Exercises

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Top Exercises

Band Side Bend

Beginner / Handle Bands / Abs / isolation

Targets the obliques. The band provides lateral resistance, strengthening the side-waist and improving spinal stability.

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.

Band Horizontal Pallof Press

Intermediate / Handle Bands / Back / push

An anti-rotational core movement. It builds exceptional spinal stability by forcing the core to resist a lateral pulling force from the band.

Band 45 Degrees Biceps Curl

Beginner / Handle Bands / Biceps / pull

A bicep isolation exercise using a resistance band. The 45-degree arm angle targets the short head of the biceps for better arm thickness.

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.

Alternate Oblique Crunch

Beginner / Bodyweight-only / Abs / core

A rotational abdominal exercise targeting the internal and external obliques. It helps define the waistline and improves core coordination.

Wipers

Intermediate / Bodyweight-only / Abs / isolation

An advanced rotational core exercise targeting the obliques and transverse abdominis. It builds extreme rotational control and stability.

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.

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.

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.

Upright Shoulder External Rotation

Intermediate / Dumbbells / Shoulders / isolation

A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.