Exercises

Explore by Muscle Groups

Triceps

Abs

Back

Biceps

Calves

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Forearms

Glutes

Hamstrings

Quads

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Top Exercises

Kettlebell Backward Lunge

Beginner / Kettlebell / Quads / lunge

A unilateral leg exercise emphasizing the glutes and hamstrings. Stepping backward is easier on the knees and improves hip stability and balance.

Dumbbell Seated Bent Arm Lateral Raise

Beginner / Dumbbells / Shoulders / isolation

A shoulder isolation exercise targeting the medial deltoid. Bending the arms reduces the lever length, allowing for greater control and tension.

Dumbbell Scott Press

Intermediate / Dumbbells / Shoulders / push

A shoulder press variation developed by Larry Scott. It targets the medial deltoids from an angled position, creating exceptional shoulder roundness.

Dumbbell One Arm Floor Fly

Intermediate / Dumbbells / Chest / isolation

A unilateral chest isolation movement performed on the floor for maximum safety. It targets the pectorals while engaging the obliques for balance.

Dumbbell Lying One Arm Press

Beginner / Dumbbells / Chest / push

A unilateral chest press that forces the core to stabilize against rotational forces while building equal strength in each pectoral muscle.

Dumbbell Lying on Floor Chest Press

Beginner / Dumbbells / Chest / push

A "floor press" that limits the range of motion, focusing on the mid-to-top portion of the press to build triceps strength and chest power.

Dumbbell Deadlift

Beginner / Dumbbells / Hamstrings / hinge

A foundational hinge movement for the posterior chain. Using dumbbells allows for a more natural grip and is excellent for building glute and hamstring strength.

Diamond Push-Up

Intermediate / Bodyweight-only / Chest / push

A triceps-dominant push-up variation. Narrow hand placement shifts the mechanical load from the chest to the lateral and medial heads of the triceps.

Crunch Hold

Beginner / Bodyweight-only / Abs / core

An isometric abdominal exercise that builds core endurance and teaches the ability to maintain tension under load.

Cable Standing Pulldown

Beginner / Cable Machine with Rope Attachment / Back / pull

A lat isolation exercise that builds back width and improves the mind-muscle connection. It emphasizes the lower lats through a controlled, sweeping vertical arc.

Cable Preacher Curl

Beginner / Hi-Lo Cable Machine / Biceps / pull

An isolation exercise for the biceps that uses a preacher bench to eliminate momentum. The cable ensures resistance even at the top of the curl.

Cable Palm Rotational Row

Intermediate / Hi-Lo Cable Machine / Back / pull

A back exercise that utilizes grip rotation to maximize the contraction of the lats and rhomboids while promoting elbow health.