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 plate-loaded Machine Hack Squat guides the torso and sled through an angled squat path. The quadriceps provide the main effort, while the glutes, hamstrings, and calves as...
Read exercise guideThe Machine Preacher Curl supports the upper arms on an angled pad while the biceps bend the elbows. The machine creates a consistent path and limits help from the torso.
Read exercise guideThe plate-loaded Machine Seated Row trains the middle back and lats as the handles move toward the torso. The biceps assist, while the machine support reduces the balance dema...
Read exercise guideThe Machine Shoulder Press guides the handles overhead while the seat and backrest support the torso. The shoulders provide the main effort and the triceps straighten the elbo...
Read exercise guideThe Machine Triceps Extension isolates elbow extension with the upper arms supported against pads. The fixed position limits torso movement and keeps the exercise focused on t...
Read exercise guideThe Medicine Ball Chest Pass is an explosive horizontal throw performed toward a partner or sturdy wall. The chest, shoulders, and triceps accelerate the ball away from the to...
Read exercise guideThe Medicine Ball Full Twist is a back-to-back partner drill in which both athletes rotate together and pass the ball from one side to the other. The abdominals control the tr...
Read exercise guideThe Medicine Ball Scoop Throw uses the legs, hips, trunk, and shoulders to launch a ball overhead and backward. It is an explosive full-body throw rather than an isolated shou...
Read exercise guideThe Middle Back Shrug is a chest-supported scapular retraction exercise. Despite its name, the shoulders move backward toward each other rather than upward toward the ears.
Read exercise guideThe Middle Back Stretch is a standing trunk rotation performed with the feet planted. The movement may be felt through the middle back, lats, abdominals, and lower back depend...
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