Exercises

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Top Exercises

Cable Reverse Curl

Beginner / Hi-Lo Cable Machine / Biceps / pull

Targets the brachialis and brachioradialis (forearms). The overhand grip increases the demand on the forearm extensors and bicep height.

Cable One Arm Bent Over Row

Beginner / Hi-Lo Cable Machine / Back / pull

A unilateral back exercise targeting the lats and rhomboids. The cable provides constant resistance throughout the entire range of motion.

Cable One Arm Decline Chest Fly

Intermediate / Cable Crossover Machine / Chest / isolation

A chest isolation exercise targeting the lower pectoralis major. The unilateral cable setup allows for better focus and increased range of motion.

Cable Kneeling Triceps Extension

Beginner / Seated Cable Row Machine / Triceps / isolation

An isolation exercise for the triceps. The kneeling position stabilizes the torso, forcing the triceps to handle the load without assistance from the body.

Barbell Upright Row

Beginner / Barbell / Shoulders / pull

A compound movement targeting the deltoids and upper traps. The barbell ensures a consistent vertical path close to the torso for shoulder development.

Barbell Standing Close Grip Curl

Beginner / Barbell / Biceps / pull

A bicep curl variation that emphasizes the outer (long) head of the biceps. The narrow grip helps build the bicep "peak" and overall arm thickness.

Barbell Squat 2 Sec Hold

Beginner / Barbell / Quads / squat

A variation of the barbell squat that incorporates an isometric pause at the bottom. It builds explosive power and core stability by eliminating momentum.

Barbell Split Squat

Beginner / Barbell / Quads / squat

A foundational unilateral exercise. It targets the quads and glutes while improving balance and hip stability with the bar's stability.

Barbell Seated Twist

Intermediate / Barbell / Back / core

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

Barbell Prone Incline Curl

Intermediate / Barbell / Biceps / pull

Also known as Spider Curls. Lying chest-down on an incline bench isolates the biceps and increases tension at the peak contraction.

Barbell Overhead Squat

Advanced / Barbell / Quads / squat

The ultimate test of mobility and stability. It requires exceptional hip, ankle, and thoracic flexibility to squat with a bar overhead.

Barbell Palms Down Wrist Curl Over A Bench

Beginner / Barbell / Forearms / pull

Isolates the forearm extensors. It is essential for building a balanced forearm and improving grip stability for pulling exercises.