BarbellIntermediateHorizontal push
Lower the bar toward the mid chest and press it vertically until the arms are extended.
Primary: Chest
Open guideDumbbellsIntermediateHorizontal push
Lower both dumbbells beside the chest and press them upward while keeping the wrists stacked.
Primary: Chest
Open guideMachineIntermediateHorizontal push
Press the handles forward along the machine path and return under control.
Primary: Chest
Open guideBodyweightBeginnerHorizontal push
Lower the body as one unit, then push the floor away to return to the plank.
Primary: Chest
Open guideResistance bandBeginnerHorizontal push
Hold the band across the upper back and press against increasing resistance.
Primary: Chest
Open guideDumbbellsIntermediateHorizontal adduction
Open the arms in a wide arc and bring the dumbbells together above the chest.
Primary: Chest
Open guideCableIntermediateHorizontal adduction
Bring the handles together in front of the chest while maintaining a soft elbow bend.
Primary: Chest
Open guideBodyweightAdvancedVertical push
Lower between the bars with a slight forward lean and press back to support.
Primary: Lower chest
Open guideMachineAdvancedVertical push
Use machine assistance while following the same forward-leaning dip path.
Primary: Lower chest
Open guidePull-up barIntermediateVertical pull
Pull the chest toward the bar by driving the elbows down, then lower to full reach.
Primary: Lats
Open guideCableIntermediateVertical pull
Pull the bar toward the upper chest while keeping the torso mostly upright.
Primary: Lats
Open guideMachineIntermediateVertical pull
Use the assistance platform while following a controlled pull-up path.
Primary: Lats
Open guideBarbellIntermediateHorizontal pull
Row the bar toward the lower ribs while holding a stable hinged torso.
Primary: Lats, Rhomboids
Open guideDumbbellsIntermediateHorizontal pull
Pull the dumbbell toward the hip while the opposite hand supports the torso.
Primary: Lats, Rhomboids
Open guideCableBeginnerHorizontal pull
Pull the handle toward the abdomen and return without rounding the torso.
Primary: Rhomboids, Lats
Open guideMachineBeginnerHorizontal pull
Pull the handles back while keeping the chest supported against the pad.
Primary: Rhomboids, Lats
Open guideResistance bandBeginnerHorizontal pull
Pull the band toward the torso while maintaining a tall seated posture.
Primary: Rhomboids, Lats
Open guideBenchBeginnerHip hinge
Hinge down over the pad and extend until the body forms a straight line.
Primary: Spinal erectors
Open guideBodyweightBeginnerHip hinge
Lift the chest and legs slightly from the floor, pause, and lower with control.
Primary: Spinal erectors
Open guideDumbbellsIntermediateVertical push
Press the dumbbells from shoulder height to overhead while keeping the ribs controlled.
Primary: Front deltoids, Side deltoids
Open guideBarbellIntermediateVertical push
Press the bar vertically from the upper chest to a balanced overhead position.
Primary: Front deltoids, Side deltoids
Open guideMachineIntermediateVertical push
Press the handles overhead along the machine path and lower under control.
Primary: Front deltoids, Side deltoids
Open guideDumbbellsBeginnerShoulder abduction
Raise the dumbbells out to the sides until the arms approach shoulder height.
Primary: Side deltoids
Open guideCableBeginnerShoulder abduction
Raise the cable handle away from the body while maintaining steady resistance.
Primary: Side deltoids
Open guideResistance bandBeginnerShoulder abduction
Stand on the band and raise the arms out against increasing tension.
Primary: Side deltoids
Open guideDumbbellsBeginnerHorizontal abduction
Hold a hip hinge and open the arms until they align with the torso.
Primary: Rear deltoids
Open guideMachineBeginnerHorizontal abduction
Open the machine handles backward while keeping the chest against the pad.
Primary: Rear deltoids
Open guideCableBeginnerHorizontal abduction
Pull the crossed cables outward until the arms form a wide line.
Primary: Rear deltoids
Open guideDumbbellsBeginnerShoulder flexion
Raise the dumbbells forward to shoulder height and lower under control.
Primary: Front deltoids
Open guideCableBeginnerShoulder flexion
Raise the cable attachment forward while keeping the torso still.
Primary: Front deltoids
Open guideDumbbellsBeginnerElbow flexion
Curl the dumbbells toward the shoulders without moving the upper arms forward.
Primary: Biceps
Open guideBarbellBeginnerElbow flexion
Curl the bar toward the upper chest while keeping the torso still.
Primary: Biceps
Open guideCableBeginnerElbow flexion
Flex the elbows against continuous cable tension and lower smoothly.
Primary: Biceps
Open guideCableBeginnerElbow extension
Extend the elbows to press the attachment toward the thighs.
Primary: Triceps
Open guideDumbbellsBeginnerElbow extension
Lower the dumbbell behind the head by bending the elbows, then extend overhead.
Primary: Triceps
Open guideResistance bandBeginnerElbow extension
Extend the elbows downward against increasing band tension.
Primary: Triceps
Open guideDumbbellsBeginnerElbow flexion
Curl with the palms facing each other throughout the repetition.
Primary: Brachialis, Brachioradialis
Open guideCableBeginnerElbow flexion
Curl the rope with a neutral grip while keeping the elbows close to the torso.
Primary: Brachialis, Brachioradialis
Open guideBarbellIntermediateHorizontal push
Lower the bar with the elbows close to the torso and press vertically.
Primary: Triceps
Open guideBodyweightIntermediateHorizontal push
Lower in a plank with the hands close and press back while keeping the elbows angled behind.
Primary: Triceps
Open guideBodyweightBeginnerSquat
Sit between the hips and stand by pushing the floor away.
Primary: Quadriceps, Glutes
Open guideDumbbellsBeginnerSquat
Hold a dumbbell at the chest while squatting between the knees.
Primary: Quadriceps, Glutes
Open guideBarbellBeginnerSquat
Descend with the bar balanced across the upper back, then drive upward through the feet.
Primary: Quadriceps, Glutes
Open guideBarbellIntermediateHip hinge
Stand with the bar close to the legs and finish with the hips and knees extended.
Primary: Glutes, Hamstrings
Open guideKettlebellIntermediateHip hinge
Lift the kettlebell from between the feet by driving the hips forward.
Primary: Glutes, Hamstrings
Open guideDumbbellsIntermediateHip hinge
Push the hips backward while lowering the dumbbells along the legs, then extend the hips.
Primary: Glutes, Hamstrings
Open guideBodyweightBeginnerLunge
Step backward, lower the rear knee, and push through the front foot to return.
Primary: Quadriceps, Glutes
Open guideDumbbellsBeginnerLunge
Step forward into alternating lunges while holding the dumbbells at the sides.
Primary: Quadriceps, Glutes
Open guideBarbellBeginnerLunge
Step backward under the bar and return by driving through the front leg.
Primary: Quadriceps, Glutes
Open guideBodyweightBeginnerPlantar flexion
Rise onto the balls of the feet, pause, and lower the heels under control.
Primary: Gastrocnemius, Soleus
Open guideDumbbellsBeginnerPlantar flexion
Hold dumbbells at the sides while raising and lowering the heels.
Primary: Gastrocnemius, Soleus
Open guideMachineBeginnerPlantar flexion
Raise the shoulder pads by extending the ankles and lower through a comfortable stretch.
Primary: Gastrocnemius, Soleus
Open guideBodyweightBeginnerAnti-extension
Hold the body in a straight line while supported on the forearms and toes.
Primary: Abdominals, Deep core
Open guideResistance bandBeginnerAnti-extension
Maintain the plank while a band applies a lateral or backward pull.
Primary: Abdominals, Deep core
Open guideBodyweightBeginnerTrunk flexion
Curl the ribs toward the pelvis, pause, and return the shoulders to the floor.
Primary: Abdominals
Open guideCableBeginnerTrunk flexion
Flex the trunk while kneeling and bring the ribs toward the pelvis against cable resistance.
Primary: Abdominals
Open guideBodyweightIntermediateHip flexion with trunk brace
Raise the legs from the floor while keeping the lower back controlled.
Primary: Abdominals, Hip flexors
Open guidePull-up barIntermediateHip flexion with trunk brace
Raise the knees toward the chest without swinging the torso.
Primary: Abdominals, Hip flexors
Open guideCableBeginnerAnti-rotation
Press the handle forward while preventing the torso from turning toward the cable.
Primary: Obliques, Deep core
Open guideResistance bandBeginnerAnti-rotation
Press the band forward and hold the torso square against the sideways pull.
Primary: Obliques, Deep core
Open guide