Exercise library
Browse by muscle group, search by exercise name or movement, or explore the full library. Every guide covers the movement, muscles targeted, and setup cues to know before adding it to your routine.
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Published guides
The Front Plate Raise is a two-handed shoulder exercise performed with a single weight plate. The arms lift the plate from the waist toward shoulder height while the torso rem...
Read exercise guideThe Front Raise and Pullover moves a barbell through a large arc from the thighs toward the space behind or above the head. The chest is listed as primary, with the lats, shou...
Read exercise guideThe clean-grip Front Squat places the bar across the front shoulders while the fingers remain beneath it. The quadriceps provide the main effort while the abdominals, glutes,...
Read exercise guideThe Double Kettlebell Front Squat is performed with one kettlebell supported at each shoulder. The quadriceps provide the main effort while the glutes and calves assist. Holdi...
Read exercise guideThe Front Two-Dumbbell Raise lifts both arms together in front of the torso. The shoulders raise the weights while the trunk maintains a steady standing position. Moving both...
Read exercise guideThe Full Range-of-Motion Lat Pulldown uses two high cable handles held with the arms crossed at the top. As the handles travel downward, the hands uncross and rotate toward a...
Read exercise guideGironda Sternum Chins are an advanced chin-up variation performed with an underhand grip and a pronounced backward lean. The lats, biceps, and middle back pull the upper body...
Read exercise guideThe Glute-Ham Raise is a machine-based hamstring exercise that combines knee flexion with hip and trunk control. The hamstrings provide the main effort while the glutes and ca...
Read exercise guideThe bodyweight Glute Kickback is performed from a hands-and-knees position. One bent leg lifts behind the body through hip extension while the glutes provide the main effort a...
Read exercise guideThe Glute Kickback Machine trains one leg at a time through resisted hip extension. The glutes provide the main effort while the hamstrings assist. The machine supports the to...
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