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 Sled Push drives a loaded implement forward through repeated leg extension. The quadriceps, glutes, hamstrings, and calves move the sled while the chest and triceps stabil...
Read exercise guideThe Sled Reverse Flye uses long ropes or chains to move a lightly loaded sled through a rear-shoulder pulling action. The shoulders create the wide arm path while the legs and...
Read exercise guideThe Sled Row uses ropes or chains to pull a loaded sled toward the body. The middle back and lats draw the shoulders and elbows backward while the biceps assist the pull.
Read exercise guideSledgehammer Swings combine trunk rotation, shoulder movement, grip strength, and forceful extension through the body. The abdominals help transfer force while the shoulders,...
Read exercise guideThe Smith Incline Shoulder Raise uses an incline bench and fixed bar path to emphasize movement around the shoulder girdle. The shoulders are listed as primary, with the chest...
Read exercise guideThe Smith Machine Behind-the-Back Shrug trains the traps by elevating the shoulders while the arms hold the bar behind the body. The shoulders assist in stabilizing the positi...
Read exercise guideThe Smith Machine Bench Press trains the chest with assistance from the shoulders and triceps. The guided bar path reduces the need to balance the bar but makes bench position...
Read exercise guideThe Smith Machine Bent-Over Row trains the middle back and lats while the biceps and shoulders assist. The fixed bar path removes some balance demand but still requires the to...
Read exercise guideThe Smith Machine Calf Raise trains the calves by raising and lowering the heels while the guided bar provides external resistance. An elevated platform can increase the avail...
Read exercise guideThe Smith Machine Close-Grip Bench Press shifts more work toward the triceps while the chest and shoulders assist. The fixed bar path makes bench alignment and grip selection...
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