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EXERCISES

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Flat Barbell Bench Press

The Flat Barbell Bench Press is an intermediate barbell press that primarily trains the chest, with the shoulders and triceps assisting. It is useful for building pressing strength through the chest, shoulders and triceps.

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Incline Barbell Bench Press

The Incline Barbell Bench Press is an intermediate barbell press that primarily trains the chest, with the shoulders and triceps assisting. It is useful for building pressing strength through the chest, shoulders and triceps.

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Flat Dumbbell Bench Press

The Flat Dumbbell Bench Press is an intermediate dumbbell press that primarily trains the chest, with the shoulders and triceps assisting. It is useful for building pressing strength through the chest, shoulders and triceps.

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Chest Fly Machine

The Chest Fly Machine is a beginner machine fly that primarily trains the chest, with the shoulders assisting. It is useful for training the chest through horizontal adduction with less triceps involvement than a press.

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Push-Up

The Push-Up is a beginner bodyweight press that primarily trains the chest, with the shoulders and triceps assisting. It is useful for building pressing strength through the chest, shoulders and triceps.

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Barbell Row

The Barbell Row is an intermediate barbell row that primarily trains the back and lats, with the biceps assisting. It is useful for building horizontal pulling strength through the back and lats.

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Seated Cable Row

The Seated Cable Row is a beginner cable row that primarily trains the back and lats, with the biceps assisting. It is useful for building horizontal pulling strength through the back and lats.

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Overhand Pull-Up

The Overhand Pull-Up is an advanced bodyweight vertical pull that primarily trains the lats, with the back and biceps assisting. It is useful for building vertical pulling strength through the lats and upper back.

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Overhand Lat Pulldown

The Overhand Lat Pulldown is a beginner machine vertical pull that primarily trains the lats, with the back and biceps assisting. It is useful for building vertical pulling strength through the lats and upper back.

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Deadlift

The Deadlift is an advanced barbell deadlift that primarily trains the back, glutes, and hamstrings, with the quads assisting. It is useful for building full-body pulling strength through a heavy hip-hinge pattern.

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Romanian Deadlift

The Romanian Deadlift is an intermediate barbell deadlift that primarily trains the glutes and hamstrings, with the back assisting. It is useful for building full-body pulling strength through a heavy hip-hinge pattern.

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Barbell Shoulder Press

The Barbell Shoulder Press is an intermediate barbell overhead press that primarily trains the shoulders, with the chest and triceps assisting. It is useful for building overhead pressing strength with the shoulders and triceps.

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Dumbbell Shoulder Press

The Dumbbell Shoulder Press is an intermediate dumbbell overhead press that primarily trains the shoulders, with the triceps assisting. It is useful for building overhead pressing strength with the shoulders and triceps.

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Lateral Raise

The Lateral Raise is a beginner dumbbell lateral raise that primarily trains the shoulders. It is useful for isolating the lateral delts and adding shoulder volume without heavy pressing.

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Face Pull

The Face Pull is a beginner cable pull that primarily trains the back and shoulders, with the biceps assisting. It is useful for training the rear delts and upper back with a cable-based pulling pattern.

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Dumbbell Biceps Curl

The Dumbbell Biceps Curl is a beginner dumbbell curl that primarily trains the biceps. It is useful for training elbow flexion and adding direct biceps work.

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Hammer Curl

The Hammer Curl is a beginner dumbbell curl that primarily trains the biceps. It is useful for training elbow flexion and adding direct biceps work.

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Machine Preacher Curl

The Machine Preacher Curl is an intermediate machine preacher curl that primarily trains the biceps. It is useful for training the biceps with the upper arm supported to reduce body momentum.

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Triceps Pushdown

The Triceps Pushdown is a beginner cable pushdown that primarily trains the triceps. It is useful for adding direct triceps work with a cable pushdown pattern.

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Skullcrusher

The Skullcrusher is an intermediate barbell lying triceps extension that primarily trains the triceps. It is useful for training the triceps with a lying elbow-extension pattern.

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Back Squat

The Back Squat is an intermediate barbell squat that primarily trains the glutes and quads, with the hamstrings assisting. It is useful for building lower-body strength through a squat pattern.

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Front Squat

The Front Squat is an advanced barbell squat that primarily trains the quads, with the glutes and hamstrings assisting. It is useful for building lower-body strength through a squat pattern.

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Leg Press

The Leg Press is a beginner machine leg press that primarily trains the glutes and quads, with the hamstrings assisting. It is useful for training the quads and glutes with more external stability than a free-weight squat.

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Leg Extension

The Leg Extension is a beginner machine leg extension that primarily trains the quads. It is useful for isolating the quads through knee extension.

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Leg Curl

The Leg Curl is a beginner machine leg curl that primarily trains the hamstrings. It is useful for isolating the hamstrings through knee flexion.

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Bulgarian Split Squat

The Bulgarian Split Squat is an intermediate dumbbell single-leg lower-body exercise that primarily trains the glutes and quads, with the hamstrings assisting. It is useful for building single-leg strength, balance and lower-body control.

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Hip Thrust

The Hip Thrust is an intermediate barbell hip-extension exercise that primarily trains the glutes, with the hamstrings assisting. It is useful for training the glutes through loaded hip extension.

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Plank

The Plank is a beginner bodyweight core stability exercise that primarily trains the abs. It is useful for building trunk stiffness and anti-extension control.

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Cable Crunch

The Cable Crunch is a beginner cable abdominal flexion exercise that primarily trains the abs. It is useful for training the abs through controlled spinal flexion.

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Goblet Squat

The Goblet Squat is a beginner dumbbell squat that primarily trains the glutes and quads. It is useful for building lower-body strength through a squat pattern.

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Walking Lunge

The Walking Lunge is a beginner dumbbell single-leg lower-body exercise that primarily trains the glutes and quads. It is useful for building single-leg strength, balance and lower-body control.

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Dumbbell Romanian Deadlift

The Dumbbell Romanian Deadlift is a beginner dumbbell hip hinge that primarily trains the hamstrings, with the glutes assisting. It is useful for loading the hamstrings and glutes through a controlled hip hinge.

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Dumbbell Leg Curl

The Dumbbell Leg Curl is a beginner dumbbell leg curl that primarily trains the hamstrings. It is useful for isolating the hamstrings through knee flexion.

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Glute Bridge

The Glute Bridge is a beginner bodyweight hip-extension exercise that primarily trains the glutes and hamstrings. It is useful for training the glutes through loaded hip extension.

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One Arm Dumbbell Row

The One Arm Dumbbell Row is a beginner dumbbell row that primarily trains the back and lats. It is useful for building horizontal pulling strength through the back and lats.

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Bench Dip

The Bench Dip is a beginner bodyweight press that primarily trains the chest and triceps. It is useful for building pressing strength through the chest, shoulders and triceps.

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Overhead Dumbbell Triceps Extension

The Overhead Dumbbell Triceps Extension is a beginner dumbbell overhead triceps extension that primarily trains the triceps. It is useful for training the triceps in an overhead position with the elbows flexing and extending.

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Cable Overhead Triceps Extension

The Cable Overhead Triceps Extension is a beginner cable overhead triceps extension that primarily trains the triceps. It is useful for training the triceps in an overhead position with the elbows flexing and extending.

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Dumbbell Rear Delt Fly

The Dumbbell Rear Delt Fly is a beginner dumbbell rear-delt fly that primarily trains the shoulders, with the back assisting. It is useful for training the rear delts and upper back through horizontal shoulder abduction.

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Crunch

The Crunch is a beginner bodyweight abdominal flexion exercise that primarily trains the abs. It is useful for training the abs through controlled spinal flexion.

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Machine Row

The Machine Row is a beginner machine row that primarily trains the back and lats, with the biceps and shoulders assisting. It is useful for building horizontal pulling strength through the back and lats.

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Single Arm Cable Row

The Single Arm Cable Row is a beginner cable row that primarily trains the back and lats, with the biceps and shoulders assisting. It is useful for building horizontal pulling strength through the back and lats.

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Straight Arm Pulldown

The Straight Arm Pulldown is a beginner cable straight-arm pulldown that primarily trains the lats, with the abs and triceps assisting. It is useful for isolating the lats with shoulder extension and minimal elbow flexion.

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Back Extension

The Back Extension is a beginner bodyweight hip-extension exercise that primarily trains the back and glutes, with the hamstrings assisting. It is useful for training the posterior chain through controlled hip extension.

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Ab Wheel Rollout

The Ab Wheel Rollout is a beginner bodyweight ab rollout that primarily trains the abs, with the lats assisting. It is useful for challenging the abs through a long-lever anti-extension movement.

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Hip Abduction Machine

The Hip Abduction Machine is a beginner machine hip-abduction exercise that primarily trains the abductors. It is useful for training the hip abductors and glute-side musculature.

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Pallof Press

The Pallof Press is a beginner cable anti-rotation core exercise that primarily trains the abs. It is useful for training anti-rotation strength with cable resistance.

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Cable Woodchop

The Cable Woodchop is a beginner cable rotational core exercise that primarily trains the abs. It is useful for training rotational control through a diagonal cable pattern.

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Dual Cable Lateral Raise

The Dual Cable Lateral Raise is a beginner cable lateral raise that primarily trains the shoulders. It is useful for isolating the lateral delts and adding shoulder volume without heavy pressing.

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Cable Biceps Curl

The Cable Biceps Curl is a beginner cable curl that primarily trains the biceps. It is useful for training elbow flexion and adding direct biceps work.

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EZ Bar Biceps Curl

The EZ Bar Biceps Curl is a beginner EZ-bar curl that primarily trains the biceps. It is useful for training elbow flexion and adding direct biceps work.

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EZ Bar Preacher Curl

The EZ Bar Preacher Curl is an intermediate EZ-bar preacher curl that primarily trains the biceps. It is useful for training the biceps with the upper arm supported to reduce body momentum.

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Dumbbell Preacher Curl

The Dumbbell Preacher Curl is an intermediate dumbbell preacher curl that primarily trains the biceps. It is useful for training the biceps with the upper arm supported to reduce body momentum.

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Rope Triceps Pushdown

The Rope Triceps Pushdown is a beginner cable pushdown that primarily trains the triceps. It is useful for adding direct triceps work with a cable pushdown pattern.

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Cable Lying Triceps Extension

The Cable Lying Triceps Extension is an intermediate cable lying triceps extension that primarily trains the triceps. It is useful for training the triceps with a lying elbow-extension pattern.

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Assisted Pull-Up

The Assisted Pull-Up is a beginner machine vertical pull that primarily trains the back and lats, with the biceps assisting. It is useful for building vertical pulling strength through the lats and upper back.

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Wide Overhand Pull-Up

The Wide Overhand Pull-Up is an advanced bodyweight vertical pull that primarily trains the lats, with the back and biceps assisting. It is useful for building vertical pulling strength through the lats and upper back.

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Neutral Grip Pull-Up

The Neutral Grip Pull-Up is an advanced bodyweight vertical pull that primarily trains the lats, with the back and biceps assisting. It is useful for building vertical pulling strength through the lats and upper back.

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Wide Overhand Lat Pulldown

The Wide Overhand Lat Pulldown is a beginner machine vertical pull that primarily trains the lats, with the back and biceps assisting. It is useful for building vertical pulling strength through the lats and upper back.

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Neutral Grip Lat Pulldown

The Neutral Grip Lat Pulldown is a beginner machine vertical pull that primarily trains the lats, with the back and biceps assisting. It is useful for building vertical pulling strength through the lats and upper back.

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Underhand Lat Pulldown

The Underhand Lat Pulldown is a beginner machine vertical pull that primarily trains the lats, with the back and biceps assisting. It is useful for building vertical pulling strength through the lats and upper back.

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Single Arm Lat Pulldown

The Single Arm Lat Pulldown is a beginner machine vertical pull that primarily trains the lats, with the back and biceps assisting. It is useful for building vertical pulling strength through the lats and upper back.

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Cable Chest Fly

The Cable Chest Fly is a beginner cable fly that primarily trains the chest, with the shoulders assisting. It is useful for training the chest through horizontal adduction with less triceps involvement than a press.

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Flat Dumbbell Chest Fly

The Flat Dumbbell Chest Fly is a beginner dumbbell fly that primarily trains the chest, with the shoulders assisting. It is useful for training the chest through horizontal adduction with less triceps involvement than a press.

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Incline Dumbbell Chest Fly

The Incline Dumbbell Chest Fly is a beginner dumbbell fly that primarily trains the chest, with the shoulders assisting. It is useful for training the chest through horizontal adduction with less triceps involvement than a press.

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Horizontal Cable Chest Fly

The Horizontal Cable Chest Fly is a beginner cable fly that primarily trains the chest, with the shoulders assisting. It is useful for training the chest through horizontal adduction with less triceps involvement than a press.

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Single Arm Horizontal Cable Chest Fly

The Single Arm Horizontal Cable Chest Fly is a beginner cable fly that primarily trains the chest, with the shoulders assisting. It is useful for training the chest through horizontal adduction with less triceps involvement than a press.

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Low to High Cable Chest Fly

The Low to High Cable Chest Fly is a beginner cable fly that primarily trains the chest, with the shoulders assisting. It is useful for training the chest through horizontal adduction with less triceps involvement than a press.

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Single Arm Low to High Cable Chest Fly

The Single Arm Low to High Cable Chest Fly is a beginner cable fly that primarily trains the chest, with the shoulders assisting. It is useful for training the chest through horizontal adduction with less triceps involvement than a press.

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High to Low Cable Chest Fly

The High to Low Cable Chest Fly is a beginner cable fly that primarily trains the chest, with the shoulders assisting. It is useful for training the chest through horizontal adduction with less triceps involvement than a press.

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Single Arm High to Low Cable Chest Fly

The Single Arm High to Low Cable Chest Fly is a beginner cable fly that primarily trains the chest, with the shoulders assisting. It is useful for training the chest through horizontal adduction with less triceps involvement than a press.

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Machine Chest Fly

The Machine Chest Fly is a beginner machine fly that primarily trains the chest, with the shoulders assisting. It is useful for training the chest through horizontal adduction with less triceps involvement than a press.

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Single Arm Machine Chest Fly

The Single Arm Machine Chest Fly is a beginner machine fly that primarily trains the chest, with the shoulders assisting. It is useful for training the chest through horizontal adduction with less triceps involvement than a press.

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Single Arm Cable Lateral Raise

The Single Arm Cable Lateral Raise is a beginner cable lateral raise that primarily trains the shoulders. It is useful for isolating the lateral delts and adding shoulder volume without heavy pressing.

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Chin-Up

The Chin-Up is an intermediate bodyweight vertical pull that primarily trains the back and lats, with the biceps assisting. It is useful for building vertical pulling strength through the lats and upper back.

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Dead Bug

The Dead Bug is a beginner bodyweight core control exercise that primarily trains the abs. It is useful for training trunk control while the arms and legs move.

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Hack Squat

The Hack Squat is a beginner machine squat that primarily trains the quads, with the glutes and hamstrings assisting. It is useful for building lower-body strength through a squat pattern.

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Hanging Knee Raise

The Hanging Knee Raise is a beginner bodyweight hanging core exercise that primarily trains the abs. It is useful for training the abs and hip flexors with a hanging leg-raise pattern.

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Hip Adduction Machine

The Hip Adduction Machine is a beginner machine hip-adduction exercise that primarily trains the adductors. It is useful for training the hip adductors through controlled inward movement.

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Decline Barbell Bench Press

The Decline Barbell Bench Press is an intermediate barbell press that primarily trains the chest, with the shoulders and triceps assisting. It is useful for building pressing strength through the chest, shoulders and triceps.

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Decline Dumbbell Bench Press

The Decline Dumbbell Bench Press is an intermediate dumbbell press that primarily trains the chest, with the shoulders and triceps assisting. It is useful for building pressing strength through the chest, shoulders and triceps.

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Single Arm Machine Chest Press

The Single Arm Machine Chest Press is a beginner machine press that primarily trains the chest, with the shoulders and triceps assisting. It is useful for building pressing strength through the chest, shoulders and triceps.

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Incline Dumbbell Bench Press

The Incline Dumbbell Bench Press is an intermediate dumbbell press that primarily trains the chest, with the shoulders and triceps assisting. It is useful for building pressing strength through the chest, shoulders and triceps.

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Machine Chest Press

The Machine Chest Press is a beginner machine press that primarily trains the chest, with the shoulders and triceps assisting. It is useful for building pressing strength through the chest, shoulders and triceps.

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Machine Shoulder Press

The Machine Shoulder Press is a beginner machine overhead press that primarily trains the shoulders, with the triceps assisting. It is useful for building overhead pressing strength with the shoulders and triceps.

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Single Arm Dumbbell Shoulder Press

The Single Arm Dumbbell Shoulder Press is an intermediate dumbbell overhead press that primarily trains the shoulders, with the triceps assisting. It is useful for building overhead pressing strength with the shoulders and triceps.

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Single Arm Machine Shoulder Press

The Single Arm Machine Shoulder Press is a beginner machine overhead press that primarily trains the shoulders, with the triceps assisting. It is useful for building overhead pressing strength with the shoulders and triceps.

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Parallel Bar Dip

The Parallel Bar Dip is an intermediate bodyweight press that primarily trains the triceps, with the chest and shoulders assisting. It is useful for building pressing strength through the chest, shoulders and triceps.

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Machine Rear Delt Fly

The Machine Rear Delt Fly is a beginner machine rear-delt fly that primarily trains the shoulders, with the back assisting. It is useful for training the rear delts and upper back through horizontal shoulder abduction.

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Dual Cable Rear Delt Fly

The Dual Cable Rear Delt Fly is a beginner cable rear-delt fly that primarily trains the shoulders, with the back assisting. It is useful for training the rear delts and upper back through horizontal shoulder abduction.

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Single Arm Dumbbell Rear Delt Fly

The Single Arm Dumbbell Rear Delt Fly is a beginner dumbbell rear-delt fly that primarily trains the shoulders, with the back assisting. It is useful for training the rear delts and upper back through horizontal shoulder abduction.

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Single Arm Cable Rear Delt Fly

The Single Arm Cable Rear Delt Fly is a beginner cable rear-delt fly that primarily trains the shoulders, with the back assisting. It is useful for training the rear delts and upper back through horizontal shoulder abduction.

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Single Arm Machine Rear Delt Fly

The Single Arm Machine Rear Delt Fly is a beginner machine rear-delt fly that primarily trains the shoulders, with the back assisting. It is useful for training the rear delts and upper back through horizontal shoulder abduction.

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Seated Leg Curl

The Seated Leg Curl is a beginner machine leg curl that primarily trains the hamstrings. It is useful for isolating the hamstrings through knee flexion.

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Lying Leg Curl

The Lying Leg Curl is a beginner machine leg curl that primarily trains the hamstrings. It is useful for isolating the hamstrings through knee flexion.

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Barbell Romanian Deadlift

The Barbell Romanian Deadlift is an intermediate barbell hip hinge that primarily trains the hamstrings, with the back and glutes assisting. It is useful for loading the hamstrings and glutes through a controlled hip hinge.

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Barbell Hip Thrust

The Barbell Hip Thrust is an intermediate barbell hip-extension exercise that primarily trains the glutes, with the hamstrings assisting. It is useful for training the glutes through loaded hip extension.

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Machine Hip Thrust

The Machine Hip Thrust is an intermediate machine hip-extension exercise that primarily trains the glutes, with the hamstrings assisting. It is useful for training the glutes through loaded hip extension.

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Bodyweight Crunch

The Bodyweight Crunch is a beginner bodyweight abdominal flexion exercise that primarily trains the abs. It is useful for training the abs through controlled spinal flexion.

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Machine Crunch

The Machine Crunch is a beginner machine abdominal flexion exercise that primarily trains the abs. It is useful for training the abs through controlled spinal flexion.

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Side Plank

The Side Plank is a beginner bodyweight lateral core stability exercise that primarily trains the abs. It is useful for building lateral trunk stability and anti-lateral-flexion strength.

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