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 Hyperextension uses a machine to move the legs behind the torso through hip extension. The hamstrings and glutes provide much of the movement while the torso remai...
Read exercise guideReverse Machine Flyes use a guided machine path to train the rear shoulders. The supported seat and handles reduce balance demands and make the working range easier to repeat.
Read exercise guideReverse Plate Curls use a palms-down grip on the edge of a weight plate. The biceps assist with elbow flexion, while the brachialis, brachioradialis, grip, and forearms handle...
Read exercise guideThe Reverse Triceps Bench Press uses a shoulder-width supinated grip to press a barbell from the chest. The triceps provide substantial elbow-extension force, with the chest a...
Read exercise guideRhomboids-SMR uses a foam roller beneath the upper back while the arms reach forward to spread the shoulder blades. The position applies pressure across the middle back and su...
Read exercise guideThe Rickshaw Carry is a loaded strongman carry performed from inside a frame. Grip strength is heavily challenged while the legs, hips, traps, lower back, and abdominals suppo...
Read exercise guideThe Rickshaw Deadlift raises a strongman frame while the athlete stands between its handles. The quadriceps, glutes, hamstrings, back, traps, and grip work together to move th...
Read exercise guideRing Dips are a bodyweight pressing exercise performed on two freely moving rings. The triceps, chest, and shoulders press the body upward while the arms and trunk stabilize t...
Read exercise guideThe Rocket Jump is a bodyweight vertical jump performed from a shallow squat. The quadriceps, hamstrings, calves, and hips create upward force while the arms assist with reach...
Read exercise guideThe Rocking Standing Calf Raise alternates ankle plantar flexion and dorsiflexion while a barbell rests across the shoulders. The calf muscles raise the heels, while the muscl...
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