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 Lying One-Arm Lateral Raise is performed face down on a bench with one dumbbell. The shoulder raises the arm away from the torso while the bench prevents much of the body...
Read exercise guideThe Lying Prone Quadriceps stretch uses a partner-assisted contract-relax method. The athlete attempts to straighten the knee against resistance, then relaxes while the partne...
Read exercise guideThe Lying Rear Delt Raise is a chest-supported dumbbell exercise for the rear shoulders. The bench limits torso movement, allowing the arms to travel outward without relying o...
Read exercise guideThe Lying Supine Dumbbell Curl places the upper arms slightly behind the torso while the athlete lies face up. This position lengthens the biceps near the bottom and removes m...
Read exercise guideThe Lying T-Bar Row is a chest-supported machine row that trains the middle back and lats, with the biceps assisting. The support pad reduces the ability to generate momentum...
Read exercise guideThe Lying Triceps Press is a skull-crusher-style elbow extension performed with an EZ-bar or straight bar. The triceps control the descent and straighten the elbows to return...
Read exercise guideThe Machine Assisted Nordic Curl trains the hamstrings as the body lowers forward from the knees. Assistance reduces the amount of bodyweight the hamstrings must control and c...
Read exercise guideThe Machine Bench Press is a seated horizontal press for the chest. The shoulders and triceps assist while the seat and backrest provide more stability than a free-weight benc...
Read exercise guideThe Machine Bicep Curl isolates elbow flexion with the upper arms supported against a pad. The fixed setup limits body movement and allows the biceps to work through a repeata...
Read exercise guideThe plate-loaded Machine Chest Fly guides the arms through a wide arc while the torso remains supported. The chest draws the handles together and the shoulders stabilize the m...
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