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

Arm Slingers Hanging Straight Legs

Advanced / Pull-up Bar / Abs / core

A high-intensity core and grip exercise. It targets the lower abdominals and hip flexors while requiring significant shoulder stability.

Archer Pull-Up

Advanced / Pull-up Bar / Back / pull

An advanced unilateral pull-up variation. It builds extreme back and arm strength while improving shoulder mobility and body control.

Alternate Triceps Extension

Beginner / Cable Crossover Machine / Triceps / isolation

A triceps isolation movement that focuses on each arm independently. Alternating reps ensures equal work and allows for better focus on the contraction.

Split Sprinter Low Lunge

Beginner / Bodyweight-only / Quads / lunge

A deeper variation of the sprinter lunge. It places more demand on the glutes and improves the range of motion in the hips.

Smith Squat

Beginner / Smith Machine / Quads / squat

A foundational lower-body exercise targeting the quadriceps, glutes, and hamstrings. The guided bar provides stability for maintaining a vertical torso.

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.

Side Bridge Hip Abduction

Intermediate / Bodyweight-only / Abs / isolation

A complex exercise targeting the obliques and the glute medius. It builds lateral hip stability and a powerful core simultaneously.

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.

Shoulder Tap

Beginner / Bodyweight-only / Shoulders / isolation

A high-intensity plank variation for core stability. It targets the transverse abdominis while improving shoulder and scapular stability.

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 Lateral Raise

Beginner / Dumbbells / Shoulders / isolation

A shoulder isolation exercise targeting the medial deltoids. The seated position eliminates leg drive and momentum, ensuring the shoulders handle the full load.

Rope Seated Row

Beginner / Seated Cable Row Machine / Back / pull

A seated row variation using a rope attachment to allow for a greater range of motion and a more natural wrist position.