BICEPS

Build a strong pair of arms and improve your t-shirt appeal by including the bicep exercises in this section in your upper body workout routines.

Barbell Curl

The barbell curl is a classic bicep curls exercise used to build bigger, stronger arms by targeting the biceps brachii, brachialis, and brachioradialis.

Barbell Preacher Curl

The barbell preacher curl is a strict, time-tested bicep curl variation that isolates the biceps brachii—especially the short head—by locking the upper arms against a preacher curl bench or preacher curl pad.

Dumbbell Alternate Biceps Curl

The Dumbbell Alternate Biceps Curl is a classic biceps curls exercise that builds upper-arm size, strength, and symmetry.

Dumbbell Standing Biceps Curl

The dumbbell standing biceps curl is a classic biceps exercise that builds the biceps brachii, brachialis muscle, and forearm muscles while improving control, symmetry, and overall upper-arm strength.

Dumbbell Concentration Curl

The dumbbell concentration curl is a strict isolation exercise designed to maximise constant tension, elbow flexion, and short-head biceps activation.

Dumbbell Hammer Curl

The dumbbell hammer curl is a classic arm-building exercise that targets the brachialis, brachioradialis, and biceps brachii using a strict neutral grip. Because your palms face inward, the hammer curl improves wrist stability, boosts grip strength, and keeps tension on the upper arms through the full range of motion.

Dumbbell Incline Biceps Curl

The dumbbell incline biceps curl is one of the most effective incline dumbbell curls for isolating the biceps brachii, especially the long head. Sitting on an incline bench moves your arms behind your body in the starting position, placing the biceps into a deep stretched position and increasing range of motion.

Dumbbell Zottman Curl

The Dumbbell Zottman Curl is one of the most effective bicep curls for building both the biceps brachii and the forearm muscles in one movement

Cable Curl

The cable curl is a staple biceps exercise that uses the cable machine to deliver constant tension on the biceps brachii, brachialis, and brachioradialis forearm muscles throughout the entire movement.

EZ Barbell Curl

The EZ Barbell Curl is a staple biceps exercise that targets the biceps brachii, brachialis, and forearms while reducing wrist and elbow strain thanks to the angled grip of the EZ curl bar.

TRICEPS

Improve arm strength and size by including the triceps exercises in this section in your upper body workout routines.

Barbell Close Grip Bench Press

The Barbell Close Grip Bench Press targets the triceps brachii while still engaging the pectoral muscles, shoulder joint, and anterior deltoids.

Barbell Lying Triceps Extension Skull Crusher

The Barbell Lying Triceps Extension Skull Crusher is an isolation exercise for the triceps muscle group, targeting the long head, medial head, and lateral head of the triceps brachii.

Barbell Seated Overhead Triceps Extension

The barbell seated overhead triceps extension is an isolation exercise that primarily targets the long head of the triceps, making it one of the most effective movements for building upper-arm size and triceps growth.

Barbell Standing Overhead Triceps Extension

The barbell standing overhead triceps extension is a powerful triceps extension exercise that primarily targets the long head of the triceps, the largest of the three heads and a key contributor to upper-arm size.

Cable Overhead Triceps Extension (Rope Attachment)

The cable overhead triceps extension with rope attachment is an isolation exercise that targets the long head of the triceps, helping build strong triceps, upper-arm size, and better definition.

Cable Pushdown (Rope Attachment)

The cable pushdown with rope attachment is one of the best exercises for effective triceps development.

Cable Pushdown

The cable pushdown is a classic tricep pushdown exercise used to build tricep muscles strength, muscle growth, and arm definition.

Cable Triceps Pushdown (V bar)

The cable triceps pushdown (V bar) is a widely used tricep exercise performed on a cable pulley machine to build tricep strength, muscle growth, and control.

Dumbbell Kickback

The dumbbell kickback is a classic triceps exercise used to isolate the triceps muscle with focused tension and strict control.

Dumbbell Standing Triceps Extension

The dumbbell standing triceps extension is a classic dumbbell tricep extension exercise that targets the long head of the triceps through a large range of motion.

FOREARMS

Build a strong grip and improve your ability to carry everyday objects and manipulate a barbell by including the forearm exercises in this section in your regular workout routines.

Barbell Bench Press

The barbell bench press is one of the most effective upper-body strength training movements for building the upper chest, chest muscles, triceps brachii, and anterior deltoids.

Barbell Decline Bench Press

The barbell decline bench press is a key bench press variation designed to emphasise the lower chest while still training the triceps brachii, anterior deltoids, and upper-body pressing muscles.

Barbell Incline Bench Press

The barbell incline bench press is one of the most effective bench press variations for building the upper chest, especially the clavicular head of the pectoralis major.

Cable Standing Fly

The cable standing fly is a highly effective chest exercise that isolates the chest muscles using constant tension from the cable machine.

Chest Dip

The chest dip is one of the most effective upper-body body-weight exercises for building the chest muscles,

Dumbbell Bench Press

The dumbbell bench press is a powerful bench press variation that builds chest muscles.

Dumbbell Decline Bench Press

The decline dumbbell bench press is a key bench press variation designed to emphasise the lower chest (sternal head of the pectoralis major)

Dumbbell Fly

The dumbbell fly (also called the dumbbell chest fly or chest fly) is a chest-focused movement that stretches and contracts the chest muscles through a long range of motion.

Dumbbell Incline Bench Press

The dumbbell incline bench press is a key upper-chest exercise that targets the upper chest muscles (clavicular head), anterior deltoids, and triceps while improving shoulder stability and pressing strength.

Dumbbell Incline Fly

The dumbbell incline fly is a chest-focused exercise that targets the upper chest muscle group, with particular emphasis on the clavicular head of the pectoralis major.

Push-up

The push up is a classic body weight chest exercise that builds upper body strength by training the pectoralis major muscles, pectoral muscles, upper arms, shoulders, triceps, and core muscles.

Push-up for Ladies

The push-up for ladies is a foundational body weight and strength training exercise used to build upper body strength while engaging the entire body.

Dumbbell Fly for Ladies

The dumbbell fly for ladies is a classic dumbbell chest exercise that targets the chest muscles (pecs) while engaging the arm muscles, shoulder region, and stabilising muscles of the upper body.

Dumbbell Bench Press for Ladies

The dumbbell bench press for ladies is a staple chest exercise used to build upper body strength and develop strong, balanced pressing mechanics.

Barbell Incline Bench Press for Ladies

The barbell incline bench press for ladies is a chest exercise that increases emphasis on the upper chest muscles, particularly the clavicular head of the pectoralis major.

Barbell Bench Press for Ladies

The barbell bench press for ladies is a foundational strength training exercise used to build upper body strength and increase muscle mass.

Dumbbell Incline Bench Press for Ladies

The Dumbbell Incline Bench Press for Ladies is a dumbbell exercise that targets your pectorals. It also recruits the anterior deltoids and triceps to keep you stable and moving well from start to finish. 

Barbell Decline Bench Press for Ladies

The barbell decline bench press for ladies is a bench press exercise that places greater emphasis on the lower chest, specifically the sternal head of the pectoralis major.

Dumbbell Decline Bench Press for Ladies

The dumbbell decline bench press for ladies is a chest-focused bench press exercise that places more emphasis on the lower chest, particularly the sternal head of the pectoralis major.

Dumbbell Incline Fly for Ladies

The dumbbell incline fly for ladies is a chest exercise that targets the upper chest muscles, particularly the upper pecs and clavicular head of the pectoralis major.

Barbell Decline Wide Grip Press

The barbell decline wide grip press is a barbell bench press variation that places strong emphasis on the chest muscles, particularly the lower chest (sternal head of the pectoralis major).

Barbell Wide Bench Press

The barbell wide bench press is a bench press variation designed to place greater emphasis on the chest muscles, particularly the pectoralis major.

Cable Bench Press

The cable bench press is a compound cable chest press exercise that targets the chest muscles, primarily the pectoralis major, while also recruiting the anterior deltoids and triceps as secondary muscles.

Cable Crossover Variation

The cable crossover variation is a staple cable chest exercise that targets the chest muscles, primarily the pectoralis major, with support from the pectoralis minor, anterior deltoids, and stabilising muscles of the upper body.

Cable Decline Fly

The cable decline fly is a chest isolation exercise performed on a cable machine that primarily targets the lower chest, specifically the sternal head of the pectoralis major.

Cable Incline Bench Press

The cable incline bench press is a compound cable chest press exercise that targets the upper chest muscles, with primary emphasis on the clavicular head of the pectoralis major.

Cable Incline Fly (on Stability Ball)

The cable incline fly on a stability ball is an upper-chest isolation exercise that primarily targets the clavicular head of the pectoralis major.

Cable Incline Fly

The cable incline fly is a cable chest exercise that primarily targets the upper chest, specifically the clavicular head of the pectoralis major.

Cable Low Fly

The cable low fly is a cable chest exercise that primarily targets the upper chest, with particular emphasis on the clavicular head of the pectoralis major.

Cable Lying Fly

The cable lying fly is a chest isolation exercise performed lying flat on a bench using a cable machine. It primarily targets the chest muscles (pectoralis major) by emphasising horizontal arm adduction while maintaining constant tension through the entire range of motion.

Cable Middle Fly

The cable middle fly is a chest isolation exercise performed on a cable machine using two cables set at chest height. This variation primarily targets the mid-chest, specifically the sternal head of the pectoralis major, by emphasising horizontal arm adduction through a controlled fly motion.

Decline Push-Up

The decline push-up is a bodyweight push up exercise that builds upper body strength, with primary emphasis on the upper chest (clavicular head of the pectoralis major), anterior deltoids, and triceps brachii.

Dumbbell Decline Fly

The Dumbbell Decline Fly is a dumbbell exercise that targets your pectorals. It also recruits the anterior deltoids and triceps to keep you stable and moving well from start to finish. 

Dumbbell Pullover

The dumbbell pullover is a classic chest exercise and upper-body movement performed on a flat bench that targets both the chest muscles (pectoralis major) and the back muscles, particularly the latissimus dorsi.

Incline Push-up

The incline push-up is a bodyweight chest exercise performed with the hands on an elevated surface such as a bench, box, or step.

Smith Bench Press

The Smith Bench Press is a smith machine exercise that targets your pectorals. It also recruits the anterior deltoids and triceps to keep you stable and moving well from start to finish. 

Smith Decline Bench Press

The Smith decline bench press is a compound chest exercise performed on a Smith machine using a decline bench position. It primarily targets the lower chest muscles, specifically the sternal head of the pectoralis major, while also engaging the triceps and anterior deltoids as secondary muscles.

SHOULDERS

Build a strong, stable upper body by including the shoulder exercises in this section in your upper body workout routines.

CHEST

Build a big, strong upper body and improve your pressing strength by including the chest exercises in this section in your upper body workout routines.

BACK

Build a strong back, improve your posture and increase your full body strength by including the back exercises in this section in your workout routines.

CALVES

Round out your leg training and improve your lower body explosivity and control by including the calf exercises in this section in your lower body workout routines.

QUADS

Build a firm pair of legs by including the quad exercises in this section in your lower body workout routines.

GLUTES

Build up your body’s strength base and improve lower body power and stability by including the glute exercises in this section in your lower body workout routines.

HAMSTRINGS

Build a strong set of legs, strengthen your posterior chain and ward off injury by including the hamstring exercises in this section in your lower body workout routine.

ABS

Build a strong core and improve your posture by including the exercises in this section in your core workout routine.

Cable Kneeling Crunch

The cable kneeling crunch is a core-focused movement that targets the rectus abdominis, obliques, and deeper stabilisers like the transverse abdominis. Unlike bodyweight crunches, cable crunches create adjustable resistance through the cable machine, allowing progressive overload and full contraction through the entire range of motion.

Dead Bug

The dead bug exercise is a highly effective core exercise that strengthens the core muscles by training the body to stabilise while moving the limbs independently.

Front Plank

The front plank is a staple core exercise that strengthens the core muscles, abdominal muscles, oblique muscles, rectus abdominis, transverse abdominis, transversus abdominis, and the deeper stabilisers that support a neutral spine.

Standing Wheel Rollout

The Standing Wheel Rollout — also known as the standing ab wheel rollout — is one of the most advanced ab wheel exercises for developing total core strength, core stability, and full-body control.

Weighted Russian Twist (Legs Up)

The weighted Russian twist (legs up) is a core-strengthening rotation exercise that targets the obliques, rectus abdominis, external obliques, transverse abdominis, hip flexors, and deep core muscles.

Cable Vertical Pallof Press

The cable vertical Pallof press is an anti rotation exercise that teaches the body to resist rotation while strengthening the core muscles, including the rectus abdominis, oblique muscles, and transverse abdominis.

Hollow Hold

The hollow hold (also called the hollow body hold) is a foundational core exercise that develops isometric strength through the rectus abdominis, transverse abdominis, obliques, hip flexors, and deep stabilisers across the entire core.

Hanging Leg Hip Raise

The hanging leg hip raise is one of the most advanced hanging leg raises variations, targeting the lower abs, hip flexors, abdominal muscles, and deep core muscles through controlled spinal flexion and posterior pelvic tilt

Weighted Decline Sit-up

The weighted decline sit up is a high-intensity core exercise performed on a decline bench to increase the range of motion and place greater tension on the abdominal muscles, especially the rectus abdominis.

Hanging Toes to Bar

The hanging toes to bar is an advanced core exercise performed from a pull up bar, requiring strong core strength, hip flexors, straight-leg control, and full upper body strength.

Barbell Bent Over Row

The barbell bent over row is a classic back-building exercise and one of the most effective bent over row variations for developing the upper body, back muscles, and full-body pulling strength.

Barbell Shrug

The barbell shrug is a classic upper-body strength exercise that targets the upper traps and builds dense, powerful upper back muscle.

Cable Front Seated Row

The Cable Front Seated Row works the lats (latissimus dorsi), rhomboids, and rear delts. The constant cable tension helps improve posture and back muscle balance.

Cable Pulldown

The cable pulldown—often called the lat pulldown—is one of the most effective vertical pulling exercises for building upper-back width, lat thickness, and overall pulling strength.

Dumbbell Bent Over Row

The dumbbell bent over row is a highly effective back exercise that targets the upper back, lats, rhomboids, rear delts, trapezius, and supporting upper arm and arm muscles.

Lever Back Extension

The Lever Back Extension targets the lower back (erector spinae), glutes, and hamstrings. It helps build spinal stability and hip strength when performed with control.

Pull-up

The pull-up is a classic upper-body strength exercise that builds serious upper body strength, targeting the lats, back muscles, biceps, rear delts, forearms, and core.

Cable Seated Row

The cable seated row is a staple upper-body strength exercise designed to build the upper back, mid-back, and posterior chain muscles. It targets the lats (latissimus dorsi), rhomboids, rear delts, traps, and upper arm muscles while engaging the biceps, forearms, and core.

Wide Grip Pull-Up

The wide grip pull up is an upper-body strength exercise performed on a pull up bar using an overhand grip wider than shoulder width. Compared to a standard pull up, the wider grip places more emphasis on the outer lats (latissimus dorsi) and teres major, helping build classic V-taper width.

Barbell Deadlift

The barbell deadlift (also called the conventional deadlift) is one of the most effective compound exercises for building full-body strength. It trains the posterior chain, including the erector spinae, gluteus maximus, hamstrings, latissimus dorsi, upper back, core muscles, and abdominal muscles, while also developing serious grip strength.

Barbell Seated Calf Raise

The barbell seated calf raise is a strict, lower-leg isolation exercise that emphasises the soleus muscle — the deeper calf muscle responsible for ankle stability, balance, and long-duration strength.

Barbell Standing Leg Calf Raise

The Barbell Standing Leg Calf Raise is a classic standing calf raise variation designed to build the calf muscles — especially the gastrocnemius muscle — which gives the calves their size, shape, and explosive power.

Donkey Calf Raise

The donkey calf raise is a classic calf exercise that targets both major calf muscles — the gastrocnemius muscle and the soleus muscle — through a deeper stretched position than standard standing calf raises or seated calf raises.

Dumbbell Standing Calf Raise

The Dumbbell Standing Calf Raise is a straightforward, highly effective calf raise variation that trains both major calf muscles — the gastrocnemius and the soleus — while improving balance, ankle control, and lower-leg stability.

Lever Seated Calf Raise (Plate Loaded)

The Lever Seated Calf Raise (plate loaded) is a highly effective seated calf raise variation designed to isolate the soleus muscle, the deeper portion of the calf muscles responsible for ankle stability, endurance, and powerful lower-leg strength.

Lever Standing Calf Raise

The lever standing calf raise is a highly effective standing calf raise variation that targets the calf muscles—primarily the gastrocnemius, while still activating the soleus for complete lower-leg development.

Sled 45 Calf Press

The Sled 45 Calf Press is a heavy, controlled calf exercise performed on a 45-degree leg press machine. With your feet placed low on the platform, the calf muscles — the gastrocnemius and soleus — move through a full range of motion without loading the spine.

Smith Standing Leg Calf Raise

The Smith Standing Leg Calf Raise is a calf-focused exercise performed on the Smith machine to build the lower leg—specifically the gastrocnemius and soleus.

Weighted Donkey Calf Raise

The weighted donkey calf raise is a serious lower-leg builder that targets both major calf muscles — the gastrocnemius muscle and the soleus muscle — through a deep stretched position and a long range of motion.

Single Leg Calf Raise Off Step

The Single Leg Calf Raise Off Step is a high-tension unilateral calf exercise that isolates each calf muscle—the gastrocnemius and soleus—to build balanced lower-leg strength, stronger ankles, and better muscle function.

Barbell Reverse Wrist Curl

The Barbell Reverse Wrist Curl is a key wrist curls variation that targets the wrist extensors on the top of the forearms.

Barbell Standing Back Wrist Curl

The Barbell Standing Back Wrist Curl is a forearm isolation exercise that targets the wrist extensors — the muscles on the top of the forearm responsible for grip strength, wrist control, and balanced forearm development.

Barbell Wrist Curl

The Barbell Wrist Curl is a staple wrist curl exercise for targeting the wrist flexors and forearm muscles on the underside of the forearms.

Cable Wrist Curl

The Cable Wrist Curl targets the forearm flexors on the underside of the forearms while using the cable machine to keep constant tension through the entire motion.

Dumbbell One Arm Wrist Curl

The Dumbbell One Arm Wrist Curl is a forearm exercise that isolates one wrist at a time to build forearm strength, develop the wrist flexors, and improve upper body strength and grip performance for lifting, rock climbing, farmer’s walks, and many sports.

Dumbbell Reverse Wrist Curl

The Dumbbell Reverse Wrist Curl targets the wrist extensors on the top of the forearm, helping balance forearm muscles, improve grip strength, and reduce wrist injuries.

Dumbbell Seated Palms-up Wrist Curl

The Dumbbell Seated Palms-up Wrist Curl is a forearm exercise that isolates the wrist flexors using handheld dumbbells in a controlled seated position.

EZ Barbell Reverse Grip Curl

The EZ Barbell Reverse Grip Curl is a fantastic movement for targeting all the forearm muscles, especially the wrist extensors, brachioradialis muscle, and upper forearms.

Barbell Finger Curls

The Barbell Finger Curls isolate the finger flexors and wrist flexors, building forearm muscles, grip strength, and control through focused finger curls and wrist flexion.

Wrist Roller

The wrist roller is a classic forearm exercise that hits the forearm muscles, wrist flexors, wrist extensors, and grip all at once. Unlike standard wrist curls, wrist roller training uses a hanging weight plate on a rope or cord to challenge the wrists through a full length roll, building wrist strength, grip strength, and bigger forearms.

Dumbbell Rear Lunge

The dumbbell rear lunge is a lower-body strength exercise targeting the glutes, hamstrings, quadriceps, and supporting core muscles.

Dumbbell Single Leg Split Squat

The Dumbbell Single Leg Split Squat is a powerful unilateral exercise that targets the glutes, quadriceps, hamstrings, and core.

Dumbbell Bulgarian Split Squat

The Dumbbell Bulgarian Split Squat is an amazing lower-body exercise that targets the glutes, quads, and hamstrings by elevating the rear foot on a bench to increase range of motion.

Barbell Curtsey Lunge

The Barbell Curtsy Lunge is a curtsy lunge variation that targets the glutes (gluteus medius + gluteus maximus), inner thighs, and stabilising muscle groups.

Landmine Rear Lunge

The Landmine Rear Lunge is a lower-body exercise that helps you build muscle, improve hip stability, and increase single-leg control.

Dumbbell Lunge

The dumbbell lunge is a unilateral lower-body exercise that targets the glutes, gluteus maximus, gluteus medius, hamstrings, quadriceps, and other lower body muscles.

Kettlebell Split Squat

The Kettlebell Split Squat is a unilateral split squat variation that strengthens the glutes (gluteus maximus), quads, and hamstrings while improving single leg strength, balance, and core stability.

Barbell Full Squat

The Barbell Full Squat is a foundational compound movement that targets the glute muscles (gluteus maximus), quads, hamstrings, hips, and multiple muscle groups across the lower body.

Barbell Lunge

The Barbell Lunge is a weighted variation that targets the glutes (gluteus maximus), quadriceps, hamstrings, and supporting thigh muscles.

Dumbbell Step-up

The Dumbbell Step-up is a powerful unilateral exercise that builds lower body strength, improves balance, and enhances glute activation.

Lever Lying Leg Curl

The Lever Lying Leg Curl is a classic isolation exercise for the hamstrings, targeting the biceps femoris, semitendinosus, and semimembranosus through strict knee flexion.

Band Lying Leg Curl

he Band Lying Leg Curl is a hamstring exercise that mimics the lying leg curl and leg curl machine using a resistance band, making it perfect for home workouts, warm-ups, or low-equipment training.

Cable Assisted Inverse Leg Curl

The Cable Assisted Inverse Leg Curl is an eccentric-focused hamstring exercise that targets the hamstring muscles—including the biceps femoris, semitendinosus, and semimembranosus—while supporting the posterior chain with adjustable cable assistance.

Assisted Inverse Leg Curl

The Assisted Inverse Leg Curl is a powerful assisted inverse leg curl variation that strengthens the hamstrings, glutes, and full posterior chain.

Reverse Sliding Leg Curl on Floor with Towel

The Reverse Sliding Leg Curl on Floor with Towel is a bodyweight leg curl variation that strengthens the hamstrings and glutes by creating friction against the floor with a small towel.

Exercise Ball Leg Curl

The Exercise Ball Leg Curl is a stability ball leg curl variation that strengthens the hamstrings, glutes, and core muscles while improving balance and coordination.

Nordic Hamstring Curl

The Nordic Hamstring Curl is a strict body weight movement that builds extreme eccentric strength in the hamstrings.

Barbell Straight Leg Deadlift

The Barbell Straight Leg Deadlift is a stiff leg deadlift variation that targets the hamstrings, glutes, and the full posterior chain through a deep hip hinge.

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Lever Seated Leg Curl

The Lever Seated Leg Curl is a seated leg curl variation that isolates all major hamstring muscles while keeping the torso supported in a stable starting position.

Trap Bar Deadlift

The Trap Bar Deadlift is a powerful deadlift variation that targets the hamstrings, glutes, leg muscles, posterior chain, and upper back muscles while placing less stress on the lumbar spine compared to a conventional deadlift or straight bar deadlifts.

Smith Chair Squat

The Smith Chair Squat is a lower-body strength exercise performed on the Smith machine, using the fixed bar path to build quadriceps strength while supporting stability.

Barbell High Bar Squat

The Barbell High Bar Squat is a quad-dominant barbell squat variation that builds lower-body strength, muscle mass, and upright squat mechanics.

Sissy Squat Bodyweight

The Sissy Squat Bodyweight is a quad-dominant, quad isolation movement that places all the tension on the four quad muscles for juicy muscle building gains.

Barbell Quarter Squat

The Barbell Quarter Squat is a squat variation designed to maximise top-end strength, explosive power, and quad-dominant muscle hypertrophy.

Dumbbell Goblet Split Squat Front Foot Elevated

The Dumbbell Goblet Split Squat Front Foot Elevated is a quad-dominant squat variation that increases range of motion, boosts quad activation, and challenges single leg strength.

Barbell Elevated Heel Squat

The Barbell Elevated Heel Squat is a heel elevated squat variation that shifts emphasis onto the quad muscles while still training the glutes, hamstrings, and other posterior muscles of the posterior chain.

Barbell Front Squat

The Barbell Front Squat is a front-loaded squat variation that emphasises the quadriceps while demanding strong core stability, an upright torso, and upper-back tension.

Kettlebell Goblet Squat

The Kettlebell Goblet Squat is a quad-dominant goblet squat variation that targets the quads, glutes, and core muscles while reinforcing upright posture and proper form.

Lever Leg Extension

The Lever Leg Extension is a leg extension exercise designed to isolate the quadriceps muscles with consistent resistance and controlled motion.

Sled 45 Degrees Leg Press

The Sled 45 Degrees Leg Press is a lower-body strength exercise performed on a leg press machine positioned at a 45-degree angle.

Barbell Clean and Press

The Barbell Clean and Press is a full body exercise that works major muscle groups through explosive power, strict clean and press form, and a strong front rack position.

Barbell Seated Overhead Press

The Barbell Seated Overhead Press is a strict upper-body strength exercise that targets the shoulders, triceps, and upper chest.

Barbell Upright Row

The Barbell Upright Row targets the shoulders, traps, rear deltoids, and upper back muscle groups.

Cable Lateral Raise

The Cable Lateral Raise is a lateral raise variation that targets the lateral deltoid and builds shoulder width, muscle thickness, and shoulder strength.

Dumbbell Arnold Press II

The Dumbbell Arnold Press is a shoulder press variation popularised by Arnold Schwarzenegger, designed to train all three heads of the deltoid muscle—anterior deltoid, medial deltoid, posterior deltoid.

Dumbbell Bench Seated Press

The Dumbbell Bench Seated Press is a strict dumbbell shoulder press variation for upper-body strength.

Dumbbell Lateral Raise

The Dumbbell Lateral Raise is a lateral raise variation that targets the lateral deltoid and deltoid muscles, building defined shoulders and upper body width.

Dumbbell Seated Front Raise

The Dumbbell Seated Front Raise is a fundamental weight training exercise that raises primarily target the anterior delts (front deltoids) to build shoulder height, strong shoulders, and controlled shoulder flexion.

Dumbbell Seated Shoulder Press

The Dumbbell Seated Shoulder Press is a fundamental upper-body strength training exercise that targets the shoulder muscles — especially the deltoids — while also involving the triceps and upper chest.

Barbell Standing Military Press

The Barbell Standing Military Press is an overhead press exercise performed standing with feet shoulder width apart, pressing the bar overhead to build shoulder muscles, upper body strength, core activation, and shoulder mobility.

Cable Standing Face Pull

The Cable Standing Face Pull is a face pull exercise performed on a cable machine with a rope attachment to primarily target the rear delts, posterior deltoids, shoulder blades, upper back muscles and rotator cuff.