10 - 2 Lateral Raise

A shoulder isolation exercise that combines lateral raises with a specific tempo pattern, targeting the lateral deltoids through controlled movement with brief pauses.

7s Bicep Curl

A bicep curl variation that uses a 7-second tempo protocol to increase time under tension and muscle activation for enhanced strength development.

Ab Roller

An advanced core exercise using an ab roller wheel to target the abdominal muscles through controlled rolling movements requiring significant strength and stability.

Ab-X

A core exercise that involves crossing the body in an X pattern to target the obliques and develop rotational strength.

Adductor Machine

A machine-based isolation exercise that targets the adductor muscles of the inner thigh, building strength and muscle development in the medial leg.

Alternating Dumbbell Bicep Curl

A unilateral bicep exercise that targets the biceps brachii and forearms through alternating curling movements with dumbbells, improving muscle balance and coordination.

Alternating Dumbbell Snatch

An explosive full-body exercise that develops power and coordination by explosively lifting a dumbbell from ground to overhead position, alternating between arms.

Angled Bar Triceps Push Down

A cable-based isolation exercise that targets the triceps using an angled bar attachment, providing a comfortable grip and effective triceps engagement through controlled pushing movements.

Angled Leg Press

A compound lower body exercise performed on a machine that targets the quadriceps, hamstrings, and glutes through a controlled pushing motion against resistance.

Arm Blaster Hammer Curl

A bicep curl variation using an arm blaster device to isolate the biceps and prevent cheating by eliminating body swing.

Assisted Pull Ups

A pull-up variation that uses assistance to help develop upper body strength and build toward unassisted pull-ups.

Barbell Back Squat

A compound strength exercise that targets the lower body through a controlled squatting movement with a barbell positioned on the upper back.

Barbell Bench Press

A compound strength exercise that targets the chest, shoulders, and triceps through a controlled pressing movement while lying on a bench.

Barbell Bent Over Row

A compound back exercise that targets the latissimus dorsi and rhomboids through a bent-over position, engaging the entire posterior chain for strength and stability.

Barbell Bicep Curl

A classic bicep exercise using a barbell to target the biceps brachii through controlled curling movements.

Barbell Curl

A compound bicep exercise that targets the biceps brachii and forearms through controlled curling movements with a barbell.

Barbell Deadlift

A compound strength exercise that targets the posterior chain muscles through a hip hinge movement using a barbell to build overall strength and muscle mass.

Barbell Front Squat

A compound barbell exercise that targets the quadriceps, glutes, and core through a controlled squatting movement with the barbell positioned in front of the shoulders.

Barbell Hip Bridge

A compound strength exercise that uses a barbell to perform hip bridge movements to target the glutes, hamstrings, and core while improving hip strength and stability.

Barbell Muscle Clean

An explosive Olympic-style exercise that targets the entire body through a controlled clean movement, focusing on power development and full-body coordination.

Barbell Rack Pulls

A deadlift variation using a rack to limit range of motion and focus on the top portion of the deadlift movement for back and grip strength.

Barbell Row

A compound pulling exercise that targets the back muscles through a rowing motion with a barbell.

Barbell Shoulder Press

A compound shoulder exercise that involves pressing a barbell overhead, developing upper body strength and shoulder stability.

Barbell Squat

A compound lower body exercise that targets the quadriceps, hamstrings, glutes, and core by performing a squatting motion with a barbell positioned on the upper back.

Barbell Upright Rows

A compound upper body exercise that targets the deltoids and trapezius muscles through a vertical pulling motion, developing shoulder strength and upper back definition.

Battle Ropes

A high-intensity cardio exercise that uses heavy ropes to create waves and movements, providing full-body conditioning and cardiovascular benefits.

Bench Press

A compound barbell exercise that targets the chest, shoulders, and triceps through a controlled pressing movement while lying on a flat bench.

Bent Knee Leg Raises

A core exercise that targets the lower abdominal muscles by lifting bent knees toward the chest while lying supine, developing abdominal strength and control.

Bent Over Pulldown

A back exercise performed in a bent-over position using a cable machine to target the latissimus dorsi and other back muscles.

Bicep cable curls

An isolation exercise using cable resistance that targets the biceps brachii through controlled elbow flexion, building arm strength and muscle development.

Bicep Curl

A fundamental isolation exercise that targets the biceps brachii through controlled elbow flexion, building arm strength and muscle definition.

Bicep Rope Curl Superset A

A superset component exercise targeting the biceps using a rope attachment on a cable machine, designed to be performed in sequence with another exercise.

Bilateral Dumbbell Bicep Hammer Curl

An isolation dumbbell exercise that targets the biceps and brachialis muscles through a controlled hammer curl movement using both arms, improving bilateral strength and forearm development.

Bilateral Supinated Dumbbell Bicep Curl

An isolation dumbbell exercise that targets the biceps muscles through a controlled curling movement using both arms with supinated grip, improving bilateral strength and muscle development.

Bodyweight Squat

A fundamental lower body exercise that targets the quadriceps, hamstrings, glutes, and core through a controlled squatting motion using only body weight as resistance.

Box Squat

A squat variation using a box or bench to control depth and improve squat mechanics by providing a consistent stopping point.

Box Squat

A compound lower body exercise that targets the quadriceps, glutes, and hamstrings using a box or bench to control squat depth and improve form consistency.

Bulgarian Split Lunges

An advanced unilateral leg exercise that places the rear foot on an elevated surface to increase the challenge and target the quadriceps and glutes.

Bulgarian Split Squat

A unilateral leg exercise that involves performing a split squat with the rear foot elevated to target the quadriceps, glutes, and improve balance and stability.

Burpee

A high-intensity full-body exercise that combines a squat, push-up, and jump to provide cardiovascular conditioning and total body strength development.

Burpee with Dumbbell

A high-intensity compound exercise that combines a burpee movement with dumbbells to target multiple muscle groups and improve cardiovascular fitness and strength.

Cable Chest Fly

A chest isolation exercise that targets the pectoralis major muscles through controlled fly movements using cable resistance for consistent tension throughout the range of motion.

Cable Chest Press

A chest exercise that uses cable resistance to develop chest strength and muscle definition through a controlled pressing motion.

Cable core rotations

A functional exercise using cable resistance that targets the core muscles through controlled rotational movements, building rotational strength and stability.

Cable Cross Pull

A cable-based exercise that targets the back muscles through a pulling motion, engaging the lats, rhomboids, and rear deltoids while providing constant tension throughout the movement.

Cable Curl

An isolation exercise that targets the biceps brachii using a cable machine for consistent resistance throughout the range of motion, helping to build arm strength and definition.

Cable Face Pull

An isolation exercise that targets the rear deltoids and upper back muscles through a pulling motion toward the face, helping to improve posture and shoulder health.

Cable Flye Combos

A chest exercise that combines different cable flye movements to target the chest muscles from various angles and develop comprehensive strength.

Cable Forearm Curls

An isolation exercise that targets the forearm muscles through controlled wrist flexion and extension using cable resistance, building grip strength and forearm development.

Cable Mid Chest Fly

A chest isolation exercise using cable resistance that targets the middle chest muscles through a controlled fly movement.

Cable preacher curls

An isolation exercise using a preacher bench and cable resistance that targets the biceps brachii through controlled elbow flexion, providing strict form and maximum muscle isolation.

Cable Pull Overs

An isolation exercise targeting the latissimus dorsi using cable resistance to improve back strength and muscle development.

Cable Rear Delt Flys

An isolation exercise targeting the rear deltoids using cable resistance to improve shoulder stability and posture.

Cable Rotator Cuffs

A targeted isolation exercise that strengthens the rotator cuff muscles using cable resistance, improving shoulder stability and preventing injury.

Cable Row

A compound pulling exercise that targets the back muscles, particularly the lats and rhomboids, using a cable machine for consistent resistance throughout the movement.

Cable Shoulder Presses

A compound shoulder exercise that targets the deltoids, triceps, and upper chest through controlled pressing movements using cable resistance for consistent tension throughout the range of motion.

Cable upright rows

A compound exercise using cable resistance that targets the deltoids and trapezius through vertical pulling motion, building shoulder strength and upper back development.

Cambered Bar Bicep Curl

A bicep curl variation using a cambered bar that provides a different grip angle and bar path to target the biceps brachii.

Chest Press

A compound resistance exercise that targets the chest, shoulders, and triceps through a controlled pressing movement, building upper body strength and muscle development.

Clean and Press with Dumbbell

A compound strength exercise that combines a clean movement with an overhead press using dumbbells to target multiple muscle groups and improve explosive power.

Close Grip Bench Press

A compound strength exercise that emphasizes triceps development while also targeting the chest and shoulders through a narrower grip than traditional bench press.

Concentration Curls

An isolation exercise that targets the biceps through a seated position with the arm supported, allowing for focused contraction and maximum muscle engagement.

Converging Decline Chest Press

A compound machine exercise that targets the lower chest muscles through a controlled pressing movement on a decline bench with converging handles for increased chest engagement.

Converging Shoulder Press

A compound machine exercise that targets the shoulder muscles through a controlled pressing movement with converging handles, providing increased shoulder engagement and stability.

Curls

A fundamental isolation exercise that targets the biceps muscles through a controlled curling movement, typically performed with dumbbells or barbells to build arm strength and definition.

DB Front Raise

A shoulder exercise that targets the anterior deltoids by raising dumbbells to the front, developing shoulder strength and definition.

DB Goblet Squat

A compound squat variation using a dumbbell held in front of the chest to target the lower body while improving squat form and depth.

DB YTW

A shoulder rehabilitation and strengthening exercise that targets the rotator cuff and scapular stabilizers through Y, T, and W arm positions.

Deadlifts

A compound lower body exercise that targets the posterior chain through a hip hinge movement pattern, building strength in the glutes, hamstrings, and lower back.

Decline dumbell curl

An isolation exercise performed on a decline bench that targets the biceps brachii through controlled elbow flexion, providing increased range of motion and muscle activation.

Decline Machine Chest Press

A chest exercise performed on a machine with a decline angle that targets the lower chest muscles through a controlled pressing movement.

Decline sit up isometrics

An advanced core exercise that targets the rectus abdominis through static holds on a declined surface, building core endurance and stability.

Decline sit ups

An advanced core exercise that targets the rectus abdominis and hip flexors on a declined surface, providing increased resistance and challenge for abdominal development.

Decline sit ups

An advanced abdominal exercise performed on a decline bench that increases resistance and difficulty compared to regular sit-ups, targeting the core muscles.

Diverging Lat Pulldown

A compound back exercise that targets the latissimus dorsi and other back muscles using a cable machine with diverging handles, providing a natural grip angle and improved range of motion.

Diverging Seated Row

A compound machine exercise that targets the back muscles through a controlled pulling movement with diverging handles, providing increased range of motion and back engagement.

Dual Pulley Row

A compound cable exercise that targets the back muscles through a pulling movement using two pulleys simultaneously for balanced resistance.

Dumbbell Arnold presses

A compound shoulder exercise that targets all three deltoid heads through a rotational pressing movement that combines lateral raises with overhead presses.

Dumbbell Bench Press

A compound chest exercise that targets the pectoralis major, deltoids, and triceps through controlled pressing movements with dumbbells to improve upper body strength and stability.

Dumbbell Bent Over Rows

A compound back exercise using dumbbells to target the latissimus dorsi and other back muscles through controlled rowing movements.

Dumbbell Curl

An isolation exercise that targets the biceps brachii through controlled elbow flexion, helping to build arm strength and muscle definition.

Dumbbell Deadlift

A compound strength exercise that targets the posterior chain muscles through a hip hinge movement using dumbbells to improve overall strength and muscle development.

Dumbbell Flyes

A chest isolation exercise that targets the pectoralis major muscles through controlled fly movements with dumbbells to improve chest strength and definition.

Dumbbell Goblet Squat

A compound lower body exercise that targets the quadriceps, hamstrings, glutes, and core through controlled squatting movements while holding a dumbbell in goblet position.

Dumbbell Lateral Raises

A shoulder isolation exercise that targets the deltoid muscles through controlled lateral arm movements with dumbbells to improve shoulder strength and definition.

Dumbbell Lunges

A compound strength exercise that uses dumbbells to perform lunge movements to target the quadriceps, glutes, and hamstrings while improving balance and stability.

Dumbbell Rear Delt Flys

A shoulder isolation exercise that targets the posterior deltoids through controlled rear deltoid fly movements with dumbbells to improve shoulder balance and posture.

Dumbbell Romanian Deadlift

A compound posterior chain exercise that targets the hamstrings, glutes, and lower back through controlled hip hinge movements with dumbbells.

Dumbbell Rows

A compound strength exercise that targets the back muscles through controlled rowing movements using dumbbells to improve upper body strength and muscle development.

Dumbbell Shoulder Press

A compound strength exercise that uses dumbbells to perform overhead pressing movements to target the shoulders, triceps, and upper chest while improving upper body strength.

Dumbbell Shrugs

An isolation exercise targeting the trapezius muscles using dumbbells to improve shoulder and neck strength and posture.

Dumbbell Side Lateral Raise

An isolation exercise that targets the lateral deltoids through controlled abduction of the arms, helping to build shoulder width and improve shoulder stability.

Dumbbell Side Lunge

A compound lower body exercise that targets the quadriceps, hamstrings, glutes, and adductors through lateral lunge movements with dumbbells to improve leg strength and stability.

Dumbbell Squat

A compound lower body exercise that targets the quadriceps, glutes, and hamstrings through controlled squatting movements with dumbbells, improving strength and stability.

Dumbbell Thrusters

A compound exercise that combines a front squat with an overhead press, developing full-body strength and power in one fluid movement.

Dumbbell Triceps Kickback

A tricep isolation exercise that targets the triceps brachii through controlled kickback movements with dumbbells to improve arm strength and definition.

Dumbell Bicep Curl

An isolation exercise that targets the biceps through controlled curling movements with dumbbells, improving arm strength and muscle definition.

Dumbell Delt flys

A shoulder isolation exercise that targets the deltoid muscles through controlled lateral arm movements with dumbbells to improve shoulder strength and definition.

Dumbell shoulder press

A compound upper body exercise that targets the deltoids, triceps, and upper chest through controlled overhead pressing movements, building shoulder strength and stability.

Elevated Calf Raise

A calf strengthening exercise that targets the gastrocnemius and soleus muscles through controlled plantar flexion movements on an elevated surface.

Elevated Dumbbell Calf Raise

A weighted calf strengthening exercise that targets the gastrocnemius and soleus muscles through controlled plantar flexion movements with dumbbells on an elevated surface.

Explosive Trap Bar Deadlift

A compound strength exercise using a trap bar that targets the posterior chain with explosive concentric movement to develop power and strength.

EZ Bar Bicep Curls

An isolation exercise that targets the biceps using an EZ curl bar, which provides a more natural grip angle and reduces wrist strain compared to a straight barbell.

EZ Bar Overhead Tricep Extension

A compound tricep exercise using an EZ bar to target the triceps through overhead extension movement, building strength and muscle mass in the upper arms.

EZ Grip Cable Tricep Extension

A cable-based isolation exercise that targets the triceps using an EZ grip attachment, providing constant tension throughout the movement for optimal muscle development.

Facepulls

A corrective exercise that targets the rear deltoids and upper back muscles, improving posture and shoulder health through controlled pulling movements.

Flat Dumbell Chest Press

A compound upper body exercise that targets the chest, shoulders, and triceps using dumbbells while lying on a flat bench, providing greater range of motion and stability challenges compared to barbell variations.

Forearm roller bar

An advanced forearm exercise that targets both flexors and extensors through controlled wrist movements using a specialized roller bar, building comprehensive forearm strength and grip endurance.

Forearm rollers

A specialized grip and forearm exercise using a forearm roller that targets the forearm muscles through controlled wrist and finger movements, building grip strength and forearm endurance.

Front Raise Combos

A compound shoulder exercise that combines front raises with other movements to target the anterior deltoids and improve shoulder strength and coordination.

Glute Bridge Machine

A machine-based exercise that targets the glutes through a bridge movement pattern, developing posterior chain strength and muscle definition.

Hack Squat

A compound leg exercise performed on a hack squat machine that targets the quadriceps, glutes, and hamstrings with reduced spinal loading compared to barbell squats.

Hamstring Curl

An isolation exercise that targets the hamstring muscles through knee flexion movements using a machine, providing focused development of the back thigh muscles.

Heel Elevated Squats

A compound lower body exercise that targets the quadriceps and glutes with elevated heels to improve squat depth and form, building leg strength and muscle development.

High Row

A compound pulling exercise that targets the upper back muscles through a high rowing motion with resistance.

Hip Abductor Machine

A machine-based isolation exercise that targets the hip abductor muscles, building strength and stability in the lateral hip and gluteal region.

hip abductors

An isolation exercise that targets the hip abductor muscles to improve hip stability, strength, and lateral movement capabilities.

Hip adductors

An isolation exercise that targets the hip adductor muscles through controlled leg adduction movements, building inner thigh strength and muscle development.

Hip Thrusters

A compound lower body exercise that targets the glutes and hamstrings through controlled hip thrusting movements, improving posterior chain strength and hip power.

Horizontal Calf Press

A machine-based isolation exercise that targets the calf muscles through a controlled pressing movement while seated in a supported position.

Horizontal Pulls

A compound resistance exercise that targets the back, biceps, and rear deltoids through a controlled horizontal pulling movement, building upper body strength and muscle development.

Incline Dumbbell Row

A compound dumbbell exercise that targets the back muscles through a pulling movement while lying on an incline bench, providing support and isolation for the back muscles.

Incline Dumbell Chest Press

A compound strength exercise that targets the upper chest and shoulders through a controlled pressing movement on an inclined bench.

Incline Machine Chest Press

A chest exercise performed on a machine with an incline that targets the upper chest muscles through a controlled pressing movement.

Incline Smith Machine Press

A compound upper body exercise that targets the upper chest, shoulders, and triceps using a Smith machine on an inclined bench, providing guided movement and stability for controlled pressing.

inner hip abductor

An isolation exercise that targets the inner hip abductor muscles to improve hip stability and strength.

Kettlebell Around The World

A dynamic kettlebell exercise that improves shoulder mobility, core stability, and coordination through controlled circular movements around the body.

Kettlebell Deadlift

A compound lower body exercise that targets the posterior chain muscles through a hip hinge movement, using a kettlebell for resistance and improved grip strength.

Kettlebell Deadlift

A compound lower body exercise that targets the posterior chain muscles through a hip hinge movement, using a kettlebell for resistance and improved grip strength.

Kettlebell Pull Through

A hip hinge exercise that targets the glutes and hamstrings while improving hip mobility and posterior chain strength through controlled kettlebell movements between the legs.

Kettlebell Single Leg Deadlift

A unilateral deadlift variation that targets the posterior chain while improving balance, stability, and single-leg strength using a kettlebell.

Kettlebell Squat

A compound lower body exercise that targets the quadriceps, glutes, and hamstrings through controlled squatting movements with a kettlebell, improving strength and stability.

Kettlebell Squat Thrust

A dynamic compound exercise that combines kettlebell squatting with explosive thrusting movements, targeting the lower body and improving power, strength, and cardiovascular fitness.

Kettlebell Squat with Hip Opener

A compound lower body exercise that combines kettlebell squatting with hip opening movements, improving strength, mobility, and functional movement patterns.

Kettlebell Swing

A dynamic full-body exercise that develops power and cardiovascular fitness through explosive hip hinge movements, using a kettlebell for resistance and momentum.

Kettlebell Swing

A dynamic full-body exercise that develops power and cardiovascular fitness through explosive hip hinge movements, using a kettlebell for resistance and momentum.

Kettlebell tricep extension

An isolation exercise using a kettlebell that targets the triceps brachii through controlled elbow extension, building arm strength and muscle development.

Knee Push-Up

A modified push-up variation performed on the knees that targets the chest, shoulders, and triceps while reducing the load for beginners or those building strength.

Kneeling Ball Slams

A plyometric exercise using a medicine ball that combines explosive movement with controlled slamming, building power, coordination, and full-body strength from a kneeling position.

Landmine Front Squats

A compound lower body exercise that combines front squat mechanics with a landmine attachment, providing a more natural movement pattern and reduced spinal loading compared to traditional barbell squats.

Lat Pulldown

A compound pulling exercise that targets the latissimus dorsi muscles through a pulldown motion using a cable machine.

Lateral Lunge

A side-to-side lunge exercise that targets the inner and outer thighs while developing lateral movement and balance.

Lateral Pull Downs

A compound resistance exercise that targets the latissimus dorsi and upper back muscles through a controlled downward pulling movement, improving upper body strength and muscle development.

Lateral raise machine

An isolation exercise that targets the lateral deltoids using machine resistance, providing controlled movement and stability for shoulder development.

Lateral raise machine

An isolation exercise that targets the lateral deltoids through controlled shoulder abduction using a specialized machine, building shoulder width and muscle development.

Lateral Shoulder Raises

An isolation exercise that targets the lateral deltoids through controlled shoulder abduction, building shoulder width and strength.

Leg Extension

An isolation exercise that targets the quadriceps muscles through knee extension movements using a machine, providing focused development of the front thigh muscles.

lower back curl

A targeted exercise that focuses on strengthening the lower back muscles through controlled curling movements to improve core stability and back strength.

mace alt bicep swing

A dynamic macebell exercise that combines alternating bicep curls with swinging movements for functional strength and coordination development.

Machine Calf Raises

An isolation exercise that targets the calf muscles through plantar flexion movements using a machine, developing lower leg strength and definition.

Machine Chest Flys

An isolation exercise that targets the chest muscles through controlled fly movements using a machine to provide stability and consistent resistance.

Machine Chest Press

A compound chest exercise performed on a machine that targets the pectoral muscles with controlled resistance and reduced stability requirements.

Machine Lat Pulldowns

A compound back exercise performed on a machine that targets the latissimus dorsi and other back muscles with controlled resistance.

Machine Leg Curls

An isolation exercise targeting the hamstrings using a leg curl machine for controlled resistance and muscle development.

Machine Military Press

A compound shoulder exercise using a machine to target the deltoids and triceps through controlled overhead pressing movements with guided resistance.

Machine Shoulder Press

A compound shoulder exercise that targets the deltoids and triceps using a machine for controlled movement and consistent resistance throughout the range of motion.

Manmakers

A complex compound exercise combining push-ups, rows, and overhead presses using dumbbells for full-body strength and conditioning.

Mountain Climbers

A dynamic cardio exercise that combines core strength and cardiovascular conditioning by alternating knee drives toward the chest while maintaining a plank position.

Neutral Grip Lat Pulldown

A compound machine exercise that targets the latissimus dorsi and back muscles through a controlled pulling movement using a neutral grip for optimal shoulder positioning and back engagement.

Nordic curls

An advanced bodyweight hamstring exercise that requires significant strength and control to perform a controlled eccentric lowering movement.

Overhead Plate Triceps Extension

A triceps isolation exercise performed with a weight plate held overhead to target the back of the arms through controlled extension movements.

Overhead Press

A compound upper body exercise that targets the shoulders, triceps, and core through controlled pressing movements overhead, improving strength and shoulder stability.

Overhead tricep extension

An isolation exercise that targets the triceps brachii through controlled elbow extension with arms positioned overhead, building arm strength and definition.

Overhead tricep extension

An isolation exercise that targets the triceps through overhead extension movements, typically performed with dumbbells or cables.

Plank with Dumbbell Row

A compound exercise that combines a plank hold with a dumbbell row, developing core stability and upper back strength simultaneously.

Preacher Bicep Curl

An isolation exercise that targets the biceps brachii using a preacher bench to eliminate momentum and ensure strict form, providing focused muscle development and definition.

Prone Leg Curl

A machine-based exercise that targets the hamstrings through a prone lying position, isolating the posterior thigh muscles.

Pullover Combos

A compound upper body exercise that targets the latissimus dorsi, chest, and core through combined pullover movements with additional exercises to improve back strength and coordination.

Read delt cable flies

A corrective exercise that targets the rear deltoids through controlled horizontal abduction, improving posture and shoulder health using cable resistance.

Rear delt rows

A corrective exercise that targets the rear deltoids and upper back muscles through controlled rowing movements, improving posture and shoulder health.

Rear Deltoid Cable Flys

An isolation exercise that targets the rear deltoids through a horizontal abduction movement using a cable machine, helping to improve posture and shoulder health.

Renegade Rows

A compound exercise that combines a plank position with alternating dumbbell rows to target the back, core, and shoulders while improving stability.

Reverse Curl

A bicep and forearm exercise that targets the biceps brachii and brachioradialis through controlled curling movements using an overhand grip to improve arm strength and grip.

Reverse Forearm Curls

An isolation exercise that targets the forearm extensors through controlled wrist extension, building grip strength and forearm muscle balance.

Reverse Nordic Curls (Banded)

A hamstring strengthening exercise using resistance bands to provide assistance while performing the reverse nordic curl movement pattern.

Reverse Wrist Curl

An isolation exercise that targets the forearm extensors through controlled wrist extension, building grip strength and forearm muscle balance.

RFESS

A single-leg squat variation that develops unilateral leg strength, balance, and stability through a controlled movement pattern.

Romanian Deadlifts

A hip hinge exercise that targets the hamstrings and glutes through a controlled eccentric and concentric movement pattern.

Rope Cable Bicep Curl

An isolation exercise targeting the biceps using a cable machine with rope attachment to provide constant tension throughout the movement.

Rope Cable Tricep Extension

An isolation exercise that targets the triceps using a cable machine with rope attachment, providing constant tension throughout the movement range.

Rope Cable Tricep Extension Superset B

A superset component exercise targeting the triceps using a rope attachment on a cable machine, designed to be performed in sequence with another exercise.

Rope Tricep Extension

An isolation exercise that targets the triceps brachii through controlled elbow extension using a rope attachment on a cable machine, building arm strength and definition.

Rotational Curl

A bicep curl variation that incorporates rotation to target the brachialis and brachioradialis muscles while improving forearm strength and grip.

Russian Twist (weight)

A core exercise that targets the obliques and rotational muscles through controlled twisting movements while holding a weight for added resistance.

Seated Arnold Press

A shoulder exercise that combines a rotational movement with an overhead press, targeting the deltoids through a full range of motion while seated for stability.

Seated Cable Row

A compound back exercise that targets the latissimus dorsi, rhomboids, and biceps through controlled rowing movements using cable resistance for consistent tension throughout the range of motion.

Seated Decline Dumbbell Fly

A chest isolation exercise performed in a seated decline position that targets the lower chest muscles through controlled fly movements.

Seated Hamstring curl

A machine-based isolation exercise that targets the hamstring muscles through seated knee flexion, building strength and muscle development in the posterior thigh.

Seated Leg Press

A compound machine exercise that targets the quadriceps, hamstrings, and glutes through a controlled pushing movement while seated in a supported position.

Seated Rotational Curls

A bicep curl variation performed in a seated position that incorporates rotation to target the brachialis and brachioradialis muscles.

Shoulder Press

A compound upper body exercise that targets the deltoids and triceps through controlled overhead pressing movements, developing shoulder strength and stability.

Single Arm Bent Over Dumbbell Row

A compound dumbbell exercise that targets the back muscles through a controlled pulling movement using one arm while bent over, improving unilateral strength and back stability.

Single Arm Cable Face Pull

An isolation cable exercise that targets the rear deltoids and upper back muscles through a controlled pulling movement using one arm, improving shoulder stability and posture.

Single Arm Cable Pull Down

A unilateral back exercise that targets the latissimus dorsi and improves muscle balance through controlled single-arm pulling movements with cable resistance.

Single Arm Cable Tricep Extension

An isolation exercise that targets the triceps brachii through controlled elbow extension using cable resistance, allowing for unilateral training and muscle balance.

Single Arm Dumbbell Bicep Curl

An isolation dumbbell exercise that targets the biceps muscles through a controlled curling movement using one arm, improving unilateral strength and muscle balance.

Single Arm Dumbell Shoulder Press

A compound dumbbell exercise that targets the shoulder muscles through a controlled pressing movement using one arm, improving unilateral strength and stability.

Single arm forearm pronators

An isolation exercise that targets the pronator teres muscle through controlled forearm pronation movements, building forearm strength and muscle balance.

Single Arm Pronators

An isolation exercise that targets the supinator muscle through controlled forearm supination movements, building forearm strength and muscle balance.

Single Leg Tib Raises

A unilateral isolation exercise that targets the tibialis anterior muscle through controlled dorsiflexion, building lower leg strength and improving ankle stability.

Sit Up (Full Range)

A core exercise that targets the abdominal muscles through a full range of motion, from lying supine to sitting upright, developing abdominal strength and endurance.

Slam Ball Overhead Slam

A dynamic exercise that targets the entire body through an explosive overhead slam motion using a medicine ball.

Slam Ball Overhead Slam

A dynamic exercise that targets the entire body through an explosive overhead slam motion using a medicine ball.

Sled Bicep Curls

A functional bicep exercise using a sled to perform curling movements that target the biceps while improving stability and coordination.

Sled Push and Pull

A functional conditioning exercise that combines pushing and pulling a weighted sled, building full-body strength, cardiovascular endurance, and athletic performance.

Smith machine squads

A compound lower body exercise that targets the quadriceps, glutes, and hamstrings using a Smith machine for guided movement, building leg strength and muscle development.

Smith machine stiff leg deadlifts

A compound lower body exercise that targets the hamstrings, glutes, and lower back using a Smith machine for guided movement, building posterior chain strength and flexibility.

Squat Thrusters

A dynamic compound exercise that combines squatting with explosive thrusting movements, targeting the lower body and improving power, strength, and cardiovascular fitness.

Standing Cable Bicep Curl

A bicep isolation exercise using cable resistance that provides constant tension throughout the movement to target the biceps brachii.

Standing Dumbbell Tricep Overhead Press

A tricep isolation exercise performed in a standing position that targets the triceps brachii through controlled overhead extension movements.

Standing Lunges (on ball of your feet)

A dynamic lunge variation performed on the balls of the feet to improve balance, ankle stability, and lower body strength.

Standing Shoulder Press

A compound shoulder exercise that targets the deltoids, triceps, and core through controlled pressing movements while standing to improve upper body strength and stability.

Stiff Arm Cable Scapula Retraction

A shoulder rehabilitation exercise that targets the scapular retractor muscles to improve shoulder stability and posture.

Stiff Leg Deadlift

A deadlift variation that emphasizes hamstring flexibility and strength by keeping the legs straight throughout the movement.

Straight Bar Cable Bicep Curls

A bicep isolation exercise that targets the biceps brachii and forearms through controlled curling movements using a straight bar attached to a cable machine for consistent resistance.

Straight Bar Cable Tricep Extension

A cable-based isolation exercise that targets the triceps using a straight bar attachment, providing constant tension throughout the movement for optimal muscle development.

Straight Bar Cable Tricep Extension

An isolation exercise targeting the triceps using a straight bar attachment on a cable machine for controlled resistance.

Straight Bar Cable Tricep Push Down

An isolation exercise that targets the triceps brachii through controlled elbow extension using cable resistance with a straight bar attachment, building arm strength and definition.

Straight Bar Tricep Extension

A tricep isolation exercise using a straight bar to target the triceps brachii through controlled extension movements.

Sumo

A compound lower body exercise that targets the legs and glutes through a wide-stance squat movement pattern.

T Bar Deadlift

A compound lower body exercise using a T-bar machine that targets the posterior chain through a hip hinge movement, building strength in the glutes, hamstrings, and lower back.

T bar row

A compound back exercise using a T-bar machine that targets the latissimus dorsi and rhomboids through a controlled pulling motion, building upper back strength and muscle development.

T-Bar Rows

A compound back exercise that targets the latissimus dorsi, rhomboids, and biceps through controlled rowing movements using a T-bar machine to improve back strength and posture.

Thrusters with Dumbbell

A compound strength exercise that combines a squat with an overhead press using dumbbells to target multiple muscle groups and improve functional fitness.

Tib Bar

A specialized isolation exercise using a tib bar that targets the tibialis anterior muscle through controlled dorsiflexion, building lower leg strength and improving ankle stability.

Transverse Step Up

A functional movement that combines step-up mechanics with transverse plane rotation to improve balance, stability, and unilateral leg strength.

Trap Bar Deadlift

A compound strength exercise using a trap bar that targets the posterior chain through a hip hinge movement pattern.

Tricep Cable Pull Down

An isolation exercise that targets the triceps through controlled downward pulling movements using a cable machine.

Tricep Extension

An isolation exercise that targets the triceps brachii through controlled elbow extension, building arm strength and muscle definition.

Tricep Overhead Cable Extension

An isolation exercise targeting the triceps using cable resistance with an overhead position to maximize muscle engagement.

Tricep Overhead Extension with Plate

An isolation exercise that targets the triceps through overhead extension movements using a weight plate for resistance.

Tricep Skull Crusher

An isolation exercise that targets the triceps through controlled extension movements, improving arm strength and muscle definition while lying on a bench.

TRX Alternating Jumping Lunge

A plyometric exercise using TRX straps that combines explosive jumping lunges with alternating legs for power development and cardiovascular conditioning.

TRX Alternating Reverse Lunge

A dynamic lower body exercise using TRX suspension straps that combines reverse lunges with alternating legs for improved balance and strength.

TRX Back Row

A suspension training exercise that targets the back muscles through a rowing motion, developing upper body strength and stability.

TRX Reverse Chest Fly

A suspension training exercise that targets the chest muscles through a reverse fly motion, developing upper body strength and stability.

TRX Single Leg Pistol Squat

An advanced unilateral squat variation using TRX straps for assistance, building single-leg strength and balance while maintaining proper form.

TRX Tricep Extension

A suspension training exercise that targets the triceps through an extension motion, developing upper body strength and stability.

Under hand Bench press

A compound upper body exercise that targets the chest, shoulders, and triceps using an underhand grip, providing a unique angle of resistance for muscle development.

V-Bar Cable Tricep Extension

A cable-based isolation exercise that targets the triceps using a V-bar attachment, providing a neutral grip position for optimal muscle engagement and reduced wrist strain.

V-Ups

An advanced core exercise that targets the abdominal muscles through a dynamic V-shaped movement pattern requiring strength and coordination.

Walking Lunge

A dynamic lower body exercise that combines lunges with forward movement to improve leg strength, balance, and coordination.

Walking Lunges

A dynamic lower body exercise that targets the quadriceps, glutes, and hamstrings through alternating forward lunges while walking, improving balance and coordination.

Weighted Dip

A compound upper body exercise that targets the chest, triceps, and shoulders through controlled dipping movements with added weight, improving strength and muscle development.

Weighted Pull Up

A compound upper body exercise that targets the back, biceps, and shoulders through controlled pull-up movements with added weight, improving strength and muscle development.

Weighted Sit Up

A core exercise that targets the abdominal muscles through controlled sit-up movements with added weight, improving core strength and muscle development.

Wide Grip Lat Pull Downs

A compound machine exercise that targets the latissimus dorsi and back muscles through a controlled pulling movement using a wide grip for increased back engagement.

Wide Grip Machine Rows

A back exercise performed on a machine using a wide grip to target the upper back muscles and improve shoulder stability.

Wolverines

A dynamic upper body exercise that targets the shoulders, chest, and arms through explosive punching movements with resistance to improve power and coordination.

Wrist Curl

An isolation exercise that targets the forearm flexors through controlled wrist flexion, building grip strength and forearm muscle development.