Shoulders · Intermediate
Lying Cross Lateral Cable Fly
An isolation exercise targeting the pectoral muscles, particularly the sternal head of the pectoralis major.
Back · Intermediate
Pull-Up Neutral Grip
A compound upper body exercise targeting the back, shoulders, and arms. It involves pulling your body up using a bar with palms facing each other, which reduces strain on the shoulders and wrists compared to other pull-up variations.
Legs · Advanced
Barbell Thruster
A full-body barbell exercise that combines a front squat with an overhead press. It develops the legs, glutes, shoulders, triceps, power, and whole-body coordination.
Biceps · Intermediate
Dumbbell Alternate Supinated Curl
An isolation exercise targeting the biceps brachii. This exercise involves curling a dumbbell with a supinated (palms up) grip, alternating arms, to enhance muscle symmetry and strength in the upper arm.
Triceps · Beginner
Cable Overhead Triceps Extension
An isolation exercise targeting the triceps brachii. It involves extending the arms overhead using a cable machine, which provides constant tension throughout the movement. This exercise primarily focuses on the long head of the triceps, promoting muscle growth and definition.
Back · Intermediate
Lever Low Row
A strength training exercise targeting the muscles of the back, specifically the latissimus dorsi, rhomboids, and trapezius. This exercise is performed using a lever machine designed to simulate the rowing motion, providing a controlled environment to focus on muscle contraction and form.
Shoulders · Intermediate
Dumbbell Upright Row
A standing bilateral pull with two dumbbells held in front of the body. It trains shoulder abduction and scapular elevation, with emphasis on the side deltoids and upper trapezius.
Triceps · Beginner
High Pulley Overhead Triceps Extension
An isolation exercise targeting the triceps brachii. It involves extending the arms overhead using a cable machine, which provides constant tension throughout the movement. This exercise is effective for building triceps strength and definition.
Back · Intermediate
Australian Pull-Up Underhand Grip
The Australian Pull-Up Underhand Grip, also known as an inverted row with a supine grip, is a bodyweight exercise targeting the upper back, biceps, and forearms.
Shoulders · Intermediate
Weighted Woodchopper
A dynamic exercise that targets the core, particularly the obliques, while also engaging the shoulders and hips. It mimics the motion of chopping wood, involving a rotational movement that enhances functional strength and stability.
Back · Beginner
One-Arm Band Kneeling Lat Pulldown
An isolation exercise targeting the latissimus dorsi muscles. It involves using a resistance band to simulate the motion of a lat pulldown while in a kneeling position, allowing for unilateral training and improved muscle engagement.
Chest · Intermediate
Incline Neutral Grip Dumbbell Press
Targets the upper portion of the pectoral muscles, anterior deltoids, and triceps.
Abs · Intermediate
Toes To Bar
A dynamic core exercise primarily targeting the abdominal muscles, hip flexors, and grip strength. It involves hanging from a pull-up bar and lifting your toes to touch the bar, requiring coordination, strength, and flexibility.
Biceps · Intermediate
Biceps Barbell Curl
A fundamental exercise targeting the biceps brachii muscles. It involves lifting a barbell in a controlled manner to effectively engage and develop the biceps, enhancing arm strength and size.
Legs · Intermediate
Barbell Straight Leg Deadlift
A barbell hip-hinge exercise that emphasizes the hamstrings, glutes, and spinal erectors. Its straighter-leg setup makes it a distinct posterior-chain variation from a conventional deadlift.
Abs · Beginner
V-Sit Crunch
A core exercise that targets the abdominal muscles, particularly the rectus abdominis and obliques. It involves balancing on your glutes while lifting your legs and torso to form a 'V' shape, engaging the core throughout the movement.
Triceps · Beginner
One-Arm Triceps Cable Pushdown
An isolation exercise targeting the triceps brachii muscle. It is performed using a cable machine with a single handle attachment, allowing for unilateral training to correct muscle imbalances and enhance arm symmetry.
Glutes · Advanced
Barbell Rack Pull (Bent Knees)
A partial deadlift from rack supports with more knee bend than the straighter-knee variation. The glutes and leg muscles extend the hips and knees, while the back, trunk and grip support the barbell. The raised starting position distinguishes this lift from a deadlift performed from the floor.
Legs · Beginner
Dumbbell Walking Lunges
A loaded lunge variation that moves forward from repetition to repetition. They train the quadriceps, glutes, and hamstrings while developing unilateral strength, balance, and coordination.
Triceps · Beginner
One-Arm Reverse Grip Triceps Cable Pushdown
The Triceps Single Arm Cable Pushdown Reverse Grip is an isolation exercise targeting the triceps brachii, particularly emphasizing the long head.
Chest · Intermediate
Band Bench Chest Press
A resistance exercise targeting the pectoral muscles, utilizing resistance bands to provide variable tension throughout the movement. It primarily engages the chest, triceps, and shoulders, offering a versatile alternative to traditional bench pressing.
Shoulders · Beginner
Band Pass Through Shoulders
A mobility drill designed to improve shoulder flexibility and range of motion. It involves using a resistance band to guide the arms through a full overhead arc, promoting joint health and preparing the shoulders for more intense activities.
Legs · Beginner
Band Lying Leg Curl
An isolation hamstring exercise performed lying face down with elastic resistance. It focuses on knee-flexion strength in the back of the thigh.
Legs · Intermediate
Dumbbell Cossack Squat
The Weighted Cossack Squat is a lower-body exercise that targets the quadriceps, hamstrings, glutes, and adductors.
