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 Wide-Grip Pulldown Behind the Neck directs a wide bar behind the head rather than toward the chest. The lats are listed as the primary muscle group, with the biceps, middl...
Read exercise guideThe Wide-Grip Rear Pull-Up attempts to bring the back of the neck toward a wide pull-up bar. The lats provide the primary effort, while the biceps, middle back, and shoulders...
Read exercise guideThe Wide-Grip Standing Barbell Curl uses a palms-up grip wider than shoulder width. The biceps bend the elbows while the torso and upper arms remain controlled.
Read exercise guideDespite its name, this Wind Sprints entry describes a hanging alternating knee-drive exercise rather than running. The abdominals control the pelvis and help raise each knee w...
Read exercise guideWindmills are a lying mobility drill in which one straight leg crosses over the body toward the opposite side. The abductors are listed as the primary area, while the glutes,...
Read exercise guideThe World's Greatest Stretch is a multi-part mobility sequence that moves from a forward lunge into a lower hip position and then a front-leg hamstring stretch. The hamstrings...
Read exercise guideWrist Circles are a simple mobility drill that rotates the hands through small controlled circles. The forearms are the primary area involved as the muscles guide and stabiliz...
Read exercise guideThe Wrist Roller uses repeated wrist rotation to wind a rope and raise a hanging weight. The forearms provide the primary effort, while the shoulders hold the roller in positi...
Read exercise guideWrist Rotations with Straight Bar use alternating hand movements to roll the bar forward and backward. The forearms control the small wrist actions while the elbows and should...
Read exercise guideThe Yoke Walk is a strongman carry performed with a loaded frame supported across the upper back. The quadriceps provide the primary locomotion, while the abdominals, hips, ca...
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