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 Palms-Down Dumbbell Wrist Curl trains the wrist extensors along the top of the forearms. Supporting the forearms on the thighs isolates the small wrist movement.
Read exercise guideThe Seated Palms-Up Dumbbell Wrist Curl trains the wrist flexors along the underside of the forearms. Each dumbbell moves independently while the forearms remain supported on...
Read exercise guideThe Seated Dumbbell Press is an overhead shoulder exercise in which each arm controls its own weight. The shoulders create most of the movement while the triceps finish the pr...
Read exercise guideThe Seated Flat Bench Leg Pull-In combines a backward-leaning torso position with repeated knee tucks. The abdominals stabilize and flex the trunk while the hip flexors draw t...
Read exercise guideThe Seated Floor Hamstring Stretch extends one leg while the other knee bends outward. A forward hip hinge may stretch the hamstrings and calf of the straight leg.
Read exercise guideThe Seated Front Deltoid stretch moves the straight arms behind the torso while a partner controls the wrists. The position may stretch the front shoulders and chest.
Read exercise guideThe Seated Glute stretch uses a figure-four leg position and a forward torso hinge. A partner may provide light resistance and then assist the hinge to increase the glute stre...
Read exercise guideThe Seated Good Morning is an advanced barbell hinge performed from a box or bench. The spinal erectors maintain torso position while the glutes and other posterior-chain musc...
Read exercise guideThe Seated Hamstring stretch uses straight legs and a forward torso hinge while a partner controls the shoulders. The hamstrings and calves may be stretched depending on the k...
Read exercise guideThe Seated Hamstring and Calf Stretch combines a mild forward hinge with a strap pulling the toes toward the body. The straight-leg position targets the hamstrings while ankle...
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