and stability in the upper body.
Triceps · Intermediate
California Press
A hybrid exercise combining elements of the close-grip bench press and the triceps extension. It targets the triceps, chest, and shoulders, providing a comprehensive upper body workout. This movement is particularly effective for developing triceps strength and size.
Triceps · Intermediate
Decline Barbell French Press
An isolation exercise targeting the triceps brachii. Performed on a decline bench, this exercise emphasizes the long head of the triceps by increasing the range of motion and providing a unique angle of resistance. It is effective for building tricep mass and strength.
Legs · Intermediate
Barbell Cossack Squat
A lateral squat variation performed with a barbell across the upper back. It trains the quadriceps, glutes, hamstrings, and adductors through a side-to-side lower-body pattern.
Forearms · Beginner
Barbell Reverse Wrist Curl
An isolation forearm exercise that targets the wrist extensors with an overhand grip. It complements wrist-flexion work by emphasizing the opposite side of the forearm.
Glutes · Intermediate
Romanian Deadlift
The Romanian Deadlift (RDL) is a compound exercise that primarily targets the hamstrings, glutes, and lower back.
Back · Intermediate
Pendlay Row
A barbell exercise that targets the upper back, lats, and traps. It emphasizes strict form and explosive power from a dead stop position, making it an effective movement for building strength and muscle mass in the back.
Back · Intermediate
Trap Bar Shrugs
An exercise targeting the trapezius muscles, performed using a trap bar. This movement emphasizes the upper trapezius and helps improve shoulder stability and posture. The trap bar allows for a neutral grip, which can reduce strain on the wrists and shoulders compared to a straight barbell.
Legs · Intermediate
Zercher Squat
A compound lower body exercise that primarily targets the quadriceps, hamstrings, glutes, and core. It involves holding a barbell in the crook of your elbows while performing a squat, which challenges stability and engages the upper body muscles for support.
Biceps · Beginner
Barbell Drag Curl
A standing barbell curl with an underhand grip and a short path close to the torso. The elbows travel backward as the bar rises toward the upper abdomen, loading the elbow flexors without the high endpoint of a conventional curl.
Back · Intermediate
Barbell Rear Delt Row
A bent-over barbell pull that emphasizes the rear deltoids, upper back, and trapezius. Its elbow path distinguishes it from a standard barbell row focused on the lats.
Abs · Beginner
Barbell Rollout - Kneeling
A core-strengthening exercise that targets the abdominals, obliques, and lower back. This movement involves rolling a barbell forward while maintaining a stable core, enhancing stability and strength in the midsection.
Forearms · Intermediate
EZ-Bar Reverse Grip Biceps Curl
The EZ Barbell Reverse Grip Biceps Curl is an isolation exercise targeting the biceps brachii, with an emphasis on the brachialis and forearm muscles. This exercise uses an EZ bar with a reverse (palms-down) grip to reduce strain on the wrists while effectively engaging the upper arms.
Triceps · Intermediate
Standing Overhead Barbell Triceps Extension
A triceps-isolation exercise performed with a straight bar held above and behind the head. The overhead arm position involves the long head of the triceps, while the torso maintains an upright stance.
Legs · Intermediate
Clean Squat
A compound exercise that combines elements of the clean and the squat. It targets multiple muscle groups, including the quadriceps, hamstrings, glutes, core, and shoulders. This exercise enhances strength, power, and coordination.
