Strength exercises

Assisted Pull-Up is a machine-supported vertical pull-up that counterbalances part of bodyweight. It develops the back, biceps, and scapular control needed for unassisted pull-ups.

The Rocking Frog is a dynamic stretch exercise that targets the hips, groin, and lower back. It helps improve flexibility and mobility in these areas, making it beneficial for athletes and individuals looking to enhance their range of motion.

The One Arm Hammer Cable Curl is an isolation exercise targeting the biceps brachii, with emphasis on the brachialis and brachioradialis muscles. This exercise utilizes a cable machine to maintain constant tension throughout the movement, promoting muscle growth and strength in the upper arm.

Shoulder Tap is a plank-based core-stability exercise that alternates contact between a hand and the opposite shoulder. It trains anti-rotation control through the trunk alongside shoulder stability and weight transfer.

The Standing Cable Ab Crunch is an isolation exercise targeting the abdominal muscles, specifically the rectus abdominis. It involves using a cable machine to provide resistance, allowing for controlled and effective engagement of the core muscles.

The Dumbbell Standing Reverse Wrist Curl is an isolation exercise targeting the forearm extensor muscles. This exercise helps in improving grip strength and wrist stability, which are crucial for various upper body movements.

The Kettlebell Renegade Row is a compound exercise that targets the back, shoulders, arms, and core. It combines a plank position with a rowing motion, enhancing stability and strength. This exercise is effective for improving balance and coordination while building upper body and core strength.

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.

The Saw Plank is an advanced core exercise that targets the abdominal muscles, obliques, and shoulders. It involves a dynamic movement that enhances stability and strength by incorporating a forward and backward sawing motion while maintaining a plank position.

The Hammer Bench Press is a variation of the traditional bench press performed using a hammer strength machine. This exercise targets the pectoral muscles, triceps, and anterior deltoids. It provides a guided motion path, which can be beneficial for maintaining proper form and reducing the risk of injury.

The Barbell Incline Row on Bench is a compound exercise targeting the upper back, primarily the rhomboids, trapezius, and rear deltoids. It also engages the biceps and forearms as secondary muscles. This exercise is performed on an incline bench, which helps isolate the upper back muscles more effectively than a flat bench row.

The Standing Overhead Barbell Triceps Extension is an isolation exercise targeting the triceps brachii. It involves lifting a barbell overhead and extending the arms fully to engage the triceps, promoting muscle growth and strength in the upper arm.

The Dumbbell Lu Raise, inspired by Olympic weightlifter Lu Xiaojun, is a shoulder exercise that targets the lateral deltoids. It involves lifting dumbbells to the side with a controlled motion, emphasizing shoulder stability and muscle engagement.

The Swiss Ball Plank is a core stabilization exercise that enhances balance, strength, and endurance by engaging multiple muscle groups. It primarily targets the abdominal muscles, lower back, and shoulders while requiring coordination and control.

Cable Reverse Grip Pulldown is a vertical cable pull performed with an underhand grip. It trains the lats, biceps, and forearms while providing a distinct grip variation from an overhand pulldown.

The Dumbbell Lateral Raise is an isolation exercise targeting the lateral deltoid muscles of the shoulders. It is designed to increase shoulder width and improve overall shoulder aesthetics. This exercise involves lifting dumbbells out to the sides of your body until they reach shoulder height, focusing on controlled movement and proper form.

The Band Upright Row is an exercise targeting the shoulders and upper back, primarily engaging the deltoids, trapezius, and rhomboids. It is performed using a resistance band, which provides variable resistance throughout the movement, making it a versatile option for strength training.

The Trap Y Raise is an isolation exercise targeting the trapezius muscles, particularly the lower and middle fibers, as well as the rear deltoids. It is performed with light weights to focus on muscle activation and improve shoulder stability and posture.

The Clean Squat is 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.

The Band High Anchor Wide Row is an exercise targeting the upper back muscles, including the rhomboids, trapezius, and rear deltoids. It involves pulling a resistance band anchored at a high point towards your chest with elbows flared out, promoting scapular retraction and shoulder stability.

The Side Plank is an isometric core exercise that targets the oblique muscles, improving core stability and balance. It involves maintaining a straight body position supported by one arm and the side of one foot.

Cable Lateral Raise is an isolation shoulder exercise that targets the lateral deltoids with cable resistance. The cable maintains consistent loading through the side-raising pattern.

The Close Grip Biceps Curl is an isolation exercise targeting the biceps brachii, particularly emphasizing the short head of the biceps. This exercise involves using a barbell or an EZ curl bar with a narrow grip to maximize bicep engagement and minimize forearm involvement.

The Dumbbell Incline One Arm Lateral Raise is an isolation exercise targeting the lateral deltoid muscles. It is performed on an incline bench, allowing for a greater range of motion and increased muscle activation. This exercise helps in building shoulder width and improving overall shoulder aesthetics.