Exercises

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Top Exercises

Lever Standing Rear Kick

Beginner / Leverage Machine / Glutes / isolation

A powerful movement for the posterior chain, specifically targeting the glutes. It mimics a kickback motion with added machine stability.

Lever Triceps Extension

Beginner / Leverage Machine / Triceps / isolation

An isolation movement for the triceps. The lever ensures a strict path of motion, eliminating the use of other muscle groups.

Lever Lying Crunch

Intermediate / Leverage Machine / Abs / core

A machine-based crunch that adds resistance to the abdominal muscles. It allows for a controlled, weighted contraction of the rectus abdominis.

Lever Lying Single Leg Curl

Intermediate / Leverage Machine / Hamstrings / pull

A unilateral version of the lying leg curl. It is excellent for correcting hamstring imbalances and improving mind-muscle connection.

Lever Gripless Shrug

Beginner / Leverage Machine / Trapezius / hinge

A unique trapezius isolation exercise. The gripless design removes forearm fatigue, allowing for direct and heavy loading of the upper traps.

Landmine Sumo Squat

Intermediate / Barbell / Glutes / squat

Targets the adductors and glutes with the stability of a landmine setup. It is excellent for building inner thigh strength and hip mobility.

Lateral Raise

Beginner / Dumbbells / Shoulders / isolation

The primary isolation exercise for the medial deltoids. It is essential for building shoulder width and creating the "capped" shoulder look.

Kneeling Triceps Extension

Beginner / Hi-Lo Cable Machine / Triceps / isolation

An isolation exercise for the triceps that reduces the ability to use leg drive or momentum, resulting in higher muscle activation.

Jumping Pull-Up

Advanced / Pull-up Bar / Back / pull

A modification of the pull-up that uses leg drive to assist the pull. It is excellent for high-volume training or building strength for strict pull-ups.

Handstand Push-Up

Advanced / Bodyweight-only / Shoulders / push

An elite upper-body exercise targeting the deltoids and triceps. It requires exceptional shoulder strength, stability, and balance.

Hammer Grip Pull-Up on Dip Cage

Intermediate / Pull-up Bar / Back / pull

Targets the lats and brachialis. The neutral grip on a dip cage or parallel bars is often more shoulder-friendly and builds mid-back thickness.

Gironda Sternum Chin

Advanced / Pull-up Bar / Back / isolation

An advanced pull-up variation targeting the mid-back and lats. It emphasizes a massive arch to pull the sternum directly to the bar.