Back · Intermediate
One-Arm Landmine Bent Over Row
A unilateral back exercise using the loaded end of an anchored barbell. The bent-over position and thigh-supported free hand allow the working arm to pull while the trunk resists rotation.
Biceps · Intermediate
Dumbbell Hammer Curl
A standing elbow-flexion exercise with dumbbells and a neutral grip. In this variation both arms move together, training the brachialis, brachioradialis and biceps without the palm rotation of a supinated curl.
Shoulders · Beginner
Machine Shoulder Press
A compound exercise that targets the deltoid muscles, particularly the anterior and medial heads, as well as the triceps and upper pectoral muscles.
Chest · Intermediate
Seated Cable Fly
An isolation exercise targeting the pectoral muscles, specifically the sternal head of the pectoralis major. It involves using a cable machine to perform a fly motion while seated, which helps in maintaining stability and focusing on muscle contraction.
Legs · Beginner
Squat
A bilateral bodyweight exercise that combines knee and hip flexion and extension to train the thighs and glutes. This version uses a fixed stance on the floor, with the arms extended forward and no external load.
Chest · Intermediate
Push-Up
A bodyweight exercise that primarily targets the chest, triceps, and shoulders. It also engages the core and stabilizing muscles, making it a comprehensive upper body workout. Push-ups can be performed anywhere and are fundamental for building strength and endurance.
Back · Intermediate
Cable Thibaudeau Kayak Row
A cable back exercise that uses an alternating pulling pattern resembling a kayak stroke. It develops the lats, upper back, biceps, and coordinated trunk control.
Chest · Intermediate
Decline Barbell Bench Press
A compound exercise targeting the lower portion of the pectoral muscles, triceps, and anterior deltoids. It is performed on a decline bench, which positions the body at a downward angle, emphasizing the lower chest.
Legs · Advanced
Snatch Pull
An explosive barbell exercise that develops the pulling phase of the snatch without an overhead catch. It combines leg and hip extension with upper-back work to train force production and coordination for Olympic weightlifting.
Legs · Intermediate
Smith Split Squat
A split-stance lower-body exercise performed with the guided resistance of a Smith machine. It trains the quadriceps, glutes, and hamstrings while developing unilateral strength and balance.
Legs · Intermediate
Barbell Hack Squat (Deeper Range)
A free-weight squat with the bar held behind the legs. This variation uses a deeper squat than the shallower-range demonstration and emphasizes the quadriceps, with the glutes assisting the ascent. The trunk and grip support the load without a machine or back support.
Chest · Intermediate
Dumbbell Poliquin Press
A shoulder exercise that targets the deltoid muscles, particularly the anterior and lateral heads. It combines elements of a traditional shoulder press with a unique rotational movement to enhance shoulder stability and strength.
Triceps · Beginner
Triceps Push-Up
The Triceps Push Up is a bodyweight exercise that targets the triceps brachii muscles, along with engaging the chest, shoulders, and core. It is performed in a plank position, requiring stability and strength to effectively isolate and work the triceps.
Triceps · Intermediate
Dips
A compound upper body exercise that primarily targets the triceps, chest, and shoulders. They are performed using parallel bars or a dip station, where the body is lowered and raised using the arms.
Abs · Beginner
Band Twist (horizontal)
An exercise that targets the oblique muscles and improves core stability. It involves rotating the torso against the resistance of a band anchored at shoulder height, promoting functional strength and rotational power.
Shoulders · Intermediate
Barbell Narrow Grip Upright Row
A compound exercise targeting the shoulders and upper back, with secondary engagement of the biceps and forearms. It involves lifting a barbell vertically along the front of your body using a narrow grip, emphasizing the deltoids and trapezius muscles.
Abs · Intermediate
V-Up (Slight Knee Bend)
A floor-based bodyweight exercise combining a simultaneous trunk and leg rise with a reach toward the feet. The knees bend slightly near the peak before the body returns to a long lying position; abdominal muscles flex the trunk while hip flexors raise the legs.
Legs · Beginner
Walking Lunges
A dynamic lower body exercise targeting the quadriceps, hamstrings, glutes, and calves. This movement involves stepping forward into a lunge position and then alternating legs as you move forward. It enhances balance, coordination, and functional strength.
Back · Intermediate
Seated Dumbbell Shrugs
The Seated Dumbbell Shrug is an isolation exercise targeting the trapezius muscles. It involves lifting the shoulders towards the ears while holding dumbbells, performed in a seated position to minimize lower body involvement and focus on the upper back.
Back · Intermediate
L Pull-Up
An advanced bodyweight exercise that combines a pull-up with an isometric hold in an L-sit position. This exercise targets the upper back, biceps, core, and hip flexors, demanding significant strength and stability.
Glutes · Beginner
Glute Cable Kickback
An isolation exercise targeting the gluteus maximus. It involves extending the hip against resistance, typically using a cable machine, to enhance glute strength and definition.
Shoulders · Intermediate
Half Kneeling Shoulder Dumbbell Press
An exercise that targets the shoulder muscles, particularly the deltoids, while also engaging the core for stability. This movement is performed in a half-kneeling position, which helps to improve balance and unilateral strength.
Biceps · Intermediate
Arm Blaster Biceps Dumbbell Curl
An isolation exercise targeting the biceps brachii. Utilizing an arm blaster helps maintain proper form by preventing elbow movement, thus maximizing bicep engagement. This exercise is ideal for building bicep size and strength by focusing on strict form and muscle contraction.
Chest · Intermediate
Hammer Grip Dumbbell Bench Press
A chest exercise that targets the pectoral muscles, triceps, and anterior deltoids. It involves pressing dumbbells upward while maintaining a neutral grip, which can reduce strain on the shoulders and wrists compared to traditional bench press variations.
