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

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.

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.

Smith Chair Squat

Beginner / Smith Machine / Quads / squat

A squat variation that emphasizes the quadriceps by allowing a more upright torso. The forward foot position mimics the mechanics of sitting back into a chair.

Single Leg Heel Touch Squat

Intermediate / Bodyweight-only / Quads / squat

A functional unilateral squat that emphasizes knee stability and glute control. It improves balance and corrects side-to-side muscle discrepancies.

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.

Seated Twist

Beginner / Bodyweight-only / Back / core

Improves spinal mobility and oblique strength. The seated position stabilizes the pelvis, ensuring the rotation comes from the thoracic spine.

Seated Alternate Crunch

Beginner / Bodyweight-only / Abs / core

A rotational core exercise targeting the abdominals and obliques. The seated position forces a strict contraction by isolating the upper body.

Seated In Out Leg Raise on Floor

Beginner / Bodyweight-only / Abs / core

Targets the lower abdominals and hip flexors. It improves core endurance and control through a continuous "in and out" pumping motion.

Rocky Pull-Up Pulldown

Advanced / Pull-up Bar / Back / pull

A dynamic pulling variation that combines the intensity of a pull-up with the rhythmic tension of a pulldown to maximize time under tension.

Rear Lunge

Beginner / Dumbbells / Quads / lunge

Emphasizes the glutes and hamstrings. Stepping backward reduces shear force on the knee joint compared to a traditional forward lunge.

Plyo Push-Up

Intermediate / Bodyweight-only / Chest / push

An explosive pushing exercise for chest and triceps. It develops upper-body power and improves the fast-twitch muscle fiber recruitment in the pectorals.

Oblique Crunch

Beginner / Bodyweight-only / Abs / core

A targeted abdominal exercise focusing on the internal and external obliques. It improves lateral core definition and enhances rotational stability.