Exercise Database

Lie flat on a bench with your feet on the floor and grip the bar slightly wider than shoulder-width. Lower the bar to your mid-chest in a controlled manner, then press it back up to full arm extension. Keep your shoulder blades retracted and your lower back in a neutral arch throughout the lift.

Set the bench to a 30-45 degree incline and grip the bar slightly wider than shoulder-width. Lower the bar to your upper chest near the clavicle, then press back up to full extension. Focus on driving through the upper pecs and avoid flaring your elbows excessively.

Set the bench to a 15-30 degree decline, secure your legs under the pads, and grip the bar slightly wider than shoulder-width. Lower the bar to your lower chest in a controlled arc, then press back to full extension. This angle emphasizes the lower pec fibers.

Lie flat on a bench holding dumbbells above your chest with a slight bend in your elbows. Lower the weights in a wide arc until you feel a deep stretch in your chest, then squeeze your pecs to bring them back together at the top. Keep the elbow angle fixed throughout — this is an isolation movement, not a press.

Stand between two high cable pulleys and grab a handle in each hand. With a slight forward lean and a bend in your elbows, bring your hands together in a wide sweeping arc in front of your chest. Squeeze your pecs at the peak contraction, then slowly return to the start position.

Start in a high plank with hands slightly wider than shoulder-width and body in a straight line from head to heels. Lower your chest to just above the floor by bending your elbows at roughly a 45-degree angle from your torso. Press back up explosively while keeping your core braced.

Lie flat on a bench holding a dumbbell in each hand at chest height with palms facing forward. Press both dumbbells up simultaneously until your arms are fully extended, then lower them in a controlled manner back to the start. Dumbbells allow a greater range of motion and help correct strength imbalances.

Set the bench to a 30-45 degree incline and hold a dumbbell in each hand at upper-chest level. Press the dumbbells up and slightly together at the top, then lower them slowly back to chest height. The incline angle targets the upper chest and anterior deltoids.

Adjust the seat so the handles are at mid-chest height, then grip the handles and press forward until your arms are nearly extended. Return slowly to the start position, maintaining tension in your pecs throughout. Machines provide a fixed path that is ideal for beginners learning pressing mechanics.

Grip parallel bars and support your body with arms extended, then lean your torso forward at roughly 30-45 degrees. Lower yourself until your upper arms are parallel to the floor, feeling a stretch across the chest, then press back up to full extension. The forward lean shifts emphasis from the triceps to the lower pecs.

Stand with the bar over your mid-foot, hinge at the hips and grip the bar just outside your legs. Take a deep breath into your belly, brace your core, and drive through the floor while keeping the bar close to your body. Lock out at the top by squeezing your glutes, then hinge back down in a controlled manner.

Hinge forward at the hips until your torso is roughly parallel to the floor and grab the bar with an overhand grip slightly wider than shoulder-width. Pull the bar into your lower abdomen by driving your elbows back and squeezing your shoulder blades together. Lower the bar under control and repeat.

Hang from a bar with an overhand grip slightly wider than shoulder-width and engage your core. Drive your elbows toward your hips and pull your chin above the bar, focusing on using your lats rather than your arms. Lower yourself slowly to a full dead hang before initiating the next rep.

Sit at a lat pulldown machine with your thighs secured under the pads and grab the bar with a wide overhand grip. Pull the bar down to your upper chest by driving your elbows toward your sides and squeezing your lats. Return to the start position with control, allowing your shoulder blades to elevate for a full stretch.

Sit at a cable row station with your knees slightly bent and grab the handle with both hands. Pull the handle toward your lower abdomen while keeping your torso upright and squeezing your shoulder blades together at the peak. Slowly extend your arms back to the start, maintaining tension in your lats.

Straddle a T-bar or landmine attachment with a shoulder-width or close grip and hinge forward at the hips. Pull the bar toward your lower chest by driving your elbows back, then lower in a controlled arc. Keep your chest against the pad (if using a T-bar machine) to isolate the back.

Place one knee and the same-side hand on a bench, hinge forward and let the opposite arm hang holding a dumbbell. Pull the dumbbell up toward your hip by driving your elbow toward the ceiling, then lower slowly. Keep your spine neutral and avoid rotating your torso.

Set a cable pulley to upper-chest or eye height, attach a rope, and grip each end with an overhand grip. Pull the rope toward your face by flaring your elbows to shoulder height, externally rotating your shoulders at the peak. This movement targets the rear deltoids and rotator cuff muscles.

Hang from a bar with an underhand (supinated) grip at roughly shoulder-width. Pull your chin above the bar by driving your elbows down and back while engaging your biceps and lats simultaneously. Lower yourself to a full dead hang and repeat.

Stand facing a high cable with a bar or rope attachment and hold it with straight arms at shoulder height. With arms nearly locked, push the attachment down toward your thighs in a sweeping arc by contracting your lats. Return slowly to shoulder height for a full lat stretch.

Stand with the bar at collarbone height, grip slightly wider than shoulder-width, and brace your core. Press the bar directly overhead while moving your head back slightly to let the bar pass, then shift forward once the bar clears your head. Lock out at the top and lower under control.

Stand holding a dumbbell in each hand at your sides with a slight bend in your elbows. Raise both arms out to the sides until they reach shoulder height, leading with your pinkies slightly higher than your thumbs. Lower slowly and repeat, avoiding swinging momentum.

Stand holding dumbbells in front of your thighs with palms facing back. Raise one or both arms directly in front of you to shoulder height while keeping your elbows nearly straight. Lower with control and repeat to target the anterior deltoids.

Hinge forward at the hips until your torso is nearly parallel to the floor and let dumbbells hang below your chest. Raise both arms out to the sides in a wide arc until your elbows reach shoulder height, squeezing your rear deltoids and rhomboids. Lower slowly and repeat.

Sit on a bench and start with dumbbells in front of your shoulders with palms facing you, as if at the top of a curl. As you press the weights overhead, rotate your palms outward so they face forward at the top. Reverse the rotation as you lower back to the starting position.

Stand holding a barbell with a narrow overhand grip in front of your thighs. Pull the bar straight up along your body by driving your elbows high, reaching chin level at the top. Lower the bar in a controlled manner and repeat, keeping the bar close to your torso.

Stand sideways to a low cable pulley and hold the handle with the hand farthest from the machine. Raise your arm out to the side to shoulder height while keeping a slight bend in your elbow. Lower slowly under tension — cable provides constant resistance throughout the range of motion.

Adjust the seat so the handles align with your shoulders and grip the handles. Press upward until your arms are nearly extended, then lower slowly back to the start. Machines stabilize the movement path, making this ideal for beginners or high-rep training.

Stand holding a barbell in front of you with an overhand grip at hip width. Elevate your shoulders straight up toward your ears as high as possible, hold briefly at the top, then lower with control. Avoid rolling your shoulders — keep the movement strictly vertical.

Stand holding a dumbbell in each hand at your sides with arms straight. Shrug your shoulders straight up toward your ears as high as possible and hold for a beat at the top. Lower slowly, allowing a full stretch in the traps before the next rep.

Stand holding a barbell with a supinated (underhand) grip at shoulder width, arms fully extended. Curl the bar up toward your shoulders by flexing at the elbows while keeping your upper arms pinned at your sides. Lower with control to a full stretch and repeat.

Stand holding a dumbbell in each hand with palms facing forward. Curl one or both dumbbells up toward your shoulders, fully supinating your wrist at the top. Lower in a controlled manner, achieving a full stretch at the bottom.

Stand holding dumbbells with a neutral (thumbs-up) grip at your sides. Curl the weights up toward your shoulders while maintaining the neutral grip throughout. This variation places more emphasis on the brachialis and brachioradialis.

Sit at a preacher curl bench and rest the backs of your upper arms on the angled pad. Grip the bar and curl it up toward your chin, focusing on a peak contraction at the top. Lower slowly to a full stretch — the pad prevents cheating and isolates the biceps.

Sit on a bench, lean forward slightly and brace your elbow against the inside of your thigh. Curl the dumbbell up toward your shoulder, supinating fully at the top, then lower with control. Keep the upper arm completely still to maximize bicep isolation.

Stand facing a low cable pulley and hold the bar or handle with a supinated grip. Curl the handle up toward your shoulders while keeping your elbows stationary at your sides. Cable provides constant tension throughout the range of motion, especially at the bottom stretch.

Set a bench to a 45-60 degree incline and sit back with a dumbbell in each hand, arms hanging straight down. Curl the weights up toward your shoulders — the inclined position creates a greater stretch on the long head of the bicep at the bottom. Lower fully and repeat.

Lie chest-down on an incline bench set to about 45 degrees and let your arms hang straight down holding dumbbells. Curl the weights up toward your face, keeping your upper arms perpendicular to the floor. This angle keeps the biceps under load throughout the entire range of motion.

Stand holding an EZ bar with a semi-supinated grip on the angled inner grips. Curl the bar up toward your chin while keeping your elbows at your sides, then lower with control. The angled grip reduces wrist strain compared to a straight barbell.

Stand facing a high cable pulley and grip a bar or rope attachment with an overhand grip at chest height. Push the attachment down until your arms are fully extended, squeezing your triceps at the bottom. Let the weight return until your forearms are roughly parallel to the floor, then repeat.

Stand or sit holding a single dumbbell with both hands overhead, arms extended. Lower the weight behind your head by bending your elbows, keeping them pointed at the ceiling. Press back to full extension, focusing on stretching and contracting the long head of the tricep.

Lie on a flat bench and grip the barbell with hands about shoulder-width apart or slightly narrower. Lower the bar to your lower chest while keeping your elbows close to your torso, then press back to full extension. The close grip shifts emphasis from the pecs to the triceps.

Lie on a flat bench and hold a barbell or EZ bar with a narrow grip, arms extended over your face. Bend only at your elbows to lower the bar toward your forehead, keeping your upper arms fixed and perpendicular to the floor. Extend back to the start — never let your elbows flare out.

Grip parallel bars with your torso upright and arms extended, then lower your body by bending at the elbows. Descend until your upper arms are parallel to the floor, then press back up to full extension. Keeping your torso upright targets the triceps more than the chest.

Get into push-up position and place your hands close together so your thumbs and index fingers form a diamond shape. Lower your chest toward your hands while keeping your elbows close to your body. Press back up — the narrow hand position maximizes tricep activation.

Attach a handle to a low cable, hinge forward at the hips and pin your upper arm parallel to the floor. Extend your forearm back until your arm is fully straight, squeezing the tricep at the top. Lower slowly and repeat, keeping the upper arm stationary.

Lie on a bench and hold a barbell with a close grip, arms extended. Lower the bar toward your chin/neck area by bending at the elbows while simultaneously allowing your elbows to travel forward slightly. Press back up by driving your elbows toward the ceiling — this hybrid movement bridges the gap between a skull crusher and close-grip bench.

Position the bar on your upper traps, stand with feet shoulder-width apart and toes slightly out. Descend by pushing your knees out in line with your toes and hinging at the hips until your thighs are at least parallel to the floor. Drive through your whole foot to stand, keeping your chest up throughout.

Rest the bar in the front rack position across your front deltoids with elbows high. Descend with a very upright torso, pushing your knees forward and out to maintain balance. Drive through the floor to stand — the front-loaded position heavily biases the quads and requires significant ankle and thoracic mobility.

Sit in the leg press machine with feet shoulder-width apart on the platform. Lower the platform toward your chest until your knees are at about 90 degrees, then press back to near-full extension without locking out. Foot placement height adjusts the emphasis between quads and glutes.

Sit in the leg extension machine with the pad resting on your lower shin and adjust the seat so your knees align with the pivot. Extend your legs to full lockout, squeezing the quads hard at the top. Lower slowly under control, resisting the weight on the way down.

Stand in front of a bench and place one foot behind you on it, holding dumbbells at your sides. Lower your back knee toward the floor while keeping your front shin relatively vertical and your torso upright. Drive through the heel of your front foot to return to the start.

Hold a kettlebell or dumbbell at chest height with both hands and stand with feet slightly wider than shoulder-width. Descend into a squat, keeping your elbows inside your knees at the bottom for a deep, upright squat position. Drive through your heels to stand.

Position your back against the pad of a hack squat machine with feet shoulder-width on the platform. Unlock the safeties and lower yourself by bending your knees until they reach 90 degrees or below. Press back up through your whole foot without locking your knees at the top.

Stand with feet together and hold a support for balance. Rise onto your toes and lean your torso back as you allow your knees to travel far forward, descending until your shins are nearly parallel to the floor. Drive your knees back to the start — this is an extreme quad isolation movement that requires healthy knees.

Hold a dumbbell in each hand and step forward into a lunge, lowering your back knee toward the floor. Push through the heel of your front foot to bring your feet together, then step forward with the opposite leg. Keep your torso upright and your front knee tracking over your toes.

Stand holding a barbell at hip height with a shoulder-width overhand grip. Push your hips back while keeping the bar close to your legs, lowering until you feel a deep stretch in your hamstrings — typically mid-shin. Drive your hips forward to return to standing, squeezing your glutes at the top.

Lie face down on a lying leg curl machine and position the pad just above your heels. Curl your legs up as far as possible, squeezing your hamstrings hard at the peak. Lower slowly, resisting the weight on the way down for maximum muscle tension.

Stand holding a barbell with a shoulder-width grip, keeping your legs nearly straight throughout. Hinge at the hips to lower the bar down your legs until you feel your hamstrings fully stretched, then return to standing by driving your hips forward. Keep your back flat and the bar close to your body.

Place a barbell on your upper traps and stand with feet shoulder-width apart and a slight bend in your knees. Hinge forward at the hips, pushing your glutes back, until your torso is nearly parallel to the floor. Return to the start by driving your hips forward — this trains the hip hinge pattern under load.

Kneel on a pad with your ankles secured under a barbell or by a partner. With your body upright, slowly lower yourself toward the floor by resisting with your hamstrings as long as possible. Use your hands to cushion the fall at the bottom, then curl yourself back up — one of the most effective hamstring exercises for injury prevention.

Secure yourself in a glute ham developer with your knees on the pad and feet locked under the roller. Lower your torso toward the floor by extending at the knee while maintaining a flat back. Reverse by simultaneously flexing at the knee and hip to return to the start — this movement is a combination of a leg curl and a back extension.

Stand on one leg holding a dumbbell in the opposite hand, with a soft bend in your standing knee. Hinge forward at the hip, extending the free leg behind you, until your torso is roughly parallel to the floor. Return to standing by driving the hip of the standing leg forward — this movement requires significant balance and hip stability.

Sit in a seated leg curl machine with the top pad across your thighs and the lower pad just above your heels. Curl your legs under the seat as far as possible, squeezing your hamstrings at the peak. Return to full extension slowly — the seated position stretches the hamstrings at the hip for a greater range of motion.

Sit on the floor with your upper back against a bench and a barbell across your hips. Plant your feet flat and drive through your heels to thrust your hips upward until your body forms a straight line from shoulders to knees. Squeeze your glutes hard at the top, then lower with control.

Lie on your back with knees bent and feet flat on the floor hip-width apart. Drive through your heels to lift your hips until your body forms a straight line from shoulders to knees, squeezing your glutes at the top. Lower slowly and repeat without letting your hips touch the floor between reps.

Attach an ankle cuff to a low cable and fasten it to one ankle. Stand facing the machine and hinge slightly forward, then kick the cuffed leg straight back by extending at the hip, squeezing the glute at the top. Return to the start under control and repeat.

Set up with your feet wider than shoulder-width and toes pointed out at 45 degrees, gripping the bar inside your legs. Keep your torso more upright than a conventional deadlift and drive through the floor while simultaneously pushing your knees out. The wide stance places greater emphasis on the inner thighs, glutes, and hips.

Hold a dumbbell in each hand and stand in front of a box or bench at knee height. Step your right foot onto the box and drive through that heel to stand on top, bringing your left knee up to hip height. Step back down and repeat — this targets the glutes and quads while also challenging balance.

Start on all fours with your hands under your shoulders and knees under your hips. Keeping a 90-degree bend in one knee, drive that foot toward the ceiling by extending at the hip until your thigh is parallel to the floor. Squeeze your glute at the top and lower with control.

Start on all fours and keep a 90-degree bend in your knee. Lift one leg out to the side until your thigh is parallel to the floor, rotating at the hip joint. Lower back to the start — this movement targets the gluteus medius and helps build hip abductor strength.

Lie on your back and bring the soles of your feet together, letting your knees fall out to the sides. Drive your hips up by squeezing your glutes, then lower back to the floor. The externally rotated hip position shortens the hip flexors and increases glute activation.

Stand on a calf raise machine with the pads on your shoulders and the balls of your feet on the edge of the step. Lower your heels as far as possible for a full stretch, then drive up onto your toes as high as possible. Hold the peak briefly and lower slowly for maximum time under tension.

Sit at a seated calf raise machine with the pad resting across your lower thighs and the balls of your feet on the platform. Lower your heels for a deep stretch, then press up as high as possible. The seated position keeps the knees bent, isolating the soleus muscle underneath the gastrocnemius.

Sit in a leg press machine and position only the balls of your feet at the bottom edge of the platform, legs nearly straight. Push through the balls of your feet to plantarflex as far as possible, then lower your heels for a full stretch. The leg press allows heavier loading than most standing calf raise machines.

Hinge forward at the hips with straight legs and rest your forearms on a support, with the balls of your feet on a raised surface. Have a partner sit on your lower back for added resistance if desired. Perform calf raises through a full range of motion — the hip-flexed position stretches the gastrocnemius for increased activation.

Stand on one foot on the edge of a step with your other foot crossed behind your ankle. Lower your heel as far as possible, then drive up onto your toes as high as you can. Performing the exercise on one leg doubles the load on each calf compared to bilateral raises.

Start in a forearm plank position with elbows directly under your shoulders and your body forming a straight line from head to heels. Squeeze your glutes, brace your core as if bracing for a punch, and breathe steadily. Avoid letting your hips sag or pike — maintain a neutral spine throughout.

Lie on your back with knees bent, feet flat, and hands lightly behind your head. Flex your spine by curling your shoulder blades off the floor, bringing your ribcage toward your pelvis. Lower with control and repeat — keep your lower back in contact with the floor and avoid pulling on your neck.

Sit on the floor with your knees bent, lean back slightly so your torso is at a 45-degree angle, and hold a weight plate with both hands. Rotate your torso to one side, tap the plate near the floor, then rotate to the other side. Keep your feet off the ground for added difficulty.

Hang from a pull-up bar with straight arms and engage your core to prevent swinging. Raise your legs by flexing at the hips until they are parallel to the floor (or higher for advanced), then lower slowly without swinging. Avoid using momentum — the movement should be controlled throughout.

Kneel on the floor holding the ab wheel handles in front of you. Brace your core hard and roll the wheel forward until your arms are fully extended and your body is nearly horizontal. Pull yourself back to the start by contracting your abs — keep your lower back from sagging at any point.

Kneel below a high cable pulley and hold a rope attachment at the sides of your head with palms facing in. Flex your spine by crunching your elbows toward your knees, rounding your lower back at the bottom. Return to the start slowly, maintaining tension on your abs throughout.

Lie on your back with hands behind your head and legs raised. Bring one knee toward your chest while rotating your opposite elbow toward it, then switch sides in a continuous pedaling motion. Keep your lower back pressed into the floor and avoid pulling on your neck.

Lie on your back with arms pointing toward the ceiling and hips and knees at 90 degrees. Press your lower back firmly into the floor and simultaneously lower one arm overhead and the opposite leg toward the floor. Return to start and repeat on the other side — this trains anti-extension core stability.

Stand sideways to a cable set at chest height and hold the handle with both hands at your chest. Press the handle directly out in front of you to full arm extension, resisting the cable's attempt to rotate your torso. Hold briefly, then return to your chest — this trains anti-rotation core stability.

Set a cable pulley to a high position and stand sideways to the machine, holding the handle with both hands. Pull the cable diagonally across your body from high to low in a chopping motion, rotating your torso and pivoting your back foot. Return to start under control and complete all reps before switching sides.

Sit on a bench and rest your forearms on your thighs with wrists hanging over the edge, palms facing up, holding a barbell. Curl the weight up by flexing your wrists as far as possible, then lower with control. This exercise targets the wrist flexors on the underside of the forearm.

Sit on a bench and rest your forearms on your thighs with wrists hanging over the edge, palms facing down. Extend your wrists upward as far as possible, then lower with control. This targets the wrist extensors on the top of the forearm and helps prevent elbow injuries.

Pick up a heavy dumbbell or kettlebell in each hand and stand tall with your shoulders back. Walk forward for the prescribed distance or time, maintaining an upright posture and steady breathing. This builds grip strength, forearm endurance, and total-body conditioning simultaneously.

Hold one or two weight plates together vertically by pinching them between your fingers and thumb, arms at your sides. Hold for the prescribed duration, squeeze as hard as possible, then rest. This exercise specifically develops the pinch grip strength used in many sports and heavy lifts.

Stand holding a barbell with a pronated (overhand) grip at shoulder width, arms fully extended. Curl the bar up toward your shoulders while keeping your elbows at your sides, then lower with control. The overhand grip shifts emphasis to the brachioradialis and wrist extensors.

Start with the bar on the floor and perform a power clean by explosively pulling the bar to the front rack position in one fluid motion. From the rack position, press the bar overhead to full extension. Lower the bar back to the front rack, then to the floor to complete one rep.

Hold the bar in the front rack position and perform a full front squat to below parallel. At the top of the squat, use the momentum to drive the bar overhead in one continuous movement, locking out at the top. Lower the bar back to the front rack and immediately begin the next squat.

Stand, then squat down and place your hands on the floor. Jump your feet back to a push-up position, perform one push-up, then jump your feet back to your hands. Explosively jump upward with arms overhead to complete one rep.

Stand with feet shoulder-width apart and the kettlebell between your feet. Hike the bell back between your legs by hinging at the hips, then explosively drive your hips forward to swing the bell to chest or eye level. Let the bell swing back and immediately hinge into the next rep — the power comes from the hips, not the arms.

Hold a dumbbell in each hand and perform a push-up in the plank position. At the top, perform a single-arm dumbbell row on each side. Then jump your feet to your hands and perform a squat clean into a thruster, pressing the dumbbells overhead to complete the rep.

Lie on your back holding a kettlebell in one hand with the arm locked overhead. Follow the sequential steps — roll to elbow, hand, bridge, sweep leg through, kneel, and stand — while keeping the bell locked overhead the entire time. Reverse the sequence to return to the floor.

Hold a dumbbell in each hand and perform a burpee — kick back, do a push-up, jump your feet in. Then swing both dumbbells back between your legs and in one fluid motion use the hip drive to swing them overhead, locking out at the top. Lower with control and repeat.

Begin with the bar on the floor and a wide snatch grip. Execute a powerful pull in two phases — the first pull off the floor and an explosive second pull with full hip extension. Drop under the bar and receive it in a deep overhead squat with arms locked, then stand to complete the lift.

Perform a power or squat clean to receive the bar in the front rack position, then stand. Dip by slightly bending the knees, then drive explosively upward, using that momentum to push yourself under the bar in a split or squat position with arms locked. Stand to complete the jerk.