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 Flat Bench Dumbbell Flye moves one dumbbell through a wide chest-fly arc while the opposite hand stabilizes the body. The unilateral load challenges both the chest...
Read exercise guideThe One-Arm High-Pulley Cable Side Bend trains one side of the abdominal wall at a time. With the handle held beside the shoulder, the working-side obliques shorten to bend th...
Read exercise guideThe One-Arm Incline Lateral Raise is performed while lying sideways against an incline bench. The supported position limits torso momentum and places the shoulder under tensio...
Read exercise guideThe One-Arm Kettlebell Clean uses hip and leg extension to move the bell from below the body into the rack position at the shoulder. The hamstrings and glutes produce much of...
Read exercise guideThe One-Arm Kettlebell Clean and Jerk moves the bell from below the body to the shoulder and then overhead. Although the shoulders stabilize the finish, the hips and legs prov...
Read exercise guideThe One-Arm Kettlebell Floor Press trains the chest and triceps while the floor limits how far the upper arm can travel behind the torso. The offset bell also challenges wrist...
Read exercise guideThe One-Arm Kettlebell Jerk drives a racked kettlebell overhead using the legs before receiving it with a second knee bend. The shoulder and triceps stabilize the finish while...
Read exercise guideThe One-Arm Kettlebell Military Press To The Side is a nonstandard press variation in which the bell begins in the rack and travels upward and slightly outward. The shoulders...
Read exercise guideThe One-Arm Kettlebell Para Press is a nonstandard shoulder-press variation performed with the elbow initially directed outward. The shoulder and triceps move the bell overhea...
Read exercise guideThe One-Arm Kettlebell Push Press combines a short leg drive with an overhead press. The quadriceps and calves initiate the movement, while the shoulder and triceps guide and...
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