Exercises

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Top Exercises

Barbell Bent Over Wide Grip Row

Intermediate / Barbell / Back / pull

Emphasizes the upper back and posterior deltoids. The wide grip shifts the focus toward the rhomboids and outer lats for back thickness.

Barbell Deadlift

Beginner / Barbell / Hamstrings / hinge

The ultimate compound movement for the posterior chain. It builds total-body strength, targeting the glutes, hamstrings, and lower back.

Band Standing Twisting Crunch

Beginner / Handle Bands / Abs / core

Combines vertical spinal flexion with rotation. It targets the entire abdominal wall and obliques for complete core development and stability.

Band Kneeling Twisting Crunch

Beginner / Handle Bands / Abs / core

Combines spinal flexion with rotation. It targets the rectus abdominis and obliques simultaneously for complete core development.

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 Front Lateral Raise

Beginner / Handle Bands / Shoulders / isolation

Targets the anterior deltoids. The band provides smooth resistance that builds shoulder strength and helps define the front of the shoulders.

Band Decline Sit-Up

Intermediate / Handle Bands / Abs / core

Increases the challenge to the abdominals by using a band to add resistance. It improves core strength and power through an increased 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.

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.

One Arm Kickback

Beginner / Dumbbells / Triceps / isolation

A unilateral triceps isolation exercise. It allows for maximum mind-muscle connection and ensures each arm is developed equally.

One Arm Reverse Wrist Curl

Beginner / Dumbbells / Forearms / pull

Isolates the forearm extensors of one arm. Working unilaterally helps balance forearm development and improves grip strength for pulling moves.