Exercise library
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Published guides
The Powerlifting Bench Press uses a competition-style setup designed to create a stable pressing base. The upper back is retracted against the bench, the feet provide leg driv...
Read exercise guideThe Bench Press with Bands is a chest exercise performed on a flat bench with resistance bands anchored behind or beneath the support. The chest drives the press while the sho...
Read exercise guideThe Bench Press with Chains is a powerlifting variation that adds hanging chains to the barbell. More chain rests on the floor at the bottom of the press, and additional links...
Read exercise guideThe Bench Sprint is a fast alternating step exercise performed with one foot contacting an elevated platform at a time. The quadriceps, glutes, calves, and hamstrings help pus...
Read exercise guideThe Bent Over Barbell Row pulls a bar toward the torso while you hold a forward-leaning position. The middle back and lats perform much of the pull, while the biceps and shoul...
Read exercise guideThis rear delt raise uses an incline bench to support the forehead while the torso remains bent forward. The dumbbells move outward to the sides with the elbows slightly bent....
Read exercise guideThe Bent Over Dumbbell Reverse Fly targets the rear shoulders and upper back from a hinged position. The arms travel outward in a wide arc while the torso stays still. The mid...
Read exercise guideThe Bent Over Low-Pulley Side Lateral is a one-arm cable raise for the rear shoulder and upper back. The working arm begins beneath the torso and moves outward while the oppos...
Read exercise guideThe Bent Over One-Arm Long Bar Row uses one loaded end of an anchored barbell. One hand pulls the bar toward the torso while the other supports the body on the thigh or anothe...
Read exercise guideThe Bent Over Two-Arm Long Bar Row uses the loaded end of an anchored barbell as resistance. Both hands hold the bar or a row attachment while the elbows pull toward the torso...
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