Exercise library

Yoga

Yoga is a mind-body practice that combines postures, controlled breathing, and focused attention. It develops mobility, flexibility, balance, core control, and body awareness, supporting general fitn…

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Dumbbell One-Arm Tricep Kickback

The dumbbell one-arm triceps kickback is an isolation exercise performed by extending one elbow while the upper arm stays close to the torso. It primarily trains the triceps and also requires shoulde…

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EZ Bar Preacher Curl Close Grip

The close-grip EZ bar preacher curl is an isolation exercise performed with the upper arms supported on a preacher bench. It primarily trains the biceps through elbow flexion while limiting body mome…

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Barbell Military Press Seated

The seated barbell military press is a vertical pressing exercise performed while seated on a supportive bench. It primarily develops the shoulders, especially the deltoids, while the triceps and upp…

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Dumbbell Press Close Grip

The close-grip dumbbell bench press is a horizontal pressing exercise performed on a bench with the dumbbells held close together. It primarily trains the triceps while also working the chest and fro…

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Weight Plate Reverse Curl

The weight plate reverse curl is an elbow-flexion exercise performed with an overhand grip on a weight plate. It primarily trains the forearms and brachioradialis, with the biceps assisting. It suppo…

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Dumbbell Cross Tricep Extension Supine

The supine dumbbell cross-body triceps extension is a single-arm lying triceps exercise in which the dumbbell travels diagonally across the body as the elbow extends. It primarily trains the triceps…

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Weight Plate Neck Extension Prone

The prone weight plate neck extension is an isolation exercise performed face down with a weight plate positioned at the back of the head. It trains the neck extensor muscles, with support from the u…

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Barbell Tricep Press Close Grip

The barbell close-grip bench press is a horizontal pressing exercise performed with the hands set closer than a standard bench press grip. It primarily trains the triceps while also working the chest…

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Cable High Curl

The cable high curl is a biceps isolation exercise performed with cable handles set high. You curl the handles toward your head while keeping the upper arms lifted and relatively still. It builds bic…

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Scalene Stretch

The scalene stretch is a gentle neck mobility exercise that lengthens the scalene muscles along the sides of the neck. It can support neck flexibility and help ease feelings of tightness from sustain…

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Sage Twist

Sage Twist, or Marichyasana III, is a seated yoga spinal twist performed with one knee bent and the other leg extended. It emphasizes the obliques and spinal mobility while engaging the back and hips…

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Quarter Squat with Barbell

The barbell quarter squat is a partial-range squat in which you lower only about one quarter of the way down before standing again. It primarily trains the quadriceps and glutes while also requiring…

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Bench Plank Rows

Bench plank dumbbell rows are performed in a high plank with the hands supported on a bench while alternating dumbbell rows. They primarily train the back, especially the lats, while the core, should…

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Jump Squat

The jump squat is a bodyweight plyometric exercise that combines a squat with an explosive vertical jump. It primarily trains the quadriceps, glutes, and calves while developing lower-body power, coo…

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Burpee

A burpee is a full-body bodyweight conditioning exercise that combines a squat, plank, push-up-like lowering phase, and jump. It challenges cardiovascular fitness while training the legs, chest, shou…

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Dead Hang

The dead hang is a static hold performed while hanging from an overhead bar with straight arms. It develops grip and forearm endurance while challenging the shoulders, upper back, and trunk to mainta…

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Devil Press

The dumbbell devil press combines a burpee with a powerful dumbbell swing from the floor to overhead. It trains full-body strength, coordination, and cardiovascular conditioning, with major demands o…

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Chest Dips

Chest dips are a bodyweight pressing exercise performed on parallel bars with a slight forward lean to emphasize the chest. They primarily train the chest and triceps, while the shoulders and core he…

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Box Jumps

Box jumps are a plyometric exercise in which you jump from the floor onto a stable raised platform and step or jump back down. They primarily develop explosive strength and power in the quadriceps, g…

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Mace Swing

The steel mace swing is a rotational strength exercise in which a weighted mace is swung in a controlled arc around the body. It primarily develops the shoulders, especially the deltoids, while chall…

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Ab Wheel Rollout

The ab wheel rollout is a kneeling core exercise in which you roll an ab wheel forward and pull it back while keeping the torso braced. It primarily trains the abdominals, especially their ability to…

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Supine Pull-Up

The supine pull-up, also called an inverted row, is a bodyweight pulling exercise performed beneath a fixed horizontal bar. It primarily trains the lats and upper back, with meaningful involvement fr…

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Reverse Snow Angel

The Reverse Snow Angel is a prone, bodyweight shoulder and upper-back exercise in which the arms sweep along the floor from overhead toward the hips. It trains the rear shoulders, upper back, and mus…

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