Exercises

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Top Exercises

Dumbbell Upright Shoulder External Rotation

Intermediate / Dumbbells / Shoulders / isolation

A prehab exercise targeting the rotator cuff (infraspinatus and teres minor). It improves shoulder stability and protects against injuries during heavy pressing.

Dumbbell Standing Single Leg Calf Raise

Intermediate / Dumbbells / Calves / isolation

A unilateral calf isolation exercise that builds the gastrocnemius. Working one leg at a time increases the load and improves ankle stability.

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 Reverse Wrist Curl

Beginner / Hi-Lo Cable Machine / Forearms / pull

An isolation exercise for the forearm extensors. It is essential for building grip balance and preventing repetitive strain injuries in the wrists.

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.

Decline Crunch

Intermediate / Ab Bench / Abs / core

Increases the challenge to the abdominals by using a decline bench. The increased range of motion forces the core to work harder against gravity.

Crunch Hold

Beginner / Bodyweight-only / Abs / core

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

Clock Push-Up

Intermediate / Bodyweight-only / Chest / push

A dynamic push-up variation that improves shoulder stability and chest power by changing hand positions in a circular pattern.

Captains Chair Straight Leg Raise

Intermediate / Captain's Chair / Abs / core

A high-intensity abdominal exercise targeting the lower rectus abdominis and hip flexors. It requires significant core stability to prevent swinging.

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 Side Crunch

Beginner / Hi-Lo Cable Machine / Abs / core

A core exercise targeting the internal and external obliques. The standing or kneeling cable setup provides a constant lateral load.

Cable Seated Wide Grip Row

Beginner / Seated Cable Row Machine / Back / pull

A pulling movement focusing on the outer lats and upper back. The wide grip shifts more of the load to the rhomboids and posterior deltoids.