Exercises

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Top Exercises

Seated Neutral Wrist Curl

Beginner / Dumbbells / Forearms / pull

Targets the brachioradialis and forearm flexors. The neutral grip provides a unique stimulus and is often more comfortable for the wrist joint than supinated curls.

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.

Preacher Curl

Beginner / Barbell / Biceps / pull

Total bicep isolation. The preacher bench locks the shoulders and elbows in place, forcing the biceps to work without any assistance from momentum.

One Arm Row

Beginner / Dumbbells / Back / pull

A unilateral pulling movement for the lats and mid-back. It is highly effective for building back thickness and improving core stability.

Lying Fly

Beginner / Cable Crossover Machine / Chest / isolation

A foundational chest isolation exercise. Lying on a bench provides stability, allowing for a deep stretch and focused contraction of the pecs.

Lying Rear Delt Row

Beginner / Dumbbells / Back / pull

Targets the posterior deltoids and rhomboids. The lying position ensures a strict pulling motion that isolates the rear shoulders effectively.

Lying Scissor Crunch

Beginner / Bodyweight-only / Abs / core

A dynamic movement targeting the lower abs and obliques. The scissoring of the legs keeps the core under constant, varied tension.

Lying Extension Pullover

Beginner / Cable Machine with Rope Attachment / Chest / pull

A hybrid movement targeting both the lats and the triceps. It combines a pullover's stretch with an extension's peak contraction for upper body development.

Lunge

Beginner / Dumbbells / Quads / lunge

A foundational unilateral lower-body exercise. It targets the quads and glutes while improving balance, coordination, and functional strength.

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.

Long Arm Crunch

Beginner / Bodyweight-only / Abs / core

Increases the lever length of the upper body, making the standard crunch significantly more difficult for the upper abdominals.

Lever Preacher Curl

Beginner / Leverage Machine / Biceps / pull

An isolation exercise for the biceps brachii. The angled pad eliminates the use of momentum, forcing the biceps to work through a full range of motion.