Exercise library

Barbell Seated Front Raise

The barbell seated front raise is a shoulder isolation exercise performed while seated to limit assistance from the legs and torso. Raising the bar in front of the body primarily trains the front del…

View exercise

Barbell Seated High Front Raise

The barbell seated high front raise is a seated shoulder isolation exercise in which a barbell is lifted in front of the body to a high, controlled position. It primarily targets the front deltoids,…

View exercise

Barbell Seated Press

The seated barbell overhead press is a compound upper-body exercise in which a barbell is pressed from shoulder level to overhead while seated. It primarily develops the deltoids, with the triceps as…

View exercise

Barbell Shoulder Pull Prone

The prone barbell shoulder pull is performed lying face down on a bench while pulling a barbell toward the upper chest and shoulders. It primarily trains the rear deltoids and upper back, with assist…

View exercise

Barbell Upright Row

The barbell upright row is a standing pulling exercise in which a barbell is lifted close to the body toward the upper chest or chin. It primarily trains the shoulders, especially the deltoids, with…

View exercise

Cable Bent-Over Lateral Pulley

The bent-over cable lateral raise is an isolation exercise performed while hinged forward, lifting cable handles out to the sides. It primarily targets the rear deltoids, with the upper back assistin…

View exercise

Cable External Rotation

Cable external rotation is an isolation exercise in which the forearm rotates outward against cable resistance while the upper arm stays close to the body. It primarily trains the rotator cuff and re…

View exercise

Cable Front Raise Supine

The supine cable front raise is a shoulder-flexion exercise performed lying on your back while lifting a cable handle upward with relatively straight arms. It primarily trains the anterior deltoids,…

View exercise

Cable Incline Pullover

The cable incline pullover is an isolation exercise performed lying on an incline bench with a cable behind the head. It primarily trains the latissimus dorsi through shoulder extension, while the ch…

View exercise

Cable Internal Rotation

Cable Internal Rotation is an isolation exercise in which the upper arm stays close to the torso while the forearm rotates inward against cable resistance. It primarily trains the shoulder’s internal…

View exercise

Cable One-Arm Reverse Fly

The cable one-arm reverse fly is a unilateral shoulder isolation exercise performed by drawing one cable handle outward and back across the body. It primarily targets the rear deltoid, with the upper…

View exercise

Cable Pullover Supine

The supine cable pullover is a lying cable exercise in which the arms arc from overhead toward the hips while the torso stays stable. It primarily trains the lats through shoulder extension, with ass…

View exercise

Cable Rear Lateral Raise

The cable rear lateral raise is an isolation exercise that uses cable resistance to train the rear deltoids. It also involves the upper back muscles as they help control the shoulder blades. This exe…

View exercise

Cable Reverse Fly

The cable reverse fly is a standing rear-shoulder exercise performed with opposing cable handles. It primarily trains the rear deltoids while the upper back helps control the shoulder blades, support…

View exercise

Cable Rope Deltoid Row

The cable rope deltoid row is a pulling exercise performed with a rope attachment on a cable machine, emphasizing the rear deltoids and upper back. It develops shoulder control, posture, and pulling…

View exercise

Cable Rope Face Pull

The cable rope face pull is an upper-body pulling exercise performed by drawing a rope attachment toward the face. It primarily trains the rear deltoids and upper back, while the rotator cuff helps c…

View exercise

Cable Rope Row to Neck

The cable rope row to neck is a standing cable pulling exercise in which a rope attachment is drawn upward toward the neck. It primarily trains the shoulders and upper back, with assistance from the…

View exercise

Cable Row to Neck

The cable row to neck is a seated pulling exercise in which the handle is drawn toward the upper chest and neck area. It primarily trains the rear deltoids and upper back, including the trapezius and…

View exercise

Cable Seated Shoulder Press

The cable seated shoulder press is a seated overhead pressing exercise performed with cable resistance. It primarily trains the deltoids, with the triceps assisting during elbow extension. It support…

View exercise

Cable Shoulder Press

The cable shoulder press is a pressing exercise performed with low cable handles, driving the hands overhead against constant resistance. It primarily trains the deltoids, with the triceps assisting…

View exercise

Cable Upright Row Supine

The supine cable upright row is performed lying on your back while pulling a low cable attachment upward toward the chin. It primarily trains the deltoids and upper trapezius, with the supine positio…

View exercise

Dumbbell Alternating Arnold Press

The Dumbbell Alternating Arnold Press is a unilateral overhead pressing exercise in which each dumbbell rotates from a palms-facing position to an overhead press. It primarily trains the deltoids whi…

View exercise

Dumbbell Alternating Bent-Over Reverse Fly

The dumbbell alternating bent-over reverse fly is a single-arm-at-a-time shoulder exercise performed with the torso hinged forward. It primarily trains the rear deltoids, with the upper back helping…

View exercise

Dumbbell Alternating Deltoid Raise

The alternating dumbbell front raise is a shoulder isolation exercise in which one dumbbell is lifted in front of the body at a time. It primarily targets the front deltoids, while the upper chest an…

View exercise