Strength exercises with instructions

Every exercise with a video, target muscle, secondary muscles, equipment and six steps. In German and English. No account needed.

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All exercises

• Abdominals Stretch Variation Four Abs · Bodyweight · 6 steps A floor-based ab stretch in a cobra-style position that opens the entire front of the core through spinal extension.
• Abdominals Stretch Variation One Abs · Bodyweight · 6 steps A controlled abdominal stretch that opens the front of the torso and resets posture after heavy core work.
• Abdominals Stretch Variation Three Abs · Bodyweight · 6 steps An ab stretch that combines extension and rotation to release both the rectus abdominis and the obliques.
• Abdominals Stretch Variation Two Abs · Bodyweight · 6 steps An abdominal stretch with a side-bend element that opens both the rectus abdominis and the obliques.
• Band Curl Biceps · Band · 6 steps A standing biceps curl using a resistance band — same movement pattern as a dumbbell curl, with progressive tension through the rep.
• Band High Face Pull Side delts · Band · 6 steps A high-anchor band pull to the face that builds rear-delt strength and balances out heavy pressing work.
• Band Hip Abduction Glutes · Band · 6 steps A standing band-resisted hip abduction that targets the glute medius and primes the hips for squats, deadlifts, and running.
• Band Kneeling Pulldown Lats · Band · 6 steps A kneeling pulldown using an overhead band anchor — a home-friendly alternative to the cable lat pulldown.
• Band Lateral Raise Side delts · Band · 6 steps A standing lateral raise with band resistance — builds wider, more capped shoulders without dumbbells.
• Band Pullover Lats · Band · 6 steps A standing band pullover that trains the lats through their stretched range — a strong finisher for back day.
• Band Romanian Deadlift Glutes · Band · 6 steps A hip-hinge Romanian deadlift using band resistance — trains the hamstrings and glutes without a barbell or dumbbells.
• Band Row Lats · Band · 6 steps A standing horizontal band row that trains the lats, mid-back, and biceps — the home-friendly answer to a cable row.
• Band Seated Pulldown Lats · Band · 6 steps A seated pulldown using a band anchored overhead — a stable, controlled way to train the lats from the floor.
• Band Shrug Upper back · Band · 6 steps A standing band shrug that isolates the upper traps — a low-impact way to build neck and upper back strength.
• Band Single Arm Lateral Raise Side delts · Band · 6 steps A unilateral band lateral raise that builds the side delts one arm at a time — fixes side-to-side imbalances.
• Band Wood Chopper Obliques · Band · 6 steps A diagonal band chop that trains rotational power through the obliques and the entire core — sport-ready strength.
• Barbell Banded Back Squat Quads · Barbell · 6 steps A back squat with bands attached to the bar — adds resistance at the top of the rep where you're strongest.
• Barbell Behind The Back 30 Degree Shrug Upper back · Barbell · 6 steps A barbell shrug performed with the bar behind the body at a 30-degree lean — hits the lower traps and rear delts.
• Barbell Bench Press Mid chest · Barbell · 6 steps The classic horizontal press for chest, triceps, and front-delt strength — the cornerstone of every push day.
• Barbell Bent Over Row Lats · Barbell · 6 steps A heavy horizontal pull from a hinged position — builds the lats, mid-back, and biceps in one of the most efficient movements in the gym.
• Barbell Clean And Press Abs · Barbell · 6 steps A full-body lift that pulls the bar from the floor to overhead in two phases — power, posture, and pressing strength in one rep.
• Barbell Close Grip Bench Press Triceps · Barbell · 6 steps A narrow-grip horizontal press that loads the triceps hard while still working the chest — the heaviest triceps lift in the gym.
• Barbell Curl Biceps · Barbell · 6 steps The original biceps builder — a standing two-handed curl that loads both arms heavy and trains pure elbow flexion strength.
• Barbell Deadlift Upper back · Barbell · 6 steps The conventional pull from the floor — the gold-standard hinge that loads the back, glutes, and hamstrings heavier than any other lift.
• Barbell Drag Curl Biceps · Barbell · 6 steps A barbell curl variation that drags the bar up the torso, pulling the elbows back to bias the long head of the biceps.
• Barbell Front Rack Step Up Knee Drive Quads · Barbell · 6 steps A loaded single-leg step-up with a driving knee at the top — quad strength, glute power, and balance under a front-racked bar.
• Barbell High Incline Bench Press Upper chest · Barbell · 6 steps A steep-incline barbell press around 60 degrees that pushes most of the load into the upper chest and front shoulders.
• Barbell Incline Bench Press Upper chest · Barbell · 6 steps The 30-to-45-degree incline press that builds the upper chest, front delts, and triceps — the second pillar of any push day.
• Barbell Muscle Snatch Abs · Barbell · 6 steps A snatch variation that pulls the bar from the floor to overhead with no dip under — a strict-strength teaching lift for the snatch.
• Barbell Overhead Press Front delts · Barbell · 6 steps The standing strict press from shoulders to overhead — the gold-standard test of pure shoulder strength and bracing.
• Barbell Power Snatch Abs · Barbell · 6 steps An explosive pull from the floor to overhead, caught in a quarter squat — full-body power without the depth of a full snatch.
• Barbell Pullover Lats · Barbell · 6 steps A bench-based overhead arc that stretches and loads the lats — an old-school accessory for back, chest, and rib-cage development.
• Barbell Rack Pull Upper back · Barbell · 6 steps A partial deadlift pulled from a raised pin position — heavy back loading without the demand of a full lift from the floor.
• Barbell Shrug Upper back · Barbell · 6 steps A standing two-handed shrug that loads the upper traps — the classic move for trap thickness and a stronger neck-to-shoulder line.
• Barbell Snatch Abs · Barbell · 6 steps The full Olympic snatch — bar from the floor to overhead in one pull, caught in a deep overhead squat.
• Barbell Spinal Jefferson Curl Abs · Barbell · 6 steps A slow loaded spinal flexion with a light barbell — a controlled mobility drill that strengthens the back through full forward bending.
• Barbell Split Squat Glutes · Barbell · 6 steps A loaded split-stance squat for single-leg quad and glute strength — the staircase between regular squats and Bulgarian split squats.
• Barbell Squat Quads · Barbell · 6 steps The back-loaded barbell squat — the king of lower-body strength training and the standard for measuring leg power.
• Barbell Step Up Knee Drive Quads · Barbell · 6 steps A back-racked step-up with a driving knee at the top — single-leg quad and glute strength with explosive hip drive built in.
• Barbell Stiff Leg Deadlifts Glutes · Barbell · 6 steps A near-straight-legged hinge from the floor that loads the hamstrings and glutes through a deep stretch — a clean back-of-body builder.
• Barbell Thruster Glutes · Barbell · 6 steps A front squat into an overhead press in one motion — the conditioning workhorse that hits legs, shoulders, and lungs at once.
• Barbell Upright Row Side delts · Barbell · 6 steps A vertical pull from the hips to the chest that loads the side delts and traps — the classic shoulder-width builder.
• Barbell Wrist Curl Forearms · Barbell · 6 steps A small-range wrist flexion that isolates the forearm flexors — the classic finisher for grip strength and forearm size.
• Bench Dips Triceps · Bodyweight · 6 steps A bodyweight triceps dip off a bench or chair that builds arm pushing strength — the go-to home and hotel-room arm exercise.
• Bodyweight Alternating Lateral Lunge Glutes · Bodyweight · 6 steps A side-to-side lunge that loads one leg at a time — builds glute and quad strength while opening up the inner thighs and hips.
• Bodyweight Alternating Reverse Lunges Glutes · Bodyweight · 6 steps A backward-stepping lunge that builds the glutes and quads — the knee-friendly cousin of the forward lunge.
• Bodyweight Box Squat Glutes · Bodyweight · 6 steps A bodyweight squat to a bench or box — the cleanest way to teach squat depth and hip-back mechanics to beginners.
• Bodyweight Deadlift Abs · Bodyweight · 6 steps An unloaded hip hinge that teaches the deadlift pattern — the safest way to learn how to bend, brace, and stand back up.
• Bodyweight Donkey Calf Raise Calves · Bodyweight · 6 steps A bent-over calf raise that targets the gastrocnemius through a deep stretch — the old-school calf builder, no machine needed.
• Bodyweight Elevated Push Up Mid chest · Bodyweight · 6 steps A push-up with hands raised on a bench or box that scales the difficulty down — the cleanest beginner push-up regression.
• Bodyweight Hip Abduction Glutes · Bodyweight · 6 steps A side-lying leg lift that targets the glute medius — the small but essential glute exercise for hip stability and shape.
• Bodyweight Knee Push Ups Mid chest · Bodyweight · 6 steps A push-up done from the knees that drops the load — the first regression that lets beginners actually train the push pattern.
• Bodyweight Reverse Lunge Glutes · Bodyweight · 6 steps A single-leg lunge stepping backward — builds the glutes and quads while staying easy on the front knee.
• Bodyweight Russian Twist Obliques · Bodyweight · 6 steps A seated rotational core exercise that twists side to side — the most recognizable oblique builder in any ab program.
• Bodyweight Spinal Jefferson Curl Abs · Bodyweight · 6 steps A slow, segmented forward fold that mobilizes the entire spine — the gymnastics-staple flexibility drill for stiff backs.
• Bodyweight Squat Glutes · Bodyweight · 6 steps The foundational squat pattern done with just bodyweight — the first leg exercise in any program and the test of clean mechanics.
• Box Jump Glutes · Bodyweight · 6 steps An explosive jump from the floor onto a box — the clean way to train lower-body power without high-impact landings.
• Bulgarian Split Squat Glutes · Bodyweight · 6 steps A rear-foot-elevated split squat that punishes one leg at a time — the most effective single-leg builder in any program.
• Burpee Abs · Bodyweight · 6 steps A squat-thrust into a push-up into a jump — the full-body conditioning move that hits everything in one rep.
• Cable 30 Degree Shrug Upper back · Cable · 6 steps A cable shrug performed at a 30-degree angle that loads the upper traps along their natural fiber line — the smarter shrug variation.
• Cable Bar Curl Biceps · Cable · 6 steps A two-handed cable curl using a straight bar attachment that hammers the biceps with constant tension from bottom to top.
• Cable Bar Face Pull Side delts · Cable · 6 steps A high-cable face pull using a straight bar that targets the rear delts and upper-back posture muscles.
• Cable Bar Pushdown Triceps · Cable · 6 steps A standing triceps pushdown using a straight bar attachment — the most efficient way to isolate the triceps with cables.
• Cable Bench Chest Fly Mid chest · Cable · 6 steps A bench-supported cable fly that puts the chest under deep stretch with constant tension top to bottom.
• Cable Bench Press Mid chest · Cable · 6 steps A bench-supported cable press that trains the chest and triceps with smooth, constant tension through the full press.
• Cable Bench Straight Leg Kickback Glutes · Cable · 6 steps A bench-supported cable kickback that isolates the glutes with a straight-leg drive against constant cable tension.
• Cable Chest Press Mid chest · Cable · 6 steps A standing cable press that trains the chest, triceps, and front delts through a horizontal push pattern with constant tension.
• Cable Decline Bench Press Lower chest · Cable · 6 steps A decline cable press performed on a bench that targets the lower chest with smooth constant tension.
• Cable Incline Bench Press Upper chest · Cable · 6 steps An incline cable press that targets the upper chest and triceps with constant tension through every inch of the press.
• Cable Overhead Press Front delts · Cable · 6 steps A standing cable press overhead that builds the front and side shoulders with smooth constant tension top to bottom.
• Cable Pec Fly Mid chest · Cable · 6 steps A standing cable fly that isolates the chest with constant tension from a deep stretch to a hard squeeze.
• Cable Rope Face Pulls Side delts · Cable · 6 steps A high-cable rope pull to the face that trains the rear delts and upper back — the go-to fix for forward-rolled shoulders.
• Cable Rope Kneeling Face Pull Side delts · Cable · 6 steps A kneeling rope face pull that locks out body english and isolates the rear delts and mid-back.
• Cable Rope Pushdown Triceps · Cable · 6 steps A standing triceps pushdown using a rope attachment that lets the hands separate for a deeper triceps squeeze.
• Cable Row Bar Standing Row Lats · Cable · 6 steps A standing horizontal cable row using a straight bar that builds the lats, mid-back, and biceps.
• Cable Seated Rope Face Pull Side delts · Cable · 6 steps A seated rope face pull that removes body english and isolates the rear delts and upper back.
• Cable Side Bend Obliques · Cable · 6 steps A standing cable side bend that loads the obliques against constant tension for a stronger, more defined waist.
• Cable Single Arm Neutral Grip Row Lats · Cable · 6 steps A single-arm cable row with a neutral-grip handle that builds the lats and biceps one side at a time.
• Cable Single Arm Rope Pushdown Triceps · Cable · 6 steps A one-arm rope pushdown that isolates each triceps independently for a deeper squeeze and better symmetry.
• Cable Single Arm Underhand Grip Row Lats · Cable · 6 steps A single-arm cable row with an underhand grip that bias the lats and lower lats with deeper biceps engagement.
• Cable Standing Low To High Wood Chopper Obliques · Cable · 6 steps A standing low-to-high cable chop that builds rotational power through the obliques and full midsection.
• Cable Standing Single Arm Chest Press Mid chest · Cable · 6 steps A standing one-arm cable press that trains the chest, front delts, and triceps while exposing side-to-side strength gaps.
• Cable Supinating Row Lats · Cable · 6 steps A horizontal cable row that rotates the palms up at the finish to load the lats and biceps in the same pull.
• Cable Wood Chopper Obliques · Cable · 6 steps A diagonal cable rotation that trains the obliques to drive force from a high anchor down across the body.
• Chin Ups Lats · Bodyweight · 6 steps A vertical bodyweight pull with palms facing you that builds the lats, biceps, and grip in one of the most honest strength tests there is.
• Decline Push Up Lower chest · Bodyweight · 6 steps A push up with feet elevated on a bench or step that biases the upper chest, front delts, and triceps without any equipment.
• Diamond Push Ups Triceps · Bodyweight · 6 steps A close-hand push up where the thumbs and index fingers form a diamond — turning a chest move into a triceps builder.
• Dumbbell Alternating Forward Lunge Glutes · Dumbbell · 6 steps A loaded forward lunge that alternates legs each rep — training the quads, glutes, and balance one side at a time.
• Dumbbell Bench Press Mid chest · Dumbbell · 6 steps The dumbbell version of the classic bench press — a deeper-range chest builder with friendlier shoulders than a barbell.
• Dumbbell Bulgarian Split Squat Glutes · Dumbbell · 6 steps A rear-foot-elevated split squat loaded with dumbbells — one of the highest-return single-leg exercises for quads and glutes.
• Dumbbell Chest Fly Mid chest · Dumbbell · 6 steps A wide-arc dumbbell fly that isolates the chest through a long stretch and tight squeeze at the top.
• Dumbbell Concentration Curl Biceps · Dumbbell · 6 steps A seated single-arm curl with the elbow braced against the inner thigh — pure biceps, no body english.
• Dumbbell Cross Body Romanian Deadlift Glutes · Dumbbell · 6 steps A single-leg Romanian deadlift where the dumbbell tracks across the body — biasing the working glute and hamstring through a long hinge.
• Dumbbell Curl Biceps · Dumbbell · 6 steps The standard standing dumbbell biceps curl — the most-used arm exercise in any program, anywhere.
• Dumbbell Decline Bench Press Lower chest · Dumbbell · 6 steps A decline-bench dumbbell press that biases the lower chest while still working the triceps and front shoulders.
• Dumbbell Decline Chest Fly Lower chest · Dumbbell · 6 steps A decline-bench dumbbell fly that isolates the lower chest through a long stretch and a tight top-end squeeze.
• Dumbbell Decline Skullcrusher Triceps · Dumbbell · 6 steps A decline-bench dumbbell triceps extension that biases the long head through a deep, stretched range.
• Dumbbell Feet Elevated Glute Bridge Glutes · Dumbbell · 6 steps A glute bridge with feet up on a bench and a dumbbell across the hips — a longer-range variation that hits the glutes harder.
• Dumbbell Figure Four Heels Elevated Hip Thrust Glutes · Dumbbell · 6 steps A single-leg hip thrust where the free leg crosses into a figure-four — isolating one glute through a deep range.
• Dumbbell Front Raise Front delts · Dumbbell · 6 steps A standing dumbbell raise to shoulder height that isolates the front delts in a clean, controlled arc.
• Dumbbell Goblet Alternating Curtsy Lunge Glutes · Dumbbell · 6 steps A loaded curtsy lunge held in goblet position — alternating sides each rep to train the glutes through a cross-body angle.
• Dumbbell Goblet Bulgarian Split Squat Glutes · Dumbbell · 6 steps A rear-foot-elevated split squat loaded at the chest — the go-to single-leg builder for quads, glutes, and balance.
• Dumbbell Goblet Forward Lunge Glutes · Dumbbell · 6 steps A stepping forward lunge with a dumbbell held at the chest — trains the quads, glutes, and stride mechanics in one move.
• Dumbbell Goblet Reverse Lunge Glutes · Dumbbell · 6 steps A back-stepping lunge with a goblet-held dumbbell — easier on the knees and more glute-dominant than the forward version.
• Dumbbell Goblet Split Squat Glutes · Dumbbell · 6 steps A static, both-feet-planted split stance loaded at the chest — the gateway single-leg exercise for quads and glutes.
• Dumbbell Goblet Squat Glutes · Dumbbell · 6 steps A bodyweight-style squat loaded with one dumbbell at the chest — the cleanest way to teach the squat pattern.
• Dumbbell Hammer Curl Biceps · Dumbbell · 6 steps A neutral-grip dumbbell curl that builds the brachialis and forearms — the arm-thickness curl every program needs.
• Dumbbell Heels Elevated Hip Thrust Glutes · Dumbbell · 6 steps A hip thrust with the heels elevated and a dumbbell on the hips — biases the glutes and lengthens the working range.
• Dumbbell Incline Bench Press Upper chest · Dumbbell · 6 steps An inclined dumbbell press that targets the upper chest, front delts, and triceps — the cornerstone upper-chest lift.
• Dumbbell Incline Chest Fly Upper chest · Dumbbell · 6 steps An incline-bench dumbbell fly that isolates the upper chest through a deep stretch and clean squeeze at the top.
• Dumbbell Incline Curl Biceps · Dumbbell · 6 steps A seated curl on an incline bench that stretches the biceps long-head before each rep — the cleanest peak-builder.
• Dumbbell Incline Front Raise Front delts · Dumbbell · 6 steps A front raise performed face-down on an incline bench — isolates the front shoulders through a fuller range than the standing version.
• Dumbbell Incline Hammer Curl Biceps · Dumbbell · 6 steps A neutral-grip curl done seated on an incline bench — combines the hammer grip with a deep biceps stretch for arm thickness.
• Dumbbell Lateral Raise Side delts · Dumbbell · 6 steps A standing dumbbell raise out to the sides — the foundational isolation for the side delts and shoulder width.
• Dumbbell Laying Reverse Fly Rear delts · Dumbbell · 6 steps A chest-down reverse fly on an incline bench that isolates the rear delts and upper back without lower-back strain.
• Dumbbell Leg Curl Hamstrings · Dumbbell · 6 steps A prone leg curl performed by squeezing a dumbbell between the feet — the hamstring isolation that needs no machine.
• Dumbbell Preacher Curl Biceps · Dumbbell · 6 steps A single-arm curl with the upper arm fixed against a preacher pad — the strict isolation that builds the lower biceps.
• Dumbbell Rear Delt Fly Rear delts · Dumbbell · 6 steps A bent-over reverse fly with dumbbells — the classic rear-delt and upper-back isolation in any shoulder program.
• Dumbbell Row Bilateral Upper back · Dumbbell · 6 steps A bent-over two-dumbbell row that hammers the lats, mid-back, and biceps — the workhorse back-thickness builder.
• Dumbbell Row Unilateral Upper back · Dumbbell · 6 steps A bench-supported single-arm dumbbell row — the classic back-thickness builder for the lats, mid-back, and biceps.
• Dumbbell Russian Twist Obliques · Dumbbell · 6 steps A seated rotational core exercise with a dumbbell — trains the obliques and abs through controlled twisting under load.
• Dumbbell Seated Overhead Press Front delts · Dumbbell · 6 steps A seated dumbbell press that trains the front and side shoulders with triceps support — the seated answer to a standing overhead press.
• Dumbbell Seated Overhead Tricep Extension Triceps · Dumbbell · 6 steps An overhead extension that puts the long head of the triceps on full stretch — the go-to seated arm-day isolation lift.
• Dumbbell Seated Rear Delt Fly Rear delts · Dumbbell · 6 steps A bent-over seated fly that trains the rear shoulders and upper-back detail — the fix for the most under-trained area in lifting.
• Dumbbell Seated Shrug Upper back · Dumbbell · 6 steps A seated shrug variation that isolates the upper traps without leg drive — clean trap volume for any pull or shoulder day.
• Dumbbell Shrug Upper back · Dumbbell · 6 steps The standing shrug with two dumbbells — the most accessible trap exercise in any program and a staple of pull-day work.
• Dumbbell Side Bend Obliques · Dumbbell · 6 steps A standing side bend with one dumbbell that trains the obliques against gravity — a simple, focused side-trunk lift.
• Dumbbell Single Arm Chest Press Mid chest · Dumbbell · 6 steps A one-arm dumbbell bench press that trains the chest with built-in core anti-rotation — push-day work that doubles as core training.
• Dumbbell Single Arm Clean And Press Abs · Dumbbell · 6 steps A two-stage explosive lift — clean a dumbbell from the floor to the shoulder, then press it overhead. Conditioning meets full-body strength.
• Dumbbell Single Arm Row Lats · Dumbbell · 6 steps The classic one-arm bench-supported row that trains the lats and biceps with side-by-side loading — a pull-day staple in any gym.
• Dumbbell Single Leg Calf Raise Calves · Dumbbell · 6 steps A one-leg calf raise loaded with a dumbbell — the simplest way to load each calf hard without a machine.
• Dumbbell Situp Abs · Dumbbell · 6 steps The classic situp loaded with a dumbbell on the chest — a simple way to add resistance to bodyweight ab work.
• Dumbbell Skullcrusher Triceps · Dumbbell · 6 steps The lying tricep extension done with two dumbbells — the most-programmed mass-builder for the back of the arms.
• Dumbbell Spinal Jefferson Curl Abs · Dumbbell · 6 steps A standing rolldown holding a dumbbell — a slow, segmental spinal flexion drill used to build hamstring and lower-back mobility.
• Dumbbell Standing Single Arm Curl Biceps · Dumbbell · 6 steps A standing one-arm curl with a dumbbell — the simplest unilateral biceps builder in any arm program.
• Dumbbell Standing Single Arm Hammer Curl Biceps · Dumbbell · 6 steps A one-arm hammer curl that trains the biceps and brachialis with a neutral grip — the curl that builds thicker-looking arms.
• Dumbbell Sumo Squat Glutes · Dumbbell · 6 steps A wide-stance squat with a dumbbell hanging between the legs — biases the glutes and inner thighs more than a standard squat.
• Dumbbell Superman Abs · Dumbbell · 6 steps A loaded version of the floor superman — lifting the chest, arms, and legs together while holding a dumbbell to train the lower back.
• Dumbbell Thruster Glutes · Dumbbell · 6 steps A front squat into an overhead press in one motion — the highest-output dumbbell lift for conditioning and full-body work.
• Dumbbell Tricep Kickback Triceps · Dumbbell · 6 steps A bent-over single-arm tricep extension that trains the back of the arm with strict elbow control — a classic arm-day finisher.
• Dumbbell Upright Row Side delts · Dumbbell · 6 steps A standing vertical pull with two dumbbells — trains the side shoulders and upper traps in one accessory lift.
• Dumbbell Wrist Curl Forearms · Dumbbell · 6 steps A seated forearm flexor curl that builds wrist strength and forearm thickness — the small accessory every arm day needs.
• Dumbbell Wrist Extension Forearms · Dumbbell · 6 steps A seated reverse wrist curl that targets the often-neglected forearm extensors — the balancing piece to every wrist curl.
• Elbow Side Plank Abs · Bodyweight · 6 steps An isometric side hold on the forearm that trains the obliques and lateral core — the foundation of side-plank progressions.
• EZ Bar Preacher Curl Biceps · Barbell · 6 steps A strict biceps curl performed on a preacher bench with an EZ bar — pure isolation for the lower half of the bicep.
• EZ Bar Reverse Preacher Curl Biceps · Barbell · 6 steps A palms-down preacher curl that hits the brachialis, forearms, and bicep together — an underused arm-day finisher.
• Forward Lunge Glutes · Bodyweight · 6 steps A bodyweight step-forward lunge that trains the glutes and quads one leg at a time — the entry point to single-leg work.
• Good Mornings Glutes · Bodyweight · 6 steps A standing hip-hinge bow that trains the hamstrings, glutes, and lower back — a clean teaching piece for the hinge pattern.
• Hand Plank Abs · Bodyweight · 6 steps A high plank held on straight arms — a foundational isometric for the abs, shoulders, and full-body bracing.
• Hanging Knee Raises Abs · Bodyweight · 6 steps A bar-hung knee raise that trains the abs and hip flexors — the entry point to hanging core work.
• Incline Push Up Upper chest · Bodyweight · 6 steps A push-up performed with hands raised on a bench or box — the easier on-ramp to a full bodyweight push-up.
• Inverted Row Upper back · Bodyweight · 6 steps A bodyweight horizontal row pulled from under a fixed bar — the foundational pull for any back or pull-day program.
• Jump Squats Glutes · Bodyweight · 6 steps An explosive bodyweight squat-and-jump that builds lower-body power — the staple plyometric for HIIT and conditioning.
• Kettlebell Alternating Curtsy Lunge Glutes · Kettlebell · 6 steps A loaded crossover lunge that targets the glute medius and inner-leg stabilizers — a sharp tool for glute-focused programs.
• Kettlebell Assisted Bulgarian Split Squat Glutes · Kettlebell · 6 steps A Bulgarian split squat performed with a kettlebell as a counterweight — easier balance, deeper range, real glute and quad work.
• Kettlebell Bench Press Mid chest · Kettlebell · 6 steps A flat-bench press performed with kettlebells — the off-center load that challenges chest, triceps, and shoulder stability.
• Kettlebell Calf Raise Calves · Kettlebell · 6 steps A standing calf raise loaded with a kettlebell — direct calf isolation for any leg-day finisher block.
• Kettlebell Curl Biceps · Kettlebell · 6 steps A standing bicep curl performed with a kettlebell — the off-center load that adds extra forearm and grip work.
• Kettlebell Farmers Carry Forearms · Kettlebell · 6 steps A heavy walking carry with kettlebells in each hand — full-body strength training disguised as a stroll.
• Kettlebell Front Raise Front delts · Kettlebell · 6 steps A controlled front raise with a kettlebell — direct front-delt isolation for shoulder-day accessory blocks.
• Kettlebell Goblet Curl Biceps · Kettlebell · 6 steps A two-handed bicep curl performed with a single kettlebell — a kettlebell-only path to direct bicep work.
• Kettlebell Gorilla Row Lats · Kettlebell · 6 steps An alternating two-kettlebell row from a wide stance that hammers the lats and biceps with constant tension.
• Kettlebell Hip Thrust Glutes · Kettlebell · 6 steps A bench-supported hip thrust loaded with a kettlebell on the hips — the home-friendly answer to the barbell version.
• Kettlebell Incline Bench Press Upper chest · Kettlebell · 6 steps An incline press with two kettlebells that builds the upper chest, front shoulders, and triceps with a deep, joint-friendly groove.
• Kettlebell Push Press Front delts · Kettlebell · 6 steps A leg-driven overhead press with the kettlebell racked at the shoulder, training the shoulders and triceps with athletic power.
• Kettlebell Romanian Deadlift Glutes · Kettlebell · 6 steps A kettlebell hinge that loads the hamstrings, glutes, and lower back through a slow, controlled stretch.
• Kettlebell Row Lats · Kettlebell · 6 steps A bent-over two-kettlebell row that builds the lats and biceps in a horizontal pull pattern.
• Kettlebell Row (Single) Upper back · Kettlebell · 6 steps A staggered-stance kettlebell row that loads the mid-back, lats, and biceps one side at a time.
• Kettlebell Seated Overhead Press Front delts · Kettlebell · 6 steps A strict seated press with two kettlebells that isolates the shoulders and triceps without leg drive.
• Kettlebell Shrug Upper back · Kettlebell · 6 steps A standing shrug with two kettlebells that isolates the upper traps through a clean vertical lift.
• Kettlebell Single Arm Row Lats · Kettlebell · 6 steps A bench-supported one-arm kettlebell row that isolates the lats and biceps with a clean, full range.
• Kettlebell Spinal Jefferson Curl Abs · Kettlebell · 6 steps A slow segmental spinal flexion with a light kettlebell that builds end-range loaded mobility through the back.
• Kettlebell Sumo Deadlift Glutes · Kettlebell · 6 steps A wide-stance kettlebell deadlift that loads the glutes, quads, and lower back from a tall, upright torso.
• Kettlebell Swing Glutes · Kettlebell · 6 steps The defining kettlebell exercise — an explosive hip hinge that swings the bell to chest height for power and conditioning.
• Kettlebell Thruster Glutes · Kettlebell · 6 steps A two-kettlebell front squat into an overhead press that trains the legs, shoulders, and lungs in one combined movement.
• Kettlebell Windmill Obliques · Kettlebell · 6 steps An overhead kettlebell hinge that trains shoulder stability, oblique strength, and hip mobility in one demanding move.
• Landmine T Bar Rows Lats · Barbell · 6 steps A chest-supported feel landmine row that builds the lats and mid-back through a heavy, controlled horizontal pull.
• Machine 45 Degree Back Extension Abs · Machine · 6 steps A 45 degree hyperextension that strengthens the lower back, glutes, and hamstrings through a clean hip hinge.
• Machine Cable V Bar Push Downs Triceps · Machine · 6 steps A V-bar cable pushdown that isolates all three heads of the triceps through a clean, controlled extension.
• Machine Chest Press Mid chest · Machine · 6 steps A seated machine chest press that builds the chest and triceps through a guided, beginner-friendly press path.
• Machine Crunch Abs · Machine · 6 steps A seated, loaded crunch that isolates the upper abs through a fixed flexion path — the gym's progressive answer to bodyweight crunches.
• Machine Dips Mid chest · Machine · 6 steps A seated, assisted dip pattern that trains the chest and triceps without bodyweight prerequisites — the bridge to parallel bar dips.
• Machine Leg Extension Quads · Machine · 6 steps A seated knee-extension machine that isolates the quads through a fixed range — the most direct quad-builder in the gym.
• Machine Leg Press Glutes · Machine · 6 steps A seated leg press that loads the quads and glutes through a guided press — the heavy-load alternative to the back squat.
• Machine Neutral Row Lats · Machine · 6 steps A chest-supported neutral-grip row that trains the lats and mid-back through a fixed horizontal pull — easy to learn, hard to cheat.
• Machine Pec Fly Mid chest · Machine · 6 steps A seated chest fly machine that isolates the pecs through an arc of motion — the cleanest chest-only stimulus in the gym.
• Machine Plate Loaded Front Military Press Front delts · Machine · 6 steps A plate-loaded seated press that trains the front delts through a fixed overhead path — a stable alternative to the standing barbell press.
• Machine Plate Loaded Leg Extension Quads · Machine · 6 steps A plate-loaded seated leg extension that isolates the quads — the heavier-feeling, gym-staple cousin of the selectorized version.
• Machine Plate Loaded T Bar Row Lats · Machine · 6 steps A plate-loaded T-bar row that builds the lats and mid-back through a heavy hip-hinge pull — the gym's classic mass-builder.
• Machine Pulldown Lats · Machine · 6 steps A seated machine pulldown that trains the lats and biceps through a fixed vertical pull — the universal gym back-builder.
• Machine Seated Cable Row Lats · Machine · 6 steps A seated cable row that trains the lats, mid-back, and biceps through a clean horizontal pull — the benchmark row in any gym.
• Machine Underhand Row Biceps · Machine · 6 steps A machine row with an underhand grip that hits the lower lats and biceps hard — the supinated take on the chest-supported row.
• Mountain Climber Abs · Bodyweight · 6 steps A high-tempo plank-position knee drive that trains the core and spikes the heart rate — the universal HIIT finisher.
• Narrow Pulldown Lats · Machine · 6 steps A close-grip lat pulldown that bias-loads the lower lats and biceps — the narrow-grip take on the classic vertical pull.
• Parallel Bar Dips Mid chest · Bodyweight · 6 steps A bodyweight dip on parallel bars that builds the chest and triceps — one of the most demanding pure-bodyweight upper-body lifts.
• Plate Forward Lunge Quads · Barbell · 6 steps A forward lunge holding a weight plate at the chest that loads the quads and glutes through a single-leg step — the gym-floor classic.
• Pull Ups Lats · Bodyweight · 6 steps The classic bodyweight vertical pull that builds the lats, biceps, and upper back — the benchmark for upper-body pulling strength.
• Push Up Mid chest · Bodyweight · 6 steps The most foundational bodyweight push lift — trains the chest, triceps, and front shoulders with a single, scalable pattern.
• Single Legged Romanian Deadlifts Glutes · Bodyweight · 6 steps A bodyweight single-leg hinge that loads the glutes and hamstrings while training balance — the single-leg answer to the RDL.
• Smith Machine Close Grip Bench Press Triceps · Machine · 6 steps A close-grip bench press on the Smith machine that bias-loads the triceps — the guided take on the classic triceps mass-builder.
• Smith Machine Incline Bench Press Upper chest · Machine · 6 steps An incline bench press on the Smith machine that bias-loads the upper chest — the guided take on the classic incline press.
• Smith Machine Standing Shrugs Upper back · Machine · 6 steps A standing barbell shrug on the Smith machine that isolates the upper traps — the guided way to load shrugs heavy and safe.
• Smith Machine Sumo Romanian Deadlift Glutes · Machine · 6 steps A wide-stance Romanian deadlift on the Smith machine that bias-loads the glutes and inner hamstrings — guided hip-hinge work.
• Supermans Abs · Bodyweight · 6 steps A prone bodyweight extension that strengthens the lower back, glutes, and rear chain — the floor-friendly low-back exercise.
• Walking Lunge Glutes · Bodyweight · 6 steps A bodyweight walking lunge that builds the glutes and quads one leg at a time while training balance and gait control.
• Wall Sit Quads · Bodyweight · 6 steps An isometric squat hold against a wall that builds quad endurance and mental grit — the classic equipment-free leg burner.