Chest · Intermediate
Chest Dips
Dips on parallel bars target the chest, triceps, and shoulders. This compound exercise emphasizes the lower part of the pectoral muscles and helps in building upper body strength and mass. Proper form is crucial to maximize effectiveness and prevent injury.
Shoulders · Beginner
One-Arm Dumbbell Supported Bent Over Lateral Raise
An isolation exercise targeting the posterior deltoids.
Chest · Intermediate
Cross Body One-Arm Strength Press
A unilateral exercise targeting the shoulders, chest, and triceps. It involves pressing a dumbbell across the body, engaging core stability and enhancing shoulder mobility. This exercise is beneficial for improving muscular balance and coordination.
Abs · Beginner
Reverse Crunches
An abdominal exercise that targets the lower part of the rectus abdominis. This movement involves curling the pelvis towards the ribcage while lying on your back, engaging the core muscles effectively.
Shoulders · Intermediate
Alternate Bent Over Dumbbell Reverse Fly
An isolation exercise targeting the rear deltoids, upper back, and rhomboids. It involves bending at the hips while maintaining a neutral spine and lifting dumbbells laterally in an alternating fashion.
Back · Intermediate
Barbell Reverse Grip Bent Over Row
A compound exercise targeting the upper back, lats, and biceps. It involves pulling a barbell towards the torso while bent over with a supinated (palms facing up) grip. This variation emphasizes the biceps and lower lats more than the traditional bent-over row.
Chest · Advanced
Lean Planche
An advanced bodyweight exercise that targets the shoulders, chest, and core.
Chest · Intermediate
Incline Hammer Chest Press
A compound exercise targeting the upper portion of the pectoral muscles, as well as engaging the anterior deltoids and triceps. This exercise is performed on an incline bench using dumbbells, with a neutral grip to emphasize muscle activation and reduce stress on the shoulder joints.
Core · Advanced
Flag
An advanced sideways bodyweight hold on a vertical pole with the body and joined legs extended horizontally. The upper and lower arms provide opposing support while the trunk resists sideways bending and rotation.
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.
Abs · Intermediate
Suspension V-Ups
An advanced core exercise that combines the benefits of suspension training with the dynamic movement of a V-up.
Shoulders · Advanced
Handstand Push-Up
A freestanding inverted bodyweight press for the shoulders and triceps. The demonstrated variation combines repeated elbow extension with whole-body balance on the hands, without support from a wall.
Triceps · Beginner
Assisted Machine Dips
Assisted Machine Dips target the triceps, chest, and shoulders. This exercise is performed on a dip machine with adjustable weight assistance, allowing for controlled movement and gradual strength development. It is suitable for beginners who may not yet have the strength to perform unassisted dips.
Legs · Beginner
Dumbbell Standing Calf Raises
Dumbbell Standing Calf Raises target the calf muscles, specifically the gastrocnemius and soleus. This exercise is performed while standing and holding a dumbbell in each hand, providing resistance to enhance muscle growth and strength in the lower legs.
Shoulders · Intermediate
Banded Face Pull
An upper body exercise targeting the rear deltoids, trapezius, and rotator cuff muscles.
Triceps · Beginner
Triceps Pushdown V-Bar
An isolation exercise targeting the triceps brachii. It involves extending the elbows to push a V-shaped bar downward using a cable machine. This exercise primarily focuses on the lateral and long heads of the triceps, promoting muscle growth and strength in the upper arm.
Abs · Beginner
Side Crunch
An abdominal exercise targeting the oblique muscles. It involves a lateral flexion of the spine, engaging the side muscles of the abdomen to enhance core stability and definition.
Shoulders · Beginner
Landmine Lateral Raise
A shoulder-isolation variation using the free end of a landmine bar. Its arcing resistance path emphasizes the lateral deltoids while the anchored bar provides a distinct loading profile from dumbbells.
Hips · Intermediate
Cable Hip Adduction
An isolation lower-body exercise that uses cable resistance to train the inner-thigh adductors. It develops hip-adduction strength and single-leg balance control.
Glutes · Beginner
Glute Machine Kickback
An isolation exercise targeting the gluteus maximus. It involves extending the leg backward against resistance, focusing on strengthening and toning the glutes. This exercise is typically performed using a specialized machine designed to provide controlled resistance.
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.
Forearms · Intermediate
Dumbbell Farmer Carry
Dumbbell Farmer Carries are a functional strength exercise that targets the grip, forearms, shoulders, traps, and core. This exercise involves walking a set distance while holding a dumbbell in each hand, maintaining an upright posture. It improves overall stability and endurance.
Shoulders · Intermediate
Dumbbell Standing Alternate Press
A compound exercise targeting the shoulders, specifically the deltoid muscles. It also engages the triceps and upper chest, providing a balanced upper body workout. This exercise involves pressing dumbbells overhead in an alternating fashion while standing, promoting stability and coordination.
