Exercises

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Top Exercises

Barbell Bench Press

Beginner / Barbell / Chest / push

The fundamental compound exercise for the chest, shoulders, and triceps. It is the gold standard for upper-body pushing strength.

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 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.