Exercises

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Top Exercises

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.

Reverse Curl

Beginner / Barbell / Biceps / pull

Targets the brachialis and brachioradialis. The overhand grip builds forearm mass and increases the demand on the grip for arm development.

Reverse Grip Incline Bench Row

Intermediate / Barbell / Back / pull

A back pulling exercise that increases bicep activation and targets the lower lats. The chest support eliminates cheating and isolates the back.

Reverse Crunch

Beginner / Bodyweight-only / Abs / core

A fundamental lower-abdominal movement. By curling the pelvis toward the ribs, it targets the lower portion of the rectus abdominis effectively.

Resistance Band Lying Leg Raise

Beginner / Mini Loop Bands / Abs / core

A core exercise that targets the lower abdominals and hip flexors. The band adds extra resistance during the eccentric phase.

Resistance Band Seated Hip Abduction

Beginner / Mini Loop Bands / Abductors / isolation

A seated isolation exercise for the glute medius and minimus. It is highly effective for hip health and building outer glute volume.

Plank Arm Lifts

Intermediate / Bodyweight-only / Shoulders / core

A dynamic plank variation that challenges core stability against anti-rotational forces. It targets the transverse abdominis, glutes, and shoulders.

Over Bench Reverse Wrist Curl

Beginner / Dumbbells / Forearms / pull

A forearm extensor isolation exercise using a bench for support to eliminate cheating and focus all tension on the target muscles.

Palm Rotational Bent Over Row

Intermediate / Dumbbells / Back / pull

A back row variation that incorporates wrist rotation to maximize lat contraction and improve mind-muscle connection during the pull.

One Arm Wrist Curl

Beginner / Dumbbells / Forearms / pull

The best exercise for isolating the forearm flexors and building grip strength independently in each hand.

One Handed Hang

Intermediate / Pull-up Bar / Back / isolation

An advanced isometric exercise for grip strength and shoulder stability. It targets the forearms, lats, and scapular stabilizers while improving total-body tension.

One Leg Quarter Squat

Beginner / Bodyweight-only / Quads / squat

A unilateral lower-body exercise targeting the quads and glute medius. It builds knee stability, balance, and unilateral strength for runners and athletes.