Exercises

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Top Exercises

Band Close Grip Biceps Curl

Beginner / Handle Bands / Biceps / pull

Emphasizes the outer head of the biceps. The close grip increases tension on the long head, helping to build the bicep peak.

Band Concentration Curl

Beginner / Handle Bands / Biceps / pull

An isolation exercise that eliminates momentum. It provides a targeted stimulus for the biceps, helping to improve the mind-muscle connection.

Band Bent Over Rear Lateral Raise

Beginner / Handle Bands / Shoulders / isolation

Targets the posterior deltoids and rhomboids. Using a band creates increasing resistance as the muscle shortens for a better peak contraction.

Band Alternating Biceps Curl

Beginner / Handle Bands / Biceps / pull

A unilateral bicep exercise. Alternating arms allows for better focus on muscle contraction and helps manage fatigue during high-volume sets.

Assisted Parallel Close Grip Pull-Up

Beginner / Leverage Machine / Back / pull

Targets the lats, rhomboids, and brachialis. The neutral grip is easier on the shoulders and emphasizes mid-back thickness.

Assisted Close-Grip Underhand Chin-Up

Beginner / Leverage Machine / Back / isolation

A pull-up variation targeting the lats and biceps. The assistance allows for perfect form and a full range of motion.

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.

Twisting Crunch

Beginner / Bodyweight-only / Abs / core

Similar to the twist crunch, this move emphasizes continuous rotational tension in the abdominals to build functional core strength.

Suspended Row

Beginner / Rings / Back / pull

A functional pulling exercise. It builds back thickness and improves posture while the suspension trainer adds a core stability challenge.

Standing Fly

Beginner / Cable Crossover Machine / Chest / isolation

A chest isolation exercise performed in a standing position, usually with cables or bands. it targets the pectorals while challenging core stability.