Smart Workout Diary
Browse exercises with step-by-step instructions, technique tips and demonstrations.
Exercises: 1221
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The Smith Machine Decline Bench Press Wide Grip is a guided barbell pressing exercise performed on a decline bench with a grip wider than shoulder width. It primarily trains the lower portion of the…
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The Stability Ball Cable Fly is a chest-isolation exercise performed while lying with the upper back supported on a stability ball and pulling cable handles together in an arc. It primarily trains th…
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The Stability Ball Narrow Push-Up is a push-up performed with both hands close together on a stability ball. It trains the chest and triceps while the unstable ball increases demand on the shoulders…
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The stability ball push-up is a bodyweight push-up performed with the hands supported on a stability ball. The unstable surface challenges the chest, triceps, shoulders, and core control while develo…
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The drop push-up is a plyometric push-up performed with the hands starting on a low raised platform and dropping to the floor before completing the push-up. It primarily trains the chest, triceps, an…
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The band lateral raise is a shoulder isolation exercise performed by lifting the arms out to the sides against resistance-band tension. It primarily targets the lateral deltoids, with the upper back…
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The resistance band upright row is a standing pulling exercise in which a band is lifted close to the body toward the upper chest. It primarily trains the shoulders, especially the deltoids, while al…
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The barbell alternating front and back press is an overhead pressing exercise in which the bar is pressed from the front of the shoulders and then from behind the neck on alternating repetitions. It…
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The Barbell Bradford Rocky Press is a standing overhead pressing movement in which the bar travels alternately from the front of the head to behind the neck. It primarily trains the deltoids while al…
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The barbell clean and jerk is an Olympic weightlifting movement that lifts a barbell from the floor to the shoulders, then overhead in two distinct phases. It develops explosive power, strength, coor…
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The barbell front raise is a shoulder isolation exercise in which a barbell is lifted in front of the body with mostly straight arms. It primarily trains the front deltoids, while the upper chest and…
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The barbell high front raise is a shoulder isolation exercise in which a barbell is lifted in front of the body to a high position with mostly straight arms. It primarily targets the front deltoids,…
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The barbell incline shoulder raise is a chest-supported shoulder exercise performed face down on an incline bench. It primarily targets the rear deltoids while the upper back helps control the moveme…
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The barbell jerk is an explosive overhead lift that drives a barbell from the front rack to locked arms overhead using a quick leg dip and forceful extension. It primarily develops the shoulders, qua…
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The barbell overhead front raise is a shoulder-flexion exercise in which a barbell is lifted from the thighs to overhead with mostly straight arms. It primarily targets the front deltoids while chall…
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The barbell press on a stability ball is a chest press performed while the upper back and shoulders are supported on a stability ball. It primarily trains the chest, with the triceps and shoulders as…
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The barbell push press is an overhead barbell lift that uses a shallow leg drive to help press the bar from the shoulders to locked-out arms. It primarily trains the shoulders and also challenges the…
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The behind-the-neck barbell push press uses a short leg drive to help press a barbell from the upper back to overhead. It primarily trains the shoulders and triceps while the legs generate force and…
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The barbell rear delt row is a bent-over rowing variation performed with the elbows flared outward to emphasize the rear deltoids and upper back. It builds shoulder balance, upper-back strength, and…
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The barbell rear delt row to neck is a bent-over pulling exercise in which a wide-grip barbell is drawn toward the neck or upper chest. It primarily trains the rear deltoids and upper back, with assi…
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The barbell behind-the-neck military press is a standing overhead pressing exercise in which the bar travels behind the head. It primarily trains the deltoids, with the triceps and upper back assisti…
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The barbell behind-the-neck press is an overhead pressing exercise in which the bar travels behind the head. It primarily trains the shoulders, especially the deltoids, with assistance from the trice…
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The Barbell Round the World Shoulder Stretch is a controlled mobility drill in which a very light barbell is moved in a wide arc around the head. It targets shoulder mobility while lengthening the ch…
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The seated alternating barbell shoulder press is an overhead pressing exercise performed one arm at a time while seated. It primarily trains the deltoids, with the triceps assisting each press. It ca…
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