Exercises

Explore by Muscle Groups

Triceps

Abs

Back

Biceps

Calves

Chest

Forearms

Glutes

Hamstrings

Quads

Shoulders

Explore by Equipment

Free Weights

Barbell

Dumbbells

EZ Bar

Kettlebell

Weights Machines

Cable Crossover Machine

Cable Machine with Rope Attachment

Hi-Lo Cable Machine

Seated Cable Row Machine

Lat Pulldown Machine

Leverage Machine

Sled Machine

Smith Machine

Benches & Racks

Ab Bench

Captain's Chair

Pull-up Bar

Functional & Accessories

BOSU Balance Trainer Box

Box

Rings

Stability (Swiss) Ball

Handle Bands

Loop Bands

Mini Loop Bands

Top Exercises

Smith Back Shrug

Beginner / Smith Machine / Trapezius / hinge

An isolation movement performed on the Smith machine to target the upper trapezius muscles. The fixed path allows for heavy loading with maximum stability and safety.

Single Leg Squat with Support

Beginner / Bodyweight-only / Quads / squat

A modified pistol squat for building unilateral strength. Using support allows for a full range of motion while focusing on muscle recruitment.

Sissy Squat

Intermediate / Bodyweight-only / Quads / squat

A quad-dominant isolation exercise. It places high tension on the quadriceps by shifting the center of mass backward while maintaining a straight line from knees to head.

Single Leg Squat

Intermediate / Bodyweight-only / Quads / squat

Also known as a Pistol Squat. This elite bodyweight exercise requires exceptional strength, balance, and mobility in the hips and ankles.

Seated Row

Beginner / Seated Cable Row Machine / Back / pull

A fundamental back exercise for building mid-back thickness and improving posture by strengthening the rhomboids and trapezius.

Seated Reverse Grip Concentration Curl

Beginner / Dumbbells / Biceps / pull

A unique unilateral isolation exercise for the brachialis and forearms. Sitting removes momentum while the reverse grip targets the outer arm and forearm extensors.

Seated Alternate Crunch

Beginner / Bodyweight-only / Abs / core

A rotational core exercise targeting the abdominals and obliques. The seated position forces a strict contraction by isolating the upper body.

Seated Bench Extension

Beginner / Dumbbells / Triceps / isolation

An overhead triceps movement focusing on the long head. The seated position ensures better spinal alignment and direct isolation of the arm muscles.

Seated High Row

Beginner / Seated Cable Row Machine / Back / pull

A pulling movement focusing on the upper lats and posterior deltoids. The high-to-low angle helps build thickness in the upper back.

Scapula Dips

Beginner / Bodyweight-only / Shoulders / push

A shoulder health movement targeting the serratus anterior and lower traps. It improves scapular depression and stability for heavier pushing exercises.

Scapular Pull-Up

Intermediate / Pull-up Bar / Back / pull

A prehab pulling movement targeting the lower traps and lats. It improves the initial phase of the pull-up and enhances shoulder blade control.

Reverse Plank with Leg Lift

Intermediate / Bodyweight-only / Glutes / core

A powerful posterior chain exercise targeting the glutes, hamstrings, and lower back while the leg lift challenges the core stabilizers.