Exercise library

Kettlebell Turkish Get-Up Squat

The Kettlebell Turkish Get-Up Squat combines the controlled transitions of a Turkish get-up with a squat while keeping a kettlebell stabilized overhead. It primarily develops shoulder stability, core…

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Machine Lateral Shoulder Raise

The machine lateral raise is an isolation exercise performed on a lateral raise machine, lifting the upper arms out to the sides against resistance. It primarily targets the lateral deltoids, with th…

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Medicine Ball Overhead Throw

The medicine ball overhead throw is an explosive throwing drill in which a medicine ball is driven from behind the head and released forward overhead. It develops upper-body power, especially through…

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Shoulder Rotation

Shoulder rotations are a gentle mobility exercise in which the shoulders move through controlled circular ranges of motion. They primarily mobilize the shoulder complex and activate the deltoids, upp…

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Side Wrist Pull

The dumbbell side wrist pull is an isolation exercise in which the wrist moves sideways against resistance, primarily training the forearm muscles responsible for radial deviation and grip stability.…

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Smith Machine Deltoid Row

The Smith Machine Deltoid Row is an upright pulling movement in which the fixed bar travels close to the body toward the upper chest. It primarily trains the deltoids, with the upper back and biceps…

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Smith Machine Incline Shoulder Raise

The Smith Machine Incline Shoulder Raise is an isolation exercise performed against an incline bench while raising the bar with the shoulders. It primarily targets the front deltoids, with the upper…

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Smith Machine Shoulder Press Close Grip

The close-grip Smith machine shoulder press is a guided overhead pressing exercise performed with the hands placed closer than a standard shoulder-width grip. It primarily trains the deltoids while t…

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Smith Machine Shoulder Press Wide Grip

The Smith Machine Wide-Grip Shoulder Press is a guided overhead pressing exercise performed with a wider-than-shoulder-width grip. It primarily trains the deltoids, with the triceps and upper chest a…

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Smith Machine Upright Row

The Smith Machine Upright Row is a standing barbell-pulling exercise performed on a fixed Smith bar. It primarily trains the shoulders, especially the deltoids, while the traps and upper back assist.…

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Stability Ball Neck Flexion

Stability Ball Neck Flexion is a controlled neck-strengthening exercise performed with the head supported against a stability ball. It primarily trains the neck flexors while requiring careful contro…

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Upward Stretch

Upward Stretch is a standing mobility and stretching exercise in which the arms reach overhead while the body lengthens through the spine. It primarily mobilizes the shoulders and upper body while ge…

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Weight Plate Front Raise

The weight plate front raise is a standing shoulder isolation exercise in which a weight plate is lifted in front of the body. It primarily targets the front deltoids, with the upper chest and core h…

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Weight Plate High Front Raise

The weight plate high front raise is a standing shoulder exercise in which a weight plate is lifted with both hands from in front of the thighs to overhead. It primarily trains the front deltoids whi…

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Weight Plate Neck Resistance Supine

Supine Weight Plate Neck Resistance is a neck-flexion exercise performed lying on your back while carefully supporting a light weight plate against the forehead. It primarily strengthens the neck fle…

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Barbell Bicep Curl Wide Grip

The wide-grip barbell biceps curl is a standing arm exercise performed with the hands set wider than shoulder width on a barbell. It primarily trains the biceps while the forearms assist with grippin…

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Barbell Bicep Drag Curl

The barbell biceps drag curl is a standing curl variation in which the bar travels close to the torso as the elbows move backward. It primarily trains the biceps while reducing shoulder movement and…

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Barbell Concentration Curl

The barbell concentration curl is a strict biceps isolation exercise performed seated with the elbows braced against the inner thighs. It emphasizes elbow flexion while limiting shoulder movement, he…

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Barbell Concentration Curl Close Grip

The close-grip barbell concentration curl is a seated biceps isolation exercise performed with the upper arms braced against the inner thighs. The narrow grip emphasizes controlled elbow flexion and…

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Barbell Curl Close Grip

The close-grip barbell curl is a standing elbow-flexion exercise performed with the hands positioned closer together on a barbell. It primarily trains the biceps, with the forearms assisting in gripp…

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Barbell Curl Against an Incline

The barbell curl against an incline bench is a strict biceps curl performed while the chest is supported against an inclined bench. The bench limits body swing and helps emphasize elbow flexion throu…

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Barbell Drag Curl

The barbell drag curl is a biceps curl in which the barbell stays close to the torso and is dragged upward as the elbows move behind the body. It emphasizes the biceps while also involving the forear…

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Barbell One-Arm Bicep Curl

The Barbell One-Arm Bicep Curl is a unilateral elbow-flexion exercise performed by curling one end of a barbell with one hand. It primarily trains the biceps while the forearm and shoulder stabilizer…

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Barbell Reverse Preacher Curl

The barbell reverse preacher curl is an isolation exercise performed on a preacher bench with an overhand grip. It primarily trains the forearms, especially the brachioradialis, while the biceps assi…

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