Exercises

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Top Exercises

Spine Twist

Beginner / Bodyweight-only / Back / core

A restorative core exercise that improves thoracic mobility and oblique strength. It is essential for maintaining spinal health and rotational power.

Smith Shrug

Beginner / Smith Machine / Trapezius / hinge

An isolation movement for the upper trapezius. The Smith machine’s vertical track allows for heavy loading with a strict, stable upward pull.

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.

Shrug

Beginner / Dumbbells / Trapezius / hinge

The primary isolation exercise for the upper trapezius. It builds thickness in the upper back and neck, improving posture and pulling strength.

Self Assisted Inverted Pullover

Intermediate / Bodyweight-only / Back / pull

A functional pulling movement for the lats and core. Using the feet for assistance makes this advanced move accessible while building lat strength.

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 Side Crunch

Beginner / Bodyweight-only / Abs / core

Targets the obliques and lateral core. The seated position allows for a focused lateral flexion that improves side-waist strength.

Seated Twist

Beginner / Bodyweight-only / Back / core

Improves spinal mobility and oblique strength. The seated position stabilizes the pelvis, ensuring the rotation comes from the thoracic spine.

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 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.

Russian Twist

Beginner / Bodyweight-only / Abs / core

A rotational core move for the obliques. It improves spinal mobility and trains the core to handle rotational forces, essential for many sports.