Exercises

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Top Exercises

Barbell Behind The Back Shrug

Intermediate / Barbell / Trapezius / hinge

Targets the upper trapezius while promoting scapular retraction. This variation helps correct forward-leaning shoulder posture.

Band Side Bend

Beginner / Handle Bands / Abs / isolation

Targets the obliques. The band provides lateral resistance, strengthening the side-waist and improving spinal stability.

Band Pull Through

Beginner / Handle Bands / Hamstrings / pull

A hip-hinge exercise for the posterior chain. It targets the glutes and hamstrings while teaching proper hinge mechanics and core engagement.

Band Deadlift

Beginner / Handle Bands / Hamstrings / hinge

A posterior chain movement. The band resistance is lightest at the bottom and heaviest at the top, emphasizing the glute lockout.

Band 45 Degrees Biceps Curl

Beginner / Handle Bands / Biceps / pull

A bicep isolation exercise using a resistance band. The 45-degree arm angle targets the short head of the biceps for better arm thickness.

Alternate Heel Touchers

Beginner / Bodyweight-only / Abs / isolation

A targeted core exercise for the obliques. The repetitive lateral flexion builds side-waist strength and improves spinal mobility.

Alternate Oblique Crunch

Beginner / Bodyweight-only / Abs / core

A rotational abdominal exercise targeting the internal and external obliques. It helps define the waistline and improves core coordination.

Alternate Biceps Curl

Beginner / Dumbbells / Biceps / pull

A classic bicep isolation exercise. Alternating arms allows for better focus on each muscle and helps manage fatigue during the set.

Wide Hand Push-Up

Beginner / Bodyweight-only / Chest / push

Increases pectoral recruitment by widening the hand placement. It builds chest mass and shoulder stability while reducing triceps involvement.

Vertical Leg Raise

Intermediate / Captain's Chair / Abs / core

A powerful lower-abdominal exercise. Lifting the legs vertically targets the lower rectus abdominis and hip flexors while building core endurance.

Walking Lunge

Beginner / Bodyweight-only / Quads / lunge

A dynamic lower-body compound exercise. It builds functional strength, balance, and coordination while targeting the quads and glutes.

Upper Chest Crossovers

Beginner / Cable Crossover Machine / Chest / isolation

A targeted chest exercise for the clavicular head. The low-to-high pulling arc provides a unique stimulus for upper pectoral development.