Cable Inner Chest Press
The cable inner chest press is a standing cable pressing exercise in which the handles are brought forward and together in front of the chest. It primarily trains the chest, with assistance from the…
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Browse exercises with step-by-step instructions, technique tips and demonstrations.
Exercises: 1221
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Dumbbell Bench Press Palms In
The dumbbell neutral-grip bench press is a horizontal pressing exercise performed lying on a flat bench with the palms facing each other. It primarily trains the chest while the triceps and front sho…
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Smith Machine Incline Bench Press Reverse Grip
The Smith Machine Incline Reverse-Grip Bench Press is a barbell pressing exercise performed on an incline bench with the palms facing toward you. It primarily trains the upper chest, while the tricep…
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Arm Circles
Arm circles are a simple dynamic shoulder-mobility exercise performed by rotating the arms in controlled circles. They primarily warm up the deltoids and shoulder joints while engaging the upper back…
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Barbell Shoulder Press
The barbell shoulder press is a compound overhead pressing exercise performed by driving a barbell from shoulder level to overhead. It primarily trains the deltoids and also works the triceps and upp…
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Dumbbell Alternating Lateral Raise
The dumbbell alternating lateral raise is a single-arm-at-a-time shoulder isolation exercise performed while standing. It primarily targets the lateral deltoids, helping build shoulder width, muscula…
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Dumbbell Bent-Over Raise
The dumbbell bent-over raise is a rear-shoulder isolation exercise performed while hinged forward at the hips. It primarily targets the rear deltoids, with the upper back helping control the shoulder…
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Dumbbell Seated Alternating Shoulder Press
The dumbbell seated alternating shoulder press is a unilateral overhead pressing exercise performed while seated, pressing one dumbbell at a time. It primarily trains the deltoids while the triceps a…
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Dumbbell Seated Side Lateral Raise
The seated dumbbell lateral raise is an isolation exercise in which you lift dumbbells out to the sides while seated. It primarily targets the lateral deltoids, with the upper trapezius assisting as…
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Shoulder Circles
Shoulder circles are a gentle mobility exercise in which the shoulders move in controlled circles forward and backward. They warm up the shoulder joints and activate the deltoids, trapezius, and uppe…
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Cable Bicep Curl
The cable biceps curl is an isolation exercise in which you curl a cable handle toward your shoulders by bending the elbows. Constant cable tension primarily trains the biceps, with the forearms assi…
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Preacher Curl Machine
The machine preacher curl is an isolation exercise performed with the upper arms supported on a preacher pad while curling a machine handle. It primarily targets the biceps, with assistance from the…
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Alternating Arm Cobra
Alternating Arm Cobra is a prone bodyweight back-extension exercise in which one arm is lifted at a time while the torso stays long and controlled. It primarily trains the lower back and upper-back p…
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Bench Oblique Crunch
The bench oblique crunch is a bodyweight abdominal exercise performed on a bench to emphasize the obliques through controlled trunk flexion and rotation. It also engages the rectus abdominis while th…
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Bench Weighted Decline Crunch
The weighted decline bench crunch is an abdominal flexion exercise performed on a decline bench while holding external weight close to the chest. It primarily trains the rectus abdominis, with the de…
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Medicine Ball Overhead Slam
The medicine ball overhead slam is an explosive full-body movement in which you lift a medicine ball overhead and forcefully drive it into the floor. It primarily trains the core and also uses the sh…
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Barbell Sumo Deadlift
The barbell sumo deadlift is a wide-stance barbell lift in which the weight is raised from the floor by extending the hips and knees. It primarily trains the glutes and also works the quadriceps, ham…
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Cable Elevated Row
The cable elevated row is a cable pulling exercise performed with the pulley set high, drawing the handle toward the upper chest. It primarily develops the upper back, lats, rear shoulders, and elbow…
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Dumbbell One-Arm Row
The dumbbell one-arm row is a unilateral pulling exercise performed by rowing a dumbbell toward the hip from a hinged position. It primarily trains the latissimus dorsi and upper back, while the bice…
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Gironda Sternum Pull-Up
The Gironda Sternum Pull-Up is an advanced bodyweight pull-up performed with a pronounced backward lean and arched torso, aiming to bring the sternum toward the bar. It primarily trains the lats and…
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Kettlebell Row
The kettlebell row is a pulling exercise performed from a hip-hinged position, drawing a kettlebell toward the torso. It primarily trains the latissimus dorsi and upper back, with help from the bicep…
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Barbell Decline Bench Lunge
The barbell decline bench lunge is a unilateral lower-body exercise performed with the rear foot supported on a decline bench and a barbell across the upper back. It primarily trains the quadriceps a…
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Barbell Squat Wide Stance
The wide-stance barbell squat is a lower-body compound exercise performed with the feet set wider than shoulder width and a barbell supported across the upper back. It primarily trains the glutes and…
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Bodyweight Step-Up
The bodyweight step-up is a unilateral lower-body exercise performed by stepping onto a stable elevated platform and returning under control. It primarily trains the quadriceps and glutes while chall…
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