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 One Arm Dumbbell Preacher Curl supports one upper arm on a preacher or incline pad while the biceps bends the elbow. The unilateral setup makes it easy to focus on one sid...
Read exercise guideThe supplied One Arm Floor Press uses a full barbell balanced in one hand. The triceps, chest, and shoulder press the load, but the long bar creates substantial instability an...
Read exercise guideThe One Arm Lat Pulldown trains one side of the back at a time using a high cable. The lat provides the main pull while the biceps and middle back assist.
Read exercise guideThis one-arm lying triceps extension uses a palm-toward-the-feet grip while the working arm begins above the shoulder. The triceps bend and straighten the elbow while the free...
Read exercise guideThis lying one-arm triceps extension uses a palm-toward-the-face grip. The triceps straighten the elbow while the free hand may stabilize the working upper arm.
Read exercise guideThe One Half Locust is a prone mobility position that combines a bent-knee quadriceps stretch with an active lift of the chest and thigh. It may also affect the hip flexors, c...
Read exercise guideThe One Handed Hang is a supported hanging drill that places part of the bodyweight through one hand while the feet remain grounded. The lats, biceps, forearm, grip, and shoul...
Read exercise guideThe One Knee to Chest stretch draws one thigh toward the torso while the opposite leg remains extended. The position may stretch the glutes and lower back on the bent side whi...
Read exercise guideThe supplied One Leg Barbell Squat is a rear-foot-elevated split squat performed with a bar across the upper back. The quadriceps and glutes provide most of the effort, while...
Read exercise guideThe One Arm Dumbbell Row trains the middle back and lats while the biceps and rear shoulder assist. Supporting the body with a bench reduces the balance demand and limits tors...
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