Glutes · Intermediate
Two-Dumbbell Hip Thrust
A bench-supported hip-extension exercise with a separate dumbbell supported near each hip. It primarily trains the glutes and differs from the single-dumbbell variation in how the load is positioned and held.
Biceps · Beginner
Dumbbell Curl with Supination
A standing biceps exercise that combines simultaneous elbow flexion with an outward rotation of the forearms. The dumbbells begin in a neutral grip and turn into a palms-up position during the lift, distinguishing this variation from a fixed-grip curl.
Back · Intermediate
Wide-Grip Pull-Up on Straight Bar
A bodyweight vertical pull-up with a wide overhand grip. It develops back, biceps, and grip strength and is a distinct variation from wide-grip pull-ups performed on angled handles.
Back · Beginner
Resistance Band Assisted Wide-Grip Pull-Up
A vertical pull-up variation on a straight bar in which a resistance band offsets part of bodyweight. Its wide overhand grip emphasizes back strength and helps build confidence with the wide-grip position before unassisted work.
Back · Beginner
Resistance Band Assisted Medium-Grip Pull-Up
An assisted vertical pull-up on a straight bar with an overhand grip around shoulder width. It trains the back and biceps while band assistance helps develop the strength and control needed for unassisted pull-ups.
Core · Intermediate
Seated Kettlebell Twist
A weighted core exercise with side-to-side trunk rotation and the feet supported on the floor. The kettlebell adds resistance for the oblique abdominal muscles, while the abdominal and back muscles help control the seated position.
Triceps · Beginner
Assisted Triceps Dip (kneeling)
A counterweighted dip variation performed from a kneeling setup. It emphasizes triceps strength while machine assistance reduces the effective bodyweight load.
Abs · Beginner
Alternating Dumbbell Side Bend
A standing dumbbell exercise that moves continuously between lateral bends on both sides. It emphasizes the obliques through lateral trunk flexion.
Abs · Beginner
Cable Side Bend (Near Pulley)
A standing cable lateral-flexion exercise performed close to the pulley. This shorter setup is a lower-demand variation for the obliques compared with the farther cable side bend.
Abs · Intermediate
Cable Side Bend
A standing cable exercise for the obliques that uses lateral trunk flexion. Performed farther from the pulley, this variation creates a greater resistance demand than the near-pulley version.
Glutes · Beginner
Lateral Band Walk
Consists of side steps in a shallow squat with a loop band around the thighs, just above the knees. The band provides resistance for the hip abductors.
Abs · Beginner
Sitting Side Bend on a Chair
A seated lateral trunk-flexion exercise using a chair for support. It emphasizes the obliques and side of the waist while limiting lower-body contribution.
Legs · Intermediate
Barbell Bulgarian Squat
A unilateral lower-body exercise with the rear foot elevated on a bench and a barbell across the upper back, building single-leg strength, balance, and quad and glute development.
Back · Intermediate
Double Dumbbell Bent Over Row
A compound exercise targeting the upper back, shoulders, and arms. It involves bending at the hips while maintaining a neutral spine to lift two dumbbells towards the torso. This exercise enhances muscle strength and endurance in the back and improves posture.
Chest · Intermediate
Incline Bench Cable Fly
The Incline Cable Fly is an isolation exercise targeting the upper portion of the pectoral muscles. It involves using a cable machine with an adjustable bench set to an incline position. This exercise helps in developing chest definition and strength, emphasizing the upper chest fibers.
Triceps · Beginner
Rope Triceps Pushdown
An isolation exercise targeting the triceps brachii muscles. It is performed using a cable machine with a rope attachment, emphasizing the lateral and long heads of the triceps. This exercise helps in building strength and muscle definition in the upper arms.
Legs · Advanced
Barbell Overhead Squat
An advanced full-body squat variation with the barbell held overhead. It combines lower-body strength with shoulder mobility, trunk stability, balance, and coordination.
Glutes · Beginner
Glute Bridge Single Leg
An advanced variation of the traditional glute bridge exercise that targets the gluteal muscles, hamstrings, and core. By performing the exercise on one leg, it increases the demand on balance and stability, enhancing unilateral strength and muscle activation.
Back · Intermediate
Smith Bent Over Row
A compound exercise targeting the muscles of the back, including the latissimus dorsi, rhomboids, and trapezius. This exercise is performed using a Smith machine, which provides stability and control, allowing for focused muscle engagement.
Shoulders · Advanced
Handstand Hold
An advanced bodyweight exercise that primarily targets the shoulders, arms, and core. It involves balancing the body upside down with hands placed on the ground and feet elevated, requiring strength, stability, and control.
Chest · Intermediate
Dumbbell Deep Push Up
An advanced variation of the traditional push-up that involves using dumbbells to increase the range of motion and engage the chest, shoulders, and triceps more intensely. This exercise enhances upper body strength, stability, and muscle definition.
Chest · Intermediate
Poliquin Flyes
Poliquin flys, also known as Poliquin dumbbell flys, are a variation of the traditional dumbbell fly exercise.
Shoulders · Intermediate
Wall Angel
Designed to improve shoulder mobility, posture, and scapular stability. It targets the muscles of the upper back, shoulders, and chest by promoting proper alignment and movement patterns.
Triceps · Intermediate
Reverse Hand Push-Up
The Reverse Hand Push Up is a variation of the traditional push-up that targets the chest, triceps, and shoulders with an emphasis on wrist flexibility and forearm strength.
