Exercise library
Pick a muscle group or browse our full library. Every guide breaks down the movement, the muscles targeted, and the setup cues you need to know before adding it to your routine.
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Published guides
The Low Pulley Row to Neck is a high-elbow cable row resembling a seated face pull. The rear shoulders, middle back, and traps guide the upper arms outward, while the biceps a...
Read exercise guideDespite being categorized as stretching with abdominals primary, the Lower Back Curl instructions describe a repeated prone back extension. The spinal erectors lift the chest...
Read exercise guideLower Back SMR applies foam-roll pressure to the muscles beside the lumbar spine. The source specifically directs pressure away from the spine itself, which is an important di...
Read exercise guideThe Lunge Pass Through combines a forward lunge with a kettlebell handoff beneath the front thigh. The quadriceps and glutes drive the lunge, while the hamstrings and calves a...
Read exercise guideDespite its name, the Lunge Sprint is a loaded jumping lunge performed beneath a Smith-machine bar. The quadriceps, glutes, hamstrings, and calves produce the jump and absorb...
Read exercise guideThe Lying Bent Leg Groin stretch uses a butterfly position and a partner-assisted contract-relax method. The adductors first press inward against resistance and then relax as...
Read exercise guideThe Lying Cable Curl is performed on the floor in front of a low pulley. The cable pulls horizontally while the biceps bend the elbows and the floor supports the torso.
Read exercise guideThe Lying Cambered Barbell Row is a chest-supported row performed with a bar shaped to provide extra clearance beneath the bench. The middle back, lats, traps, and biceps pull...
Read exercise guideThis Lying Close-Grip Bar Curl places a bench beneath a high pulley so the cable pulls upward as the bar curls toward the face. The biceps work while the upper arms remain app...
Read exercise guideThis lying triceps extension begins with the upper arms angled overhead rather than directly above the chest. The triceps extend the elbows while the bar travels behind the he...
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