Exercises

Browse clear movement summaries, equipment requirements, and the muscle groups each exercise trains.

21s Bicep CurlBiceps · Dumbbells · Weight & RepsHow to do the 21s Bicep Curl with dumbbells. Works the biceps, with forearms. Perform 7 reps of the lower half of the curl. Followed by 7 reps of the upper…Ab RollerAbs · Other · RepsHow to do the Ab Roller. Works the abs, with lower back and shoulders. Kneel on a mat, grasp the ab wheel handles, and roll forward while keeping your core…Ab ScissorsAbs · No equipment · RepsHow to do the Ab Scissors. Works the abs, with obliques. Lie on your back, lift both legs slightly off the floor, and perform a scissoring motion by crossing…Arnold PressShoulders · Dumbbells · Weight & RepsHow to do the Arnold Press with dumbbells. Works the shoulders, with triceps and upper back. Sit or stand with dumbbells at shoulder height, palms facing you…Around The WorldShoulders · Dumbbells · Weight & RepsHow to do the Around The World with dumbbells. Works the shoulders, with chest and triceps. Stand holding dumbbells, raise them in an arc-like motion from…Assisted Pull UpLats · No equipment · Weight & RepsHow to do the Assisted Pull Up. Works the lats. Use an assisted pull-up machine or a resistance band looped around the pull-up bar and your knees. Grip the…Back ExtensionLower Back · Machine · Weight & RepsHow to do the Back Extension with machine. Works the lower back, with glutes and hamstrings. Position yourself on a hyperextension bench, with your thighs…Ball SlamsCardiovascular · No equipment · Weight & RepsHow to do the Ball Slams. Works the cardiovascular system and abs, with shoulders and quads. Stand with feet shoulder-width apart, holding a medicine ball…Barbell Split SquatQuads · Barbell · Weight & RepsHow to do the Barbell Split Squat with barbell. Works the quads and glutes, with hamstrings and calves. Place a barbell across your upper back and step into a…Battle RopesCardiovascular · Other · TimeHow to do the Battle Ropes. Works the cardiovascular system, with shoulders and abs. Hold the ends of a battle rope in each hand, with feet shoulder-width…Behind the Back Bicep Wrist CurlForearms · Barbell · Weight & RepsHow to do the Behind the Back Bicep Wrist Curl with barbell. Works the forearms and biceps. Stand with feet shoulder-width apart, holding a barbell behind…Belt SquatQuads · No equipment · Weight & RepsHow to do the Belt Squat. Works the quads and glutes, with hamstrings and lower back. Use a belt squat machine to perform squats while keeping the back…Bench DipTriceps · Bench · RepsHow to do the Bench Dip with bench. Works the triceps, with shoulders and chest. Position yourself on the edge of a bench or step, with hands next to your…Bench PressChest · Bench · Weight & RepsHow to do the Bench Press with bench and barbell. Works the chest and triceps, with shoulders. Lie on a bench with your feet flat on the floor. Grip the…Bench Press - Close GripTriceps · Bench · Weight & RepsHow to do the Bench Press - Close Grip with bench and barbell. Works the triceps and chest, with shoulders. Lie on a bench with your feet flat on the floor…Dumbbell Bench PressChest · Bench · Weight & RepsHow to do the Dumbbell Bench Press with bench and dumbbells. Works the chest and triceps, with shoulders. Lie on a bench with your feet flat on the floor…Bench Press - Wide GripChest · Bench · Weight & RepsHow to do the Bench Press - Wide Grip with bench and barbell. Works the chest and triceps, with shoulders. Lie on a bench with your feet flat on the floor…Bent Over FlyDumbbells · Weight & RepsHow to do the Bent Over Fly with dumbbells. Bend at the hips and knees, keeping your back straight. Hold a dumbbell in each hand with palms facing each other…Band Bent Over RowLats · Band · Weight & RepsHow to do the Band Bent Over Row with band. Works the lats, with biceps, forearms and lower back. Step on the middle of a resistance band with feet…Bent Over RowLats · Barbell · Weight & RepsHow to do the Bent Over Row with barbell. Works the lats, with biceps, forearms and lower back. Bend at the hips and knees, keeping your back straight. Grip a…Dumbbell Bent Over RowLats · Dumbbells · Weight & RepsHow to do the Dumbbell Bent Over Row with dumbbells. Works the lats, with biceps, forearms and lower back. Bend at the hips and knees, keeping your back…Barbell Bicep CurlBiceps · Barbell · Weight & RepsHow to do the Barbell Bicep Curl with barbell. Works the biceps, with forearms. Stand with your feet shoulder-width apart, gripping a barbell with palms…Cable Bicep CurlBiceps · Cable Machine · Weight & RepsHow to do the Cable Bicep Curl with cable machine. Works the biceps, with forearms. Stand facing a cable machine with a straight bar attachment at the lowest…Dumbbell Bicep CurlBiceps · Dumbbells · Weight & RepsHow to do the Dumbbell Bicep Curl with dumbbells. Works the biceps, with forearms. Stand with your feet shoulder-width apart, holding a dumbbell in each hand…Machine Bicep CurlBiceps · No equipment · Weight & RepsHow to do the Machine Bicep Curl. Works the biceps, with forearms. Adjust the seat height on the machine so your elbows align with the machine's pivot point…Bicycle CrunchAbs · No equipment · RepsHow to do the Bicycle Crunch. Works the abs and obliques. Lie on your back with your hands behind your head and your legs bent at the knees. Bring your right…Bird DogAbs · No equipment · RepsHow to do the Bird Dog. Works the abs and lower back, with glutes and shoulders. Start on your hands and knees with your hands under your shoulders and your…Box JumpQuads · No equipment · RepsHow to do the Box Jump. Works the quads, glutes and calves, with hamstrings. Stand in front of a sturdy box or platform with your feet shoulder-width apart…Barbell Box SquatQuads · Bench · Weight & RepsHow to do the Barbell Box Squat with bench and barbell. Works the quads, glutes and hamstrings, with calves and lower back. Stand in front of a box or bench…Box SquatQuads · Bench · RepsHow to do the Box Squat with bench. Works the quads, glutes and hamstrings, with calves. Stand in front of a box or bench with your feet shoulder-width apart…BoxingShoulders · No equipment · TimeHow to do the Boxing. Works the shoulders and abs, with quads and chest. Stand with your feet shoulder-width apart and one foot slightly in front of the…Bulgarian Split SquatQuads · Dumbbells · Weight & RepsHow to do the Bulgarian Split Squat with dumbbells and bench. Works the quads and glutes, with hamstrings. Set up your equipment: You'll need a flat bench or…BurpeeChest · No equipment · RepsHow to do the Burpee. Works the chest and quads, with hamstrings, calves, triceps and abs. Stand with your feet shoulder-width apart. Squat down and place…Cable Row Dual PulleyLats · Cable Machine · Weight & RepsHow to do the Cable Row Dual Pulley with cable machine. Works the lats, with biceps and upper back. Set two handles at about mid-torso height on a dual…Cable Tricep KickbackTriceps · Cable Machine · Weight & RepsHow to do the Cable Tricep Kickback with cable machine. Works the triceps, with shoulders. Attach a single handle to a low cable. Stand side-on, step back to…Chest DipChest · Machine · RepsHow to do the Chest Dip with machine. Works the chest and triceps, with shoulders. Use parallel bars or a dip station. Grip the bars and lift yourself off the…Band Chest FlyChest · Band · RepsHow to do the Band Chest Fly with band. Works the chest, with shoulders and biceps. Secure a resistance band to a stable object at chest height. Stand facing…Dumbbell Chest FlyChest · Bench · Weight & RepsHow to do the Dumbbell Chest Fly with bench and dumbbells. Works the chest, with shoulders and biceps. Lie on a flat bench with a dumbbell in each hand…Machine Chest FlyChest · No equipment · Weight & RepsHow to do the Machine Chest Fly. Works the chest, with shoulders and biceps. Sit on a chest fly machine with your back flat against the pad. Place your…Band Chest PressChest · Band · RepsHow to do the Band Chest Press with band. Works the chest, with triceps and shoulders. Secure a resistance band behind a stable object at chest height. Stand…Machine Chest PressChest · No equipment · Weight & RepsHow to do the Machine Chest Press. Works the chest, with triceps and shoulders. Sit on a chest press machine with your back flat against the pad. Grip the…Chin UpLats · Machine · RepsHow to do the Chin Up with machine. Works the lats and biceps, with forearms and shoulders. Grip a pull-up bar with your palms facing you and your hands…ClamshellGlutes · No equipment · Weight & RepsHow to do the Clamshell. Works the glutes, with abductors. Lie on your side with your legs bent at a 90-degree angle and your feet together. Rest your head on…Clap Push UpsChest · No equipment · Weight & RepsHow to do the Clap Push Ups. Works the chest and triceps, with shoulders and abs. Start in a push-up position with your hands slightly wider than…Clean and JerkQuads · Barbell · Weight & RepsHow to do the Clean and Jerk with barbell. Works the quads, lower back, shoulders and hamstrings, with triceps, abs and biceps. Perform a clean to bring the…Clean and PressQuads · Barbell · Weight & RepsHow to do the Clean and Press with barbell. Works the quads, lower back, shoulders and hamstrings, with triceps, abs and biceps. Perform a clean to bring the…Close Grip - Lat PulldownLats · Cable Machine · Weight & RepsHow to do the Close Grip - Lat Pulldown with cable machine. Works the lats and biceps, with forearms and shoulders. Sit at a cable lat pulldown machine…Concentration CurlBiceps · Dumbbells · Weight & RepsHow to do the Concentration Curl with dumbbells and bench. Works the biceps, with forearms. Sit on a bench with your legs spread and a dumbbell in one hand…Cross Body Hammer CurlBiceps · Dumbbells · Weight & RepsHow to do the Cross Body Hammer Curl with dumbbells. Works the biceps, with forearms. Stand with your feet shoulder-width apart and hold a dumbbell in each…Cable CrunchAbs · Cable Machine · Weight & RepsHow to do the Cable Crunch with cable machine. Works the abs. Attach a rope handle to a high cable pulley. Kneel facing the machine with the rope behind your…CrunchAbs · No equipment · RepsHow to do the Crunch. Works the abs. Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head or across your chest…Kettlebell CurlBiceps · Kettlebells · Weight & RepsHow to do the Kettlebell Curl with kettlebells. Works the biceps, with forearms. Stand with your feet shoulder-width apart, holding a kettlebell in one hand…Dumbbell Curtsy LungeQuads · Dumbbells · Weight & RepsHow to do the Dumbbell Curtsy Lunge with dumbbells. Works the quads and glutes, with hamstrings and calves. Stand with your feet hip-width apart and hold a…CyclingQuads · Machine · Time & DistanceHow to do the Cycling with machine. Works the quads, hamstrings and glutes, with calves and abs. Choose a stationary bike or outdoor bicycle. Adjust the seat…Dead BugAbs · No equipment · Weight & RepsHow to do the Dead Bug. Works the abs and lower back. Lie on your back with your arms extended straight above your chest and your knees bent at 90 degrees…Dead HangForearms · Machine · TimeHow to do the Dead Hang with machine. Works the forearms and shoulders. Grip a pull-up bar or other sturdy overhead bar with your palms facing away and your…Band DeadliftLower Back · Band · RepsHow to do the Band Deadlift with band. Works the lower back and hamstrings, with upper back, glutes and quads. Stand on a resistance band with your feet…DeadliftLower Back · Barbell · Weight & RepsHow to do the Deadlift with barbell. Works the lower back and hamstrings, with upper back, glutes and quads. Stand with your feet hip-width apart and your…Dumbbell DeadliftLower Back · Dumbbells · Weight & RepsHow to do the Dumbbell Deadlift with dumbbells. Works the lower back and hamstrings, with upper back, glutes and quads. Stand with your feet hip-width apart…Decline Bench PressChest · Barbell · Weight & RepsHow to do the Decline Bench Press with barbell and bench. Works the chest and triceps, with shoulders. Position yourself on a decline bench with your feet…Decline CrunchAbs · Bench · Weight & RepsHow to do the Decline Crunch with bench. Works the abs. Position yourself on a decline bench with your feet secured under the footpads. Place your hands…Decline Dumbbell Bench PressChest · Dumbbells · Weight & RepsHow to do the Decline Dumbbell Bench Press with dumbbells and bench. Works the chest and triceps, with shoulders. Position yourself on a decline bench with…Decline Push UpChest · Bench · Weight & RepsHow to do the Decline Push Up with bench. Works the chest and triceps, with shoulders and abs. Place your feet on an elevated surface, such as a bench or…Diamond Push UpChest · No equipment · Weight & RepsHow to do the Diamond Push Up. Works the chest and triceps, with shoulders and abs. Begin in a push-up position with your hands close together under your…Dip MachineTriceps · No equipment · Weight & RepsHow to do the Dip Machine. Works the triceps and chest, with shoulders. Sit on a seated dip machine with your back pressed against the pad and your hands on…Donkey KickGlutes · No equipment · RepsHow to do the Donkey Kick. Works the glutes, with hamstrings. Start on all fours with hands under shoulders and knees under hips. Keeping the knee bent, drive…Downward DogShoulders · No equipment · Weight & RepsHow to do the Downward Dog. Works the shoulders and hamstrings, with abs and calves. Start on your hands and knees with your hands slightly in front of your…Drag CurlBiceps · Barbell · Weight & RepsHow to do the Drag Curl with barbell. Works the biceps, with forearms and shoulders. Stand with your feet shoulder-width apart and hold a barbell with an…Dumbbell LungeQuads · Dumbbells · Weight & RepsHow to do the Dumbbell Lunge with dumbbells. Works the quads and glutes, with hamstrings. Hold dumbbells at your sides and stand tall. Step forward into a…Dumbbell Split SquatQuads · Dumbbells · Weight & RepsHow to do the Dumbbell Split Squat with dumbbells. Works the quads and glutes, with hamstrings and calves. Hold dumbbells at your sides and step into a split…Dumbbell Walking LungeQuads · Dumbbells · Weight & RepsHow to do the Dumbbell Walking Lunge with dumbbells. Works the quads and glutes, with hamstrings and calves. Stand tall holding dumbbells at your sides. Step…Elliptical TrainerQuads · Machine · Time & DistanceHow to do the Elliptical Trainer with machine. Works the quads and hamstrings, with glutes and calves. Stand on the elliptical machine with your feet…EZ Bar Biceps CurlBiceps · EZ-Bar · Weight & RepsHow to do the EZ Bar Biceps Curl with ez-bar. Works the biceps, with forearms and shoulders. Stand with your feet shoulder-width apart, holding an EZ bar with…Face PullShoulders · Cable Machine · Weight & RepsHow to do the Face Pull with cable machine. Works the shoulders and upper back, with biceps and forearms. Attach a rope to a cable machine set at the highest…Farmers WalkForearms · Dumbbells · Weight & DistanceHow to do the Farmers Walk with dumbbells and kettlebells. Works the forearms and upper back, with abs, quads and calves. Stand with your feet hip-width…Fire HydrantsGlutes · No equipment · Weight & RepsHow to do the Fire Hydrants. Works the glutes and abductors, with abs. Start on your hands and knees with your hands directly under your shoulders and your…Floor PressChest · Dumbbells · Weight & RepsHow to do the Floor Press with dumbbells. Works the chest and triceps, with shoulders. Lie on your back on the floor with your knees bent and feet flat. Hold…Flutter KicksAbs · No equipment · Weight & RepsHow to do the Flutter Kicks. Works the abs. Lie on your back with your hands under your glutes or by your sides. Lift your legs about 6 inches off the ground…Cable Fly CrossoversChest · Cable Machine · Weight & RepsHow to do the Cable Fly Crossovers with cable machine. Works the chest, with shoulders and biceps. Attach handles to two high cable pulleys. Stand between the…Frog JumpsQuads · No equipment · Weight & RepsHow to do the Frog Jumps. Works the quads and glutes, with hamstrings and calves. Start in a squat position with your feet wider than shoulder-width apart…Band Front RaiseShoulders · Band · RepsHow to do the Band Front Raise with band. Works the shoulders, with upper back and forearms. Stand on the middle of a resistance band with your feet…Barbell Front RaiseShoulders · Barbell · Weight & RepsHow to do the Barbell Front Raise with barbell. Works the shoulders, with upper back and forearms. Stand with your feet shoulder-width apart, holding a…Cable Front RaiseShoulders · Cable Machine · Weight & RepsHow to do the Cable Front Raise with cable machine. Works the shoulders, with upper back and forearms. Stand facing a cable machine with the pulley at the…Front RaiseShoulders · Dumbbells · Weight & RepsHow to do the Front Raise with dumbbells. Works the shoulders, with upper back and forearms. Stand with your feet shoulder-width apart, holding a dumbbell in…Front SquatQuads · Barbell · Weight & RepsHow to do the Front Squat with barbell. Works the quads and glutes, with hamstrings and lower back. Stand with your feet shoulder-width apart, holding a…Glute BridgeGlutes · No equipment · Weight & RepsHow to do the Glute Bridge. Works the glutes, with hamstrings and lower back. Lie on your back with your knees bent and feet flat on the floor, hip-width…Glute Ham RaiseHamstrings · Machine · Weight & RepsHow to do the Glute Ham Raise with machine. Works the hamstrings and glutes, with lower back and calves. Position yourself on a glute ham raise machine with…Glute KickbackGlutes · No equipment · Weight & RepsHow to do the Glute Kickback. Works the glutes, with hamstrings. Begin on all fours with your hands under your shoulders and knees under your hips. Engage…Glute Kickback MachineGlutes · No equipment · Weight & RepsHow to do the Glute Kickback Machine. Works the glutes, with hamstrings. Position yourself on a glute kickback machine, placing one foot on the footplate and…Goblet SquatQuads · Dumbbells · Weight & RepsHow to do the Goblet Squat with dumbbells and kettlebells. Works the quads and glutes, with hamstrings and abs. Stand with your feet shoulder-width apart…Kettlebell Goblet SquatQuads · Kettlebells · Weight & RepsHow to do the Kettlebell Goblet Squat with kettlebells. Works the quads and glutes, with hamstrings and calves. Stand with your feet shoulder-width apart…Good MorningHamstrings · Barbell · Weight & RepsHow to do the Good Morning with barbell. Works the hamstrings and lower back, with glutes. Stand with your feet shoulder-width apart, holding a barbell across…Hack SquatQuads · No equipment · Weight & RepsHow to do the Hack Squat. Works the quads and glutes, with hamstrings and calves. Position yourself on a hack squat machine with your shoulders and back…Cable Hammer CurlBiceps · Cable Machine · Weight & RepsHow to do the Cable Hammer Curl with cable machine. Works the biceps, with forearms. Set the pulley at the lowest position on a cable machine and attach a…Hammer CurlBiceps · Dumbbells · Weight & RepsHow to do the Hammer Curl with dumbbells. Works the biceps, with forearms. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a…Handstand Push UpShoulders · No equipment · Weight & RepsHow to do the Handstand Push Up. Works the shoulders and triceps, with upper back and abs. Start in a handstand position facing a wall, with your hands on the…Hanging Knee RaiseAbs · Machine · RepsHow to do the Hanging Knee Raise with machine. Works the abs, with forearms. Hang from a pull-up bar with your hands shoulder-width apart and your legs…Hanging Leg RaiseAbs · Machine · RepsHow to do the Hanging Leg Raise with machine. Works the abs, with forearms. Hang from a pull-up bar with your hands shoulder-width apart and your legs…High Cable Lateral RaiseShoulders · Cable Machine · Weight & RepsHow to do the High Cable Lateral Raise with cable machine. Works the shoulders. Set the pulley high and hold the handle with your arm across your body. With a…High KneesQuads · No equipment · RepsHow to do the High Knees. Works the quads, with calves and glutes. Stand with your feet hip-width apart. Engage your core and lift your right knee as high as…Kettlebell High PullShoulders · Kettlebells · Weight & RepsHow to do the Kettlebell High Pull with kettlebells. Works the shoulders and upper back, with hamstrings and glutes. Stand with your feet shoulder-width…Hip Abduction MachineAbductors · No equipment · Weight & RepsHow to do the Hip Abduction Machine. Works the abductors, with glutes. Adjust the machine according to your height, and select the appropriate weight. Place…Hip Adduction MachineAdductors · No equipment · Weight & RepsHow to do the Hip Adduction Machine. Works the adductors, with glutes. Sit on the hip adduction machine and adjust the pads so they rest comfortably on your…Hip ThrustGlutes · Barbell · Weight & RepsHow to do the Hip Thrust with barbell and bench. Works the glutes and hamstrings, with lower back. Position your upper back against a bench or platform and…Hollow RockAbs · No equipment · RepsHow to do the Hollow Rock. Works the abs. Lie on your back with arms extended overhead and legs straight. Raise your legs and upper body off the ground…Incline Bench PressChest · Barbell · Weight & RepsHow to do the Incline Bench Press with barbell. Works the chest and shoulders, with triceps. Set the bench to a 30-45 degree incline. Lie back with feet flat…Incline Chest FlyChest · Dumbbells · Weight & RepsHow to do the Incline Chest Fly with dumbbells. Works the chest, with shoulders. Set the bench to a 30-45 degree incline. Lie back with feet flat on the…Incline CurlBiceps · Dumbbells · Weight & RepsHow to do the Incline Curl with dumbbells and bench. Works the biceps, with forearms. Sit on an incline bench with a dumbbell in each hand, palms facing…Incline Dumbbell Bench PressChest · Dumbbells · Weight & RepsHow to do the Incline Dumbbell Bench Press with dumbbells. Works the chest and shoulders, with triceps. Set the bench to a 30-45 degree incline. Lie back with…Incline Machine Chest PressChest · No equipment · Weight & RepsHow to do the Incline Machine Chest Press. Works the chest and shoulders, with triceps. Adjust the seat and back pad of the machine to a 30-45 degree incline…Incline Push UpsChest · No equipment · RepsHow to do the Incline Push Ups. Works the chest and shoulders, with triceps. Place your hands on an elevated surface, such as a bench or step. Keep your body…Dumbbell Incline RowLats · Bench · Weight & RepsHow to do the Dumbbell Incline Row with bench and dumbbells. Works the lats, with biceps and forearms. Position yourself on an incline bench with your chest…Inverted RowLats · Barbell · RepsHow to do the Inverted Row with barbell, machine and rack. Works the lats, with biceps. Set a bar in a rack to about waist height. You can also use a smith…Iso-Lateral Chest Supported RowLats · No equipment · Weight & RepsHow to do the Iso-Lateral Chest Supported Row. Works the lats, with biceps and upper back. Set the chest pad so you can brace firmly without shrugging. Row…Iso-Lateral Front Lat PulldownLats · No equipment · Weight & RepsHow to do the Iso-Lateral Front Lat Pulldown. Works the lats and biceps, with forearms and shoulders. Sit tall with the thigh pad secured and grip the…Iso-Lateral High RowUpper Back · No equipment · Weight & RepsHow to do the Iso-Lateral High Row. Works the upper back, with lats and biceps. Adjust the seat so the handles start above shoulder height. Pull the handles…Iso-Lateral Low RowLats · No equipment · Weight & RepsHow to do the Iso-Lateral Low Row. Works the lats, with biceps and upper back. Adjust the seat so the handles line up with your lower ribs. Pull the handles…Iso-Lateral Shoulder PressShoulders · No equipment · Weight & RepsHow to do the Iso-Lateral Shoulder Press. Works the shoulders, with triceps and chest. Adjust the seat so the handles start around shoulder height. Press the…Jackknife Sit UpAbs · No equipment · RepsHow to do the Jackknife Sit Up. Works the abs. Lie flat on your back with your legs extended and arms overhead. Simultaneously raise your arms and legs…Jump SquatQuads · No equipment · RepsHow to do the Jump Squat. Works the quads and glutes, with hamstrings and calves. Stand with your feet shoulder-width apart. Lower into a squat, then…Jumping JackCalves · No equipment · RepsHow to do the Jumping Jack. Works the calves and quads, with shoulders. Stand with your feet together and hands at your sides. Jump while simultaneously…Jumping LungeQuads · No equipment · RepsHow to do the Jumping Lunge. Works the quads and glutes, with hamstrings and calves. Begin in a lunge position. Explosively jump up, switching your legs…Kettlebell Upright RowShoulders · Kettlebells · Weight & RepsHow to do the Kettlebell Upright Row with kettlebells. Works the shoulders and upper back, with biceps and forearms. Stand tall holding a kettlebell with both…Kipping Pull UpLats · Machine · Weight & RepsHow to do the Kipping Pull Up with machine. Works the lats and biceps, with abs, shoulders and chest. Hang from a bar with your palms facing away from your…Kneeling Push UpChest · No equipment · Weight & RepsHow to do the Kneeling Push Up. Works the chest and triceps, with shoulders and abs. Begin in a kneeling position with your hands shoulder-width apart. Lower…Landmine PressShoulders · Barbell · Weight & RepsHow to do the Landmine Press with barbell, plates and rack. Works the shoulders, with triceps and chest. Load a barbell into a landmine attachment and hold…Landmine Squat and PressQuads · Machine · Weight & RepsHow to do the Landmine Squat and Press with machine. Works the quads, glutes and shoulders, with abs, calves and triceps. Stand with your feet shoulder-width…Cable Lat Pull OverLats · Cable Machine · Weight & RepsHow to do the Cable Lat Pull Over with cable machine. Works the lats and triceps, with shoulders and forearms. Attach a rope handle to a high pulley on a…Lat Pulldown Dual PulleyLats · Cable Machine · Weight & RepsHow to do the Lat Pulldown Dual Pulley with cable machine. Works the lats, with biceps and upper back. Sit tall and set the thigh pads so you're locked in…Lat PulldownLats · Cable Machine · Weight & RepsHow to do the Lat Pulldown with cable machine. Works the lats and biceps, with forearms and shoulders. Sit at a cable lat pulldown machine, grasping the bar…Lateral Band WalksGlutes · Band · Weight & RepsHow to do the Lateral Band Walks with band. Works the glutes and abductors, with quads and hamstrings. Place a resistance band around your ankles or just…Lateral Leg RaisesAbductors · No equipment · Weight & RepsHow to do the Lateral Leg Raises. Works the abductors, with glutes. Lie on your side with your legs extended and stacked. Lift your top leg up as high as…Lateral LungeQuads · No equipment · Weight & RepsHow to do the Lateral Lunge. Works the quads and glutes, with hamstrings. Stand with your feet shoulder-width apart. Step laterally with one foot, bending…Band Lateral RaiseShoulders · Band · Weight & RepsHow to do the Band Lateral Raise with band. Works the shoulders, with upper back. Stand on the middle of a resistance band with your feet shoulder-width…Cable Lateral RaiseShoulders · Cable Machine · Weight & RepsHow to do the Cable Lateral Raise with cable machine. Works the shoulders, with upper back. Stand next to a cable machine with a low pulley. Grasp the handle…Lateral RaiseShoulders · Dumbbells · Weight & RepsHow to do the Lateral Raise with dumbbells. Works the shoulders, with upper back. Stand with feet shoulder-width apart, holding a dumbbell in each hand with…Machine Lateral RaiseShoulders · No equipment · Weight & RepsHow to do the Machine Lateral Raise. Works the shoulders, with upper back. Adjust the machine to the appropriate height and sit with your back against the…Leg CurlHamstrings · No equipment · Weight & RepsHow to do the Leg Curl. Works the hamstrings, with calves. Sit on a seated leg curl machine with your back pressed against the pad, and position the padded…Leg ExtensionQuads · No equipment · Weight & RepsHow to do the Leg Extension. Works the quads. Adjust the machine to fit your body, and sit with your back against the pad. Place your feet under the padded…Leg PressQuads · No equipment · Weight & RepsHow to do the Leg Press. Works the quads and glutes, with hamstrings and calves. Sit in the leg press machine, placing your feet shoulder-width apart on the…Leg Press Toe PressCalves · No equipment · Weight & RepsHow to do the Leg Press Toe Press. Works the calves. Sit on a leg press machine with your feet hip-width apart on the footplate. Extend your legs fully, then…Low Cable Fly CrossoversChest · Cable Machine · Weight & RepsHow to do the Low Cable Fly Crossovers with cable machine. Works the chest, with shoulders and triceps. Attach handles to the low pulleys on a cable machine…Barbell LungeQuads · Barbell · Weight & RepsHow to do the Barbell Lunge with barbell. Works the quads and glutes, with hamstrings and calves. Stand with a barbell across your upper back. Step forward…LungeQuads · No equipment · RepsHow to do the Lunge. Works the quads and glutes, with hamstrings and calves. Stand with your feet shoulder-width apart. Step forward with one foot, bending…Lying Leg CurlHamstrings · No equipment · Weight & RepsHow to do the Lying Leg Curl. Works the hamstrings, with glutes and calves. Position yourself face down on a lying leg curl machine, with your legs extended…Lying Leg RaiseAbs · No equipment · RepsHow to do the Lying Leg Raise. Works the abs, with lower back. Lie on your back on a mat with your hands at your sides. Raise your legs, keeping them straight…Smith Machine Bench PressChest · Bench · Weight & RepsHow to do the Smith Machine Bench Press with bench. Works the chest and triceps, with shoulders. Lie on a bench under the smith machine with your feet flat on…Meadows RowsLats · Barbell · Weight & RepsHow to do the Meadows Rows with barbell. Works the lats and upper back, with biceps and shoulders. Set a barbell in a landmine attachment or corner. Stand…Mountain ClimberAbs · No equipment · Weight & RepsHow to do the Mountain Climber. Works the abs and quads, with shoulders and chest. Start in a high plank position with your hands shoulder-width apart. Bring…Oblique CrunchObliques · No equipment · Weight & RepsHow to do the Oblique Crunch. Works the obliques, with abs. Lie on your side on a mat, legs slightly bent. Place your hand behind your head and perform a…One Arm Push UpChest · No equipment · Weight & RepsHow to do the One Arm Push Up. Works the chest, triceps and shoulders, with abs and obliques. Begin in a push-up position, but spread your legs wider than…Overhead Cable CurlBiceps · Cable Machine · Weight & RepsHow to do the Overhead Cable Curl with cable machine. Works the biceps, with forearms and shoulders. Attach a straight bar to a low pulley cable machine…Overhead Cable Tricep Bar ExtensionTriceps · Cable Machine · Weight & RepsHow to do the Overhead Cable Tricep Bar Extension with cable machine. Works the triceps. Attach a straight bar to a low pulley and face away from the stack…Overhead Cable Tricep Rope ExtensionTriceps · Cable Machine · Weight & RepsHow to do the Overhead Cable Tricep Rope Extension with cable machine. Works the triceps. Attach a rope to a low pulley and face away from the stack. Hold the…Overhead PressShoulders · Barbell · Weight & RepsHow to do the Overhead Press with barbell. Works the shoulders and triceps, with upper back and abs. Stand with feet shoulder-width apart, holding a barbell…Dumbbell Overhead PressShoulders · Dumbbells · Weight & RepsHow to do the Dumbbell Overhead Press with dumbbells. Works the shoulders and triceps, with upper back and abs. Stand with feet shoulder-width apart, holding…Pause Bench PressChest · Bench · Weight & RepsHow to do the Pause Bench Press with bench and barbell. Works the chest and triceps, with shoulders. Lie on a bench with your eyes under the bar, feet…Pec Deck FlyChest · No equipment · Weight & RepsHow to do the Pec Deck Fly. Works the chest, with shoulders and biceps. Sit on a pec deck machine with your back flat against the pad. Place your forearms…Pendlay RowLats · Barbell · Weight & RepsHow to do the Pendlay Row with barbell. Works the lats and biceps, with forearms, shoulders and lower back. Position yourself over a barbell with feet…Pike PushupShoulders · No equipment · Weight & RepsHow to do the Pike Pushup. Works the shoulders and triceps, with abs and upper back. Start in a downward dog position, with hands shoulder-width apart and…Pistol SquatQuads · No equipment · Weight & RepsHow to do the Pistol Squat. Works the quads and glutes, with hamstrings and abs. Stand on one leg with the other leg extended straight in front of you. Slowly…PlankAbs · No equipment · TimeHow to do the Plank. Works the abs and shoulders, with lower back. Begin in a push-up position, resting on your forearms with elbows directly below your…Plate Front RaiseShoulders · Plates · Weight & RepsHow to do the Plate Front Raise with plates. Works the shoulders, with upper back and abs. Stand with feet shoulder-width apart, holding a weight plate with…Power CleanQuads · Barbell · Weight & RepsHow to do the Power Clean with barbell. Works the quads, hamstrings, glutes, lower back and shoulders, with abs and calves. Stand with feet shoulder-width…Power SnatchQuads · Barbell · Weight & RepsHow to do the Power Snatch with barbell. Works the quads, hamstrings, glutes, lower back and shoulders, with abs, upper back and calves. Stand with feet…Preacher CurlBiceps · Barbell · Weight & RepsHow to do the Preacher Curl with barbell and ez-bar. Works the biceps, with forearms. Sit on a preacher bench with your upper arms resting on the padding…Dumbbell Preacher CurlBiceps · Dumbbells · Weight & RepsHow to do the Dumbbell Preacher Curl with dumbbells. Works the biceps, with forearms. Sit on a preacher bench with your upper arms resting on the padding…Machine Preacher CurlBiceps · No equipment · Weight & RepsHow to do the Machine Preacher Curl. Works the biceps, with forearms. Sit on a preacher curl machine with your upper arms resting on the padding. Adjust the…Cable Pull OverLats · Cable Machine · Weight & RepsHow to do the Cable Pull Over with cable machine. Works the lats, with triceps and shoulders. Attach a straight bar to a high cable pulley. Stand facing the…Cable Pull ThroughGlutes · Cable Machine · Weight & RepsHow to do the Cable Pull Through with cable machine. Works the glutes and hamstrings, with lower back. Attach a rope to a low cable pulley. Stand facing away…Pull UpLats · No equipment · RepsHow to do the Pull Up. Works the lats, with biceps, forearms and shoulders. Grip a pull-up bar with an overhand grip, hands shoulder-width apart. Hang with…Band PullapartsUpper Back · Band · RepsHow to do the Band Pullaparts with band. Works the upper back, with biceps. Stand with feet shoulder-width apart, holding a resistance band with both hands at…PulloverLats · Dumbbells · Weight & RepsHow to do the Pullover with dumbbells and bench. Works the lats and chest, with triceps and shoulders. Lie on a flat bench with your feet planted firmly on…Push UpChest · No equipment · Weight & RepsHow to do the Push Up. Works the chest and triceps, with shoulders and abs. Start in a plank position with your hands shoulder-width apart, fingers facing…Rack PullHamstrings · Rack · Weight & RepsHow to do the Rack Pull with rack and barbell. Works the hamstrings and glutes, with lower back and lats. Set up a barbell on a power rack or squat cage at…Machine Rear Delt FlyShoulders · No equipment · Weight & RepsHow to do the Machine Rear Delt Fly. Works the shoulders, with upper back. Sit at a reverse fly machine with your chest against the pad. Adjust the seat so…Reverse Cable FlyShoulders · Cable Machine · Weight & RepsHow to do the Reverse Cable Fly with cable machine. Works the shoulders, with upper back. Stand facing a cable machine with the pulleys set at shoulder…Reverse CrunchAbs · No equipment · Weight & RepsHow to do the Reverse Crunch. Works the abs. Lie on your back on a flat surface with your legs bent and feet flat on the ground. Place your hands by your…Reverse Dumbbell FlyShoulders · Dumbbells · Weight & RepsHow to do the Reverse Dumbbell Fly with dumbbells. Works the shoulders, with upper back. Stand with feet shoulder-width apart and hold a dumbbell in each…Dumbbell Reverse LungeQuads · Dumbbells · Weight & RepsHow to do the Dumbbell Reverse Lunge with dumbbells. Works the quads and glutes, with hamstrings and calves. Hold dumbbells at your sides and stand with your…Reverse PlankAbs · No equipment · TimeHow to do the Reverse Plank. Works the abs and lower back, with glutes and shoulders. Sit on the ground with your legs extended in front of you and your hands…Roman Chair Leg RaiseAbs · Machine · RepsHow to do the Roman Chair Leg Raise with machine. Works the abs. Position yourself on a roman chair/captain's chair with forearms supported and back against…Dumbbell Romanian Deadlift (RDL)Hamstrings · Dumbbells · Weight & RepsHow to do the Dumbbell Romanian Deadlift (RDL) with dumbbells. Works the hamstrings and glutes, with lower back. Stand with feet hip-width apart and hold a…Romanian Deadlift (RDL)Hamstrings · Barbell · Weight & RepsHow to do the Romanian Deadlift (RDL) with barbell. Works the hamstrings and glutes, with lower back. Stand with feet hip-width apart and hold a barbell with…Cable RowLats · Cable Machine · Weight & RepsHow to do the Cable Row with cable machine. Works the lats, with biceps and shoulders. Sit on a seated cable row machine with your feet placed on the platform…Dumbbell RowLats · Dumbbells · Weight & RepsHow to do the Dumbbell Row with dumbbells and bench. Works the lats, with biceps, forearms and shoulders. Start by placing a dumbbell on each side of a flat…Machine RowLats · No equipment · Weight & RepsHow to do the Machine Row. Works the lats, with biceps. Adjust the seat height and weight on the machine. Sit down, place your feet flat on the floor. Pull…Rowing MachineQuads · Machine · Time & DistanceHow to do the Rowing Machine with machine. Works the quads, glutes and lats, with hamstrings, abs and upper back. Sit on the rowing machine and secure your…RunningCardiovascular · No equipment · Time & DistanceHow to do the Running. Works the cardiovascular system, with calves, quads and hamstrings. Run at a steady pace for the desired time or distance. Maintain…Russian TwistObliques · Dumbbells · Weight & RepsHow to do the Russian Twist with dumbbells. Works the obliques, with abs and lower back. Sit on the ground with your knees bent and your feet flat. Lean back…Seated Calf RaiseCalves · No equipment · Weight & RepsHow to do the Seated Calf Raise. Works the calves. Sit on a seated calf raise machine with your thighs under the pads and your feet flat on the footrest…Seated Dumbbell Overhead PressShoulders · Dumbbells · Weight & RepsHow to do the Seated Dumbbell Overhead Press with dumbbells and bench. Works the shoulders and triceps, with upper back and abs. Sit on a bench with a back…Seated Face PullShoulders · Cable Machine · Weight & RepsHow to do the Seated Face Pull with cable machine. Works the shoulders. Set a rope on a cable at upper-chest to face height and sit tall facing the machine…Seated Lateral RaiseShoulders · Dumbbells · Weight & RepsHow to do the Seated Lateral Raise with dumbbells and bench. Works the shoulders, with upper back. Sit on a bench with your back straight and a dumbbell in…Seated Leg PressQuads · No equipment · Weight & RepsHow to do the Seated Leg Press. Works the quads and glutes, with hamstrings and calves. Sit in the leg press and place feet shoulder-width on the platform…Seated Overhead PressShoulders · Barbell · Weight & RepsHow to do the Seated Overhead Press with barbell and bench. Works the shoulders and triceps, with upper back and abs. Sit on a bench with a back support and…Dumbbell Shoulder PressShoulders · Dumbbells · Weight & RepsHow to do the Dumbbell Shoulder Press with dumbbells. Works the shoulders, with triceps. Sit on a bench with a back support and your feet flat on the ground…Kettlebell Shoulder PressShoulders · Kettlebells · Weight & RepsHow to do the Kettlebell Shoulder Press with kettlebells. Works the shoulders, with triceps. Stand with your feet shoulder-width apart, holding a kettlebell…Shoulder Press MachineShoulders · No equipment · Weight & RepsHow to do the Shoulder Press Machine. Works the shoulders and triceps, with upper back. Sit on a seated shoulder press machine with your back pressed against…Barbell ShrugUpper Back · Barbell · Weight & RepsHow to do the Barbell Shrug with barbell. Works the upper back. Stand with your feet hip-width apart, and hold a barbell with an overhand grip, hands…Cable ShrugUpper Back · Cable Machine · Weight & RepsHow to do the Cable Shrug with cable machine. Works the upper back. Stand between a cable machine with a low pulley on each side. Hold the cable handles with…Dumbbell ShrugUpper Back · Dumbbells · Weight & RepsHow to do the Dumbbell Shrug with dumbbells. Works the upper back. Stand with your feet hip-width apart, and hold a dumbbell in each hand at your sides, with…Side BendObliques · Dumbbells · Weight & RepsHow to do the Side Bend with dumbbells. Works the obliques. Stand with your feet shoulder-width apart, holding a dumbbell in your right hand, with your left…Side BridgeObliques · No equipment · TimeHow to do the Side Bridge. Works the obliques, with lower back. Lie on your right side with your legs straight and stacked on top of each other. Place your…Side PlankObliques · Other · TimeHow to do the Side Plank. Works the obliques and abs. Lie on your side with your elbow under your shoulder and legs extended. Lift your hips to form a…Single Arm Cable Tricep ExtensionTriceps · Cable Machine · Weight & RepsHow to do the Single Arm Cable Tricep Extension with cable machine. Works the triceps, with shoulders. Set the cable to the lowest position and attach a…Single Arm Lat PulldownLats · Cable Machine · Weight & RepsHow to do the Single Arm Lat Pulldown with cable machine. Works the lats, with biceps and forearms. Attach a single handle to a cable machine with a high…Single Arm Overhead Tricep ExtensionTriceps · Dumbbells · Weight & RepsHow to do the Single Arm Overhead Tricep Extension with dumbbells. Works the triceps, with forearms. Stand holding a dumbbell in one hand with your arm raised…Single Leg ExtensionsQuads · No equipment · Weight & RepsHow to do the Single Leg Extensions. Works the quads. Sit on a leg extension machine with your back against the pad and your legs under the padded bar. Adjust…Single Leg Glute BridgeGlutes · No equipment · RepsHow to do the Single Leg Glute Bridge. Works the glutes and hamstrings, with lower back. Lie on your back with your knees bent and feet flat on the floor…Single Leg Hip ThrustGlutes · Bench · RepsHow to do the Single Leg Hip Thrust with bench. Works the glutes and hamstrings, with lower back and abs. Sit on the ground with your upper back against a…Sit UpAbs · No equipment · Weight & RepsHow to do the Sit Up. Works the abs. Lie on your back with your knees bent, feet flat on the floor, and your hands behind your head. Engage your core and lift…SkippingCalves · No equipment · TimeHow to do the Skipping. Works the calves and quads, with shoulders and forearms. Hold the jump rope handles with a light grip, and keep your elbows close to…SkullcrusherTriceps · Bench · Weight & RepsHow to do the Skullcrusher with bench and barbell. Works the triceps. Lie on a flat bench with your feet flat on the floor. Hold a barbell with an overhand…Dumbbell SkullcrusherTriceps · Dumbbells · Weight & RepsHow to do the Dumbbell Skullcrusher with dumbbells and bench. Works the triceps. Lie on a flat bench with your feet flat on the floor. Hold a dumbbell in each…Sled DragQuads · Other · Weight & DistanceHow to do the Sled Drag. Works the quads and glutes, with hamstrings and calves. Attach a strap or hold the sled handles and take small, controlled steps to…Sled PushQuads · Machine · Weight & DistanceHow to do the Sled Push with machine. Works the quads and glutes, with calves and hamstrings. Load a sled with an appropriate amount of weight. Stand behind…Smith Machine SquatQuads · No equipment · Weight & RepsHow to do the Smith Machine Squat. Works the quads and glutes, with hamstrings. Set the bar on a Smith machine at shoulder height and step under it with the…SnatchShoulders · Barbell · Weight & RepsHow to do the Snatch with barbell. Works the shoulders, quads, abs and hamstrings, with triceps. Stand with your feet shoulder-width apart, and squat down to…Dumbbell SnatchShoulders · Dumbbells · Weight & RepsHow to do the Dumbbell Snatch with dumbbells. Works the shoulders and hamstrings, with glutes and quads. Stand with your feet shoulder-width apart, holding a…Kettlebell SnatchHamstrings · Kettlebells · Weight & RepsHow to do the Kettlebell Snatch with kettlebells. Works the hamstrings and shoulders, with glutes and lower back. Stand with your feet shoulder-width apart…Split SquatQuads · No equipment · RepsHow to do the Split Squat. Works the quads and glutes, with hamstrings and calves. Stand in a staggered stance with one foot forward and one foot back…SprintsQuads · No equipment · Time & DistanceHow to do the Sprints. Works the quads and glutes, with hamstrings and calves. Find an open area or track for sprinting. Stand with your feet hip-width apart…SquatQuads · Barbell · Weight & RepsHow to do the Squat with barbell and rack. Works the quads and glutes, with hamstrings and calves. Stand with your feet shoulder-width apart and place a…Bodyweight SquatQuads · No equipment · RepsHow to do the Bodyweight Squat. Works the quads and glutes, with hamstrings and calves. Stand with your feet shoulder-width apart, toes pointing slightly…Dumbbell SquatQuads · Dumbbells · Weight & RepsHow to do the Dumbbell Squat with dumbbells. Works the quads and glutes, with hamstrings and calves. Stand with your feet shoulder-width apart and hold a…Stair ClimberQuads · Machine · TimeHow to do the Stair Climber with machine. Works the quads and glutes, with hamstrings and calves. Step onto the stair machine and adjust the settings as…Standing Cable Glute KickbacksGlutes · Cable Machine · Weight & RepsHow to do the Standing Cable Glute Kickbacks with cable machine. Works the glutes, with hamstrings. Attach an ankle strap to a low cable pulley. Stand facing…Standing Calf RaiseCalves · Machine · RepsHow to do the Standing Calf Raise with machine. Works the calves. Stand with your feet hip-width apart and your toes pointing forward. Place your hands on…Dumbbell Standing Calf RaiseCalves · Dumbbells · Weight & RepsHow to do the Dumbbell Standing Calf Raise with dumbbells. Works the calves. Stand with your feet hip-width apart and your toes pointing forward. Hold a…Standing Calf Raise MachineCalves · No equipment · Weight & RepsHow to do the Standing Calf Raise Machine. Works the calves. Position yourself on a standing calf raise machine, with your shoulders under the padded levers…Standing Military PressShoulders · Barbell · Weight & RepsHow to do the Standing Military Press with barbell. Works the shoulders, with triceps and upper back. Stand with your feet shoulder-width apart, holding a…Stationary bikeQuads · Machine · TimeHow to do the Stationary bike with machine. Works the quads and glutes, with hamstrings and calves. Sit on a stationary bike and adjust the seat and…Step UpQuads · No equipment · RepsHow to do the Step Up. Works the quads and glutes, with hamstrings and calves. Stand facing a step or sturdy platform. Place your right foot on the step…Dumbbell Step UpQuads · Dumbbells · Weight & RepsHow to do the Dumbbell Step Up with dumbbells and bench. Works the quads and glutes, with hamstrings and calves. Stand in front of a bench or step with a…Stiff Leg DeadliftHamstrings · Barbell · Weight & RepsHow to do the Stiff Leg Deadlift with barbell and dumbbells. Works the hamstrings and glutes, with lower back and forearms. Stand with your feet hip-width…StretchingNo equipment · TimeHow to do the Stretching. Stretching is an important aspect of any fitness routine, as it helps to improve flexibility, reduce the risk of injury, and enhance…Sumo SquatQuads · Barbell · Weight & RepsHow to do the Sumo Squat with barbell. Works the quads and glutes, with hamstrings and calves. Stand with your feet wider than shoulder-width apart, toes…SupermanLower Back · No equipment · RepsHow to do the Superman. Works the lower back and glutes, with upper back and hamstrings. Lie face down on the floor, with your arms extended overhead and your…Suspension Bicep CurlBiceps · Other · RepsHow to do the Suspension Bicep Curl. Works the biceps, with forearms. Adjust the suspension to chest height. Grip the handles with palms facing up and lean…Kettlebell SwingHamstrings · Kettlebells · Weight & RepsHow to do the Kettlebell Swing with kettlebells. Works the hamstrings and glutes, with shoulders. Stand with your feet shoulder-width apart, holding a…T-Bar RowLats · Barbell · Weight & RepsHow to do the T-Bar Row with barbell. Works the lats, with biceps, forearms and shoulders. Set up a T-bar row machine or load a barbell with the appropriate…Trap Bar DeadliftLower Back · Other · Weight & RepsHow to do the Trap Bar Deadlift. Works the lower back and hamstrings, with upper back, glutes and quads. Stand in the center of a trap bar with your feet…TreadmillQuads · Machine · Time & DistanceHow to do the Treadmill with machine. Works the quads and hamstrings, with calves and glutes. Select an appropriate speed and incline on the treadmill based…Tricep Extension MachineTriceps · No equipment · Weight & RepsHow to do the Tricep Extension Machine. Works the triceps. Adjust the seat and handle position so your elbows are aligned with the machine's pivot. Grip the…Triceps DipTriceps · Bench · RepsHow to do the Triceps Dip with bench. Works the triceps, with chest and shoulders. Sit on the edge of a bench or parallel bars with your hands gripping the…Barbell Triceps ExtensionTriceps · Barbell · Weight & RepsHow to do the Barbell Triceps Extension with barbell. Works the triceps, with forearms. Stand or sit or lie down with your feet shoulder-width apart, holding…Cable Triceps ExtensionTriceps · Cable Machine · Weight & RepsHow to do the Cable Triceps Extension with cable machine. Works the triceps, with forearms. Attach a rope or straight bar attachment to a high pulley on a…Dumbbell Triceps ExtensionTriceps · Dumbbells · Weight & RepsHow to do the Dumbbell Triceps Extension with dumbbells. Works the triceps, with forearms. Stand or sit with your feet shoulder-width apart, holding a…Triceps KickbackTriceps · Dumbbells · Weight & RepsHow to do the Triceps Kickback with dumbbells. Works the triceps, with forearms. Hold a dumbbell in one hand and stand with your feet hip-width apart. Hinge…Triceps PushdownTriceps · Cable Machine · Weight & RepsHow to do the Triceps Pushdown with cable machine. Works the triceps, with forearms. Attach a straight or V-shaped bar to a high pulley on a cable machine…Triceps Rope PushdownTriceps · Cable Machine · Weight & RepsHow to do the Triceps Rope Pushdown with cable machine. Works the triceps, with forearms. Attach a rope attachment to a high pulley on a cable machine. Stand…Kettlebell Turkish Get UpShoulders · Kettlebells · Weight & RepsHow to do the Kettlebell Turkish Get Up with kettlebells. Works the shoulders and abs, with quads, lower back and triceps. Lie on your back with a kettlebell…Cable Twist (Up to down)Obliques · Cable Machine · Weight & RepsHow to do the Cable Twist (Up to down) with cable machine. Works the obliques, with abs. Attach a handle to a high cable pulley. Stand sideways to the machine…Underhand Lat PulldownLats · Cable Machine · Weight & RepsHow to do the Underhand Lat Pulldown with cable machine. Works the lats, with biceps and shoulders. Sit at a lat pulldown machine with your knees secured…Upright RowShoulders · Barbell · Weight & RepsHow to do the Upright Row with barbell. Works the shoulders and upper back, with biceps and forearms. Stand with your feet shoulder-width apart, holding a…Cable Upright RowShoulders · Cable Machine · Weight & RepsHow to do the Cable Upright Row with cable machine. Works the shoulders and upper back, with biceps and forearms. Attach a straight bar to a low pulley on a…V UpAbs · No equipment · RepsHow to do the V Up. Works the abs. Lie on your back with your legs extended and your arms extended overhead. Engage your core and simultaneously lift your…Wall BallQuads · Other · Weight & RepsHow to do the Wall Ball. Works the quads, glutes and shoulders, with hamstrings, calves, abs and triceps. Stand facing a wall at a comfortable distance…Wall SitQuads · Other · TimeHow to do the Wall Sit. Works the quads, with hamstrings, glutes and calves. Stand with your back against a wall, with your feet shoulder-width apart and…Weighted Chest DipChest · Dumbbells · Weight & RepsHow to do the Weighted Chest Dip with dumbbells and plates. Works the chest and triceps, with shoulders. Attach a plate or secure a dumbbell before supporting…Weighted Chin UpLats · Dumbbells · Weight & RepsHow to do the Weighted Chin Up with dumbbells and plates. Works the lats and biceps, with forearms and shoulders. Secure a dumbbell between your feet or…Weighted CrunchAbs · Plates · Weight & RepsHow to do the Weighted Crunch with plates and dumbbells. Works the abs. Lie on your back with knees bent and hold a plate or dumbbell against your chest…Weighted Pull UpLats · Dumbbells · Weight & RepsHow to do the Weighted Pull Up with dumbbells and plates. Works the lats, with biceps, forearms and shoulders. Secure a dumbbell between your feet or attach a…Weighted Triceps DipTriceps · Bench · Weight & RepsHow to do the Weighted Triceps Dip with bench, dumbbells and plates. Works the triceps, with chest and shoulders. Set your hands on a bench or dip bars and…Wide Pull UpLats · Machine · RepsHow to do the Wide Pull Up with machine. Works the lats and biceps, with forearms and shoulders. Stand below a pull-up bar and grasp it with a wide, overhand…YogaNo equipment · TimeHow to do the Yoga. Choose a yoga style that suits your goals and preferences, such as Hatha, Vinyasa, or Yin. Find a quiet, comfortable space to practice…Zercher SquatQuads · Barbell · Weight & RepsHow to do the Zercher Squat with barbell. Works the quads and glutes, with hamstrings and lower back. Set a barbell in a rack around elbow height and cradle…