Exercise library

Machine Assisted Chin-Up

The machine-assisted chin-up uses a counterweight machine to reduce the amount of body weight lifted during a chin-up. It primarily trains the lats and upper back, with strong assistance from the bic…

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Machine Assisted Pull-Up Hammer Grip

The machine-assisted hammer grip pull-up uses an assisted pull-up machine and parallel, neutral handles to train vertical pulling. It primarily targets the lats and upper back, with meaningful assist…

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Machine Landmine Row Reverse Grip

The reverse-grip machine landmine row is a compound pulling exercise performed on a landmine-style rowing machine with an underhand grip. It primarily trains the lats and upper back while the biceps…

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Machine Lat Pulldown Reverse Grip

The reverse-grip machine lat pulldown is a vertical pulling exercise performed on a lat pulldown machine with an underhand grip. It primarily trains the latissimus dorsi and also involves the biceps…

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Machine One-Arm Pulldown

The machine one-arm pulldown is a unilateral vertical pulling exercise performed on a strength machine. It primarily trains the latissimus dorsi, with the biceps and upper back assisting as the elbow…

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Machine Reverse Lat Pulldown Close Grip

The close-grip reverse-grip machine lat pulldown is a vertical pulling exercise performed on a lat pulldown machine with an underhand, narrow grip. It primarily trains the latissimus dorsi and also w…

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Machine Reverse T-Bar Row

The machine reverse-grip T-bar row is a pulling exercise performed with an underhand grip on a T-bar rowing machine. It primarily trains the lats and upper back, while the biceps and forearms assist…

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Machine Unilateral Row

The machine unilateral row is a single-arm pulling exercise performed on a rowing machine. It primarily develops the lats and upper back while also training the biceps and rear shoulders, helping bui…

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Machine Vertical Row Close Grip

The machine close-grip vertical row is a seated pulling exercise performed on a selectorized vertical-row machine using a narrow handle. It primarily trains the latissimus dorsi and upper back, with…

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Machine Vertical Row Reverse Grip

The reverse grip machine vertical row is a machine-based pulling exercise performed with an underhand grip. It primarily trains the lats and upper back while the biceps and forearms assist the pullin…

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One-Arm Chin-Up

The one-arm chin-up is an advanced unilateral pulling exercise performed from a bar with an underhand grip. It primarily trains the lats and biceps while demanding substantial grip strength, shoulder…

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One-Arm Hang

The one-arm hang is an isometric exercise performed by hanging from a pull-up bar with one hand. It primarily develops grip and forearm strength while challenging the shoulders, upper back, and trunk…

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One-Arm Wall Stretch

The one-arm wall stretch is a standing chest and front-of-shoulder stretch performed by placing one arm against a wall and turning the body away. It primarily lengthens the chest, especially the oute…

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Pelvic Tilt to Glute Bridge

The pelvic tilt to glute bridge combines a controlled posterior pelvic tilt with a hip bridge from the floor. It primarily trains the glutes while engaging the abdominals and upper legs to improve hi…

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Pull-Up Hammer Grip

The neutral-grip pull-up is a bodyweight vertical pulling exercise performed on parallel handles with the palms facing each other. It primarily trains the lats and upper back, while the biceps, forea…

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Rear Pull-Up Wide Grip

The wide-grip behind-the-neck pull-up is an advanced bodyweight pulling exercise performed by drawing the upper back toward a pull-up bar behind the head. It primarily trains the latissimus dorsi and…

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Reverse Lunge Crossover

The crossover reverse lunge is a unilateral lower-body movement in which one leg steps back and across behind the standing leg before lowering into a lunge. It primarily trains the glutes and thighs…

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Rocky Pull-Up Hammer Grip

The Rocky Hammer Grip Pull-Up is an advanced pull-up variation performed on parallel handles with a neutral grip. At the top of the pull-up, the body shifts from one hand toward the other before lowe…

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Scorpion

Scorpion Pose is an advanced inverted yoga balance performed on the forearms, with the legs arcing overhead. It primarily develops shoulder strength and stability while demanding substantial core con…

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Seated Rotation

Seated Rotation is a gentle seated trunk-turning stretch that improves rotational mobility through the torso. It primarily targets the obliques and muscles of the back, supporting spinal mobility, po…

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Side-Lying Floor Stretch

The Side-Lying Floor Stretch is a gentle static stretch performed while lying on one side and lengthening the upper arm overhead. It primarily targets the obliques and side of the torso, with involve…

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Smith Machine Bent-Over Row

The Smith Machine Bent-Over Row is a barbell rowing exercise performed with the bar guided on fixed rails. It primarily trains the upper back and lats, while the biceps, forearms, and trunk help cont…

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Smith Machine Bent-Over Row Reverse Grip

The Smith Machine Reverse-Grip Bent-Over Row is a barbell rowing exercise performed with an underhand grip while leaning forward from the hips. It primarily trains the lats and upper back, with subst…

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Smith Machine Deadlift

The Smith Machine Deadlift is a hip-hinge strength exercise performed by lifting the guided bar from near the floor to a standing position. It primarily trains the glutes and also works the hamstring…

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