Exercise library

Dumbbell Wrist Curl Palms Down

The dumbbell wrist curl palms down is an isolation exercise for the wrist extensor muscles on the top of the forearm. With the forearms supported and palms facing down, the wrists lift dumbbells thro…

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Dumbbell Wrist Curl Palms Up

The dumbbell palms-up wrist curl is an isolation exercise for the forearm flexors. With the forearms supported and palms facing up, the wrists curl the dumbbells upward through a controlled range of…

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EZ Bar Curl Reverse Grip

The reverse grip EZ bar curl is an elbow-flexion exercise performed with an overhand grip on an EZ bar. It primarily trains the forearms, especially the brachioradialis, while also working the biceps…

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EZ Bar Preacher Curl Reverse Grip

The Reverse-Grip EZ Bar Preacher Curl is an isolation exercise performed on a preacher bench with an overhand grip. It primarily trains the biceps and brachialis while placing substantial emphasis on…

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Modified Push-Up to Forearms

The modified push-up to forearms is a bodyweight plank transition performed from the knees, moving between straight arms and forearms. It primarily trains the abdominal and core musculature while als…

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Smith Machine Behind the Back Wrist Curl

The Smith Machine Behind-the-Back Wrist Curl is an isolation exercise performed with the bar held behind the body. It primarily trains the forearm wrist flexors and can help develop forearm strength,…

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Smith Machine Wrist Curl

The Smith Machine Wrist Curl is an isolation exercise in which the wrists lift and lower the guided bar while the forearms remain supported. It primarily trains the forearm flexors and grip strength,…

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Weight Plate Hand Squeeze

The weight plate hand squeeze is a grip-strength exercise performed by firmly gripping the rim of a weight plate with one hand. It primarily trains the forearm and hand muscles, helping develop grip…

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Weight Plate Pinch

The weight plate pinch is a grip-strength exercise in which a weight plate is held vertically by pinching its smooth sides between the thumb and fingers. It primarily trains the forearms, hand and fi…

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Wrist Circles

Wrist circles are a gentle mobility exercise in which the wrists move through controlled circular ranges of motion. They primarily warm up and mobilize the forearms, wrists, and hands, supporting gri…

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Wrist Roller

The wrist roller is a forearm-strength exercise in which you wind a suspended weight up and down using a handle and cord. It primarily trains the forearm flexors and extensors, while challenging grip…

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All Fours Quad Stretch

The All Fours Quad Stretch is a kneeling quadriceps stretch performed from a hands-and-knees position while drawing one heel toward the buttocks. It primarily lengthens the front of the thigh and can…

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Alternating Diagonal Leg Bound

The alternating diagonal leg bound is a plyometric movement in which you jump diagonally from one leg to the other and land under control. It primarily develops the glutes, quads, hamstrings, calves,…

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Band Good Morning

The resistance band good morning is a hip-hinge exercise performed with a band anchored under the feet and positioned across the upper back. It primarily trains the glutes and hamstrings while teachi…

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Band Hamstring Stretch

The band hamstring stretch is a controlled supine stretch that uses a resistance band to gently raise and support one leg. It primarily targets the hamstrings and can also lengthen the calf depending…

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Band Quad Stretch

The Band Quadriceps Stretch uses a resistance band to assist knee flexion and lengthen the front of the thigh. It primarily targets the quadriceps and can help support lower-body mobility and flexibi…

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Barbell Clean

The barbell clean is an explosive lift that moves a barbell from the floor or hang position to the front rack across the shoulders. It develops lower-body power, hip extension, upper-back strength, c…

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Barbell Clean Pull

The barbell clean pull is an explosive pulling exercise that uses the first and second pull phases of the clean without catching the bar on the shoulders. It primarily develops the quadriceps, glutes…

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Barbell Front Squat

The barbell front squat is a compound lower-body exercise performed with the bar resting across the front of the shoulders. It primarily trains the quadriceps and also challenges the glutes, core, an…

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Barbell Hack Squat

The barbell hack squat is a squat variation performed with a barbell held behind the legs. It primarily trains the quadriceps while also involving the glutes and calves, supporting lower-body strengt…

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Barbell Hang Clean

The barbell hang clean is an explosive Olympic weightlifting movement performed from a hanging position above the floor. It develops power through the quadriceps, glutes, hamstrings, upper back, and…

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Barbell Hang Clean Below the Knees

The barbell hang clean below the knees is an Olympic weightlifting movement in which the bar starts hanging just below the knees and is explosively received on the front of the shoulders. It develops…

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Barbell Hang Snatch

The barbell hang snatch is an Olympic weightlifting movement performed from a hanging position above the floor. It develops explosive power through the legs and hips while training the shoulders, upp…

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Barbell Hang Snatch Below the Knees

The barbell hang snatch below the knees is an Olympic weightlifting variation that starts with the bar held just below knee level and finishes overhead in a squat or power receiving position. It deve…

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