Exercise Library
Browse our complete exercise library with detailed form cues, equipment requirements, and difficulty levels. Use the filters below to find the perfect exercises for your program.
Showing 99 exercises
Barbell Bench Press
The barbell bench press is the gold standard for building chest strength and size. It targets the pectoralis major along with the anterior deltoids and triceps. A staple in any upper-body pressing program.
Form Cues
- Lie flat with feet firmly on the floor and shoulder blades retracted
- Grip the bar slightly wider than shoulder width
- Lower the bar to mid-chest with control, elbows at roughly 45-75 degrees
- Press to full lockout without bouncing off the chest
Incline Dumbbell Press
The incline dumbbell press emphasizes the upper chest (clavicular head of the pectoralis). It also heavily recruits the anterior deltoids. Using dumbbells allows for a greater range of motion than a barbell.
Form Cues
- Set the bench to a 30-45 degree incline
- Press dumbbells up from shoulder height, keeping wrists neutral
- Lower with control until you feel a stretch across the upper chest
- Keep shoulder blades pinched back throughout the movement
Push-ups
The push-up is a fundamental bodyweight exercise that builds chest, shoulder, and tricep strength. It also trains core stability. Suitable for all fitness levels with easy modifications.
Form Cues
- Hands slightly wider than shoulder width, fingers pointing forward
- Keep your body in a straight line from head to heels
- Lower your chest to within an inch of the floor
- Push back up to full arm extension, squeezing the chest at the top
Cable Flye
Cable flyes provide constant tension on the chest throughout the range of motion. They are excellent for developing the inner chest and improving the mind-muscle connection. A great finisher for chest day.
Form Cues
- Set cables to shoulder height and step forward into a split stance
- Keep a slight bend in the elbows throughout the movement
- Bring your hands together in a wide arc, squeezing at the center
- Control the eccentric and feel the stretch across the chest
Dumbbell Flye
Dumbbell flyes isolate the chest muscles by removing tricep involvement. They provide an excellent stretch at the bottom of the movement. Great for hypertrophy and improving chest definition.
Form Cues
- Lie flat on a bench with dumbbells pressed up overhead
- Open your arms in a wide arc with a slight elbow bend
- Lower until you feel a deep stretch, do not go past shoulder level
- Squeeze the chest to bring the dumbbells back together
Chest Dip
Chest dips are a compound bodyweight exercise that targets the lower chest, front deltoids, and triceps. Leaning forward shifts emphasis from the triceps to the chest. They require good shoulder health.
Form Cues
- Grip the parallel bars and lean your torso forward about 30 degrees
- Lower yourself until upper arms are roughly parallel with the floor
- Drive back up by pressing through the palms
- Keep elbows slightly flared to target the chest more
Machine Chest Press
The machine chest press provides a guided pressing motion ideal for beginners or as a finisher after free-weight work. It allows you to focus on the contraction without worrying about stabilization. Safe to take to near failure.
Form Cues
- Adjust the seat so handles are at mid-chest height
- Press forward until arms are fully extended without locking elbows
- Return slowly, keeping tension on the chest
- Keep your back flat against the pad throughout
Decline Barbell Bench Press
The decline bench press targets the lower portion of the pectoralis major. Many lifters find they can press more weight on the decline due to the shortened range of motion. It reduces shoulder stress compared to flat bench.
Form Cues
- Set the bench to a 15-30 degree decline and secure your legs
- Unrack the bar and lower it to your lower chest
- Press up in a slight arc back toward the rack
- Keep shoulder blades retracted and core braced
Barbell Row
The barbell row is a core compound movement for back thickness. It targets the lats, rhomboids, rear delts, and biceps. Proper hip hinge position is critical for protecting the lower back.
Form Cues
- Hinge at hips with torso roughly 45 degrees to the floor
- Grip the bar just outside shoulder width
- Pull the bar to your lower chest or upper abdomen
- Squeeze your shoulder blades together at the top of each rep
Pull-ups
Pull-ups are the king of vertical pulling exercises. They build serious lat width, grip strength, and upper-body pulling power. Mastering strict pull-ups is a milestone for any lifter.
Form Cues
- Grip the bar just wider than shoulder width with palms facing away
- Initiate the pull by depressing and retracting your shoulder blades
- Pull until your chin clears the bar
- Lower with full control to a dead hang on every rep
Lat Pulldown
The lat pulldown mimics the pull-up but allows load adjustment, making it accessible for all levels. It builds width through the lats and teres major. An essential exercise for anyone working toward bodyweight pull-ups.
Form Cues
- Sit with thighs snug under the pads, grip slightly wider than shoulders
- Pull the bar to your upper chest while leaning back slightly
- Focus on driving your elbows down and back
- Control the bar back up and feel the stretch in your lats
Seated Cable Row
The seated cable row targets the mid-back muscles including the rhomboids and middle traps. Constant cable tension makes this ideal for developing a strong mind-muscle connection. A staple back exercise for all levels.
Form Cues
- Sit upright with feet braced and knees slightly bent
- Pull the handle to your lower chest, keeping elbows close
- Squeeze your shoulder blades together and hold for a count
- Extend your arms fully without rounding the lower back
Dumbbell Single-Arm Row
The single-arm dumbbell row allows you to work each side independently, fixing imbalances. It also trains the core through anti-rotation. You can use a bench or a rack for support.
Form Cues
- Place one hand and knee on a bench for support
- Row the dumbbell toward your hip, leading with the elbow
- Keep your torso parallel to the floor, avoid rotating
- Lower with control and feel the lat stretch at the bottom
T-Bar Row
The T-bar row is a heavy compound pull that builds back thickness. The close grip recruits the inner back muscles effectively. It allows heavier loading than many other row variations.
Form Cues
- Straddle the bar and grip the handles with both hands
- Maintain a flat back with hips hinged and knees slightly bent
- Pull the weight toward your chest, squeezing the back at the top
- Lower slowly and avoid using momentum
Face Pull
Face pulls target the rear deltoids, rhomboids, and external rotators. They are critical for shoulder health and posture correction. Every lifter should include these in their program.
Form Cues
- Set the cable at face height with a rope attachment
- Pull the rope toward your face, separating the ends
- Externally rotate so your hands end up beside your ears
- Squeeze the rear delts and hold for a count before releasing
Chin-ups
Chin-ups use a supinated (underhand) grip which recruits more bicep than pull-ups. They are generally easier than pull-ups and a great stepping stone. Excellent for both lat development and arm growth.
Form Cues
- Grip the bar shoulder-width apart with palms facing you
- Pull your chest toward the bar, leading with the elbows
- Clear your chin over the bar at the top
- Lower under control to a full dead hang
Overhead Press
The standing overhead press is a true test of upper-body pressing strength. It trains the anterior and lateral deltoids, triceps, and upper chest. It also demands significant core stability.
Form Cues
- Start with the bar at shoulder height, grip just outside shoulders
- Brace your core and glutes, then press the bar straight overhead
- Move your head slightly forward once the bar clears your forehead
- Lock out arms fully at the top and hold for a moment
Dumbbell Lateral Raise
Lateral raises isolate the lateral (side) deltoid, creating broader-looking shoulders. They require lighter weight and strict form for best results. High rep sets work extremely well here.
Form Cues
- Stand with dumbbells at your sides, slight bend in the elbows
- Raise your arms out to the sides until they reach shoulder height
- Lead with your elbows, not your hands, to target the lateral delt
- Lower under control—do not swing or use momentum
Seated Dumbbell Press
The seated dumbbell press is a safer, more accessible version of the overhead press. The seat back provides stability and reduces lower-back stress. Great for beginners building overhead pressing strength.
Form Cues
- Sit on a bench set to 85-90 degrees with dumbbells at shoulder height
- Press the dumbbells overhead until arms are fully extended
- Lower slowly until the dumbbells return to ear level
- Keep your core tight and back pressed into the bench
Barbell Upright Row
The upright row targets the lateral deltoids and upper traps. Use a wide grip to reduce internal rotation stress on the shoulders. Keep the weight moderate and focus on controlled form.
Form Cues
- Grip the barbell with a wide grip, hands outside shoulder width
- Pull the bar up along your body until elbows reach shoulder height
- Lead with your elbows, keeping the bar close to your torso
- Lower slowly and do not shrug at the top
Cable Lateral Raise
Cable lateral raises provide constant tension throughout the entire range of motion, unlike dumbbells where tension drops at the bottom. They are excellent for shoulder isolation and hypertrophy.
Form Cues
- Set the cable at the lowest position, stand sideways to the machine
- Raise your arm out to the side until it reaches shoulder height
- Keep a slight bend in the elbow throughout
- Lower with control, resisting the cable the entire way down
Arnold Press
The Arnold press combines a pressing motion with rotation, hitting all three delt heads. Named after Arnold Schwarzenegger, it provides excellent shoulder development. The rotation adds time under tension.
Form Cues
- Start with dumbbells at shoulder height, palms facing you
- As you press up, rotate your palms to face forward at the top
- Reverse the rotation as you lower back to the start
- Keep the movement smooth and controlled throughout
Rear Delt Flye
Rear delt flyes target the posterior deltoid, an often neglected muscle. Strong rear delts improve posture and shoulder balance. They can be performed bent over or on an incline bench.
Form Cues
- Hinge forward at the hips with a flat back, dumbbells hanging down
- Raise your arms out to the sides, squeezing the rear delts
- Keep a slight bend in the elbows and avoid swinging
- Lower slowly and maintain the hinged position throughout
Band Pull-Apart
Band pull-aparts are a simple but effective exercise for the rear delts and upper back. They are perfect for warm-ups, shoulder health, and posture correction. Can be done daily without risk of overtraining.
Form Cues
- Hold a resistance band at shoulder height with arms extended
- Pull the band apart by squeezing your shoulder blades together
- Bring the band to your chest, arms forming a T shape
- Return to start with control, keeping tension on the band
Barbell Back Squat
The barbell back squat is the king of all lower-body exercises. It targets the quads, glutes, and hamstrings while demanding core stability. No other exercise builds total leg mass as effectively.
Form Cues
- Bar on upper traps (high bar) or rear delts (low bar)
- Feet shoulder width apart, toes turned out slightly
- Break at hips and knees simultaneously as you descend
- Go to at least parallel—hip crease at or below knee level
Goblet Squat
The goblet squat is the ideal squat variation for beginners. Holding the weight in front naturally encourages an upright torso and proper squat mechanics. It builds confidence for barbell squats.
Form Cues
- Hold a dumbbell or kettlebell at chest height with both hands
- Squat down between your knees, keeping your chest up
- Push your knees out in line with your toes
- Drive through your whole foot to stand back up
Front Squat
The front squat places the bar on the front deltoids, demanding an extremely upright torso. This shifts emphasis to the quads and reduces spinal loading compared to back squats. Excellent for mobility development.
Form Cues
- Rest the bar on your front delts with elbows high
- Maintain a tall chest and upright torso throughout
- Descend to full depth, keeping your elbows from dropping
- Drive up powerfully while keeping the core braced
Leg Press
The leg press allows heavy quad loading without the spinal stress of squats. Foot placement can be adjusted to target different muscle groups. It is a safe way to push close to failure on leg day.
Form Cues
- Place feet shoulder width on the platform, mid to low position for quads
- Lower the sled until your knees are at about 90 degrees
- Press through your whole foot, do not lock out your knees
- Keep your lower back pressed flat against the seat pad
Walking Lunges
Walking lunges build single-leg strength, balance, and coordination. They target the quads, glutes, and hip stabilizers. The walking component adds a cardiovascular challenge to the exercise.
Form Cues
- Take a controlled step forward, landing heel first
- Lower your back knee toward the floor until both legs form 90 degrees
- Drive through the front heel to step into the next lunge
- Keep your torso upright and core braced throughout
Leg Extension
Leg extensions isolate the quadriceps, particularly the vastus medialis (inner quad). They are excellent for building quad definition and for rehabilitation. Use controlled reps and avoid locking out aggressively.
Form Cues
- Adjust the pad so it sits on your lower shins above the ankles
- Extend your legs fully, squeezing the quads hard at the top
- Lower slowly with a 2-3 second eccentric
- Keep your back pressed against the seat pad
Bulgarian Split Squat
The Bulgarian split squat is a challenging single-leg exercise that builds quad and glute strength. It also improves balance and hip mobility. The rear-foot-elevated position increases range of motion.
Form Cues
- Place your rear foot on a bench behind you, laces down
- Lower your back knee toward the floor while keeping your torso upright
- Keep your front shin relatively vertical over your ankle
- Drive through the front heel to stand back up
Bodyweight Squat
The bodyweight squat is the foundational movement pattern everyone should master before adding load. It develops proper squat mechanics, mobility, and muscular endurance. Great for warm-ups and conditioning.
Form Cues
- Stand with feet shoulder-width apart, arms extended in front
- Push your hips back and bend your knees to descend
- Go as deep as your mobility allows with a flat back
- Stand up by driving through your heels and squeezing your glutes
Romanian Deadlift
The Romanian deadlift is the premier exercise for hamstring development. It trains the hip hinge pattern and builds the posterior chain. Proper execution demands hamstring flexibility and core bracing.
Form Cues
- Hold the bar at hip height with a slight knee bend
- Hinge at the hips, pushing them backward as you lower the bar
- Lower until you feel a deep hamstring stretch, keeping the bar close
- Drive your hips forward to return to standing
Lying Leg Curl
The lying leg curl isolates the hamstrings through knee flexion. It is the most direct way to target the hamstrings in isolation. Using a slow eccentric tempo maximizes muscle growth.
Form Cues
- Lie face down with the pad behind your ankles
- Curl your heels toward your glutes in a controlled arc
- Squeeze the hamstrings hard at the top of each rep
- Lower slowly with a 3-second eccentric tempo
Kettlebell Swing
The kettlebell swing is an explosive hip-hinge movement that builds powerful hamstrings and glutes. It also develops cardiovascular conditioning. The swing bridges the gap between strength and power training.
Form Cues
- Hinge at the hips to swing the kettlebell between your legs
- Explosively drive your hips forward to propel the bell
- Let the bell float to chest height, arms straight
- Control the descent and hinge again at the bottom
Dumbbell RDL
The dumbbell Romanian deadlift is a beginner-friendly hinge variation. Dumbbells allow a more natural arm path and are less intimidating than a barbell. Excellent for learning the hip hinge pattern.
Form Cues
- Hold dumbbells in front of your thighs with a slight knee bend
- Hinge at the hips, sliding the dumbbells down your legs
- Go until you feel a strong hamstring stretch
- Drive your hips forward to return to the top position
Good Morning
Good mornings are a barbell hip-hinge that targets the hamstrings and spinal erectors. They require solid core bracing and hamstring flexibility. Start light and progress gradually with this exercise.
Form Cues
- Place the bar on your upper back as you would for a squat
- Hinge at the hips with a slight knee bend, pushing your hips back
- Lower your torso until it is roughly parallel to the floor
- Extend your hips to return to standing, squeezing the glutes
Nordic Hamstring Curl
The Nordic curl is one of the most effective exercises for hamstring strength and injury prevention. It uses eccentric loading to build resilience. Research shows it significantly reduces hamstring injury risk.
Form Cues
- Kneel on a pad with your ankles secured under a fixed object
- Lower yourself forward as slowly as possible using your hamstrings
- Keep your hips extended and body straight as you descend
- Use your hands to catch yourself at the bottom, then curl back up
Resistance Band Leg Curl
Resistance band leg curls are a convenient way to train hamstrings at home. The band provides increasing resistance as you curl. They are excellent for warm-ups and high-rep burnout sets.
Form Cues
- Anchor the band low and loop it around your ankle
- Lying face down, curl your heel toward your glute
- Squeeze the hamstring at the top and hold briefly
- Return slowly, keeping tension on the band throughout
Barbell Hip Thrust
The hip thrust is the single best exercise for glute activation and growth. It allows heavy loading in full hip extension. Research confirms it produces greater glute activation than squats.
Form Cues
- Sit on the floor with your upper back against a bench, bar over hips
- Drive through your heels to extend your hips to full lockout
- Squeeze your glutes hard at the top, holding for a count
- Lower under control, keeping your chin tucked throughout
Glute Bridge
The glute bridge is a foundational exercise that teaches proper glute activation. It is ideal for beginners and those with lower-back issues. Can be progressed with single-leg variations or added weight.
Form Cues
- Lie on your back with knees bent and feet flat on the floor
- Drive through your heels to lift your hips toward the ceiling
- Squeeze your glutes at the top and hold for 2 seconds
- Lower slowly and tap the floor before the next rep
Cable Pull-Through
The cable pull-through is an excellent hinge pattern exercise that teaches proper hip mechanics. Constant cable tension keeps the glutes engaged throughout. Great for learning the hip hinge before deadlifts.
Form Cues
- Face away from a low cable with the rope between your legs
- Hinge at the hips with soft knees, letting the cable pull you back
- Drive your hips forward explosively to stand tall
- Squeeze your glutes hard at the top of each rep
Sumo Deadlift
The sumo deadlift uses a wide stance that shifts emphasis to the glutes and inner thighs. It allows a more upright torso and shorter range of motion. Many lifters can pull more weight sumo than conventional.
Form Cues
- Stand with a wide stance, toes pointed out at 45 degrees
- Grip the bar inside your knees with straight arms
- Drive through the floor by pushing your knees out and hips forward
- Lock out at the top by squeezing glutes, keep the bar close
Step-ups
Step-ups are a functional single-leg exercise that targets the glutes and quads. They mimic real-world movements like climbing stairs. Using a higher box shifts more emphasis to the glutes.
Form Cues
- Place one foot fully on a box or bench at knee height
- Drive through the top foot to step up without pushing off the back foot
- Stand fully on top, then lower with control on the same leg
- Keep your torso upright throughout the movement
Plank
The plank is the foundational core stability exercise. It trains the entire anterior core to resist spinal extension. Mastering the plank is a prerequisite for safe heavy lifting.
Form Cues
- Support yourself on forearms and toes with body in a straight line
- Squeeze your glutes and brace your abs as if expecting a punch
- Keep your hips level—do not let them sag or pike up
- Breathe steadily and hold for the prescribed time
Cable Pallof Press
The Pallof press is the gold standard anti-rotation exercise. It trains the obliques and deep core to resist rotational forces. Essential for athletes and anyone who wants a functional core.
Form Cues
- Stand perpendicular to the cable machine, handle at chest height
- Press the cable straight out from your chest
- Hold for 2-3 seconds, resisting the rotation pull
- Return the handle to your chest with control
Dead Bug
Dead bugs teach core stability through contralateral limb movement. They are excellent for learning to brace while moving. Physical therapists frequently prescribe them for lower-back health.
Form Cues
- Lie on your back with arms extended and knees bent at 90 degrees
- Press your lower back into the floor and brace your abs
- Extend opposite arm and leg simultaneously without arching
- Return to start and repeat on the other side
Hanging Leg Raise
Hanging leg raises are an advanced core exercise that targets the lower abs and hip flexors. They also build grip strength. Performing them with straight legs and a posterior tilt maximizes core engagement.
Form Cues
- Hang from a pull-up bar with arms fully extended
- Raise your legs by curling your pelvis up, not just lifting legs
- Bring your toes to the bar or at least to hip height
- Lower slowly with control, avoiding swinging
Ab Wheel Rollout
The ab wheel rollout is one of the most challenging core exercises available. It builds extreme anti-extension strength and total core stability. Start from the knees before progressing to standing rollouts.
Form Cues
- Kneel on a pad and grip the ab wheel with both hands
- Roll forward as far as you can while keeping your core tight
- Do not let your hips sag or lower back arch
- Pull yourself back to the start by contracting your abs
Russian Twist
Russian twists target the obliques through rotational movement. They can be performed with bodyweight or while holding a weight for added resistance. Keep the movement controlled to protect the lower back.
Form Cues
- Sit with knees bent, lean back slightly, feet off the floor
- Clasp your hands together or hold a weight at chest height
- Rotate your torso side to side, touching beside each hip
- Keep your chest up and move from the thoracic spine, not lumbar
Side Plank
The side plank targets the obliques and lateral core stability. It is essential for preventing lateral spinal flexion under load. Strong side planks translate to better performance in squats and deadlifts.
Form Cues
- Lie on your side, propped up on your forearm with elbow under shoulder
- Stack your feet and lift your hips to form a straight line
- Keep your hips square and do not rotate forward or backward
- Hold for the prescribed time and switch sides
Band Anti-Rotation Hold
The band anti-rotation hold is a simple but effective core exercise you can do anywhere. It trains the obliques to resist rotation under tension. Perfect for home workouts and travel training.
Form Cues
- Anchor a band at chest height and hold it with both hands
- Step away until you feel moderate tension on the band
- Press the band out in front of you and hold steady
- Resist the pull to rotate for 20-30 seconds per side
Barbell Curl
The barbell curl is the classic bicep builder. It allows heavy loading and targets both heads of the biceps. Strict form is essential for maximizing bicep development and minimizing cheating.
Form Cues
- Stand with the bar at arms length, shoulder-width grip
- Curl the bar up while keeping your elbows pinned to your sides
- Squeeze the biceps hard at the top of the movement
- Lower slowly with a 3-second eccentric for maximum tension
Dumbbell Hammer Curl
Hammer curls target the brachialis and brachioradialis in addition to the biceps. The neutral grip builds forearm thickness and overall arm width. They complement standard curls for complete arm development.
Form Cues
- Hold dumbbells at your sides with palms facing each other
- Curl up while maintaining the neutral (palms-in) grip
- Keep your elbows stationary at your sides throughout
- Lower under control without swinging the weights
Incline Dumbbell Curl
Incline curls place the biceps in a stretched position, targeting the long head. They prevent cheating because you cannot use body momentum. One of the best exercises for building the bicep peak.
Form Cues
- Sit on an incline bench set to about 45 degrees
- Let the dumbbells hang straight down with palms facing forward
- Curl up without moving your upper arms from their hanging position
- Lower fully to get the maximum stretch on the biceps
Cable Curl
Cable curls provide constant tension on the biceps throughout the full range of motion. Unlike free weights, the resistance does not diminish at the top. Excellent for getting a strong bicep pump.
Form Cues
- Attach a straight bar or EZ bar to a low cable
- Stand upright and curl the bar toward your shoulders
- Squeeze the biceps at the top and hold for a count
- Lower with control, keeping tension on the cable
Concentration Curl
The concentration curl isolates the biceps by bracing the elbow against the inner thigh. This eliminates momentum and cheating. Studies show it produces one of the highest levels of bicep activation.
Form Cues
- Sit on a bench and brace your elbow against your inner thigh
- Curl the dumbbell up with a supinated (palm up) grip
- Squeeze hard at the top and hold for a moment
- Lower slowly and fully extend the arm at the bottom
Resistance Band Curl
Resistance band curls are a versatile arm exercise you can do anywhere. The increasing resistance at the top of the curl challenges the biceps differently than free weights. Great for travel and home workouts.
Form Cues
- Stand on the center of the band, holding the ends at your sides
- Curl your hands toward your shoulders against the band tension
- Squeeze the biceps at the top where resistance is highest
- Lower under control, keeping constant tension on the band
Tricep Pushdown
The tricep pushdown is the go-to cable exercise for tricep isolation. It effectively targets the lateral and medial heads. Using a rope attachment allows for greater range of motion at the bottom.
Form Cues
- Stand facing the cable with elbows at your sides
- Push the handle down until your arms are fully extended
- Squeeze the triceps hard at the bottom and hold briefly
- Return slowly, stopping when your forearms are parallel to the floor
Close-Grip Bench Press
The close-grip bench press is a compound tricep exercise that allows heavy loading. The narrow grip shifts emphasis from the chest to the triceps. It also builds pressing strength that carries over to the regular bench.
Form Cues
- Lie on a flat bench and grip the bar with hands shoulder-width apart
- Lower the bar to your lower chest, keeping elbows tucked
- Press up to full lockout, squeezing the triceps at the top
- Keep your shoulder blades retracted throughout the movement
Overhead Tricep Extension
The overhead extension targets the long head of the triceps, which is the largest of the three heads. The overhead position places the long head in a stretched position for maximum stimulation. Essential for complete tricep development.
Form Cues
- Hold a dumbbell overhead with both hands, arms fully extended
- Lower the weight behind your head by bending at the elbows
- Keep your upper arms vertical and close to your head
- Extend back to the top, locking out your elbows
Diamond Push-ups
Diamond push-ups are one of the most effective bodyweight tricep exercises. The close hand position shifts the work from the chest to the triceps. They require no equipment and can be done anywhere.
Form Cues
- Place your hands together under your chest forming a diamond shape
- Lower your chest to your hands while keeping elbows close to your body
- Push back up to full extension, squeezing the triceps
- Keep your body in a straight line from head to heels
Skull Crushers
Skull crushers (lying tricep extensions) are a classic mass builder for the triceps. They target all three heads of the tricep effectively. The lying position allows you to safely push to failure.
Form Cues
- Lie on a flat bench holding an EZ bar with arms extended above your chest
- Lower the bar toward your forehead by bending only at the elbows
- Stop just before the bar touches your forehead
- Extend back to the top, keeping upper arms stationary
Dip (Tricep Focus)
Tricep-focused dips keep the torso upright to emphasize the triceps over the chest. They are a compound movement that builds significant pressing strength. Body weight alone provides plenty of resistance for most people.
Form Cues
- Grip parallel bars and keep your torso as vertical as possible
- Lower yourself until your upper arms are parallel to the floor
- Press back up to full lockout, squeezing the triceps
- Keep your elbows close to your body throughout the movement
Kettlebell Tricep Extension
The kettlebell tricep extension provides a unique grip challenge compared to dumbbells. The offset center of mass demands more stabilization. A great variation to add variety to arm training.
Form Cues
- Hold the kettlebell by the horns overhead with arms extended
- Lower it behind your head by bending at the elbows
- Keep your upper arms close to your ears and vertical
- Extend back up to full lockout and squeeze
Standing Calf Raise
Standing calf raises target the gastrocnemius, the larger calf muscle. They are the primary exercise for building calf size and strength. Full range of motion with a stretch at the bottom is key.
Form Cues
- Stand on the edge of a platform with heels hanging off
- Rise up onto your toes as high as possible
- Squeeze the calves hard at the top and hold for a count
- Lower slowly until you feel a full stretch in the calves
Seated Calf Raise
Seated calf raises target the soleus, the deeper calf muscle beneath the gastrocnemius. The bent-knee position shifts emphasis away from the gastrocnemius. Both seated and standing variations are needed for complete calf development.
Form Cues
- Sit in the machine with the pad on your lower thighs
- Lower your heels as far as possible for a full stretch
- Press up onto your toes, squeezing the calves at the top
- Use a slow tempo—2 seconds up, 2 seconds down
Single-Leg Calf Raise
Single-leg calf raises address strength imbalances between legs and can be done anywhere. Using one leg at a time doubles the load per calf. They are effective even without any equipment.
Form Cues
- Stand on one foot on the edge of a step or platform
- Hold onto something for balance if needed
- Rise up as high as possible, squeezing the calf
- Lower slowly below the step level for a full stretch
Donkey Calf Raise
Donkey calf raises place the calves under a deep stretch due to the hip-hinged position. Arnold Schwarzenegger famously favored this exercise. The stretched position may promote greater muscle growth.
Form Cues
- Hinge at the hips and place your hands on a bench for support
- Stand on the edge of a platform with heels hanging off
- Rise up onto your toes as high as possible
- Lower slowly into a deep stretch at the bottom
Standing Hamstring Stretch
This static stretch targets tight hamstrings, which are common from sitting all day. Regular hamstring stretching improves hip hinge mechanics and reduces lower-back tension. Hold for 30-60 seconds per side.
Form Cues
- Stand and place one heel on a low surface in front of you
- Keep both legs straight and hinge forward from the hips
- Reach toward your toes until you feel a moderate stretch
- Hold the stretch without bouncing and breathe deeply
Hip Flexor Stretch
The hip flexor stretch addresses tightness from prolonged sitting. Tight hip flexors inhibit glute activation and contribute to lower-back pain. This stretch should be performed daily for best results.
Form Cues
- Kneel on one knee with the other foot in front, knee at 90 degrees
- Push your hips forward gently until you feel a stretch in the front of the rear hip
- Keep your torso upright and core engaged
- Hold for 30-60 seconds per side
Cat-Cow Stretch
The cat-cow is a gentle spinal mobilization exercise that improves back flexibility. It alternates between spinal flexion and extension. Excellent as part of any warm-up routine.
Form Cues
- Start on hands and knees with a neutral spine
- Arch your back and look up for the cow position
- Round your back and tuck your chin for the cat position
- Flow between positions slowly for 10-15 repetitions
Pigeon Stretch
The pigeon stretch is one of the deepest hip-opening stretches available. It targets the piriformis, glutes, and hip external rotators. Regular practice significantly improves hip mobility for squats and deadlifts.
Form Cues
- From a lunge, bring your front shin across your body on the floor
- Extend your back leg straight behind you
- Sink your hips toward the floor and lean forward
- Hold for 60-90 seconds per side, breathing deeply
Thoracic Spine Rotation
Thoracic spine rotation improves upper-back mobility, which is essential for overhead pressing and pulling movements. Limited thoracic rotation forces compensation from the lower back. Include this in every warm-up.
Form Cues
- Start on hands and knees or in a side-lying position
- Place one hand behind your head
- Rotate your upper back, opening your chest toward the ceiling
- Return to start and repeat for 10 reps per side
World's Greatest Stretch
The world's greatest stretch combines hip flexor, hamstring, thoracic spine, and groin mobility into one flowing movement. It is the most efficient warm-up stretch you can do. Perform 5 reps per side before every training session.
Form Cues
- Step into a deep lunge with your back knee off the ground
- Place the same-side hand on the floor inside your front foot
- Rotate your upper body and reach the opposite hand to the ceiling
- Hold briefly, then straighten your front leg for a hamstring stretch
Band Shoulder Dislocate
Band shoulder dislocates improve shoulder mobility and overhead range of motion. They stretch the chest, front delts, and lats. Start with a wide grip and gradually narrow it as flexibility improves.
Form Cues
- Hold a band with a wide grip in front of your body
- Keeping arms straight, raise the band overhead and behind your back
- Reverse the motion to return to the start
- Use a wider grip if you feel any shoulder discomfort
Seated Forward Fold
The seated forward fold stretches the entire posterior chain including the hamstrings, calves, and lower back. It calms the nervous system and is a staple in both yoga and cool-down routines.
Form Cues
- Sit with legs extended straight in front of you
- Hinge at the hips and reach toward your toes
- Keep your back as flat as possible rather than rounding
- Hold for 30-60 seconds, breathing into the stretch
Child's Pose
Child's pose is a restorative stretch that opens the hips, lengthens the spine, and stretches the lats. It is used as a resting position in yoga and doubles as a great cool-down after heavy training.
Form Cues
- Kneel on the floor with toes together and knees wide apart
- Sit your hips back onto your heels
- Walk your hands forward and lower your chest toward the floor
- Hold for 30-60 seconds with slow, deep breaths
Supine Spinal Twist
The supine spinal twist stretches the lower back, glutes, and obliques while decompressing the spine. It is one of the most relaxing stretches and is ideal at the end of a workout.
Form Cues
- Lie on your back and bring one knee across your body
- Keep both shoulders flat on the floor
- Extend the opposite arm out for a deeper stretch
- Hold for 30-45 seconds per side
Frog Stretch
The frog stretch deeply opens the inner thighs and hip adductors. It is particularly beneficial for improving squat depth and reducing groin tightness. Progress gradually as this is an intense stretch.
Form Cues
- Start on hands and knees, then widen your knees apart
- Turn your feet out so the insides rest on the floor
- Slowly push your hips back and down toward the floor
- Hold for 30-60 seconds, breathing and sinking deeper gradually
Quad Stretch (Standing)
The standing quad stretch targets the quadriceps and hip flexors. Tight quads contribute to anterior pelvic tilt and knee pain. Perform after every leg workout for best results.
Form Cues
- Stand on one leg and grab the opposite ankle behind you
- Pull your heel toward your glute while keeping knees together
- Push your hips slightly forward to deepen the stretch
- Hold for 30 seconds per side, using a wall for balance if needed
Figure-Four Stretch
The figure-four stretch targets the piriformis and deep hip external rotators. It helps relieve sciatic nerve tension and improves hip mobility. Can be performed lying down or seated.
Form Cues
- Lie on your back and cross one ankle over the opposite knee
- Pull the bottom leg toward your chest
- Keep your head and shoulders relaxed on the floor
- Hold for 30-60 seconds per side
Doorway Chest Stretch
The doorway chest stretch opens up the pectorals and anterior deltoids. It counteracts the forward shoulder posture caused by desk work and heavy pressing. Perform daily for postural improvement.
Form Cues
- Stand in a doorway with your forearm against the frame at 90 degrees
- Step through the doorway until you feel a stretch across your chest
- Keep your core engaged and avoid arching your lower back
- Hold for 30 seconds per side at multiple arm angles
Lat Stretch (Hanging)
The hanging lat stretch uses body weight to decompress the spine and stretch the lats, teres major, and intercostals. It also improves grip strength. A simple but effective mobility drill.
Form Cues
- Hang from a pull-up bar with a shoulder-width grip
- Relax your shoulders and let your body weight stretch you
- Shift your hips slightly side to side to target each lat
- Hold for 20-30 seconds, breathing deeply
Downward Dog
Downward dog is a foundational yoga pose that stretches the calves, hamstrings, shoulders, and upper back simultaneously. It also strengthens the arms and core. One of the most efficient total-body stretches.
Form Cues
- Start on hands and knees, then lift your hips up and back
- Press your heels toward the floor and straighten your legs
- Push the floor away with your hands, spreading your fingers wide
- Hold for 30-60 seconds with steady breathing
Neck Rolls
Neck rolls relieve tension in the cervical spine and upper trapezius muscles. They are ideal for anyone who spends long hours at a desk. Perform gently and never force the range of motion.
Form Cues
- Sit or stand tall with relaxed shoulders
- Slowly tilt your head to one side, bringing ear toward shoulder
- Roll your chin down across your chest to the other side
- Avoid rolling your head backward; keep to a half-circle motion
Cobra Stretch
The cobra stretch opens the chest, stretches the abdominals, and gently extends the lumbar spine. It counters the effects of prolonged sitting and forward-flexed postures. Use gentle pressure from the hands.
Form Cues
- Lie face-down with hands under your shoulders
- Press up to extend your spine while keeping hips on the floor
- Look forward or slightly up without cranking your neck back
- Hold for 15-30 seconds and lower with control
90/90 Hip Stretch
The 90/90 stretch targets both internal and external hip rotation simultaneously. It is one of the best exercises for overall hip health and mobility. Essential for anyone with limited hip range of motion.
Form Cues
- Sit with your front leg bent 90 degrees in front and back leg 90 degrees to the side
- Keep both knees at right angles with shins on the floor
- Sit tall and lean slightly forward over the front shin
- Hold for 30-60 seconds, then switch sides
Scorpion Stretch
The scorpion stretch combines hip flexor, quad, and thoracic spine mobility in a dynamic movement. It is excellent as part of a warm-up for athletic activities. The rotational component improves spinal health.
Form Cues
- Lie face-down with arms extended out to the sides
- Lift one foot and cross it over your body toward the opposite hand
- Let your hips rotate but keep your chest close to the floor
- Return slowly and repeat on the other side for 5-8 reps each
Dumbbell Lateral Raise
Lateral raises isolate the medial deltoid, which is responsible for shoulder width. They are essential for building capped shoulders and a V-taper physique. Keep the weight moderate and focus on form.
Form Cues
- Stand with dumbbells at your sides, slight bend in elbows
- Raise the weights out to the sides until arms are parallel to the floor
- Lead with your elbows, not your hands
- Lower with control over 2-3 seconds
Face Pull
Face pulls target the rear deltoids and external rotators of the shoulder. They are one of the most important exercises for shoulder health and posture. Should be included in every upper-body program.
Form Cues
- Set a cable at face height with a rope attachment
- Pull the rope toward your face, separating the ends
- Externally rotate so your fists end up beside your ears
- Squeeze your rear delts and hold for a count
Dumbbell Row
The single-arm dumbbell row is a fundamental back exercise that builds thickness in the lats and rhomboids. The unilateral movement helps correct strength imbalances between sides.
Form Cues
- Place one hand and knee on a bench for support
- Row the dumbbell toward your hip, keeping your elbow close
- Squeeze your back at the top and hold briefly
- Lower with control until your arm is fully extended
Goblet Squat
The goblet squat is the best squat variation for beginners. Holding the weight in front encourages an upright torso and proper squat mechanics. It also works as a great warm-up for advanced lifters.
Form Cues
- Hold a dumbbell or kettlebell at chest height with both hands
- Squat down between your legs, pushing knees out over toes
- Keep your chest up and elbows inside your knees at the bottom
- Stand up by driving through your whole foot
Incline Dumbbell Press
The incline dumbbell press targets the upper chest (clavicular head of the pectoralis major). Using dumbbells allows a greater range of motion than the barbell version. Set the bench to 30-45 degrees.
Form Cues
- Lie on an incline bench with dumbbells at shoulder height
- Press the weights up and slightly inward until arms are extended
- Lower with control until you feel a stretch in the upper chest
- Keep your shoulder blades retracted throughout
Kettlebell Swing
The kettlebell swing is a powerful hip hinge exercise that develops explosive hip extension. It builds the posterior chain while also providing cardiovascular conditioning. Focus on the hip snap, not the arms.
Form Cues
- Stand with feet slightly wider than shoulder-width, kettlebell in front
- Hike the kettlebell back between your legs with a hip hinge
- Drive your hips forward explosively to swing the bell to chest height
- Let the bell fall back and hinge again; arms stay relaxed throughout
Farmers Walk
The farmer's walk builds total-body strength, grip endurance, and core stability. Walking under heavy load strengthens the traps, forearms, and deep stabilizers. It is one of the most functional exercises you can do.
Form Cues
- Pick up heavy dumbbells or kettlebells at your sides
- Stand tall with shoulders back and core braced
- Walk with short, controlled steps for the prescribed distance
- Keep your arms still and avoid leaning to either side
Cable Woodchop
The cable woodchop develops rotational power through the core. It trains the obliques in a functional movement pattern used in sports and daily life. Can be performed high-to-low or low-to-high.
Form Cues
- Set the cable at the highest or lowest position
- Stand sideways to the machine and grip the handle with both hands
- Rotate your torso and pull the cable diagonally across your body
- Control the return and avoid using momentum
Trap Bar Deadlift
The trap bar deadlift is a hybrid between a squat and a deadlift. The neutral grip handles reduce lower-back stress and allow a more upright torso. It is safer for beginners than the conventional deadlift.
Form Cues
- Stand inside the trap bar with feet hip-width apart
- Hinge at the hips and grip the handles at your sides
- Drive through the floor, extending hips and knees simultaneously
- Stand tall at the top and lower with control
Dumbbell Pullover
The dumbbell pullover stretches and targets both the chest and lats depending on elbow position. It expands the rib cage and improves shoulder mobility. A unique exercise that complements pressing and rowing.
Form Cues
- Lie across a bench with only your upper back supported
- Hold a dumbbell with both hands above your chest, arms slightly bent
- Lower the weight behind your head in an arc until you feel a stretch
- Pull the weight back over your chest using your lats and chest
Want personalized workout plans using these exercises?
Subscribe to MySetPlan and get science-backed workout programs tailored to your goals, equipment, and schedule. Every exercise hand-picked for your level.
Start Your Free Trial