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 Upright Row

Beginner / Smith Machine / Shoulders / pull

A compound movement for the deltoids and upper traps. The Smith machine ensures a consistent vertical path close to the body for better shoulder isolation.

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.

Side Hip

Beginner / Captain's Chair / Glutes / isolation

A lateral movement focusing on the hip abductors and obliques. It improves hip mobility and strengthens the lateral stabilizers of the lower body.

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 Kickback

Beginner / Dumbbells / Triceps / isolation

A triceps isolation movement. The seated position stabilizes the torso, allowing for a strict extension and powerful contraction at the lockout.

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.

Reverse Wrist Curl

Beginner / Barbell / Forearms / pull

Targets the forearm extensors. It is essential for building grip balance and preventing repetitive strain injuries in the wrists and elbows.

Resistance Band Lateral Walk

Beginner / Mini Loop Bands / Abductors / carry

A dynamic movement for hip activation. It targets the glutes and improves lateral movement mechanics and knee alignment.

Lat Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A foundational vertical pulling movement for back development. It targets the latissimus dorsi, building both strength and width in the upper body.

Pulse-Up

Intermediate / Bodyweight-only / Abs / isolation

A high-tension core exercise for the lower abdominals. The vertical hip lift forces the rectus abdominis to work under constant load.

Potty Squat

Beginner / Bodyweight-only / Abs / squat

A deep squat designed to improve functional mobility and lower body flexibility. It emphasizes full range of motion in the hips, knees, and ankles.

One Arm Seated Neutral Wrist Curl

Beginner / Dumbbells / Forearms / pull

Targets the brachioradialis and forearm flexors using a neutral grip. This variation is often safer for those with previous wrist discomfort.