Legs · Intermediate
Smith Zercher Squat
A front-loaded squat with the Smith-machine bar supported in the crooks of the elbows. It trains the quadriceps and glutes while the trunk and upper back support the load in front of the body.
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.
Back · Intermediate
Trap Bar Shrugs
An exercise targeting the trapezius muscles, performed using a trap bar. This movement emphasizes the upper trapezius and helps improve shoulder stability and posture. The trap bar allows for a neutral grip, which can reduce strain on the wrists and shoulders compared to a straight barbell.
Abs · Beginner
Band Kneeling Twisting Crunch
A kneeling core exercise that combines trunk flexion and rotation against band resistance. It emphasizes the obliques and abdominal muscles.
Legs · Intermediate
Zercher Squat
A compound lower body exercise that primarily targets the quadriceps, hamstrings, glutes, and core. It involves holding a barbell in the crook of your elbows while performing a squat, which challenges stability and engages the upper body muscles for support.
Back · Intermediate
Lever High Row
A machine pulling exercise with a high handle path. It emphasizes the upper back, lats, rear deltoids, and scapular control through a guided resistance path.
Back · Intermediate
One-Arm Cable Row
The Single Arm Chest Supported Row Cable is an isolation exercise targeting the upper back muscles, particularly the latissimus dorsi, rhomboids, and trapezius.
Legs · Intermediate
Smith Front Squat
A front-loaded squat performed in a Smith machine. The guided bar path supports a quad- and glute-focused squat pattern while the front position encourages an upright torso.
Shoulders · Beginner
Cable Seated Rear Lateral Raise
A seated cable isolation exercise for the rear deltoids. Cable resistance maintains tension while the seated position limits momentum from the lower body.
Glutes · Beginner
Hip Hinge
A fundamental movement pattern essential for exercises like deadlifts and kettlebell swings. It involves bending at the hips while maintaining a neutral spine, allowing for efficient load transfer and minimizing stress on the lower back.
Shoulders · Beginner
Dumbbell Poliquin Lateral Raise
An advanced dumbbell shoulder-isolation variation that emphasizes the lateral deltoids. Its controlled side-raising pattern keeps the focus on the middle portion of the shoulder.
Back · Intermediate
Cable Seated Row Neutral Grip
A compound exercise that targets the muscles of the upper back, including the latissimus dorsi, rhomboids, and trapezius.
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.
Back · Intermediate
Barbell Rear Delt Row
A bent-over barbell pull that emphasizes the rear deltoids, upper back, and trapezius. Its elbow path distinguishes it from a standard barbell row focused on the lats.
Abs · Beginner
Barbell Rollout - Kneeling
A core-strengthening exercise that targets the abdominals, obliques, and lower back. This movement involves rolling a barbell forward while maintaining a stable core, enhancing stability and strength in the midsection.
Back · Beginner
Machine-Assisted Pull-Up (Partial Range)
A vertical pulling exercise on a counterweight machine. This demonstration ends at a lower upper position than the related greater-range variation, while the assisted platform supports part of the bodyweight. The back and elbow flexors drive the pull.
Legs · Beginner
Rocking Frog
A dynamic stretch exercise that targets the hips, groin, and lower back. It helps improve flexibility and mobility in these areas, making it beneficial for athletes and individuals looking to enhance their range of motion.
Biceps · Intermediate
One-Arm Hammer Cable Curl
The One Arm Hammer Cable Curl is an isolation exercise targeting the biceps brachii, with emphasis on the brachialis and brachioradialis muscles. This exercise utilizes a cable machine to maintain constant tension throughout the movement, promoting muscle growth and strength in the upper arm.
Chest · Advanced
Shoulder Tap
A plank-based core-stability exercise that alternates contact between a hand and the opposite shoulder. It trains anti-rotation control through the trunk alongside shoulder stability and weight transfer.
Abs · Beginner
Standing Cable Ab Crunch
An isolation exercise targeting the abdominal muscles, specifically the rectus abdominis. It involves using a cable machine to provide resistance, allowing for controlled and effective engagement of the core muscles.
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.
Back · Intermediate
Kettlebel Renegade Row
The Kettlebell Renegade Row is a compound exercise that targets the back, shoulders, arms, and core. It combines a plank position with a rowing motion, enhancing stability and strength. This exercise is effective for improving balance and coordination while building upper body and core strength.
Forearms · Intermediate
EZ-Bar Reverse Grip Biceps Curl
The EZ Barbell Reverse Grip Biceps Curl is an isolation exercise targeting the biceps brachii, with an emphasis on the brachialis and forearm muscles. This exercise uses an EZ bar with a reverse (palms-down) grip to reduce strain on the wrists while effectively engaging the upper arms.
