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 Standing Lateral Stretch bends the torso gently to one side while the opposite arm reaches overhead. The side of the abdominal wall and surrounding trunk tissues are the m...
Read exercise guideThe Standing Leg Curl trains the hamstrings one leg at a time by bending the knee against machine resistance. The pads and handles support the body while the lower leg moves.
Read exercise guideThe Standing Long Jump is a horizontal plyometric drill that uses the quadriceps, glutes, hamstrings, and calves to project the body forward. The landing is part of the repeti...
Read exercise guideThe Standing Low-Pulley Deltoid Raise starts with the cable crossing in front of the body and finishes with the working arm raised to the side. The shoulders provide the main...
Read exercise guideThe Standing Low-Pulley One-Arm Triceps Extension places the cable behind the body and the working arm overhead. The triceps extend the elbow while the shoulder and chest stab...
Read exercise guideThe Standing Military Press trains the shoulders and triceps from an unsupported standing position. The legs remain still while the trunk stabilizes the bar path.
Read exercise guideThe Standing Olympic Plate Hand Squeeze uses rimmed weight plates to train finger and forearm strength. The biceps assist by holding the arms and plates in position.
Read exercise guideThe Standing One-Arm Cable Curl trains one biceps at a time against continuous cable tension. The unilateral setup makes it easier to focus on each arm's range and control.
Read exercise guideThe Standing One-Arm Dumbbell Curl Over Incline Bench supports the chest and working arm against an incline bench. The biceps perform the curl while the bench limits upper-arm...
Read exercise guideThe Standing One-Arm Dumbbell Triceps Extension trains one triceps at a time from an overhead position. The shoulders and chest help stabilize the arm and torso.
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