Legs · Beginner
Smith Seated Calf Raise
A seated calf-strength exercise using a Smith machine for external resistance. The bent-knee position emphasizes the soleus while the calves produce ankle plantar-flexion strength.
Biceps · Intermediate
Barbell Preacher Curl
An isolation biceps exercise with the upper arms supported on a preacher bench. The fixed support limits torso involvement and focuses the work on elbow flexion.
Chest · Intermediate
Dumbbell Bench Press (Elbows Tucked)
A compound chest exercise performed with two dumbbells on a horizontal bench. The elbows travel closer to the torso, with the slight palm rotation shown in this version. The chest, triceps and front shoulders contribute to the press while each arm controls a separate weight.
Core · Intermediate
Seated Bench Knee Tuck
A bodyweight core exercise performed at the end of a flat bench with the hands gripping beside the hips. Both knees draw toward the torso as the trunk moves forward, followed by leg extension and a controlled recline, combining hip flexion with abdominal control.
Chest · Beginner
Lying Cable Fly
A chest exercise performed on a flat bench between two low pulleys. Both arms move through a wide arc with a nearly fixed elbow angle, emphasizing shoulder horizontal adduction rather than an elbow-driven press.
Triceps · Intermediate
Dumbbell Lying Triceps Extension
A bilateral elbow-extension exercise performed on a flat bench with two dumbbells and a neutral grip. The upper arms remain nearly vertical as the dumbbells move between forehead level and near-straight arms above the shoulders, targeting all three heads of the triceps.
Glutes · Intermediate
Dumbbell Single Leg Hip Thrust
A unilateral hip-extension exercise with external resistance. It emphasizes the glutes and hamstrings while challenging single-leg strength and pelvic stability.
Chest · Intermediate
Barbell Larsen Press (Tucked Elbows)
A bench-press variation performed without pushing through the feet. In this demonstration the bar travels toward the lower chest while the elbows stay closer to the torso. The upper body presses the bar as the trunk remains stable on the bench.
Forearms · Beginner
EZ-Bar Seated Wrist Curl
A seated wrist-flexion exercise with a palms-up grip on an EZ bar and the forearms supported on the thighs. The curved bar loads the forearm flexors while the supported setup limits movement at the elbows.
Legs · Beginner
Band Lying Leg Curl
An isolation hamstring exercise performed lying face down with elastic resistance. It focuses on knee-flexion strength in the back of the thigh.
Chest · Intermediate
Barbell Pullover
A shoulder-extension exercise performed with a barbell while lying lengthwise on a flat bench. Its overhead arc loads the chest and latissimus dorsi while the elbows maintain a small bend.
Chest · Intermediate
Incline Dumbbell Bench Press
A bilateral chest press on an inclined bench using two independent dumbbells. It emphasizes the upper chest while the anterior deltoids and triceps assist and the shoulders control each dumbbell separately.
Biceps · Intermediate
Barbell Prone Incline Curl
A biceps isolation exercise performed chest-down on an incline bench. Bench support minimizes body swing and keeps the focus on the biceps.
Chest · Beginner
Smith Bench Press
A bilateral chest press on a flat bench beneath the guided bar of a Smith machine. The pectoral muscles, triceps and anterior deltoids move the load along the machine's fixed path, while the bench supports the head, back and pelvis.
Shoulders · Intermediate
Seated Dumbbell Shoulder Press
A bilateral overhead press with two dumbbells performed on a bench with a backrest. It trains the anterior and side deltoids together with the triceps and the muscles that rotate the shoulder blades upward.
Chest · Intermediate
Decline Push-Up
A bodyweight press with the feet elevated on a flat bench and the palms on the floor. The demonstrated version uses the toes and forefeet on the bench, with knees unsupported, and trains the chest, front shoulders and triceps through a feet-elevated pressing angle.
Rear shoulders · Intermediate
Lying Cable Face Pull
A rope-cable exercise for the rear shoulders and scapular muscles. Supine bench support limits trunk sway while the high cable provides resistance through the pull toward the face.
Chest · Intermediate
Low Incline Dumbbell Fly
A chest exercise on an inclined bench with a low-to-high, inward arm path. Two dumbbells provide resistance as the upper chest and front shoulders move the arms from beside the hips toward the front of the chest.
Shoulders · Intermediate
Pike Push-Up Between Benches
An elevated pike push-up variation using two benches as supports. The setup changes the range and loading of the shoulder-focused pressing pattern.
Triceps · Intermediate
Close Grip Smith Bench Press
A flat-bench press using a narrow overhand grip on a guided Smith-machine bar. The triceps extend the elbows while the chest and front shoulders assist the press along the fixed bar path.
Triceps · Intermediate
Lying EZ-Bar Triceps Extension
A bilateral elbow-extension exercise performed on a flat bench. The EZ bar travels from near the forehead to above the upper torso while the bench supports the body and the upper arms remain largely steady.
Forearms · Beginner
EZ-Bar Seated Reverse Wrist Curl
A bilateral wrist-extension exercise with an overhand grip and both forearms supported on the thighs. The EZ-bar provides the resistance while the forearm extensors move the hands.
Legs · Beginner
Barbell Step-Up (Foot on Bench Start)
A lower-body strength exercise with a barbell across the upper back and the working foot already supported on a bench.
Chest · Intermediate
Low Cable Incline Bench Press
A bilateral chest press on an inclined bench using separate handles from low pulleys. It combines shoulder pressing and elbow extension, with the bench supporting the trunk and the cables resisting the upward, inward hand path.