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 Triceps Press is an overhead dumbbell extension performed with both hands supporting one weight. The triceps straighten the elbows while the bench and trunk stabili...
Read exercise guideThe Seated Two-Arm Palms-Up Low-Pulley Wrist Curl trains the forearm flexors with continuous cable resistance. A straight or EZ attachment keeps both hands connected throughou...
Read exercise guideThe See-Saw Press alternates dumbbell overhead presses while the torso bends slightly away from the working arm. The shoulders and triceps press the weights while the abdomina...
Read exercise guideThe Shotgun Row is a standing one-arm cable pull performed from a split stance. The lats and middle back draw the elbow behind the torso while the biceps assist and the lower...
Read exercise guideShoulder Circles move the shoulder blades through elevation, retraction, depression, and protraction. The shoulders and traps guide the motion while the arms remain relaxed.
Read exercise guideThe Band Shoulder Press trains the shoulders and triceps against resistance that increases as the bands stretch. The standing position also requires the trunk and legs to main...
Read exercise guideThe Shoulder Raise is a simple movement in which the shoulders lift toward the ears and return to a relaxed position. It moves the shoulder blades through elevation and depres...
Read exercise guideThe Shoulder Stretch brings one straight arm across the chest to create a mild stretch through the back and outside of the shoulder.
Read exercise guideThe Side Bridge is a bodyweight strength hold performed with the body supported from one side. The abdominals are the primary focus, while the shoulders help support the posit...
Read exercise guideThe Side Hop-Sprint combines repeated lateral hops over a low obstacle with an immediate forward sprint. The quadriceps, calves, hamstrings, abductors, and adductors produce a...
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