Exercise library

Cable Front Raise

The cable front raise is an isolation exercise in which you lift a cable handle forward in front of the body. It primarily trains the front deltoids, with the upper chest and core helping to stabiliz…

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Dumbbell Hammer Shoulder Press

The dumbbell hammer shoulder press is an overhead pressing exercise performed with the palms facing each other. It primarily develops the shoulders, especially the deltoids, while the triceps assist…

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Shoulder Stretch

The shoulder stretch is a gentle mobility exercise that lengthens the muscles around the shoulders and upper back. It can help maintain comfortable shoulder range of motion and reduce feelings of tig…

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Dumbbell Bicep Curl to Squat

The Dumbbell Biceps Curl to Squat combines a standing dumbbell curl with a squat in one controlled repetition. It primarily trains the quadriceps and glutes while adding direct work for the biceps an…

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Dumbbell One-Arm Hammer Curl

The dumbbell one-arm hammer curl is an isolation exercise performed by curling one dumbbell with a neutral, palms-facing-in grip. It primarily trains the biceps and brachialis, with meaningful involv…

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Bench Plank

The bench plank is an elevated plank hold performed with the hands or forearms supported on a sturdy bench. It primarily trains the abdominal muscles and overall core stability, while the shoulders a…

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Dumbbell Wood Chop

The dumbbell wood chop is a standing diagonal lifting and lowering movement performed while holding one dumbbell with both hands. It primarily trains the obliques and other core muscles while involvi…

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Supine Knee Raise

The supine knee raise is a bodyweight abdominal exercise performed lying on your back and drawing the bent knees toward the torso. It primarily trains the lower portion of the rectus abdominis, while…

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Barbell Snatch Deadlift

The barbell snatch deadlift is a wide-grip deadlift variation used to develop the pulling positions and strength needed for the snatch. It primarily trains the legs, glutes, and back while demanding…

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Cable Lat Pulldown

The cable lat pulldown is a vertical pulling exercise performed on a cable strength machine. It primarily trains the latissimus dorsi, with help from the upper back, biceps, and forearms. It supports…

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Cobra Stretch

The Cobra Stretch is a prone backbend in which you lift your chest from the floor while keeping the pelvis grounded. It primarily stretches the abdominals and the front of the hips while gently mobil…

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Dumbbell Incline Row Reverse Grip

The reverse-grip incline dumbbell row is a chest-supported pulling exercise performed face down on an incline bench with the palms facing forward. It primarily trains the back, especially the lats an…

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Barbell Reverse Curl

The barbell reverse curl is an elbow-flexion exercise performed with an overhand grip on a barbell. It primarily trains the forearms and brachioradialis, while the biceps assist the movement. It supp…

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Bodyweight Wall Squat

The bodyweight wall squat is a supported squat performed with the back against a wall. It primarily trains the quadriceps and glutes while helping develop lower-body strength, squat control, and conf…

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Cable Standing Leg Curl

The cable standing leg curl is a unilateral hamstring isolation exercise performed by curling the lower leg against a low cable. It primarily develops the hamstrings while the glutes and trunk help m…

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Dumbbell Squat

The dumbbell squat is a lower-body strength exercise performed by holding dumbbells while squatting through a controlled range of motion. It primarily trains the quadriceps and glutes, with the hamst…

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Hip Flexor Stretch

The hip flexor stretch is a static mobility exercise typically performed from a half-kneeling position. It lengthens the muscles at the front of the hip and upper thigh, especially the hip flexors, w…

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Runner's Stretch

Runner's Stretch is a floor-based lower-body stretch performed from a half-kneeling position with the front leg straightened. It primarily lengthens the hamstrings and can also stretch the calf of th…

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Boxing

Boxing is a combat sport and conditioning activity built around punches, defensive movement, footwork, and controlled rounds. It primarily develops cardiovascular fitness, coordination, speed, and en…

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Mountain Biking

Mountain biking is off-road cycling on trails and uneven terrain using a mountain bike. It develops cardiovascular endurance, leg strength, balance, coordination, and bike-handling skills. It can sup…

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Weight Plate Neck Flexion Supine

Supine Weight Plate Neck Flexion is a controlled neck-strengthening exercise performed lying on your back with a light weight plate supported against the forehead. It primarily targets the neck flexo…

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Face Pull

The cable face pull is a pulling exercise performed by drawing a rope attachment toward the face with the elbows high and wide. It primarily trains the rear deltoids and upper back, while the rotator…

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Machine Rear Delt Row

The machine rear delt row is a seated pulling exercise performed on a rear-delt row machine with the elbows traveling out to the sides. It primarily targets the rear deltoids while also training the…

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Basketball

Basketball is a team court sport involving running, jumping, changing direction, passing, dribbling, and shooting. It primarily develops cardiovascular fitness while also challenging the legs, should…

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