Exercises

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Top Exercises

Cable Standing One Arm Triceps Extension

Beginner / Hi-Lo Cable Machine / Triceps / isolation

A unilateral overhead movement that emphasizes the long head of the triceps. It improves shoulder stability and fixes arm symmetry.

Cable Standing High Cross Triceps Extension

Intermediate / Cable Crossover Machine / Triceps / isolation

Targets the triceps from a high-tension, crossed position. It emphasizes the long head and provides a unique contraction angle for the arms.

Cable Reverse Preacher Curl

Beginner / Hi-Lo Cable Machine / Biceps / pull

A specialized arm exercise targeting the forearms and brachialis. The preacher pad provides stability while the reverse grip builds forearm mass.

Cable Lying Cross Lateral Raise

Intermediate / Cable Crossover Machine / Shoulders / isolation

Targets the rear deltoids and upper back. Crossing the cables while lying provides a unique angle of tension and stabilization for the shoulders.

Cable Lying Extension Pullover

Beginner / Seated Cable Row Machine / Chest / pull

A hybrid movement targeting the lats and triceps. It combines a pullover with an extension to maximize upper body tension and stretch.

Cable Kickback

Beginner / Cable Crossover Machine / Triceps / isolation

A targeted isolation exercise for the gluteus maximus. The cable machine allows for a steady, resisted movement that keeps the glute engaged at the peak.

Bulgarian Split Squat

Intermediate / Bodyweight-only / Quads / squat

A powerful unilateral exercise that targets the quads and glutes. Elevating the rear foot increases the range of motion and demand on the front leg.

Bodyweight Pulse Squat

Beginner / Bodyweight-only / Quads / squat

A high-tension squat variation. Pulsing at the bottom increases the time under tension for the quads and glutes, enhancing muscle endurance.

Bent Over Twist

Beginner / Bodyweight-only / Back / core

A dynamic rotational exercise that improves spinal mobility and core stability while engaging the hamstrings and lower back in a hinged position.

Barbell Wide Bench Press

Beginner / Barbell / Chest / push

A bench press variation using a wider-than-shoulder grip. It emphasizes the outer pectoral muscles and increases the mechanical load on the chest.

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 Single Leg Split Squat

Intermediate / Barbell / Quads / squat

Targets the quads and glutes. Elevating the rear leg increases the instability and range of motion, making it an elite unilateral leg move.