Back · Beginner
Superman (Palms In)
A dynamic prone bodyweight exercise for the spinal extensors, glutes and supporting posterior-chain muscles. The palms face one another, the arms are relatively narrow and the legs remain slightly apart, forming a distinct setup from the palms-down demonstration.
Back · Intermediate
Prone Cobra Press-Up
Raises and lowers the upper torso from a face-down floor position while the pelvis and legs remain comparatively low. Unlike the related Cobra Push-Up, this demonstration does not include a raised push-up-support phase.
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.
Forearms · Intermediate
Cable Standing Wrist Roll
A forearm exercise with both hands on a cable-connected bar held in front of the body. Small wrist-driven movements raise and return the weight stack while the shoulders support the arms at roughly shoulder height.
Legs · Intermediate
Cable Terminal Knee Extension
An isolation exercise targeting the quadriceps. It involves extending the knee against resistance provided by a cable machine, focusing on strengthening and defining the front thigh muscles. This exercise is particularly beneficial for improving knee stability and enhancing overall leg strength.
Triceps · Beginner
One-Arm Overhead Triceps Extension
The Single Arm Overhead Triceps Extension is an isolation exercise targeting the triceps brachii muscle. It involves extending the arm overhead while holding a dumbbell, focusing on the long head of the triceps. This exercise helps in building muscle strength and definition in the upper arm.
Triceps · Intermediate
One-Arm Cable Pushdown
The cable single arm pushdown is an isolation exercise targeting the triceps.
Legs · Beginner
Single-Leg Extension
The Seated One Leg Extension is an isolation exercise that targets the quadriceps muscles located at the front of the thigh.
Forearms · Beginner
One-Arm Dumbbell Reverse Wrist Curl
A seated forearm exercise using a palm-down grip and thigh support. Its isolated wrist-extension movement targets the forearm extensors one hand at a time.
Triceps · Beginner
Band Triceps Pushdown
An isolation exercise targeting the triceps brachii muscles. It utilizes resistance bands to provide tension, making it a versatile and accessible exercise for enhancing triceps strength and definition.
Triceps · Intermediate
Cable Double-Arm Tricep Kickback
A bilateral elbow-extension exercise performed in a standing hip hinge. Low cables resist the backward movement of the hands while the upper arms and torso remain steady.
Triceps · Intermediate
Incline Dumbbell Triceps Extension
A triceps isolation exercise with the back supported on an incline bench. Two dumbbells move through elbow extension behind and above the head, with an overhead position that involves the long head of the triceps.
Legs · Intermediate
Reverse Nordic Curl
The Kneeling Sissy Squat is a bodyweight exercise that targets the quadriceps, with secondary emphasis on the core and hip flexors. This variation involves kneeling on the ground, which reduces strain on the knees and allows for a greater focus on the quads by isolating them more effectively.
Triceps · Beginner
Incline Barbell Triceps Extension
A strength training exercise targeting the triceps brachii. It is performed on an incline bench, which emphasizes the long head of the triceps due to the angle of the arms. This exercise helps in building mass and strength in the upper arm.
Triceps · Beginner
Overhead Band Triceps Extension
A bilateral elbow-extension exercise with an elastic band anchored low behind the body. The overhead arm position loads the triceps while the standing split stance supports a steady torso.
Back · Beginner
Lever Back Extension
A seated resistance-machine exercise for the spinal extensors. The demonstrated machine guides a short range of trunk extension with the pelvis supported, rather than the longer-range neutral-spine or rounded-back variations.
Triceps · Beginner
Triceps Cable Kickback
The Tricep Cable Kickback is an isolation exercise targeting the triceps brachii muscle. It involves extending the arm behind the body using a cable machine, which provides constant tension throughout the movement. This exercise helps in building muscle definition and strength in the triceps.
Forearms · Beginner
Barbell Reverse Wrist Curl
An isolation forearm exercise that targets the wrist extensors with an overhand grip. It complements wrist-flexion work by emphasizing the opposite side of the forearm.
Back · Beginner
Superman (Palms Down)
A dynamic prone bodyweight exercise for the spinal extensors, glutes and supporting posterior-chain muscles. This demonstration combines palms facing the floor, a wider arm position and legs held together, distinguishing it from the palms-in variation.
Triceps · Beginner
Katana Triceps Extension
An isolation exercise targeting the triceps brachii, particularly focusing on the long head. This exercise is performed using a cable machine with a rope attachment, allowing for a full range of motion and continuous tension on the triceps.
Triceps · Beginner
Underhand Triceps Extension
An isolation exercise that targets the triceps brachii, specifically emphasizing the medial head. This exercise is performed using a cable machine with an underhand grip, which can help reduce stress on the elbows and enhance muscle engagement.
Biceps · Beginner
Barbell Drag Curl
A standing barbell curl with an underhand grip and a short path close to the torso. The elbows travel backward as the bar rises toward the upper abdomen, loading the elbow flexors without the high endpoint of a conventional curl.
Forearms · Beginner
Dumbbell Standing Reverse Wrist Curls
The Dumbbell Standing Reverse Wrist Curl is an isolation exercise targeting the forearm extensor muscles. This exercise helps in improving grip strength and wrist stability, which are crucial for various upper body movements.
Triceps · Intermediate
Standing Overhead Barbell Triceps Extension
A triceps-isolation exercise performed with a straight bar held above and behind the head. The overhead arm position involves the long head of the triceps, while the torso maintains an upright stance.
