Exercises

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Top Exercises

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 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.

Barbell Jefferson Squat

Advanced / Barbell / Quads / squat

An old-school compound movement that challenges rotational stability and targets the quads, glutes, and adductors from a unique asymmetrical angle.

Barbell Full Squat

Beginner / Barbell / Quads / squat

The ultimate lower-body builder. Performing the squat through a full range of motion maximizes glute and quad recruitment while building functional mobility.

Barbell Bent Over Row

Beginner / Barbell / Back / pull

A staple back-building exercise. It targets the lats, rhomboids, and traps while building significant posterior chain stability.

Band Wrist Curl

Beginner / Handle Bands / Forearms / pull

Isolates the forearm flexors. The band provides smooth tension that builds grip strength and forearm volume through controlled wrist flexion.

Band Step-Up

Beginner / Handle Bands / Quads / isolation

A unilateral leg move. The band adds resistance to the lift, increasing the demand on the quads and glutes while improving functional balance.

Band Horizontal Biceps Curl

Beginner / Handle Bands / Biceps / pull

A unique bicep exercise that keeps the arms in a horizontal plane. This maximizes tension on the bicep fibers throughout the entire range of motion.

Band Kneeling Crunch

Beginner / Handle Bands / Abs / core

A targeted abdominal exercise. The kneeling position allows for a greater focus on the contraction of the rectus abdominis against the band's resistance.