Chest · Intermediate
One-Arm High-to-Low Cable Fly
An isolation exercise targeting the pectoral muscles, specifically the lower chest. It involves pulling a cable from a high position to a low position across the body, engaging the chest, shoulders, and triceps. This exercise helps in developing muscle symmetry and improving unilateral strength.
Chest · Intermediate
Clap Push-Up
The Clap Push Up is an advanced plyometric exercise that enhances upper body strength, explosiveness, and coordination. It primarily targets the chest, triceps, and shoulders, while also engaging the core for stability.
Chest · Intermediate
Resistance Band Push-Up
A push-up variation with elastic resistance added across the upper body. The band increases pressing demand for the chest, shoulders, and triceps compared with bodyweight alone.
Legs · Beginner
Machine Hack Squat
A compound lower body exercise that targets the quadriceps, glutes, and hamstrings.
Legs · Intermediate
Barbell Reverse Lunges
The Barbell Reverse Lunge is a compound lower-body exercise that targets the quadriceps, hamstrings, glutes, and calves. It involves stepping backward into a lunge position while holding a barbell across the upper back, requiring balance and core stability.
Abs · Intermediate
Band Half Kneeling Chop
A diagonal band-resistance core exercise performed from a half-kneeling stance. It trains the obliques, shoulders, and hips to control rotational force.
Glutes · Beginner
Crab Pose
A reverse tabletop hold supported by the palms and feet, with bent knees and elevated hips. Hip extensors maintain the raised pelvis while the arms and shoulder girdle support bodyweight behind the torso.
Shoulders · Beginner
Barbell Front Raise
An isolation shoulder exercise that targets the anterior deltoids with a barbell. It emphasizes the front portion of the shoulder without using a pressing pattern.
Shoulders · Intermediate
One-Arm Cable Bent Over Lateral Raise
A unilateral rear-shoulder exercise with a low cable crossing in front of the body. A hip-hinged stance and free-hand support on the thigh accompany the outward arm arc, emphasizing the rear deltoid and upper-back control.
Biceps · Intermediate
Dumbbell Incline Alternate Supinated Curl
An isolation exercise targeting the biceps brachii. Performed on an incline bench, it emphasizes the long head of the biceps by maintaining a supinated (palm-up) grip throughout the movement. This exercise helps in developing peak bicep strength and size while also engaging the forearms.
Abs · Intermediate
High To Low Band Woodchopper
A dynamic exercise targeting the core, specifically the obliques, while also engaging the shoulders and hips. It mimics the motion of chopping wood, using a resistance band to provide tension throughout the movement. This exercise helps improve rotational strength and stability.
Shoulders · Intermediate
Dumbbell Seated Bent Over High Row
The Dumbbell Seated Bent Over Rear Delt Row is an isolation exercise targeting the rear deltoids, upper back, and trapezius muscles. This movement involves bending over while seated and pulling dumbbells towards your torso, focusing on squeezing the shoulder blades together.
Abs · Intermediate
Hanging Straight Leg Raise
A bodyweight hip-flexion exercise performed from a shoulder-width overhand hang on a straight bar. The straight legs rise to approximately horizontal, with the hip flexors producing the lift and the abdominal muscles controlling the pelvis.
Legs · Beginner
Hip Circles
A dynamic warm-up exercise that targets the hip joints, improving flexibility and mobility.
Shoulders · Intermediate
Cable Rear Delt Fly (Reverse Fly)
The Cable Rear Delt Fly, also known as the Reverse Fly, is an isolation exercise targeting the rear deltoid muscles of the shoulders.
Glutes · Intermediate
Dumbbell Rear Lunge
An alternating reverse-step lunge with two dumbbells hanging at the sides in a neutral grip. Each backward step and return to feet together loads the quadriceps and gluteal muscles, with the standing leg and trunk controlling balance before the opposite side begins.
Shoulders · Intermediate
One-Arm Rear Delt Fly
The Single Arm Rear Delt Fly is an isolation exercise targeting the rear deltoids, part of the shoulder muscle group. It also engages the upper back muscles, including the rhomboids and trapezius, to a lesser extent. This exercise helps improve shoulder stability and posture.
Glutes · Intermediate
Back Extension
Targets the lower back muscles, specifically the erector spinae. It also engages the glutes and hamstrings. This exercise is typically performed on a hyperextension bench or Roman chair, allowing for controlled extension and flexion of the spine.
Legs · Intermediate
Crossack Squat
The Cossack Squat is a lower body exercise that targets the muscles of the legs, particularly the quadriceps, hamstrings, glutes, and adductors.
Forearms · Intermediate
Barbell Reverse Grip Forearm Curl
Targets the forearm extensors, focusing on the muscles responsible for wrist extension. This exercise enhances grip strength and forearm development, crucial for overall arm strength and stability.
Back · Intermediate
One-Arm High Row Cable
The Cable Single Arm High Row is an isolation exercise targeting the upper back, specifically the latissimus dorsi, rhomboids, and trapezius muscles.
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.
Shoulders · Intermediate
Barbell Shoulder Grip Upright Row
A compound exercise targeting the shoulders and upper back, specifically the deltoids and trapezius muscles. This exercise involves lifting a barbell vertically along the front of your body to shoulder height, using a shoulder-width grip.
