Triceps · Beginner
Machine Triceps Extension
An isolation exercise targeting the triceps brachii muscle.
Back · Intermediate
Barbell Shoulder Shrug
An isolation exercise targeting the trapezius muscles. It involves lifting the shoulders towards the ears while holding a barbell, effectively engaging the upper back and neck muscles. This exercise is essential for building strength and mass in the upper trapezius region.
Shoulders · Beginner
Band Lateral Raise
A shoulder isolation exercise that uses elastic resistance to target the lateral deltoids. It develops the middle portion of the shoulder through an outward arm-raising pattern.
Shoulders · Intermediate
Seated Arnold Dumbbell Press
A compound shoulder exercise that targets the deltoids, particularly the anterior and lateral heads, while also engaging the triceps and upper chest.
Biceps · Intermediate
Hercules Curl
The High Cable Curl is an isolation exercise targeting the biceps brachii. It is performed using a cable machine with the pulley set at a high position. This exercise emphasizes the peak contraction of the biceps, promoting muscle growth and definition.
Triceps · Beginner
Dumbbell Seated Triceps Extension
An overhead isolation exercise for the triceps performed while seated with a dumbbell. It emphasizes the long head of the triceps in a supported upper-body position.
Legs · Intermediate
Smith Squat To Bench
A Smith-machine squat performed to a bench that provides a consistent depth reference. It trains the quadriceps and glutes while combining guided bar resistance with a defined squat depth.
Legs · Intermediate
Forward Band Monster Walk
A lower body exercise that targets the gluteus medius, hip abductors, and stabilizers. It involves walking forward with a resistance band placed around the legs, typically just above the knees, to create tension and activate the muscles effectively.
Legs · Beginner
Seated Single Leg Curl
An isolation exercise targeting the hamstring muscles. It involves flexing the knee joint to bring the heel towards the glutes while seated on a leg curl machine. This exercise helps in developing strength and muscle definition in the hamstrings, improving knee stability and overall leg performance.
Back · Beginner
Cable Close Grip Lat Pulldown
An upper body exercise that primarily targets the latissimus dorsi muscles, while also engaging the biceps, rhomboids, and trapezius. This exercise is performed using a cable machine with a close grip handle attachment, allowing for a focused contraction of the back muscles.
Forearms · Intermediate
EZ-Bar Reverse Spider Curl
The Reverse EZ-Bar Spider Curl is an isolation exercise targeting the brachialis and brachioradialis muscles in the arms.
Legs · Advanced
Kettelbell Clean
The Kettlebell Clean is a dynamic exercise that involves lifting a kettlebell from the ground to the rack position in one fluid motion. It is designed to improve strength, power, and coordination, primarily targeting the posterior chain, shoulders, and core muscles.
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.
Glutes · Intermediate
Cable Pull Through
A compound cable hip-hinge exercise that targets the glutes, hamstrings, and spinal erectors. Its between-the-legs cable setup provides posterior-chain resistance without a barbell.
Legs · Beginner
Seated Leg Extension Machine
Targets the quadriceps muscles located at the front of the thigh.
Abs · Beginner
Seated Machine Trunk Rotation
An isolation exercise targeting the oblique muscles of the core. It involves rotating the torso against resistance while seated, helping to improve core strength and stability.
Abs · Intermediate
Knee Raise Ab Coaster
An abdominal exercise performed on a specialized machine designed to target the lower abs.
Back · Intermediate
Dumbbell Neutral Grip Incline Bench Row
The Dumbbell Hammer Grip Incline Bench Row is an upper body exercise targeting the back muscles, specifically the latissimus dorsi, rhomboids, and trapezius.
Abs · Beginner
Weighted Hollow Body Hold
A core strengthening exercise that involves maintaining a hollow position while holding additional weight. This exercise targets the abdominal muscles, hip flexors, and improves overall core stability.
Legs · Intermediate
Glute-Ham Raise 1/2
A strength exercise targeting the posterior chain, specifically the glutes, hamstrings, and lower back. It involves lowering the body from a kneeling position to a horizontal position and returning halfway up, focusing on eccentric control and muscle activation.
Chest · Intermediate
Archer Push-Up
An advanced bodyweight pressing variation with asymmetrical loading between the arms. It develops chest, triceps, and shoulder strength while demanding trunk stability.
Forearms · Intermediate
Unilateral Farmer Walk
A strength and conditioning exercise that targets the core, grip strength, and lower body stability.
Back · Intermediate
Neck Curl
An isolation exercise targeting the neck flexor muscles, primarily the sternocleidomastoid.
Legs · Intermediate
Sumo Squat
A lower body exercise that targets the quadriceps, hamstrings, glutes, and inner thighs. It involves a wider stance than a traditional squat, which emphasizes the adductor muscles and provides a different angle of engagement for the lower body muscles.
