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 Preacher Curl uses an angled pad to support the upper arms while the elbows bend against an EZ-bar. The fixed upper-arm position reduces the opportunity to swing the weigh...
Read exercise guideThe Preacher Hammer Dumbbell Curl combines a preacher-bench setup with a neutral grip. The biceps and brachialis bend the elbows while the forearms help maintain the hammer-st...
Read exercise guideThe Press Sit-Up combines a weighted sit-up with a barbell press as the torso rises. The abdominals lift the torso while the chest, shoulders, and triceps move and stabilize t...
Read exercise guideThe Prone Manual Hamstring Curl uses partner-applied resistance instead of a machine or free weight. The hamstrings bend the knee and then control the leg as the partner resis...
Read exercise guideThe Prowler Sprint is a resisted conditioning drill performed by driving a sled over a short distance. The legs and hips produce repeated force while the chest and shoulders m...
Read exercise guideThe Cable Pull-Through is a hip-hinge exercise performed while facing away from a low pulley. The glutes and hamstrings extend the hips while the lower back and trunk maintain...
Read exercise guidePull-Ups are a bodyweight vertical pulling exercise led by the lats, with the biceps and middle back assisting. The body moves toward a fixed overhead bar while the grip and t...
Read exercise guideThe Push Press is a barbell Olympic weightlifting exercise that uses a short leg drive to help move the bar overhead. The shoulders are primary, while the quadriceps and trice...
Read exercise guideThe Behind-the-Neck Push Press begins with the bar across the upper back and uses a short leg drive to move it overhead. The shoulders and triceps finish the press while the q...
Read exercise guideThe Push-Up to Side Plank combines a chest press with an alternating trunk rotation. The chest, shoulders, and triceps complete the push-up, while the abdominals and shoulder...
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