Triceps · Beginner
Triceps Cable Pushdown Reverse Grip
A bilateral triceps exercise using an underhand grip on an upper-cable bar. The elbows extend beside the torso while the wrists maintain the supinated grip.
Abs · Beginner
Abdominal Crunches
A core exercise that primarily targets the rectus abdominis muscle. This exercise helps in strengthening the core, improving posture, and enhancing overall abdominal endurance. It is performed by lying on your back and lifting your upper body towards your knees using your abdominal muscles.
Core · Beginner
Dumbbell Side Bridge (High Hip Raise)
A dynamic side-supported hip lift with a dumbbell held at the upper hip. In this demonstrated range, the pelvis rises beyond straight body alignment before returning toward the lowered position.
Triceps · Advanced
Korean Dip
A bodyweight dip with both hands supporting the body on a single straight bar behind the hips. The suspended-body movement combines elbow extension with shoulder control in a behind-body support position, loading the triceps, front shoulders and chest.
Abs · Beginner
Ab Wheel Rollout
A core strengthening exercise that primarily targets the rectus abdominis, obliques, and transverse abdominis.
Legs · Intermediate
Barbell Squat
A fundamental compound exercise that targets the quadriceps, hamstrings, glutes, and lower back.
Legs · Intermediate
Seated Hip Adduction
Targets the adductor muscles of the inner thighs. It is performed using a specialized machine that allows you to bring your legs together against resistance. This exercise is beneficial for strengthening and toning the inner thigh muscles, improving stability and balance.
Abs · Intermediate
Hanging Scissors Kicks
The Hanging Flutter Kick Hips exercise targets the core muscles, particularly the lower abdominals and hip flexors, while also engaging the shoulders and grip strength. It involves performing flutter kicks while hanging from a pull-up bar, requiring stability and control.
Legs · Beginner
Smith Chair Squat
A lower body exercise performed using a Smith machine. It targets the quadriceps, hamstrings, glutes, and calves. The exercise involves squatting down as if sitting on an imaginary chair, providing stability and control through the guided bar path of the Smith machine.
Back · Intermediate
Seated Cable Wide Grip Row
The Wide Grip Seated Row is a strength training exercise targeting the upper back muscles, including the latissimus dorsi, rhomboids, and trapezius.
Back · Intermediate
One-Arm Cable Low Row
The Single Arm Cable Row is an isolation exercise targeting the latissimus dorsi, rhomboids, and trapezius muscles.
Legs · Beginner
Weighted Seated Calf Raise
An isolation exercise targeting the calf muscles, specifically the soleus and gastrocnemius. It involves sitting on a machine with a padded lever over the knees and raising the heels by extending the ankles against resistance.
Forearms · Beginner
One-Arm Wrist Curl Dumbbell
The Dumbbell One Arm Wrist Curl is an isolation exercise targeting the forearm muscles, specifically the wrist flexors. It helps in developing grip strength and forearm size. This exercise is performed with a single dumbbell, allowing for focused contraction and control of the wrist flexor muscles.
Shoulders · Beginner
Dumbbell Seated Lateral Raise
A seated shoulder-isolation exercise that targets the lateral deltoids. The seated position limits lower-body momentum and keeps the focus on the middle shoulder.
Glutes · Intermediate
Dumbbell Reverse Lunge off Step
A compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. By performing the lunge off a step, you increase the range of motion and challenge your balance and stability. This exercise also engages the core for stabilization.
Chest · Intermediate
Superman Push-Up
A long-lever bodyweight push-up with the hands extended well in front of the shoulders. This arm position increases the demand on the trunk and shoulder muscles while the chest and upper body lift the torso from the floor.
Abs · Beginner
Weighted Decline Crunch
An abdominal exercise on a decline bench with added external resistance. It emphasizes trunk flexion by the rectus abdominis, with the bench angle and extra load distinguishing it from an unweighted floor crunch.
Legs · Advanced
Deficit Deadlift
A variation of the conventional deadlift performed while standing on an elevated surface, typically 1-3 inches high.
Chest · Intermediate
Incline Barbell Bench Press (Bottom Pause)
A bilateral barbell press on an inclined bench with a deliberate pause at the lower endpoint near the upper chest. The movement emphasizes the upper chest, assisted by the anterior deltoids and triceps.
Abs · Beginner
Leg In and Out
The 'In And Out' exercise is a core-focused movement that targets the abdominal muscles, particularly the rectus abdominis and obliques. It involves a seated position where the legs are extended and then brought in towards the chest, engaging the core throughout the motion.
Triceps · Beginner
Cable Cross Triceps Extension
An isolation exercise targeting the triceps brachii. It involves extending the arms while holding cable handles, focusing on the contraction of the triceps. This exercise helps in building strength and definition in the upper arm.
Shoulders · Beginner
One-Arm Cable Lateral Raise
The Single Arm Cable Side Lateral Raise is an isolation exercise targeting the lateral deltoid muscles. It involves lifting a cable handle to the side of the body, focusing on shoulder abduction. This exercise helps in building shoulder width and improving shoulder stability.
Abs · Beginner
Sitting Twist
An effective core exercise targeting the oblique muscles. It involves rotating the torso while seated, engaging the abdominal muscles for stability and control. This exercise can be performed with or without added resistance, such as a medicine ball or dumbbell, to increase intensity.
