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 Pallof Press is an anti-rotation exercise performed sideways to a cable. As the hands move away from the chest, the abdominals resist the cable's attempt to turn the torso...
Read exercise guideThe Pallof Press With Rotation adds a controlled torso turn to the standard cable press. The abdominals first resist rotation and then produce and control a small rotation awa...
Read exercise guideThe Palms-Down Dumbbell Wrist Curl Over A Bench trains the wrist extensors along the top of the forearms. Supporting the forearms on a bench limits elbow and shoulder movement...
Read exercise guideThe Palms-Down Wrist Curl Over A Bench is a barbell wrist-extension exercise for the top of the forearms. The bench supports the forearms while both wrists move the bar togeth...
Read exercise guideThe Palms-Up Barbell Wrist Curl Over A Bench trains the wrist flexors along the underside of the forearms. The bench keeps the forearms supported as the wrists curl the bar up...
Read exercise guideThe Palms-Up Dumbbell Wrist Curl Over A Bench trains the wrist flexors with each hand holding its own dumbbell. Independent loading lets the wrists use slightly different natu...
Read exercise guideThe Parallel Bar Dip is a bodyweight pressing exercise in which the triceps, chest, and shoulders lower and raise the body between two bars. Torso angle and elbow path influen...
Read exercise guideThe Pec Deck is a machine fly that guides the arms together in front of the chest. The chest provides the main movement while the shoulders help stabilize the arms and machine...
Read exercise guideThe Pelvic Tilt Into Bridge begins with a small pelvic movement and progresses into lifting the hips from the floor. Although listed as a lower-back stretch, the full bridge i...
Read exercise guideThe Pendulum Squat Machine guides the body through an arcing squat path while supporting the torso. The quadriceps provide much of the effort, with the glutes, hamstrings, and...
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