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 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...
Read exercise guideThe 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...
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