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 Reverse Band Power Squat uses overhead bands to assist the lower portion of a wide-stance barbell squat. Assistance decreases as the lifter rises, increasing the effective...
Read exercise guideThe Reverse Band Sumo Deadlift combines a wide-stance deadlift with bands anchored above the bar. The bands provide the most help near the floor and progressively less assista...
Read exercise guideThe Reverse Barbell Curl uses a pronated grip to bend the elbows. The biceps assist, but the brachialis, brachioradialis, and forearm muscles often receive substantial emphasi...
Read exercise guideThe Reverse Barbell Preacher Curl combines a palms-down EZ-bar grip with upper-arm support on a preacher bench. The biceps assist, while the brachialis, brachioradialis, and f...
Read exercise guideThe Reverse Cable Curl uses a low pulley and pronated grip to train elbow flexion. The biceps assist, while the brachialis, brachioradialis, and forearms receive substantial w...
Read exercise guideThe Reverse Crunch trains the abdominals by rolling the pelvis toward the rib cage. The legs provide leverage, but the goal is to lift the hips through controlled trunk flexio...
Read exercise guideReverse Flyes are chest-supported dumbbell raises that train the rear shoulders and upper back. The incline bench reduces the need to hold a bent-over torso and limits momentu...
Read exercise guideReverse Flyes With External Rotation combine a rear-shoulder raise with a gradual change from palms down to a neutral hand position. The shoulders control both the outward arm...
Read exercise guideThe Reverse-Grip Bent-Over Row uses a palms-up barbell grip to train the middle back and lats, with the biceps and shoulders assisting. The underhand position often encourages...
Read exercise guideThe Reverse-Grip Triceps Pushdown uses a palms-up grip on a high cable attachment. The triceps extend the elbows while the grip and forearms keep the attachment controlled.
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