Shoulders · Beginner
Plate Front Raise Drive
Front Plate Raises With Rotation is a compound exercise that targets the shoulders, specifically the anterior deltoids, while also engaging the core for stability.
Back · Intermediate
Weighted Pull-Up
A bodyweight vertical pull with added external resistance. It trains the lats, upper back, elbow flexors, and grip, allowing pull-up strength to progress through additional load.
Chest · Intermediate
Reverse Wrist Push-Up
An advanced bodyweight exercise targeting the forearms, wrists, and finger flexors.
Chest · Intermediate
High Low Cable Chest Fly
An isolation exercise targeting the pectoral muscles. It involves using a cable machine to perform a fly motion, starting with the cables positioned high above the shoulders and pulling them downwards in an arc towards the midline of the body. This movement emphasizes the lower portion of the chest.
Shoulders · Intermediate
Band Shoulder Press
An upper body exercise that targets the deltoid muscles, particularly the anterior and lateral heads, as well as the triceps. It involves pressing resistance bands overhead, providing a dynamic and variable resistance that enhances shoulder stability and strength.
Back · Intermediate
Pull-Up
A compound upper-body exercise that primarily targets the latissimus dorsi muscles in the back, along with the biceps, forearms, shoulders, and core. It involves pulling your body up towards a bar until your chin is above it, using an overhand grip.
Back · Beginner
One-Arm Lat Pulldown
The One Arm Lat Pulldown is an isolation exercise targeting the latissimus dorsi muscles.
Legs · Advanced
Pistol Squat
A unilateral lower body exercise that targets the quadriceps, glutes, hamstrings, and calves. It requires balance, strength, and flexibility, making it an advanced movement primarily used to build leg strength and improve coordination.
Legs · Intermediate
Anderson Squat
The Anderson Squat, also known as the pin squat, is a variation of the traditional squat where the barbell starts from a dead stop on safety pins or supports within a power rack.
Legs · Intermediate
Standing Tibialis Raise
Targets the tibialis anterior muscle located at the front of the lower leg. This exercise helps improve ankle stability, enhances balance, and can aid in preventing shin splints. It is particularly beneficial for athletes and individuals looking to strengthen their lower legs.
Shoulders · Intermediate
Dumbbell Push Press
A compound overhead-press variation that uses leg drive to assist two dumbbells overhead. It develops shoulders, triceps, upper chest, power, and whole-body coordination.
Abs · Beginner
Knee Tuck Crunch
A core exercise that targets the rectus abdominis and engages the lower abs, obliques, and hip flexors. It involves bringing your knees towards your chest while simultaneously lifting your upper body off the ground, enhancing core stability and strength.
Biceps · Intermediate
Zottman Curl
A compound exercise targeting the biceps and forearms. It combines a standard bicep curl with a reverse curl, effectively working both the flexor and extensor muscles of the arm. This exercise is performed with dumbbells and is beneficial for developing arm strength and size.
Biceps · Intermediate
Band Biceps Curl
An isolation arm exercise that uses elastic resistance to target the biceps brachii. Band tension changes across the range, providing resistance throughout the curl.
Shoulders · Intermediate
Barbell Behind Neck Shoulder Press
A compound exercise targeting the deltoid muscles, particularly the anterior and medial heads, as well as engaging the triceps and upper back. This exercise requires a barbell and is performed while standing or seated, focusing on controlled movement and proper form to avoid injury.
Legs · Beginner
Sliding Leg Curl
A bodyweight exercise targeting the hamstrings, glutes, and core. It involves sliding your feet on a smooth surface while maintaining a bridge position, which increases the engagement of the posterior chain muscles.
