Biceps · Intermediate
Dumbbell Incline Hammer Curl
A biceps and forearm exercise performed on an incline bench with a neutral grip. The inclined support changes the arm position while the hammer grip emphasizes the brachialis and brachioradialis.
Shoulders · Advanced
Full Planche
An advanced bodyweight hold with the body horizontal, the legs straight and together, and support only through the palms. Straight-arm shoulder strength and whole-body tension maintain the unsupported horizontal position.
Triceps · Beginner
Ring Triceps Extension
A bodyweight triceps-isolation exercise performed with gymnastic rings.
Abs · Beginner
Bicycle Crunches
A core exercise targeting the rectus abdominis and obliques. This dynamic movement mimics a pedaling motion while engaging the abdominal muscles, promoting strength and endurance in the core region.
Rear shoulders · Intermediate
Lying Cable Face Pull
A rope-cable exercise for the rear shoulders and scapular muscles. Supine bench support limits trunk sway while the high cable provides resistance through the pull toward the face.
Glutes · Intermediate
Single Leg Romanian Deadlift
A unilateral exercise targeting the hamstrings, glutes, and lower back. It enhances balance, stability, and strength by engaging the posterior chain muscles while requiring core activation for stabilization.
Biceps · Intermediate
Double Dumbbell Preacher Curl
An isolation exercise targeting the biceps brachii. It is performed using a preacher bench and two dumbbells, allowing for controlled movement and effective muscle engagement. This exercise emphasizes the peak contraction of the biceps and helps in developing the lower part of the muscle.
Chest · Intermediate
Cable Middle Chest Fly
An isolation exercise targeting the pectoral muscles, specifically the sternal head of the pectoralis major. It is performed using a cable machine with handles set at shoulder height, allowing for a controlled and consistent tension throughout the movement.
Shoulders · Intermediate
Standing Dumbbell Shoulder Press
A compound exercise targeting the deltoid muscles, particularly the anterior and medial heads, while also engaging the triceps and upper chest. This exercise enhances shoulder strength, stability, and overall upper body muscle coordination.
Triceps · Beginner
Lying Barbell Triceps Extension (Skullcrusher)
The Lying Barbell Triceps Extension, commonly known as the Skullcrusher, is an isolation exercise targeting the triceps brachii.
Chest · Intermediate
Close Grip Dumbbell Press
The Close Grip Dumbbell Bench Press is a compound exercise targeting the triceps, chest, and shoulders.
Glutes · Beginner
Hip Thrust Smith Machine
Targets the gluteal muscles, particularly the gluteus maximus, and also engages the hamstrings and core. This exercise is performed using a Smith machine to provide stability and control, allowing for a focused contraction of the glutes.
Abs · Beginner
Machine Abdominal Crunches
Machine Abdominal Crunches target the rectus abdominis muscle, often referred to as the 'six-pack' muscle.
Legs · Beginner
Single Leg Press
A lower body exercise that targets the quadriceps, hamstrings, and glutes. It is performed using a leg press machine and focuses on one leg at a time, allowing for improved muscle balance and unilateral strength development.
Legs · Intermediate
Bulgarian Squat Smith
The Bulgarian Split Squat Smith is a lower body exercise that targets the quadriceps, glutes, and hamstrings.
Triceps · Beginner
One-Arm Katana Triceps Overhead Extension
The Katana Single Arm Triceps Overhead Extension is an isolation exercise targeting the triceps brachii. It involves extending the arm overhead while holding a dumbbell, focusing on the long head of the triceps. This exercise helps in building strength and definition in the upper arm.
Legs · Intermediate
Terminal Knee Extension
Terminal Knee Extension (TKE) is an exercise that targets the quadriceps, particularly the vastus medialis oblique (VMO), and is often used for knee rehabilitation and strengthening.
Triceps · Intermediate
Close Grip Incline Dumbbell Bench Press
The close grip incline dumbbell chest press is a compound exercise targeting the upper portion of the pectoral muscles, triceps, and anterior deltoids.
Chest · Intermediate
One-Arm Low Fly Dumbbell
The Dumbbell One Arm Low Fly is an isolation exercise targeting the pectoral muscles, particularly the lower chest. It involves a single-arm movement that helps improve muscle symmetry and control. This exercise also engages the shoulders and stabilizing muscles in the core.
Triceps · Intermediate
Weighted Bench Dips
A compound exercise targeting the triceps, shoulders, and chest. By adding weight, this exercise increases resistance, promoting muscle growth and strength. It is performed using a bench and additional weight, such as a plate or dumbbell, placed on the lap.
Abs · Beginner
Cable Kneeling Side Crunch
A kneeling cable core exercise that targets the obliques through lateral trunk flexion. The cable provides external resistance while the lower body remains supported.
Chest · Intermediate
Scapula Push-Up
A plank-based shoulder-blade control exercise with the elbows kept straight. It trains scapular protraction and retraction, emphasizing the serratus anterior and shoulder-girdle stability.
Legs · Beginner
Standing Leg Curl
An isolation exercise targeting the hamstrings. It is performed using a leg curl machine where the user stands upright, engaging the hamstrings through knee flexion. This exercise helps in strengthening the posterior chain and improving knee stability.
Legs · Intermediate
Dumbbell Squat
A free-weight lower-body squat performed with dumbbells. It emphasizes the quadriceps and glutes, with the trunk and hips contributing to stable loaded movement.
