Abs · Beginner
Saw Plank
An advanced core exercise that targets the abdominal muscles, obliques, and shoulders. It involves a dynamic movement that enhances stability and strength by incorporating a forward and backward sawing motion while maintaining a plank position.
Chest · Intermediate
Lying Chest Press
The Hammer Bench Press is a variation of the traditional bench press performed using a hammer strength machine.
Back · Beginner
Chest-Supported EZ-Bar Row
A bilateral row performed against an incline bench with a bent EZ-type bar. The outward elbow path combines rear-shoulder work with scapular retraction while the bench supports the trunk.
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.
Shoulders · Intermediate
Dumbbell Lu Raises
The Dumbbell Lu Raise, inspired by Olympic weightlifter Lu Xiaojun, is a shoulder exercise that targets the lateral deltoids. It involves lifting dumbbells to the side with a controlled motion, emphasizing shoulder stability and muscle engagement.
Abs · Beginner
Swiss Ball Plank
A core stabilization exercise that enhances balance, strength, and endurance by engaging multiple muscle groups. It primarily targets the abdominal muscles, lower back, and shoulders while requiring coordination and control.
Back · Intermediate
Cable Reverse Grip Pulldown
A vertical cable pull performed with an underhand grip. It trains the lats, biceps, and forearms while providing a distinct grip variation from an overhand pulldown.
Shoulders · Beginner
Dumbbell Lateral Raise
A standing shoulder exercise in which both arms lift out to the sides against dumbbell resistance. It emphasizes shoulder abduction, with the side deltoids producing the main arm movement.
Shoulders · Intermediate
Band Upright Row
An exercise targeting the shoulders and upper back, primarily engaging the deltoids, trapezius, and rhomboids. It is performed using a resistance band, which provides variable resistance throughout the movement, making it a versatile option for strength training.
Shoulders · Intermediate
Trap Y Raise
An isolation exercise targeting the trapezius muscles, particularly the lower and middle fibers, as well as the rear deltoids. It is performed with light weights to focus on muscle activation and improve shoulder stability and posture.
Legs · Intermediate
Clean Squat
A compound exercise that combines elements of the clean and the squat. It targets multiple muscle groups, including the quadriceps, hamstrings, glutes, core, and shoulders. This exercise enhances strength, power, and coordination.
Back · Intermediate
Band High Anchor Wide Row
An exercise targeting the upper back muscles, including the rhomboids, trapezius, and rear deltoids. It involves pulling a resistance band anchored at a high point towards your chest with elbows flared out, promoting scapular retraction and shoulder stability.
Abs · Beginner
Side Plank
An isometric core exercise that targets the oblique muscles, improving core stability and balance. It involves maintaining a straight body position supported by one arm and the side of one foot.
Shoulders · Beginner
Cable Lateral Raise
An isolation shoulder exercise that targets the lateral deltoids with cable resistance. The cable maintains consistent loading through the side-raising pattern.
Biceps · Intermediate
Close Grip Biceps Curl
An isolation exercise targeting the biceps brachii, particularly emphasizing the short head of the biceps. This exercise involves using a barbell or an EZ curl bar with a narrow grip to maximize bicep engagement and minimize forearm involvement.
Shoulders · Intermediate
One-Arm Dumbbell Incline Lateral Raise
A unilateral shoulder exercise performed side-lying against an inclined bench. The supported torso changes the arm angle relative to gravity while the working arm raises the dumbbell outward, with the side deltoid producing the main movement.
Triceps · Beginner
Cable Triceps Pushdown
An isolation exercise targeting the triceps brachii, primarily focusing on the lateral and long heads.
Shoulders · Beginner
Seated Bent Over Dumbbell Lateral Raise
Targets the posterior deltoids, trapezius, and rhomboids. This exercise enhances shoulder stability and improves upper back strength. It is performed while seated, which helps isolate the muscles by minimizing momentum.
Abs · Beginner
Seated Flutter Kick
An abdominal exercise that targets the lower abs, hip flexors, and obliques. It involves performing a fluttering motion with the legs while seated, engaging the core muscles to maintain stability and control.
Glutes · Beginner
Single Leg Weighted Glute Bridge
An advanced exercise targeting the gluteal muscles, hamstrings, and core. This movement enhances unilateral strength and stability by isolating one leg at a time, making it effective for correcting muscle imbalances and improving overall lower body strength.
Legs · Intermediate
Rear Lunge
A lower body exercise targeting the quadriceps, hamstrings, glutes, and calves.
Abs · Beginner
Weighted Russian Twist
A core exercise that targets the oblique muscles and improves rotational strength. It involves twisting the torso while holding a weight, such as a dumbbell or a medicine ball, to increase resistance and engage the core more effectively.
Legs · Intermediate
Smith Kneeling Hip Thrust
A kneeling hip-extension exercise performed under the guided resistance of a Smith machine bar. It emphasizes the glutes while the fixed bar path provides stable external loading.
Abs · Beginner
Upward Dog
The Upward Dog, also known as Upward-Facing Dog or Urdhva Mukha Svanasana, is a yoga pose that strengthens the spine, arms, and wrists while stretching the chest, shoulders, and abdomen. It is commonly used in yoga sequences to improve posture and increase flexibility.
