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 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.
Read exercise guideThe Standing Overhead Barbell Triceps Extension trains both triceps simultaneously. The shoulders stabilize the upper arms while the elbows bend and straighten.
Read exercise guideThe Standing Palm-In One-Arm Dumbbell Press uses a neutral grip and support from the free hand. The shoulders and triceps press the weight while the support reduces the balanc...
Read exercise guideThe Standing Palms-In Dumbbell Press trains the shoulders and triceps with both palms facing one another. The neutral grip allows the elbows to travel slightly forward of the...
Read exercise guideThe Standing Palms-Up Barbell Behind The Back Wrist Curl trains the forearm flexors with the bar held behind the thighs. The wrists curl the bar upward through a compact range...
Read exercise guideThe Standing Pelvic Tilt explores a small range of pelvic movement while the feet remain planted. The lower back and glutes change position as the pelvis tips forward and back...
Read exercise guideThe Standing Rope Crunch uses a high cable to resist spinal flexion. The abdominals draw the rib cage and pelvis closer while the legs and hips stabilize the standing position...
Read exercise guideThe Standing Soleus And Achilles Stretch uses a staggered stance with both knees bent. Keeping the rear heel down shifts more emphasis toward the soleus and lower calf region.
Read exercise guideStanding Toe Touches use a forward fold to stretch the hamstrings and calves. Touching the toes is not required, and the hands can hang naturally at any comfortable height.
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