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 Seated Bent-Over Rear Delt Raise trains the back of the shoulders from a forward-hinged seated position. The dumbbells move through a wide arc while the torso remains supp...
Read exercise guideThe Seated Bent-Over Two-Arm Dumbbell Triceps Extension is a bilateral triceps kickback. Both elbows extend at the same time while the torso holds a forward-hinged seated posi...
Read exercise guideThe Seated Biceps stretch places the arms behind the body while a partner controls the wrists. The position may stretch the biceps, chest, and front of the shoulders.
Read exercise guideThe Seated Cable Row is a horizontal pulling exercise for the middle back and lats, with the biceps and shoulders assisting. A neutral V-handle allows the elbows to track clos...
Read exercise guideThe Seated Cable Shoulder Press trains the shoulders and triceps against continuous cable resistance. Independent handles allow each arm to follow its own path.
Read exercise guideThe Seated Calf Raise trains the calf muscles with the knees bent and the thighs secured beneath a machine pad. This position places particular emphasis on the soleus while th...
Read exercise guideThe Seated Calf Stretch uses a straight leg and a strap, towel, or hand to draw the toes toward the body. The calf is the main target, while the hamstrings and lower back may...
Read exercise guideThe Seated Close-Grip Concentration Barbell Curl supports both upper arms against the inner thighs while a narrow underhand grip curls a barbell or EZ-bar. The biceps provide...
Read exercise guideThe Seated Dumbbell Curl begins with a neutral grip and gradually rotates the palms upward as the elbows bend. The biceps produce the curl while the bench reduces lower-body m...
Read exercise guideThe Seated Dumbbell Inner Biceps Curl raises the dumbbells outward while the palms rotate away from the body. The biceps flex the elbows while the shoulders and forearms maint...
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