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
Seated Head Harness Neck Resistance uses a weighted harness to train the muscles that control neck flexion and extension. The movement has a small range and requires much ligh...
Read exercise guideThe Seated Leg Curl trains the hamstrings by bending the knees against a machine pad. The seated position places the hips in flexion and allows the thighs and torso to remain...
Read exercise guideSeated Leg Tucks bring the knees and torso toward one another from a supported bench position. The abdominals stabilize and flex the trunk while the hip flexors help draw the...
Read exercise guideThe Seated One-Arm Cable Pulley Row trains the middle back and lats one side at a time. The biceps assist the pull while the traps and trunk help maintain the seated position.
Read exercise guideThe Seated One-Arm Dumbbell Palms-Down Wrist Curl trains the wrist extensors along the top of the forearm. Working one side at a time makes it easier to stabilize the forearm...
Read exercise guideThe Seated One-Arm Dumbbell Palms-Up Wrist Curl trains the wrist flexors on the underside of the forearm. The supported position limits movement at the elbow and shoulder.
Read exercise guideThe Seated Overhead Stretch uses a butterfly-style seated position and a supported side bend. The side of the torso and abdominal wall may be stretched as the upper elbow reac...
Read exercise guideThe Seated Palm-Up Barbell Wrist Curl trains the wrist flexors with both hands connected to one bar. Supporting the forearms on the thighs keeps the movement focused at the wr...
Read exercise guideThe Seated Palms-Down Barbell Wrist Curl trains the wrist extensors along the top of the forearms. Both hands move the same bar while the thighs support the forearms.
Read exercise guideThe Seated Side Lateral Raise trains the shoulders by raising the dumbbells outward from the sides. Sitting reduces lower-body momentum and makes changes in torso position eas...
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