Exercise Library & Form Guides

A classic compound upper-body exercise that targets the pectorals (chest), anterior deltoids (front shoulders), and triceps. It allows for maximum loading of the pushing muscles.

A horizontal pulling compound exercise. It targets the entire back thickness (lats, rhomboids, traps) and the posterior deltoids.

The "King of Exercises." A compound movement that primarily targets the quadriceps, glutes, and adductors, while also engaging the core and lower back for stability. It is essential for building lower body strength and mass.

The classic isolation movement for the biceps brachii. Can be performed with a barbell, dumbbells, or cables.

A unilateral (single-leg) squat where the rear foot is elevated on a bench. It places extreme demand on the front leg's quads and glutes and challenges balance and core stability. Often loved and hated in equal measure.

An isolation exercise for the lower legs (gastrocnemius and soleus). Standing variations target the gastrocnemius, while seated variations target the soleus.

Similar to a pull up but with a supinated (underhand) grip. This places more emphasis on the biceps while still hitting the lats heavily.

A fundamental posterior chain exercise that targets the hamstrings, glutes, and lower back (erectors). It involves picking a heavy weight up from the floor to a standing position. It builds immense total-body strength.

A bodyweight compound pushing exercise performed on parallel bars. It targets the chest, front delts, and triceps heavily. Often called the "upper body squat."

Similar to the barbell press but allows for a greater range of motion and independent limb movement, which helps correct muscle imbalances.

A unilateral rowing variation usually performed with one hand and knee supported on a bench. Allows for a long stretch and strong contraction of the lats while minimizing lower back strain.

A seated or standing variation of the overhead press using dumbbells. It provides a longer range of motion and is generally friendlier on the shoulder joints than utilizing a barbell.

A cable exercise primarily for shoulder health and posture. It targets the rear deltoids and rotator cuff muscles (external rotators), helping to balance out heavy pressing work.

A beginner-friendly squat variation performed holding a kettlebell or dumbbell at chest height. It encourages an upright torso and deep depth, making it excellent for learning squat mechanics and improving hip mobility.

A bicep curl performed with a neutral grip (palms facing each other). It targets the biceps and the brachialis (a muscle that pushes the bicep up) and the forearms.

A bench press performed on an inclined bench (typically 15-30 degrees). This shifts the emphasis slightly more to the upper chest (clavicular head) and front shoulders.

A machine vertical pull that mimics the pull-up pattern. Excellent for building hypertrophy in the lats as it allows for easy weight adjustment and controlled reps.

An isolation exercise for the side (lateral) deltoids. This is the primary movement for building shoulder width and the "capped" look.

An isolation machine exercise for the hamstrings. It involves flexing the knee against resistance, directly targeting the back of the thigh.

An isolation machine exercise for the quadriceps. It is the only movement that loads the rectus femoris in a shortened position, making it unique for full quad development.

A machine-based compound exercise for the legs. It allows for heavy loading of the quads and glutes without the spinal compression or balance requirements of a barbell squat.

A functional single-leg movement that targets the quads, glutes, and hamstrings. Walking lunges adds a dynamic stability component, while static lunges focus more on strength.

Also known as the Military Press. A standing barbell exercise where weight is pressed vertically overhead. It builds the entire shoulder girdle, triceps, and requires significant core stability.

A vertical pulling bodyweight exercise that targets the latissimus dorsi (lats) and biceps. It is the primary builder of back width.

The fundamental bodyweight pushing movement. Targets chest, shoulders, triceps, and core. Can be scaled endlessly (knees, incline, decline, weighted, rings).

A deadlift variation where the legs remain relatively straight (but not locked) to effectively isolate the hamstrings and glutes. It is typically performed starting from the standing position and lowering the bar to mid-shin level.

A cable isolation exercise for the triceps. It is excellent for isolating the lateral and medial heads of the triceps with constant tension.