Exercise Templates
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Arms
29A bicep curl variation using partial ranges of motion.
Form Tips
Perform 7 bottom half reps then 7 top half reps then 7 full reps Keep elbows pinned to your sides throughout the entire sequence Do not swing the torso to generate force during the top half
Also known as: barbell curl, bicep curl
Barbell curl for overall bicep size and strength, loading both arms together.
Form Tips
Stand tall with feet shoulder-width apart, holding the bar with an underhand grip at shoulder width Keep elbows pinned to your sides and your back straight Curl the bar up to shoulder height without swinging the torso Lower slowly over 2-3 seconds until the arms are almost straight Avoid letting the elbows drift forward or using momentum from the hips
Also known as: dumbbell curl, bicep curl, biceps curl
Classic move for building bicep size and strength.
Form Tips
Keep elbows tucked against your torso Curl weight toward chest without wrist flick Avoid using your back to swing the load
Provides smooth, constant tension for bicep hypertrophy.
Form Tips
Attach a straight bar to the low pulley of a cable station Keep your elbows glued to your ribs throughout the curl Do not allow the weight stack to bang between repetitions
Targets the brachialis and brachioradialis.
Form Tips
Stand tall with rope attachment at bottom Keep elbows fixed at your sides during curl Do not use momentum by swinging your body
Also known as: overhead cable extension, rope overhead extension
Uses constant cable tension to isolate the long head of the triceps.
Form Tips
Turn your back to the cable machine and pull rope overhead Extend your arms fully until they are straight Do not allow your elbows to widen as you extend
Also known as: rope pushdown, tricep pushdown, cable pushdown
Focuses on the lateral head of the triceps.
Form Tips
Attach a rope to a high pulley and stand tall Keep elbows locked at your sides and only move forearms Do not lean your entire body weight into the pushdown
Also known as: skull crushers, lying tricep extension
Targets the triceps by isolating the elbow extension movement via cables.
Form Tips
Set cable pulley to shoulder height and lie on a bench Keep elbows pointing toward the ceiling throughout the movement Avoid allowing the elbows to flare outward
Targets the triceps and chest via a narrow hand placement.
Form Tips
Place your hands directly under your shoulders Keep elbows tucked close to your sides throughout the push Do not let your hips sag toward the floor during execution
Provides maximum isolation for the bicep peak.
Form Tips
Sit on a bench with legs spread and elbow against the inner thigh Curl the dumbbell toward your shoulder without moving the elbow Do not use your other hand to assist the movement
Targets the brachialis and brachioradialis for overall arm thickness.
Form Tips
Hold dumbbells with neutral palms and pull across your chest Keep the elbows stationary to maintain focus on the arms Do not swing the weights to achieve the top position
Uses bodyweight to target the triceps and anterior deltoids.
Form Tips
Place hands on the bench edge with legs extended forward Lower your body until elbows are at a 90-degree angle Do not let your shoulders roll forward at the bottom
Also known as: tricep kickbacks, kickbacks
Targets the lateral and medial heads of the triceps.
Form Tips
Lean forward with your torso parallel to the ground Keep your upper arm stationary against your side Do not swing the weight or use momentum to extend
Also known as: tricep dumbbell extension, dumbbell tricep extension, overhead tricep extension
Targets the long head of the triceps in a lengthened position.
Form Tips
Hold one dumbbell with both hands overhead Keep your elbows pointing forward and close to your ears Do not arch your lower back to stabilize the weight
Also known as: skull crushers, lying tricep extension
Isolates the triceps brachii through elbow extension.
Form Tips
Lie on a flat bench and hold the EZ-bar above your chest Lower the bar towards your forehead by bending only the elbows Do not allow your elbows to flare outward as you lower
Builds arm strength while targeting biceps and forearms
Form Tips
Hold dumbbells with palms facing your torso Keep wrists neutral while curling upward Avoid shifting your elbows during the lift
Stretches the long head of the biceps for maximal hypertrophy.
Form Tips
Set the bench to a 60-degree incline angle Keep your shoulders back and arms hanging straight down Do not swing the weights or use your shoulders to help
Provides isolated resistance to the biceps brachii.
Form Tips
Adjust the seat so your armpits are firmly against the pad Extend your arms fully without locking out the elbow joint Do not lift your elbows off the pad during the curl
Strengthens the forearm extensors.
Form Tips
Rest forearms on a bench with palms facing down Extend the wrists upward against the resistance Do not shrug your shoulders during the repetition
Develops the brachioradialis and forearm extensors.
Form Tips
Hold the barbell with an overhand shoulder-width grip Keep your wrists straight to maximize forearm engagement Do not allow the bar to bounce off your thighs
Targets the brachialis and forearm extensors.
Form Tips
Hold the weight with a pronated (palms down) grip. Keep elbows pinned to your sides throughout the movement. Do not use your wrists to pull the weight up.
Allows for better contraction and range of motion for the biceps.
Form Tips
Stand facing the machine and grip the handle with one hand Keep the elbow pinned to your side throughout the movement Do not twist your torso as you curl the weight
Limits cheating by pinning the chest against a bench while curling.
Form Tips
Lie chest-down on a 45-degree incline bench Let your arms hang straight down holding an EZ-bar Do not use your legs or back to swing the weight up
Strengthens triceps, shoulders, and chest using bodyweight.
Form Tips
Place hands on parallel bars or bench Lower body until elbows reach ninety degrees Avoid shrugging shoulders toward ears at top
Also known as: strap tricep extension
Bodyweight triceps exercise that builds strength and control.
Form Tips
Lean forward with straps at head level Bend elbows to bring hands toward forehead Avoid letting your elbows flare out wide
Also known as: cable pushdown, rope pushdown
Isolates the triceps for arm strength and definition.
Form Tips
Stand near cable tower with elbows fixed Extend arms until they are fully locked out Avoid letting your elbows drift forward
Targets biceps and forearms using a weighted handle grip.
Form Tips
Sit on bench and grasp handle. Curl weight towards your chest. Avoid swinging torso for momentum.
Targets the muscles of the forearm flexors.
Form Tips
Rest your forearms on a bench with wrists off the edge Curl the weight upward using only your wrist joint Do not allow the weight to roll off your fingertips
Back
27Targets the trapezius muscles of the upper back.
Form Tips
Stand with feet hip-width apart holding barbell with overhand grip Shrug shoulders straight up toward ears without rolling them Do not use momentum or bend elbows during the lift
Builds a strong back while engaging the core.
Form Tips
Hinge forward with a flat back Pull weight toward your lower ribcage Avoid rounding your upper back while rowing
Targets the rhomboids and mid-traps without lower back strain.
Form Tips
Lie face down on an incline bench Pull dumbbells toward your lower ribs Avoid resting your head on the bench
Targets the lower latissimus dorsi and brachialis.
Form Tips
Sit upright with thighs secured Pull the bar toward your upper chest Avoid swinging your body to gain momentum
Targets the latissimus dorsi and biceps using a narrow grip.
Form Tips
Grip the bar with hands closer than shoulder-width apart. Pull your chest toward the bar engaging the lats. Do not use momentum or kip to clear the bar.
Targets the rear deltoids, rhomboids, and lower traps.
Form Tips
Set the cable at forehead height Pull the rope toward your eyes Do not allow the weight to jerk your shoulders
Also known as: back extensions, back extension, hyperextension
Targets the erector spinae and lower back. Also called back extensions.
Form Tips
Position pads just below your hip crease Lower slowly with a rounded upper back Avoid hyperextending your spine at the top
Targets the mid-back and latissimus dorsi.
Form Tips
Keep your body in a straight line Drive your elbows behind your torso Do not let your hips sag toward the floor
Targets the trapezius and rhomboids.
Form Tips
Set up in a quadruped position on a bench Pull shoulders back and down while squeezing traps Avoid bending your elbows during the movement
Strengthens the lats for a wider, stronger back.
Form Tips
Sit with thighs secured under pads Pull bar to upper chest squeezing lats Avoid pulling the bar behind your neck
Targets the upper back and rear deltoids.
Form Tips
Stand perpendicular to the anchored barbell Use a landmine attachment for smooth motion Do not use your hips to whip the weight up
Targets the entire posterior chain and spinal erectors.
Form Tips
Set pins just below your knee level Drive through your heels as you stand Do not use your lower back to yank the bar
Targets the lats and core stability.
Form Tips
Adopt a wide stance in push-up position Keep your hips perfectly still Avoid twisting your torso as you row
Targets the rear deltoids and upper back muscles.
Form Tips
Grip band at shoulder width with straight arms Pull band toward chest by squeezing shoulder blades Avoid shrugging your shoulders toward your ears
Strengthens upper back and improves posture.
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Lean back with arms fully extended Pull hands apart by retracting shoulder blades Avoid using your lower back to pull the weight
Targets lumbar extensors and glutes using downward pressure.
Form Tips
Lay prone on bench or machine. Lift legs keeping spine neutral. Avoid excessive lumbar hyperextension.
Targets the lower lats and biceps.
Form Tips
Use an underhand grip shoulder-width apart Keep the bar tight to your shins Do not lift your torso vertically to pull
Targets the middle back and latissimus dorsi.
Form Tips
Keep a slight bend in your knees Retract your scapula before pulling the handle Avoid leaning back excessively during the pull
Targets the latissimus dorsi and spinal stabilizers.
Form Tips
Rotate your wrist as you pull Maintain a stable upright torso Do not pull your shoulder into your ear
Targets the latissimus dorsi and rhomboids.
Form Tips
Support your upper body on a sturdy bench Pull the dumbbell toward your hip pocket Do not rotate your torso to lift the weight
Targets the lats and helps correct muscular imbalances.
Form Tips
Focus on driving the elbow down to the hip Keep your torso square to the machine Do not shrug the shoulder during the pull
Targets the latissimus dorsi through isolation.
Form Tips
Keep arms almost locked with a slight bend Push the bar down using only your lats Avoid bending your elbows during the descent
Strengthens the posterior chain including the erector spinae.
Form Tips
Lie prone and lift arms and legs simultaneously. Keep the neck neutral by looking at the floor. Do not hyperextend the lumbar spine.
Targets the erector spinae and posterior chain.
Form Tips
Lie face down with arms and legs extended Lift opposite arm and leg simultaneously Avoid arching your lower back too aggressively
Strengthens the upper and middle back for thickness and posture.
Form Tips
Stand over bar with torso angled forward Drive elbows back to engage the back muscles Avoid jerking the weight to start the pull
Targets the entire back musculature.
Form Tips
Stand inside the frame with a neutral grip Hinge at the hips for a flat back Do not allow the bar to touch your thighs
Cardio
31Targets cardiovascular endurance and lower body stamina under load. Should be done in 1 hour.
Form Tips
Load a 17kg backpack and tighten the straps against your back. Walk 6km at a steady pace, finishing the distance in about 1 hour. Avoid slouching forward or letting the straps dig into your shoulders.
Targets cardiovascular endurance through low-impact aerobic activity.
Form Tips
Maintain an upright posture throughout the motion Use arms and legs in a coordinated rhythmic pattern Avoid leaning heavily on the handles for support
Targets full body metabolic conditioning and power.
Form Tips
Maintain a tight core and neutral spine Use both push and pull force on the handles Avoid excessive lateral swaying of the hips
Targets shoulders, back, and cardiovascular endurance.
Form Tips
Maintain a stable semi-squat position Create fluid waves from your shoulders Do not allow the rope to slap the ground
Targets full body stability and shoulder endurance.
Form Tips
Keep your back flat and hips level Move opposite hand and foot simultaneously Do not allow the hips to rotate during movement
Targets quads and glutes with elevated heart rate.
Form Tips
Place your entire foot firmly on the box Drive through the heel to stand tall Do not push off the bottom foot excessively
Targets full body power and cardiovascular capacity.
Form Tips
Lower your chest to the floor with control Explode through your hips for the jump height Do not land with locked out knees
Targets lower body endurance with low joint impact.
Form Tips
Keep your heel in contact with the pedal Coordinate push and pull handle motion Do not hunch forward during exertion
Targets hip flexors and cardiovascular intensity.
Form Tips
Drive knees toward the chest. Keep core braced throughout sprint. Avoid leaning back too much.
Targets lats, quads, and aerobic threshold.
Form Tips
Push hard with your legs before pulling the handle Keep a neutral spine throughout the stroke Do not pull with your arms before the legs extend
Targets glutes, hamstrings, and aerobic capacity.
Form Tips
Set the incline between 8 and 12 percent Drive through the entire foot with each step Do not hold the handrails for balance
Targets cardiovascular endurance and lower body muscular stamina.
Form Tips
Keep shoulders relaxed and arms swinging naturally Breathe rhythmically to maintain oxygen flow Do not collapse your chest while fatigued
Targets cardiovascular endurance through sustained aerobic movement.
Form Tips
Maintain an upright posture and core engagement Land mid-foot to reduce joint impact stress Avoid overstriding in front of your center of mass
Targets calf explosiveness and coordination.
Form Tips
Keep your elbows tucked near your ribs Use a flick of the wrists for rope speed Do not jump too high off the ground
Full-body cardiovascular exercise for metabolic conditioning.
Form Tips
Land softly on the balls of your feet. Maintain a steady rhythm throughout the interval. Ensure arms reach fully overhead at the top.
Targets adductors, glutes, and agility.
Form Tips
Stay in a low athletic stance throughout Keep your eyes forward and chest up Do not cross your feet while shuffling
Targets lower body explosiveness and conditioning.
Form Tips
Start in low squat position. Jump forward landing in deep squat. Avoid rounding back upon landing.
Targets whole-body cardiovascular conditioning.
Form Tips
Prioritize stroke power over speed Keep handle path consistent every rep Do not hunch your shoulders forward
Targets shoulders, core, and anaerobic conditioning.
Form Tips
Keep your hands up to protect your face Rotate your torso with every punch thrown Do not lock your elbows at the point of impact
Targets lats, triceps, and core power.
Form Tips
Hinge at the hips for maximum leverage Drive your hands down past your hips Do not keep your legs completely straight
Targets the entire posterior chain and core.
Form Tips
Attach harness and lean into the resistance Drive through mid-foot to move the weight Avoid short choppy steps that waste energy
Targets full body force production and heart rate.
Form Tips
Keep arms extended and core braced Drive through the balls of your feet Do not arch your lower back under load
Targets lateral agility and glute engagement.
Form Tips
Land softly on the outside foot with a bent knee Explode laterally through the entire foot Do not allow your knee to cave inward
Targets explosive power, speed, and fast-twitch muscle fibers.
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Drive through the balls of your feet with power Maintain a slight forward lean from the ankles Avoid looking down at the ground during acceleration
Targets glutes, hamstrings, and quads.
Form Tips
Step firmly onto the center of each pedal Maintain an upright posture at all times Do not rely on the rails for support
Targets quads, hamstrings, and cardiovascular health.
Form Tips
Adjust seat height for proper leg extension Maintain a constant and smooth pedaling cadence Do not lean heavily on the handlebars
Targets top-end speed and aerobic recovery.
Form Tips
Ensure a safe stop mechanism is attached Land quietly to minimize joint impact Do not change speed too abruptly
Targets explosiveness, core, and metabolic conditioning.
Form Tips
Jump and bring knees to chest. Land softly on the balls of feet. Avoid landing with locked knees.
Targets general cardiovascular fitness and joint mobility.
Form Tips
Walk with a steady, rhythmic pace. Keep arms swinging naturally at sides. Avoid slouching during the walk.
Targets aerobic conditioning and joint health.
Form Tips
Maintain steady walking cadence. Keep gaze forward and posture tall. Avoid over-striding on pavement.
Chest
23Builds upper-body strength focusing on chest, shoulders, and triceps.
Form Tips
Retract shoulder blades into the bench Lower bar to mid-chest with elbows tucked Avoid bouncing the bar off your chest
Targets the inner chest and medial triceps.
Form Tips
Keep hands shoulder-width apart on the bar Tuck your elbows close to your torso Avoid letting your elbows flare outward
Targets the lower pectoralis major and triceps.
Form Tips
Secure feet firmly under the leg pads Drive the bar toward the lower chest line Avoid bouncing the bar off your ribcage
Targets the lower pectoral fibers using unilateral load.
Form Tips
Use a secure decline bench setting Maintain neutral wrists at the top of the lift Avoid locking out your joints at the apex
Targets the upper pectoralis major and anterior deltoids.
Form Tips
Place feet on an elevated surface Maintain a straight line from heels to head Do not let your hips sag toward the floor
Targets the pectoralis major and latissimus dorsi.
Form Tips
Lie perpendicular across a flat bench Lower the weight in a slow arc behind your head Keep your hips low throughout the movement
Targets the inner chest through constant isometric tension.
Form Tips
Press dumbbells firmly against each other Lower the unified weight to your mid-chest Do not let the dumbbells pull apart
Targets the pectoralis major and triceps while protecting shoulder health.
Form Tips
Lie flat with legs bent or extended Pause briefly when triceps touch the floor Do not slam your elbows into the ground
Stretches and shapes the chest muscles with controlled movement.
Form Tips
Lie on bench with slight bend in elbows Lower weights in arc until chest stretch Avoid touching weights together at the top
Targets the lower sternal head of the pectoralis major.
Form Tips
Set pulleys at the highest point of the frame Keep a slight bend in your elbows throughout Do not allow your back to arch during the squeeze
Targets the upper chest and clavicular head.
Form Tips
Set bench at a forty-five degree incline Bring the bar to the upper sternum Avoid arching your back off the bench
Targets the upper pectoralis major with an emphasis on the stretch.
Form Tips
Set bench angle to thirty degrees Focus on opening the chest wide on the descent Avoid locking your elbows at the bottom
Targets the upper chest and shoulders for balanced chest development.
Form Tips
Set bench to thirty to forty-five degrees Press weights up without clicking them together Avoid arching your back off the bench
Targets the upper pectoral fibers by pressing from an angled surface.
Form Tips
Use an incline block or wedge to raise your torso Keep elbows tucked at 45 degrees as you press upward Ensure shoulder blades remain retracted against the floor
Targets the upper chest using a guided machine movement.
Form Tips
Adjust seat so handles are aligned with upper chest Drive through the palms until arms are fully extended Maintain contact between the back and the seat pad
Targets the upper chest and stabilizing shoulder muscles.
Form Tips
Anchor the barbell securely in a corner Drive the end of the bar forward and upward Do not rotate your lower back to complete the rep
Targets the upper clavicular head of the pectoralis major.
Form Tips
Set pulleys at the lowest point of the frame Squeeze hands together at eye level Avoid using momentum to swing the weight up
Isolates the chest for muscle definition and control.
Form Tips
Adjust seat to align handles with chest Bring handles together squeezing the pectorals Avoid letting your shoulders roll forward
Full-body exercise improving core stability and upper-body strength
Form Tips
Assume standard push-up start position Transition smoothly to forearm plank without hips wobbling Avoid arching your back during the shift
Targets the inner and outer pectoralis major and anterior deltoids.
Form Tips
Split your stance for maximum stability Rotate your torso slightly for a deeper stretch Do not let your shoulder roll forward at the start
Targets the pectoral muscles, anterior deltoids, and triceps using adjustable height.
Form Tips
Set the bar to a height that matches your current strength level Maintain a straight line from head to heels throughout Avoid letting the lower back sag toward the floor
Targets the pectoralis major with continuous tension.
Form Tips
Step forward to create initial cable tension Keep your core braced and spine neutral Do not use your legs to help move the weight
Core
42Focuses on eccentric control of the entire abdominal wall and lats.
Form Tips
Start on knees with hips pushed forward slightly Roll out until the core reaches peak tension Avoid arching the lumbar spine at the furthest point
Also known as: knees to elbows, v-ups
Lying tuck sit-up: knees drive up to meet the elbows at the top, then the legs extend and the toes lower to the floor on the way down.
Form Tips
Lie on your back with elbows bent and hands beside your head, heels just off the floor Contract the abs and pull the knees up until they meet the elbows Squeeze hard at the top and breathe out fully, keeping the chin off the chest Relax by extending the legs and lowering the toes until they touch the floor Keep the lower back pressed toward the floor and never yank on the neck
Targets deep abdominals and hip flexors during coordination training.
Form Tips
Lie flat and hold ball above head. Pass ball between hands and feet. Avoid arching your lower back.
This anti-rotation movement builds deep core stability and shoulder endurance by targeting the obliques, rectus abdominis, and serratus anterior.
Form Tips
Secure barbell end in corner and stand perpendicular with feet hip-width apart Keep arms fully extended and resist the weight pulling you toward the landmine Do not rotate your torso or hips throughout the duration of the movement
High-intensity exercise for cardio, arms, and core.
Form Tips
Adopt a half-squat stance for stability Create consistent waves with your arms Avoid letting your shoulders hunch forward
Combines rectus abdominis engagement with intense oblique twisting.
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Interlace fingers behind the head for light support Touch opposite elbow to knee with controlled speed Avoid pulling on the neck during the movement
Develops core stability and balance while strengthening the spinal erectors.
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Maintain a flat neutral spine on all fours Extend opposite arm and leg while keeping hips level Avoid rotating the pelvis as you extend limbs
Isolates the abdominals by minimizing hip flexor contribution.
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Place feet together with knees splayed outward Reach hands past toes at the top of the rep Avoid snapping the torso up too quickly
Targets the obliques and rotational capacity of the core.
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Stand perpendicular to the cable machine stack Rotate through the torso while keeping hips square Avoid twisting only with the arms and shoulders
Demands high-level core tension to maintain vertical alignment.
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Lie on back and lift legs straight up Use core to push heels toward the ceiling Avoid rolling the hips too far toward the head
Targets the rectus abdominis and deep transverse abdominis muscles.
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Lie on back with arms and legs in air Press lower back firmly into the floor Avoid letting your ribcage flare upward
An abdominal exercise performed on a decline bench to increase resistance.
Form Tips
Secure feet firmly in the pads before reclining. Lift torso using abdominal contraction, not hip flexors. Keep lower back flat against the pad at the start.
Advanced movement for maximum rectus abdominis and core recruitment.
Form Tips
Grip a stable anchor behind your head Keep the body stiff as you lower down slowly Avoid arching the back during the descent
Improves grip strength, core stability, and overall strength.
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Stand tall with heavy weights in hands Engage lats and walk with steady steps Avoid leaning to either side while moving
Increases time under tension and instability for the core.
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Establish a rigid forearm plank position Shift the body forward and backward on the toes Avoid letting the lower back dip during the shift
Targets the lower rectus abdominis and hip flexors through vertical flexion.
Form Tips
Grip the bar firmly with shoulders packed down Pull legs up by curling the pelvis toward the ribs Avoid swinging the torso to gain momentum
Engages the rectus abdominis and deep transverse abdominis for maximal stability.
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Elbows under shoulders with fists clenched tightly Drive elbows toward toes to create full body tension Avoid sagging the lower back by tucking your pelvis
Targets the lateral abs and obliques through side-to-side flexion.
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Lie on your back with knees bent and feet flat Crunch upward to tap the side of each heel Avoid lifting the lower back off the ground
Develops isometric endurance of the upper and lower abdominals.
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Press lower back into the mat and point toes Keep arms and legs hovering just above the ground Avoid allowing a gap under the lower back
Explosive movement that builds glutes, power, and cardio fitness
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Hinge at hips with a flat back Snap hips forward to create power Do not lift the bell with your shoulders
Builds lower abdominal strength and pelvic control.
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Lie on your back with legs pointed at the ceiling Lower legs slowly toward the floor without arching Avoid letting the lower back lift off the pad
Combines core engagement with cardiovascular demand and hip mobility.
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Maintain a solid push-up plank position Drive knees toward the chest in rapid succession Avoid allowing the hips to pike upward
Targets the side abdominals through diagonal crunching.
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Lie on your side with arms overhead Lift legs and torso simultaneously into a V Avoid using the bottom arm to push off the floor
Builds anti-rotational strength for long-term spinal health.
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Hold the cable handle centered at your chest Press arms forward without rotating the torso Avoid letting the cable pull your shoulders
Isometric core exercise targeting the abdominals and lower back.
Form Tips
Align elbows directly under shoulders. Keep body in a straight line from head to heels. Avoid sagging the hips toward the floor.
Adds a dynamic element to planking to stress the transverse abdominis.
Form Tips
Hold a forearm plank with elbows tucked in Jump feet out and in while keeping hips level Avoid letting the torso bounce excessively
Challenges anti-rotational core strength and shoulder stability.
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Hold a high plank position with feet wide Tap the opposite shoulder without shifting hips Avoid rocking the torso from side to side
Isolates the lower abdominals by pulling the pelvis upward.
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Start with hips bent and feet in the air Lift hips off the ground using only core control Avoid using the momentum of the legs to swing
Directly stresses the internal and external obliques.
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Sit in a V position with heels off the floor Rotate the torso slowly from side to side Avoid moving the legs to compensate for rotation
Focuses on the rectus abdominis while seated on a bench.
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Sit on the edge of the bench with knees extended Pull knees in toward the chest as you crunch Avoid rounding the back excessively at the top
Targets the obliques and helps improve lateral spinal flexion.
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Stand with a weight in one hand and feet hip-width Slowly lean to the side while keeping the core engaged Avoid twisting the torso or leaning forward
Targets the internal and external obliques through isolation.
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Lie on your side with legs bent slightly Lift the torso laterally using side abdominal muscles Avoid pulling on the neck for leverage
Develops oblique strength through transverse plane movement.
Form Tips
Stack feet or stagger for added base support Rotate the top arm down and under your torso Avoid dropping the hips toward the floor
Also known as: situps, sit ups
Classic ab exercise that targets the rectus abdominis and hip flexors.
Form Tips
Lie on your back with knees bent to 90 degrees and feet flat on the floor Place hands lightly on your chest or beside your ears, never pulling on the neck Curl up until your chest moves toward your knees, exhaling as you rise Lower with control until the lower back touches the floor Keep the chin off the chest and drive the movement from the abs
Targets the lower abs and improves stability through the core.
Form Tips
Start in a plank with feet on the stability ball Draw knees toward chest using core strength Avoid letting the hips sag toward the floor
Focuses on upper abdominal strength and shoulder stability.
Form Tips
Place shins on the ball in a plank position Lift hips high to draw the ball toward your hands Avoid rounding the upper back during the lift
Engages the entire core musculature using a tire for support.
Form Tips
Place feet securely on the tire rim / Perform controlled crunching motions / Avoid arching lower back during reps
Directly engages the rectus abdominis via reaching towards the feet.
Form Tips
Extend legs straight up toward the ceiling Reach fingers towards toes by curling the core Avoid jerking the neck forward to reach up
Highly effective for simultaneous upper and lower abdominal activation.
Form Tips
Lie flat with arms and legs fully extended Meet hands and feet in the center of the body Avoid bending the knees to cheat the range
Full-body movement that builds power, endurance, and coordination.
Form Tips
Hold ball at chest height in squat stance Explode up and throw ball to target Avoid landing with your knees caving in
Increases abdominal thickness through added external load.
Form Tips
Hold a weight plate tight to the chest Execute a full sit-up with a neutral spine Avoid using the feet to anchor yourself down
Full Body
20Targets core and explosive power through rotational force.
Form Tips
Stand side-on to wall with ball. Rotate torso and throw against wall. Avoid losing core tension on impact.
An explosive plyometric movement targeting the entire lower body.
Form Tips
Load hips back and swing arms behind before jumping forward Land softly on balls of feet with knees bent to absorb impact Avoid landing with locked out knees or heels crashing down
A high-intensity movement that works the chest, core, and legs.
Form Tips
Drop into a squat then jump feet back to a plank position Perform a push-up and jump feet forward before exploding upward Keep the core engaged to prevent the lower back from sagging
Targets chest, shoulders, and cardiovascular capacity.
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Jump over the bar with both feet Maintain a plank during the floor phase Do not land on your heels when jumping
Targets legs, posterior chain, and overhead strength.
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Keep the weight close to your shins Snap your hips forward to lift the bar Do not round your spine during the pull
Targets chest, back, and total-body power.
Form Tips
Perform a row at the top of the pushup Stand up and press in one motion Do not round your back when picking up weights
Targets explosive power in the glutes and quads.
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Land on the balls of your feet first Absorb the impact by bending your knees Do not allow your chest to drop too low
Targets glutes, core, and shoulder strength.
Form Tips
Use hip drive to move the bell up Catch the bell cleanly on your forearm Do not let the bell bang against the wrist
Targets lats, abs, and overall power.
Form Tips
Extend fully overhead before the slam Engage core to drive the ball down Do not bend your lower back during the throw
Targets lats, shoulders, and core stability.
Form Tips
Keep hips square to the floor throughout Pull the weight toward your hip pocket Do not rotate your torso to assist the lift
Targets quads, core, and stabilization.
Form Tips
Keep the bag centered on your back Step back with control and balance Do not let the weight shift your center
Targets quads, glutes, and shoulders through a compound press.
Form Tips
Unrack bar at shoulder height. Squat down and press overhead. Avoid locking knees at the top.
Targets posterior chain, traps, and grip.
Form Tips
Use a wide grip on the barbell Keep your back flat and chest upright Do not let the bar drift away from legs
Targets overall conditioning and grip strength.
Form Tips
Grip rack bar firmly and sprint. Keep core braced throughout movement. Avoid dropping the rack suddenly.
Targets quads, glutes, and shoulders through a squat-press movement.
Form Tips
Keep chest up during the deep squat Use the upward momentum for the press Do not press before the hips are open
Targets core, shoulders, and total-body coordination.
Form Tips
Keep your eyes on the weight at all times Move slowly through each transition phase Do not rush the movement before stabilizing
Targets glutes, quads, and deltoids.
Form Tips
Keep the ball centered at chest height Explode through legs before pressing Do not allow the knees to collapse inward
Targets grip, forearm strength, and core stability.
Form Tips
Hold weights at your sides tightly. Stand tall with shoulders retracted. Avoid leaning to either side.
Targets shoulder stability, core, and lower body strength.
Form Tips
Lock weight above head with arms. Walk with controlled, steady steps. Avoid bending elbows while walking.
Glutes
15Targets external rotators and glute activation.
Form Tips
Lie on side with hips and knees flexed Open top knee while keeping feet together Do not roll the pelvis backward during lift
Activates the glutes with constant tension.
Form Tips
Place resistance band just above the knees Keep knees pushed outward against band tension Do not let the lower back take the load
Targets gluteus medius through lateral movement.
Form Tips
Place band above your knees. Step wide maintaining band tension. Avoid letting knees cave inward.
Primary movement for overall glute hypertrophy.
Form Tips
Rest shoulder blades on the edge of a bench Drive upward through heels to lock out hips Do not overextend the lumbar spine at the top
Targets the upper gluteus medius and minimus.
Form Tips
Stand sideways to the pulley system Lift the leg outward against the resistance Do not lean the torso away from the pulley
Targets the glutes using horizontal cable pull.
Form Tips
Grab rope between legs facing away from stack Snap hips forward to complete the movement Do not use arms to pull the weight stack
Targets glutes through multiple ranges of motion.
Form Tips
Perform lunges at 12, 3, and 6 o'clock Keep the weight centered on the standing heel Do not drag the foot across the floor
Targets the gluteus medius and hip abductors.
Form Tips
Start on all fours with neutral spine Lift knee out to side without shifting hips Avoid rotating your torso to gain extra range
High-volume glute finisher with feet together.
Form Tips
Place soles of feet together with knees wide Perform rapid pulses at the top of the bridge Do not raise the lower back off the floor
Challenges glute stabilization while moving.
Form Tips
Hold a bridge with hips fully extended Lift one knee toward chest without dropping hips Do not let the pelvis tilt side to side
Targets the gluteus medius for hip stability.
Form Tips
Kick the leg out at a 45-degree angle back Maintain a stable upright torso throughout Do not rotate the hips during the movement
Targets hamstrings and glutes while improving hip strength.
Form Tips
Keep a soft bend in knees throughout Push hips back until you feel hamstring stretch Avoid rounding your spine at the bottom
Focuses on the posterior chain with glute emphasis.
Form Tips
Keep the bar path tight against the shins Focus on pushing the hips as far back as possible Do not bend the knees excessively past vertical
Unilateral isolation for gluteal development.
Form Tips
Lift the non-working leg off the ground Keep the spine neutral as you thrust upward Do not let the hips drop on one side
Legs
44Improves leg strength, balance, and coordination while sculpting the glutes.
Form Tips
Maintain a stacked posture during transition Step with control to keep balance steady Avoid letting your front heel leave ground
Targets the quadriceps and core strength in a dynamic quadruped position.
Form Tips
Start in a bear crawl position with knees hovering off the ground Push hips back toward heels while keeping the torso low Avoid letting the knees touch the floor during the set
A powerful single-leg move for glute and quad strength and stability.
Form Tips
Place rear foot on bench behind you Lower hips until front thigh is parallel Avoid letting the front knee track past toes
Secondary work for hamstring and glute isolation.
Form Tips
Stand tall holding support with core braced Kick leg straight back without arching spine Do not swing the torso forward during the kick
Strengthens and defines the calf muscles
Form Tips
Stand with balls of feet on an edge Raise heels as high as possible with control Avoid bouncing at the bottom of the movement
Targets the outer quads and stabilizers.
Form Tips
Step one leg behind the other at an angle Lower the back knee toward the inside of heel Do not shift weight entirely to the front foot
Targets calf muscles with hips flexed.
Form Tips
Lean forward with hands supported on a surface Drive toes downward while keeping knees locked Do not utilize any knee bend during the lift
Explosive movement targeting the quads and glutes.
Form Tips
Start in a low squat position / Leap forward explosively / Do not land with locked knees
Dynamic hamstring and lower back development.
Form Tips
Set foot plate to lock ankles firmly in place Initiate movement by driving knees into pad Do not arch the lower back to pull yourself up
Targets the quadriceps and core stability through anterior loading.
Form Tips
Hold kettlebell close to chest at sternum height Keep chest upright as you descend below parallel Avoid collapsing the torso forward during the rep
Targets quads and core stability under load.
Form Tips
Hold weight at chest in goblet. Walk forward with deep, slow steps. Avoid rounding the upper back.
Strengthens hamstrings and lower back with a hinge.
Form Tips
Rest bar across upper traps not the neck Hinge at hips keeping a slight bend in knees Do not let the chest drop lower than parallel
Isolates the quadriceps using a fixed machine path.
Form Tips
Align feet shoulder width apart on the platform Drive through mid-foot to engage the quads fully Do not let the heels lift off the back plate
Targets the inner thigh muscles using targeted abduction-adduction mechanics.
Form Tips
Sit securely with legs inside the machine pads Use inner thighs to bring the legs together under control Avoid using the torso to generate momentum
One of the best exercises for building strong, powerful glutes
Form Tips
Position upper back on a sturdy bench Drive through heels to lift hips to ceiling Avoid overextending your lower back at top
An static hold at the bottom of a squat to build endurance.
Form Tips
Maintain weight in the heels and keep chest upright Hold the depth consistently without bouncing or rising Avoid resting arms on knees during the isometric phase
Targets inner thighs and quads using a straddle stance.
Form Tips
Straddle the barbell with feet wider than shoulders Keep the spine neutral as you grasp the bar Do not twist the hips as you drive upward
An explosive plyometric movement targeting the quadriceps and glutes.
Form Tips
Switch legs in mid-air and land in a lunge position. Maintain upright posture throughout the jump. Ensure the front knee stays aligned over the ankle.
Targets quads and adductors in the frontal plane.
Form Tips
Step wide keeping the trailing leg straight Push the hips back as you bend the active knee Do not let the lead knee extend past the toes
Isolates and strengthens the quadriceps.
Form Tips
Align your knee joint with machine pivot Extend legs until full lockout at the top Avoid swinging the weight to complete reps
Develops overall leg mass targeting quads and glutes.
Form Tips
Place feet hip-width apart in center of sled Push through heels while keeping spine glued to pad Do not lock out the knees completely at the top
High-load training for overall calf mass.
Form Tips
Place balls of feet on bottom edge of platform Push through the forefoot to extend the ankle Do not let the knees bend during the press
Dynamic lower-body exercise that builds strength and endurance
Form Tips
Take a long step forward keeping torso upright Lower back knee until near the ground Avoid letting your front knee collapse inward
Isolates the hamstrings through knee flexion.
Form Tips
Press hips firmly into the bench during motion Curl heels toward glutes with a controlled tempo Do not use momentum to swing the weight upward
Eccentrically loads the hamstrings for injury prevention.
Form Tips
Anchor heels securely under a heavy stable object Maintain a straight line from knees to shoulders Do not pike the hips during the lowering phase
Targets the legs, glutes, and core while building significant shoulder stability.
Form Tips
Hold weight overhead with wide grip and locked elbows Keep heels flat and chest upright during the squat Do not allow the weight to shift forward over toes
Advanced unilateral movement for quads and balance.
Form Tips
Extend non-working leg straight out in front Sit back onto the heel of the planted foot Do not allow the knee to collapse toward the midline
Targets the quads and glutes with a controlled single-leg step back.
Form Tips
Stand tall with feet hip-width apart. Step one foot back and lower until both knees bend to about 90 degrees. Push through the front heel to return and avoid letting the front knee drift inward.
Focuses on the soleus muscle in the lower calf.
Form Tips
Set knee pads to sit comfortably on lower thighs Drive heels up through the full range of motion Do not allow the feet to roll outward
Targeting the hamstrings with fixed knee positioning.
Form Tips
Adjust thigh pad to sit snugly above the knees Keep the lower back pressed against the seat Do not let the weight stack touch between reps
Activates glutes and hamstrings while challenging core stability.
Form Tips
Place one foot on ball and extend other leg Bridge hips up by driving through your heel Avoid letting the ball roll away from you
Increases calf isolation and ankle stability.
Form Tips
Hold a dumbbell in hand on the working side Rise onto the ball of foot with full control Do not let the ankle wobble during the rep
Improves hamstring stability and unilateral balance.
Form Tips
Hinge at the hips while reaching toward ground Keep back flat and hips square to the floor Do not rotate the torso while descending
Targets the quadriceps through knee-dominant isolation.
Form Tips
Secure feet firmly under the padded anchors Lean torso back while pushing knees forward Do not round the lower back during descent
Builds unilateral leg stability and quadriceps strength.
Form Tips
Place rear foot on a bench for elevated support Drop the back knee straight down toward the floor Do not let the front knee cave inward during reps
Builds lower-body strength by targeting quads, glutes, and core.
Form Tips
Keep feet shoulder-width and chest tall Drive through heels while keeping knees aligned Avoid letting your lower back round at bottom
Targets the gastrocnemius muscle of the calves.
Form Tips
Position balls of feet on the edge of the block Pause for a second at the peak of contraction Do not bounce at the bottom of the movement
Targets the hamstrings while improving knee stability
Form Tips
Stand upright holding onto a support Curl one heel toward your glutes Avoid rotating your hip to gain momentum
Targets quads and glute stability during eccentric loading.
Form Tips
Stand on block and lower one leg. Control the tap of the floor heel. Avoid shifting knee inward on descent.
Focuses on unilateral quad strength and balance.
Form Tips
Place entire foot squarely on the box surface Drive through the working leg to reach full extension Do not push off the trailing leg to gain momentum
Targets the hamstrings and spinal erectors.
Form Tips
Keep knees slightly bent but fixed throughout Push hips back until you feel a deep stretch Do not round the upper back to get lower
Targets the quadriceps, glutes, and inner thighs.
Form Tips
Take a wide stance with toes turned outward Drive knees out to track over your toes Avoid rounding your lower back at the bottom
An isometric exercise targeting the quadriceps and glutes.
Form Tips
Press back flat against the wall with feet shoulder-width apart Keep thighs parallel to the ground at a 90-degree angle Avoid letting knees cave inward during the hold
Mobility
4Targets internal and external hip rotation for improved lower body health.
Form Tips
Sit on the floor with legs at ninety-degree angles. Maintain an upright torso while rotating knees side to side. Avoid letting your lower back round during the rotation.
Targets the cervical, thoracic, and lumbar spine for enhanced fluidity.
Form Tips
Begin on hands and knees with a neutral spine alignment. Exhale to round the back while drawing the chin toward the chest. Do not force the range of motion if you feel sharp spinal pain.
Targets lower back and pelvic stability.
Form Tips
Lie supine with knees bent. Rock pelvis to flatten lower back. Avoid over-arching the lumbar spine.
Shoulders
22Develops overall shoulder stability and hypertrophy of the entire deltoid head.
Form Tips
Use a wider than shoulder-width grip on the barbell Lower the bar slowly to the base of your neck with control Do not force your head forward or neck into hyperextension
Also known as: upwards rowing, upright row
Targets the side deltoids and upper trapezius. Also called upwards rowing.
Form Tips
Use a grip slightly narrower than shoulder width Lead the movement with your elbows keeping the bar close to the body Avoid shrugging the weight up using the neck muscles
Targets the posterior deltoids and external rotators of the shoulder.
Form Tips
Set the cable height to your upper chest level Pull the rope attachment toward your eyes while flaring elbows Do not let the shoulders roll forward during the pull
Isolates the posterior deltoids and upper back musculature.
Form Tips
Set cable pulleys to shoulder height and cross the cables Maintain a slight bend in the elbows to minimize arm involvement Avoid using momentum or swinging the torso to move the weight
Targets the anterior and lateral deltoids through a rotational movement pattern.
Form Tips
Start with dumbbells at chin height and palms facing your chest Rotate palms outward as you press the weight directly overhead Do not arch your lower back to complete the lockout
Targets the front and side deltoids through a continuous overhead transition.
Form Tips
Press the weight just high enough to clear your head Alternate the press position between front and back of the head Do not let the shoulders lose tension at the bottom of the rep
Combines upright rowing and external rotation to target the full shoulder girdle.
Form Tips
Perform an upright row then rotate elbows to 90 degrees Press the dumbbells overhead from the rotated position Do not let the elbows drop below shoulder level during rotation
Focuses on the rear deltoids and the upper back stabilizing muscles.
Form Tips
Lie chest-down on an incline bench set to 45 degrees Raise the dumbbells outward and upward to form a Y shape Avoid rotating the wrists while lifting the weights
A rotational pressing movement targeting the anterior and lateral deltoids through an extended range of motion.
Form Tips
Sit upright with a neutral grip and dumbbells held at shoulder level Rotate your wrists inward as you press overhead to maximize contraction Avoid excessive lower back arching to maintain thoracic stability
Targets the lateral deltoids and supraspinatus in the scapular plane.
Form Tips
Hold dumbbells at your sides with palms facing each other Raise arms at a 30-degree angle forward from the body Do not lift above shoulder height to prevent joint impingement
Targets the upper trapezius muscles to improve neck and shoulder stability.
Form Tips
Stand tall with arms at sides holding dumbbells Shrug shoulders straight up toward ears without rolling Avoid using momentum or bending the elbows
Targets the front delts for shoulder definition.
Form Tips
Stand with weights in front of thighs Lift arms to shoulder height with straight elbows Avoid swinging the weight with your torso
Targets the shoulders, upper back, and core stability.
Form Tips
Hold bell by horns close to chest Keep elbows tight while rotating around head Do not let the weight pull your neck forward
Increases time under tension for the lateral deltoid through mechanical advantage.
Form Tips
Hold onto a fixed pole and lean your body away from it Raise the outside arm until it is parallel to the ground Do not use a heavy weight that prevents a controlled movement
Provides stable resistance for building strength in the anterior and medial deltoids.
Form Tips
Adjust the seat so the handles align with your shoulders Keep your entire back pressed firmly against the seat pad Do not allow the weight stack to touch down between repetitions
Strict overhead pressing movement targeting the deltoids and core stability.
Form Tips
Stand with feet hip-width and core braced. Press the barbell straight up without leaning backward. Avoid excessive lower back arching during the lift.
Targets the anterior deltoids using a stable weight plate grip.
Form Tips
Hold the plate at the 3 and 9 o'clock positions Lift the plate until your arms are parallel to the floor Do not lean backward or use your legs to generate momentum
Engages the trapezius and side deltoids using a controlled vertical pull.
Form Tips
Keep the dumbbells close to your body throughout the pull Lead the movement by driving your elbows toward the ceiling Do not pull the weights higher than your mid-chest level
Focuses on shoulder development with added stability.
Form Tips
Sit upright with back pressed to pad Press weights directly over your ears Avoid letting your lower back arch off pad
Shapes and strengthens the side shoulders for a wider look.
Form Tips
Start with dumbbells at your sides Raise arms laterally until parallel to floor Avoid using heavy weight that forces swinging
Focuses on unilateral lateral deltoid activation with constant tension.
Form Tips
Stand sideways to the pulley with the handle behind your legs Raise the handle to shoulder height keeping the arm slightly bent Avoid shrugging your traps to assist in lifting the weight
Warmup
3Targets the shoulders, core, and abdominal wall.
Form Tips
Keep legs as straight as possible while reaching for the floor. Drive hips down to the floor while arching the chest upward. Ensure your shoulders stay away from your ears at the top.
Quick Warmup before training
Form Tips
Start with light movement to increase blood flow Perform dynamic stretches for major joints Do not rush through the mobility phase