Exercise library
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Published guides
Weighted Pull Ups add external resistance to a standard overhand pull-up. The lats provide the main pulling effort, while the biceps and middle back assist as the body rises t...
Read exercise guideThe Weighted Sissy Squat is a supported quadriceps exercise in which the knees and pelvis travel forward as the torso leans back. The calves, glutes, and hamstrings assist wit...
Read exercise guideWeighted Sit-Ups with Bands combine a decline bench with band resistance anchored behind the body. The abdominals flex the torso while the bands become more demanding toward t...
Read exercise guideThis Weighted Squat variation uses a belt with the load hanging between elevated foot supports. The quadriceps provide the primary effort, while the glutes, hamstrings, and ca...
Read exercise guideThe Wide Stance Barbell Squat uses a stance wider than shoulder width with the bar supported across the upper back. The quadriceps provide the primary effort, while the glutes...
Read exercise guideWide Stance Stiff Legs is a barbell hip-hinge variation performed with the feet set wider than a conventional stiff-legged deadlift. The hamstrings provide the primary emphasi...
Read exercise guideThe Wide-Grip Barbell Bench Press places the hands farther apart than a standard bench press. The chest provides the primary pressing effort, while the shoulders and triceps a...
Read exercise guideThe Wide-Grip Decline Barbell Bench Press combines a decline bench angle with a wider hand position. The chest provides the primary effort, while the shoulders and triceps ass...
Read exercise guideThe Wide-Grip Decline Barbell Pullover uses a decline bench and wide overhand grip to move the bar through an overhead arc. The chest is listed as the primary muscle group, wh...
Read exercise guideThe Wide-Grip Lat Pulldown uses an overhand grip wider than the shoulders. The lats provide the primary pulling effort, while the biceps, middle back, and shoulders assist thr...
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