Exercise library
Browse by muscle group, search by exercise name or movement, or explore the full library. Every guide covers the movement, muscles targeted, and setup cues to know before adding it to your routine.
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Published guides
The 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...
Read exercise guideRocky Pull-Ups alternate a front pull-up with a repetition directed behind the neck. The lats, biceps, middle back, and shoulders contribute to the pulling motion.
Read exercise guideThe Romanian Deadlift is a barbell hip hinge that emphasizes the hamstrings and glutes while the lower back and trunk maintain position. Repetitions normally begin from standi...
Read exercise guideThe Romanian Deadlift from a Deficit is performed while standing on a raised platform, allowing the bar to travel lower relative to the feet. The hamstrings and glutes remain...
Read exercise guideThe Rope Climb trains vertical pulling, grip, and whole-body coordination. The lats, biceps, forearms, middle back, and shoulders pull while the legs can reduce upper-body dem...
Read exercise guideThe Rope Crunch is a kneeling cable exercise that trains the abdominals through spinal flexion. The rope provides adjustable resistance while the hips and arms maintain the se...
Read exercise guideRope Jumping is a rhythmic cardio exercise that combines repeated low jumps with coordinated rope turns. The calves, quadriceps, and hamstrings absorb and produce force while...
Read exercise guideThe Rope Straight-Arm Pulldown trains shoulder extension against a high cable. The lats draw the arms toward the thighs while the trunk and grip maintain the standing position...
Read exercise guideThe Round-the-World Shoulder Stretch uses a dowel or broomstick held behind the hips. Raising the straight arms backward challenges shoulder extension and may stretch the shou...
Read exercise guideStationary Rowing is a full-body cardio exercise that coordinates the legs, hips, torso, and arms. The quadriceps begin the drive, while the glutes, hamstrings, back, biceps,...
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