Index

60 entries (first 60 shown — refine the search)

• Bench PressChest · BarbellOpenClose

  

  weight reps

  Primary: Chest · Also: Triceps, Shoulders

  Equipment: Barbell

  Plant feet firmly, retract shoulder blades, and lower the bar with control to mid-chest before pressing straight up to lockout.

  index ref: bench-press

• Incline Bench PressChest · BarbellOpenClose

  

  weight reps

  Primary: Chest · Also: Shoulders, Triceps

  Equipment: Barbell

  Set the bench to 30–45 degrees. Lower the bar smoothly to your upper chest and press up, targeting upper pectoral fibers.

  index ref: incline-bench-press

• Incline Dumbbell PressChest · DumbbellOpenClose

  

  weight reps

  Primary: Chest · Also: Shoulders, Triceps

  Equipment: Dumbbell

  Maintain slight arch and flared forearms at 45 degrees. Drive dumbbells up and slightly inward over upper chest.

  index ref: incline-dumbbell-press

• Dumbbell Bench PressChest · DumbbellOpenClose

  

  weight reps

  Primary: Chest · Also: Triceps, Shoulders

  Equipment: Dumbbell

  Lower dumbbells alongside your chest until elbows reach 90 degrees, then squeeze pecs as you press back up.

  index ref: dumbbell-bench-press

• Decline Bench PressChest · BarbellOpenClose

  

  weight reps

  Primary: Chest · Also: Triceps, Shoulders

  Equipment: Barbell

  Secure legs on the decline bench. Lower bar to lower chest line to emphasize the sternal and lower chest fibers.

  index ref: decline-bench-press

• Machine Chest PressChest · MachineOpenClose

  

  weight reps

  Primary: Chest · Also: Triceps, Shoulders

  Equipment: Machine

  Adjust seat so handles align with mid-chest. Press outward with controlled lockout without letting shoulders roll forward.

  index ref: machine-chest-press

• Pec DeckChest · MachineOpenClose

  

  weight reps

  Primary: Chest · Also: Shoulders

  Equipment: Machine

  Keep a slight bend in elbows and sweep arms together in an arc, focusing on squeezing chest at peak contraction.

  index ref: pec-deck

• Cable FlyChest · CableOpenClose

  

  weight reps

  Primary: Chest · Also: Shoulders

  Equipment: Cable

  Set pulleys at chest height. Step forward into a stable split stance and bring hands together in a hugging motion.

  index ref: cable-fly

• Push-upChest · BodyweightOpenClose

  

  bodyweight reps

  Primary: Chest · Also: Triceps, Core

  Equipment: Bodyweight

  Maintain a rigid plank line from head to heels. Lower chest until hover above floor, then push through palms to full extension.

  index ref: push-up

• Weighted Push-upChest · BodyweightOpenClose

  

  weight reps

  Primary: Chest · Also: Triceps, Core

  Equipment: Bodyweight

  Place weight plate securely across upper back. Keep core braced and maintain full depth and lockout on each rep.

  index ref: weighted-push-up

• Overhead PressShoulders · BarbellOpenClose

  

  weight reps

  Primary: Shoulders · Also: Triceps

  Equipment: Barbell

  Stand tall with glutes and abs locked. Press barbell vertically directly over crown of head with head moving through.

  index ref: overhead-press

• Dumbbell Seated Shoulder PressShoulders · DumbbellOpenClose

  

  weight reps

  Primary: Shoulders · Also: Triceps

  Equipment: Dumbbell

  Sit upright with back support. Press dumbbells overhead until arms are extended without clashing weights at the top.

  index ref: seated-dumbbell-press

• Arnold PressShoulders · DumbbellOpenClose

  

  weight reps

  Primary: Shoulders · Also: Triceps

  Equipment: Dumbbell

  Start with dumbbells facing you at chin level; rotate palms outward as you press overhead in one continuous motion.

  index ref: arnold-press

• Lateral RaiseShoulders · DumbbellOpenClose

  

  weight reps

  Primary: Shoulders · Also: Upper Back

  Equipment: Dumbbell

  Raise dumbbells out to sides until parallel to floor, leading with elbows and keeping wrists relaxed.

  index ref: lateral-raise

• Cable Lateral RaiseShoulders · CableOpenClose

  

  weight reps

  Primary: Shoulders · Also: Upper Back

  Equipment: Cable

  Pull cable across body and raise laterally to shoulder height for continuous resistance throughout the movement.

  index ref: cable-lateral-raise

• Front RaiseShoulders · DumbbellOpenClose

  

  weight reps

  Primary: Shoulders · Also: Chest

  Equipment: Dumbbell

  Lift dumbbells straight in front of you to eye level with neutral or overhand grip, controlling the descent.

  index ref: front-raise

• Rear Delt FlyRear Delts · DumbbellOpenClose

  

  weight reps

  Primary: Rear Delts · Also: Upper Back

  Equipment: Dumbbell

  Hinge at hips with flat back. Raise dumbbells outward like wings, squeezing back of shoulders at peak.

  index ref: rear-delt-fly

• Reverse Pec DeckRear Delts · MachineOpenClose

  

  weight reps

  Primary: Rear Delts · Also: Upper Back

  Equipment: Machine

  Face machine pad. Pull handles backward in a horizontal plane with slight elbow bend, focusing on rear deltoids.

  index ref: reverse-pec-deck

• Face PullUpper Back · CableOpenClose

  

  weight reps

  Primary: Upper Back · Also: Rear Delts, Shoulders

  Equipment: Cable

  Set cable high with rope attachment. Pull toward face while externally rotating shoulders, pulling rope ends apart.

  index ref: face-pull

• Upright RowShoulders · BarbellOpenClose

  

  weight reps

  Primary: Shoulders · Also: Upper Back, Biceps

  Equipment: Barbell

  Pull weight upward along torso leading with elbows until hands reach upper chest, keeping elbows above wrists.

  index ref: upright-row

• DeadliftPosterior Chain · BarbellOpenClose

  

  weight reps

  Primary: Posterior Chain · Also: Back, Grip

  Equipment: Barbell

  Bar over midfoot, hips back, chest proud. Drive through floor extending hips and knees together until standing tall.

  index ref: deadlift

• Romanian DeadliftHamstrings · BarbellOpenClose

  

  weight reps

  Primary: Hamstrings · Also: Glutes, Lower Back

  Equipment: Barbell

  Slight knee bend. Hinge at hips pushing butt back while sliding bar down shins until hamstrings stretch, then snap hips forward.

  index ref: romanian-deadlift

• Barbell RowBack · BarbellOpenClose

  

  weight reps

  Primary: Back · Also: Biceps, Rear Delts

  Equipment: Barbell

  Hinge to 45 degrees with flat spine. Pull barbell to lower ribcage/navel, driving elbows back and squeezing lats.

  index ref: barbell-row

• T-Bar RowBack · MachineOpenClose

  

  weight reps

  Primary: Back · Also: Biceps, Rear Delts

  Equipment: Machine

  Straddle the bar with hinged hips. Pull handle into abdomen while keeping lower back locked and chest proud.

  index ref: t-bar-row

• Dumbbell Bent Over RowBack · DumbbellOpenClose

  

  weight reps

  Primary: Back · Also: Biceps, Rear Delts

  Equipment: Dumbbell

  Hinge at hips with neutral spine. Pull dumbbells to hips, leading with elbows and avoiding excessive torso rotation.

  index ref: dumbbell-bent-over-row

• One-Arm Dumbbell RowBack · DumbbellOpenClose

  

  weight reps

  Primary: Back · Also: Biceps

  Equipment: Dumbbell

  Support one knee and hand on bench. Row dumbbell straight up to hip pocket with full stretch at the bottom.

  index ref: one-arm-dumbbell-row

• Chest Supported RowBack · MachineOpenClose

  

  weight reps

  Primary: Back · Also: Biceps, Rear Delts

  Equipment: Machine

  Lie prone on incline bench. Pull weights back without momentum to purely isolate lats and mid-back.

  index ref: chest-supported-row

• Seated Cable RowBack · CableOpenClose

  

  weight reps

  Primary: Back · Also: Biceps, Rear Delts

  Equipment: Cable

  Sit tall with slight knee bend. Pull cable handle into abdomen, retracting shoulder blades without leaning back excessively.

  index ref: seated-row

• Machine RowBack · MachineOpenClose

  

  weight reps

  Primary: Back · Also: Biceps

  Equipment: Machine

  Chest against pad. Pull handles back focusing on full scapular retraction and lat contraction.

  index ref: machine-row

• Lat PulldownLats · CableOpenClose

  

  weight reps

  Primary: Lats · Also: Biceps

  Equipment: Cable

  Sit under thigh pads with wide overhand grip. Pull bar down to upper chest, leading with elbows and puffing chest up.

  index ref: lat-pulldown

• Close-Grip Lat PulldownLats · CableOpenClose

  

  weight reps

  Primary: Lats · Also: Biceps

  Equipment: Cable

  Use V-bar handle. Pull down to sternum with elbows tucked close to body for deep lat contraction.

  index ref: close-grip-lat-pulldown

• Straight-Arm PulldownLats · CableOpenClose

  

  weight reps

  Primary: Lats · Also: Core

  Equipment: Cable

  Stand with arms extended holding bar or rope. Sweep bar down to thighs in an arc, isolating lats without bending elbows.

  index ref: straight-arm-pulldown

• Pull-upLats · BodyweightOpenClose

  

  bodyweight reps

  Primary: Lats · Also: Biceps, Core

  Equipment: Bodyweight

  Overhand grip outside shoulder width. Pull chest up to the bar until chin clears, controlling the full descent.

  index ref: pull-up

• Assisted Pull-upLats · MachineOpenClose

  

  assisted bodyweight

  Primary: Lats · Also: Biceps

  Equipment: Machine

  Use counterweight machine or resistance band to perform strict full-range pull-ups with reduced bodyweight.

  index ref: assisted-pull-up

• Weighted Pull-upLats · BodyweightOpenClose

  

  weight reps

  Primary: Lats · Also: Biceps

  Equipment: Bodyweight

  Attach weight plate to dip belt. Perform strict pull-ups with full extension and chin over bar.

  index ref: weighted-pull-up

• Chin-upBiceps · BodyweightOpenClose

  

  bodyweight reps

  Primary: Biceps · Also: Lats

  Equipment: Bodyweight

  Underhand grip shoulder-width apart. Pull up until chin clears bar, heavily recruiting lats and biceps.

  index ref: chin-up

• Barbell ShrugUpper Back · BarbellOpenClose

  

  weight reps

  Primary: Upper Back · Also: Forearms

  Equipment: Barbell

  Hold bar at hips and elevate shoulder blades straight up toward ears, pausing at top before lowering under control.

  index ref: shrug

• SquatQuads · BarbellOpenClose

  

  weight reps

  Primary: Quads · Also: Glutes, Core

  Equipment: Barbell

  Feet shoulder-width apart. Sit hips back and down, tracking knees over toes, descending to parallel before driving through midfoot.

  index ref: squat

• Front SquatQuads · BarbellOpenClose

  

  weight reps

  Primary: Quads · Also: Core, Glutes

  Equipment: Barbell

  Rest bar on front deltoids with elbows high. Squat deep while keeping torso upright and core braced.

  index ref: front-squat

• Hack SquatQuads · MachineOpenClose

  

  weight reps

  Primary: Quads · Also: Glutes

  Equipment: Machine

  Position back flat on machine pad. Lower until knees reach 90 degrees and drive through heels to target quads.

  index ref: hack-squat

• Leg PressQuads · MachineOpenClose

  

  weight reps

  Primary: Quads · Also: Glutes, Hamstrings

  Equipment: Machine

  Feet hip-width on platform. Lower sled until knees bend to 90 degrees without letting lower back round off pad.

  index ref: leg-press

• Bulgarian Split SquatQuads · DumbbellOpenClose

  

  weight reps

  Primary: Quads · Also: Glutes, Core

  Equipment: Dumbbell

  Rear foot elevated on bench. Lower back knee toward floor while keeping front shin relatively vertical.

  index ref: bulgarian-split-squat

• Walking LungeQuads · DumbbellOpenClose

  

  weight reps

  Primary: Quads · Also: Glutes, Hamstrings

  Equipment: Dumbbell

  Step forward into a deep lunge with back knee kissing floor, then push off front heel into the next stride.

  index ref: walking-lunge

• Step-UpQuads · DumbbellOpenClose

  

  weight reps

  Primary: Quads · Also: Glutes

  Equipment: Dumbbell

  Place entire foot on box or bench. Drive through leading heel to stand tall, minimizing push-off from back leg.

  index ref: step-up

• Leg ExtensionQuads · MachineOpenClose

  

  weight reps

  Primary: Quads

  Equipment: Machine

  Sit with pad against lower shins. Extend legs fully, pausing at the top to squeeze quadriceps before slow descent.

  index ref: leg-extension

• Leg CurlHamstrings · MachineOpenClose

  

  weight reps

  Primary: Hamstrings · Also: Calves

  Equipment: Machine

  Lie prone with pad behind ankles. Curl heels toward glutes, pausing at top before lowering under control.

  index ref: leg-curl

• Seated Leg CurlHamstrings · MachineOpenClose

  

  weight reps

  Primary: Hamstrings · Also: Calves

  Equipment: Machine

  Sit with thighs locked under pad. Curl heels down and under seat, maximizing hamstring contraction in seated hip position.

  index ref: seated-leg-curl

• Hip ThrustGlutes · BarbellOpenClose

  

  weight reps

  Primary: Glutes · Also: Hamstrings

  Equipment: Barbell

  Upper back against bench, bar across hips with pad. Drive through heels to full hip extension, forming a 90-degree knee angle.

  index ref: hip-thrust

• Glute BridgeGlutes · BodyweightOpenClose

  

  bodyweight reps

  Primary: Glutes · Also: Hamstrings

  Equipment: Bodyweight

  Lie on back with knees bent and feet flat. Drive hips upward until thighs and torso align, squeezing glutes firmly.

  index ref: glute-bridge

• Good MorningHamstrings · BarbellOpenClose

  

  weight reps

  Primary: Hamstrings · Also: Glutes, Lower Back

  Equipment: Barbell

  Barbell on upper back. Hinge at hips with soft knees until torso is near parallel to floor, loading hamstrings and erectors.

  index ref: good-morning

• Standing Calf RaiseCalves · MachineOpenClose

  

  weight reps

  Primary: Calves

  Equipment: Machine

  Balls of feet on ledge. Drop heels for full stretch, then drive up onto big toes to maximum peak contraction.

  index ref: standing-calf-raise

• Seated Calf RaiseCalves · MachineOpenClose

  

  weight reps

  Primary: Calves

  Equipment: Machine

  Sit with knees bent at 90 degrees under pad. Elevate heels to isolate the deeper soleus muscle.

  index ref: seated-calf-raise

• Bicep CurlBiceps · DumbbellOpenClose

  

  weight reps

  Primary: Biceps · Also: Forearms

  Equipment: Dumbbell

  Stand with dumbbells at sides. Curl weights toward shoulders while keeping elbows pinned to ribs and supinate wrists.

  index ref: bicep-curl

• Hammer CurlBiceps · DumbbellOpenClose

  

  weight reps

  Primary: Biceps · Also: Forearms

  Equipment: Dumbbell

  Hold dumbbells with palms facing each other. Curl up maintaining neutral grip to target brachialis and forearms.

  index ref: hammer-curl

• Preacher CurlBiceps · MachineOpenClose

  

  weight reps

  Primary: Biceps · Also: Forearms

  Equipment: Machine

  Rest arms on preacher bench pad. Curl bar upward without lifting elbows off pad for strict bicep isolation.

  index ref: preacher-curl

• Cable CurlBiceps · CableOpenClose

  

  weight reps

  Primary: Biceps · Also: Forearms

  Equipment: Cable

  Grip bar from low pulley. Curl upward with continuous cable tension through the entire arc.

  index ref: cable-curl

• Reverse CurlForearms · BarbellOpenClose

  

  weight reps

  Primary: Forearms · Also: Biceps

  Equipment: Barbell

  Overhand grip on bar. Curl upward to build the brachioradialis and upper forearm extensors.

  index ref: reverse-curl

• Wrist CurlForearms · BarbellOpenClose

  

  weight reps

  Primary: Forearms

  Equipment: Barbell

  Forearms resting on bench or thighs with palms up. Curl wrists upward against resistance to train wrist flexors.

  index ref: wrist-curl

• Tricep PushdownTriceps · CableOpenClose

  

  weight reps

  Primary: Triceps · Also: Shoulders

  Equipment: Cable

  Stand at cable station with bar or rope. Keep elbows pinned to sides and push hands down to full lockout.

  index ref: tricep-pushdown

• Overhead Tricep ExtensionTriceps · CableOpenClose

  

  weight reps

  Primary: Triceps · Also: Shoulders

  Equipment: Cable

  Hold weight or cable overhead. Lower behind head by bending elbows, then extend arms upward to lockout.

  index ref: overhead-tricep-extension