Exercises

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Top Exercises

Lever Kneeling Leg Curl

Beginner / Leverage Machine / Hamstrings / pull

An isolation exercise for the hamstrings. The kneeling position allows for a better stretch and isolation of each leg individually.

Kettlebell Deadlift

Beginner / Kettlebell / Hamstrings / hinge

A fundamental hinge movement for the posterior chain. It builds strength in the glutes, hamstrings, and lower back while teaching proper lifting mechanics.

Incline Twisting Sit-Up

Intermediate / Ab Bench / Abs / core

Targets the upper abdominals and obliques. The incline increases resistance while the twist adds rotational work for the core.

EZ Barbell Reverse Grip Curl

Beginner / EZ Bar / Biceps / pull

Focuses on the brachialis and forearm extensors. The EZ-bar allows for a semi-pronated grip that is safer for the wrists during reverse curls.

Cable Pushdown

Beginner / Cable Machine with Rope Attachment / Triceps / push

A staple triceps exercise targeting the lateral head. The cable ensures resistance is maintained throughout the entire range of motion.

Band Overhead Side Bend

Intermediate / Handle Bands / Abs / isolation

Targets the obliques and improves lateral spinal mobility. Holding the band overhead increases the challenge to the core stabilizers.

Band Kneeling One Arm Pulldown

Beginner / Handle Bands / Back / pull

A unilateral pulling movement. It allows for a deeper lat contraction and helps correct strength imbalances between sides.

Ball Sit-Up

Beginner / Stability (Swiss) Ball / Abs / core

An effective core exercise performed on a Swiss ball to increase the range of motion. It targets the rectus abdominis while engaging deep stabilizers for balance.

Assisted Triceps Dip

Beginner / Leverage Machine / Triceps / isolation

A compound pushing exercise for the triceps, chest, and anterior deltoids. The assistance helps maintain an upright torso for triceps focus.

Wide Grip Behind the Neck Pull-Up

Advanced / Pull-up Bar / Back / pull

Targets the upper back and rear deltoids. Pulling behind the neck requires advanced shoulder mobility and focuses on scapular retraction.

Weighted Lying Twist

Intermediate / Stability (Swiss) Ball / Back / core

A rotational core exercise that targets the internal and external obliques. It is essential for developing rotational power and improving lateral spinal stability.

Upright Row

Beginner / EZ Bar / Shoulders / pull

A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.