Title,Desc,Type,BodyPart,Equipment,Level
Partner plank band row,The partner plank band row is an abdominal exercise where two partners perform single-arm planks while pulling on the opposite ends of an exercise band. This technique can be done for time or reps in any ab-focused workout.,Strength,Abdominals,Bands,Intermediate
Banded crunch isometric hold,"The banded crunch isometric hold is an exercise targeting the abdominal muscles, particularly the rectus abdominis or ""six-pack"" muscles. The band adds resistance and continuous tension to this popular exercise.",Strength,Abdominals,Bands,Intermediate
FYR Banded Plank Jack,"The banded plank jack is a variation on the plank that involves moving the legs in and out for repetitions. Having a band around the thighs forces the lower body to work harder, particularly the hips and glutes. The plank jack is commonly performed as part of a bodyweight circuit, or as part of a dynamic warm-up.",Strength,Abdominals,Bands,Intermediate
Banded crunch,"The banded crunch is an exercise targeting the abdominal muscles, particularly the rectus abdominis or ""six-pack"" muscles. The band adds resistance and continuous tension to this popular exercise.",Strength,Abdominals,Bands,Intermediate
Crunch,"The crunch is a popular core exercise targeting the rectus abdominis, or ""six-pack"" muscles, as well as the obliques. It has been the centerpiece of many ab-focused workouts, due to both its simplicity and the intense burn and mind-muscle connection it produces. It can be performed for time or reps as part of the ab-focused portion of any workout.",Strength,Abdominals,Bands,Intermediate
Decline band press sit-up,"The decline band press sit-up is a weighted core exercise that works the rectus abdominis or ""six pack"" muscles, as well as the deep core muscles. It also taxes the muscles of the shoulders and upper back. Sit-up variations with added resistance are usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of the core-focused portion of a workout.",Strength,Abdominals,Bands,Intermediate
Band low-to-high twist,"The band low-to-high twist is a core exercise targeting the upper abdominals and the obliques. Take care to perform it with control, as rapid, uncontrolled twisting can injure the spine. It is usually performed for moderate to high reps, at least 8-15 per side, as part of the core-focused portion of a workout.",Strength,Abdominals,Bands,Intermediate
Barbell roll-out,"The barbell roll-out is an abdominal exercise that utilizes a barbell in the place of an ab roller. It is best performed with a barbell that has rotating collars, and is considered more difficult than other ab roller variations. Many lifters may not be able to perform a single rep at first, but once they can perform these for reps, they'll be rewarded with a seriously strong core.",Strength,Abdominals,Barbell,Intermediate
Barbell Ab Rollout - On Knees,"The barbell roll-out is an abdominal exercise that utilizes a barbell in the place of an ab roller. It is best performed with a barbell that has rotating collars, and is considered more difficult than other ab roller variations. Many lifters may not be able to perform a single rep at first, but once they can perform these for reps, they'll be rewarded with a seriously strong core.",Strength,Abdominals,Barbell,Intermediate
Decline bar press sit-up,"The decline bar press sit-up is a weighted core exercise targeting the abdominal muscles, particularly the lower abs. It also challenges the shoulders and upper back to move the weight. Weighted sit-up variations are usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of the core-focused portion of a workout.",Strength,Abdominals,Barbell,Intermediate
Bench barbell roll-out,"The bench barbell roll-out is a challenging exercise targeting the abdominals. It is similar to using an ab roller, but using a barbell allows for a wider grip. Placing the knees on a bench rather than the floor makes the move more difficult by increasing the challenge to the upper body.",Strength,Abdominals,Barbell,Beginner
Seated bar twist,"The seated bar twist is a core exercise meant to strengthen the obliques. It is often performed for high reps with relatively light weight, such as an empty barbell, a lightweight fixed-weight bar, or even a PVC pipe. It can be performed during a workout, at the end of a workout, or outside of the gym to build core strength and resiliency.",Strength,Abdominals,Barbell,Intermediate
Single-arm landmine pull and press,"The single-arm landmine pull and press is an explosive rotational movement using a barbell anchored in a landmine device. It combines a pull off the floor with rotation and finishes with a press. It is usually performed for low reps per set with an emphasis on speed and form, not moving heavy weight.",Strength,Abdominals,Barbell,Intermediate
Barbell Ab Roll Out - Gethin Variation,"The barbell roll-out is an abdominal exercise that utilizes a barbell in the place of an ab roller. It is best performed with a barbell that has rotating collars, and is considered more difficult than other ab roller variations. Many lifters may not be able to perform a single rep at first, but once they can perform these for reps, they'll be rewarded with a seriously strong core.",Strength,Abdominals,Barbell,Intermediate
30 Barbell Floor Wiper,"The barbell floor wiper is a core exercise in which the barbell is held in the locked-out position of a floor press, and the hips and legs are rotated side to side. It targets the oblique muscles of the lateral abdomen, but is also seriously challenging to the deep core and rectus abdominis or ""six-pack"" muscles.",Strength,Abdominals,Barbell,Intermediate
30 Barbell Roll-Out,"The barbell roll-out is an abdominal exercise that utilizes a barbell in the place of an ab roller. It is best performed with a barbell that has rotating collars, and is considered more difficult than other ab roller variations. Many lifters may not be able to perform a single rep at first, but once they can perform these for reps, they'll be rewarded with a seriously strong core.",Strength,Abdominals,Barbell,Intermediate
Decline plate sit-up,"The decline plate sit-up is a weighted core exercise that works the rectus abdominis or ""six pack"" muscles, as well as the deep core muscles. Weighted sit-up variations are usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of the core-focused portion of a workout.",Strength,Abdominals,Barbell,Intermediate
Kettlebell Windmill,"The single-kettlebell windmill is a dynamic kettlebell exercise emphasizing core strength and shoulder and hip mobility and stability. It is often used as a functional warm-up or for multi-directional strength work. It doesn't work as well in a metcon or conditioning setting, and shouldn't be performed under intense fatigue.",Strength,Abdominals,Kettlebells,Intermediate
Kettlebell 3-point leg extension,"The kettlebell 3-point leg extension is a dynamic core exercise performed around and over a kettlebell or other short, stationary object. It is similar in some ways to a V-up or reverse crunch, but targets both the obliques and the rectus abdominis or ""six-pack"" muscles. It can be performed for reps or for time, usually in dedicated ab training or as part of a kettlebell and bodyweight circuit workout.",Strength,Abdominals,Kettlebells,Intermediate
Burpee over kettlebell,"The burpee over kettlebell is a more advanced version of a popular conditioning exercise. If you're performing a circuit that already has both burpees and kettlebell movements, it's a simple way to provide a novel stimulus to the muscles of the lower body and create a more athletic style of training.",Strength,Abdominals,Kettlebells,Intermediate
Kettlebell toe-touch,"The kettlebell toe-touch is a more difficult version of a highly popular abdominal movement usually done for high reps. The simple addition of a weight makes the toe-touch far more difficult, providing a different stimulus to the core during training.",Strength,Abdominals,Kettlebells,Intermediate
Kettlebell swing,"The kettlebell swing is a popular lower-body exercise emphasizing the hamstrings, glutes, and back muscles. It is often used to train explosive power, for aerobic or cardiovascular conditioning, in circuit training, or as an accessory movement for the deadlift.",Strength,Abdominals,Kettlebells,Intermediate
Two-way swing,"The two-way kettlebell swing is an exercise that alternates a chest-height kettlebell swing (sometimes called a ""Russian"" or ""hardstyle"" swing) with an overhead kettlebell swing (sometimes called an ""American"" swing). Both swing variations work many of the same muscles, such as the hamstrings, glutes, and core, but because the weight must travel farther in the overhead swing, it's slightly more metabolically demanding and works the upper back and shoulders more. This combo can be performed for time or reps and works especially well in circuit-style or full-body training. If you can't perform the overhead swing without lower back or shoulder pain, just perform the chest-height swing.",Strength,Abdominals,Kettlebells,Intermediate
Kettlebell crab reach,"The kettlebell crab reach is a kettlebell pressing exercise in which the lifter presses a kettlebell overhead while in a modified single-arm bridge position. The simple addition of a weight makes the reach far more difficult, challenging the muscles of the back, shoulders, glutes, and core.",Strength,Abdominals,Kettlebells,Intermediate
Dumbbell V-Sit Cross Jab,"The dumbbell V-sit cross jab is a hybrid movement that trains the abdominal and shoulder muscles simultaneously. It can address multiple muscle groups in a time-efficient muscle-building or circuit-style workout, while also providing a cardiovascular challenge.",Strength,Abdominals,Dumbbell,Intermediate
Dumbbell spell caster,"The dumbbell spell caster is an exercise that primarily targets the abdominal muscles such as the obliques. However, it also works shoulders, back, hips, and legs, and demands all of those muscles work together in a coordinated motion. It is usually performed with relatively light weights for moderate to high reps, at least 8-12 reps per side. Make sure to only use a weight you can control.",Strength,Abdominals,Dumbbell,Beginner
Dumbbell side bend,"The dumbbell side bend is a popular exercise for targeting the oblique muscles of the abdomen. It is usually performed for relatively high reps, at least 8-12 reps per set or more. It can be performed one side at a time or alternating sides.",Strength,Abdominals,Dumbbell,Intermediate
Dumbbell crunch,"The dumbbell crunch is a more difficult version of a highly popular abdominal movement. The simple addition of a weight makes the crunch far more difficult, providing a different stimulus to the core during training.",Strength,Abdominals,Dumbbell,Intermediate
Dumbbell T-hold,"The dumbbell T-hold is a static exercise that primarily targets the obliques, although it also works the shoulders and upper back. It involves holding a dumbbell in the air while in a side plank position. It is usually performed for timed holds, although it can be performed dynamically for reps as a plank with dumbbell rotation.",Strength,Abdominals,Dumbbell,Intermediate
Dumbbell hollow-body floor press,The dumbbell hollow-body floor press combines upper-body strength and core work in one move.,Strength,Abdominals,Dumbbell,Intermediate
Dumbbell crusher,"The dumbbell crusher is a dumbbell complex that combines a squat with a dumbbell curl, followed by a triceps press. It targets the legs, glutes, biceps, shoulders, and triceps in a single sequence, making it a great way to burn serious calories and hit a lot of muscles in a short period of time. The upper-body movements will determine the amount of weight you can effectively use.",Strength,Abdominals,Dumbbell,Intermediate
Dumbbell Crunch - Gethin Variation,"The dumbbell crunch is a more difficult version of a highly popular abdominal movement. The simple addition of a weight makes the crunch far more difficult, providing a different stimulus to the core during training.",Strength,Abdominals,Dumbbell,Intermediate
Single-arm dumbbell crunch,"The single-arm dumbbell crunch is a more difficult version of a highly popular abdominal movement. Adding a weight to one side makes the crunch far more difficult to your rectus abdominis or ""six-pack"" muscles, as well as the obliques and deep core muscles.",Strength,Abdominals,Dumbbell,Intermediate
Dumbbell straight-legged hip raise,The dumbbell straight-legged hip raise works the hips and glutes. It requires and teaches body control and coordination.,Strength,Abdominals,Dumbbell,Intermediate
Seated leg tuck with dumbbell,The seated leg tuck with dumbbell is an ab exercise requiring only a bench and a dumbbell. It's commonly performed for high reps as a burnout at the end of a core workout.,Strength,Abdominals,Dumbbell,Intermediate
Dumbbell V-sit cross jab-,"The dumbbell V-sit cross jab is a hybrid movement that trains the abdominal and shoulder muscles simultaneously. It can address multiple muscle groups in a time-efficient muscle-building or circuit-style workout, while also providing a cardiovascular challenge.",Strength,Abdominals,Dumbbell,Intermediate
Standing dumbbell knee crunch-,"The standing dumbbell knee crunch is a great way to train the abs while standing up. Additionally, the deltoids are worked because the lifter holds a pair of dumbbells overhead throughout.",Strength,Abdominals,Dumbbell,Intermediate
Landmine twist,"The landmine twist is a rotational abdominal movement performed using an angled barbell anchored at floor level in a landmine device. It can also be performed by sticking a barbell in the corner of a room, preferably in a towel to protect the walls. It targets the deep muscles of the core, including both the obliques and the transversus abdominis. It can be done fast or slow, for time or reps, either in traditional muscle-focused rep ranges such as 8-12 reps per side or for higher rep ranges.",Strength,Abdominals,Other,Intermediate
Suspended ab fall-out,"The suspended ab fall-out is a dynamic abdominal exercise utilizing a suspension strap system or gymnastic rings. It is similar in form to an ab roller, but can more easily be scaled to be more or less difficult. It targets the muscles of the rectus abdominis or ""six-pack"" muscles, as well as the deep core muscles. It can be trained for low reps for strength or higher reps for muscle definition.",Strength,Abdominals,Other,Intermediate
Decline reverse crunch,"The decline reverse crunch is a popular bodyweight exercise targeting the abdominal muscles, particularly the lower abs. It is usually performed for high reps, such as 10-15 reps per set or more, as part of the ab-focused portion of a workout.",Strength,Abdominals,Other,Intermediate
Weighted Crunches,"The weighted suitcase crunch is a weighted version of a popular abdominal training exercise. The simple addition of a weight makes the suitcase crunch far more difficult, helping build the ""six pack"" muscles and providing a different stimulus to the core during training.",Strength,Abdominals,Other,Intermediate
Ab Roller,"The ab wheel roll-out is an exercise targeting the abdominals, often with an inexpensive wheel device with a handle on either side. Many trainers and strength coaches claim it's one of, if no the best exercise for developing strength in the midsection. Beginners may have to start with a limited range of motion or just wheel planks.",Strength,Abdominals,Other,Intermediate
Otis-Up,"The Otis-up is a weighted exercise focusing on the abdominal muscles, as well as the shoulders to a lesser degree. It primarily targets the rectus abdominus or “six-pack” muscles, but also involves the obliques and deep core muscles. It is normally performed on a decline bench holding a weight plate, but can also be performed with a dumbbell, kettlebell, or other weight.",Strength,Abdominals,Other,Intermediate
Captain's chair knee raise,"The captain's chair knee raise is a bodyweight exercise that targets the abs. It is performed on an apparatus that allows the forearms to rest on pads and the upright torso to hang freely. Knee raises are often performed for moderate to high reps, such as 8-12 reps or more, as part of ab-focused training.",Strength,Abdominals,Other,Intermediate
Sledgehammer swing,The sledgehammer swing is an exercise working the abdominals and numerous other muscles. The sledgehammer is slammed from overhead onto a tire which absorbs the impact and causes the hammer to bounce back up. It can be performed for time or reps as part of a functional fitness or athleticism-focused workout.,Plyometrics,Abdominals,Other,Intermediate
Decline bar press sit-up,"The decline bar press sit-up is a weighted core exercise targeting the abdominal muscles, particularly the lower abs. It also challenges the shoulders and upper back to move the weight. Weighted sit-up variations are usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of the core-focused portion of a workout.",Strength,Abdominals,Barbell,Intermediate
Pallof press,"The Pallof press is an isometric exercise that trains core stability. It involves resisting rotation from a cable or band, developing what is sometimes called ""anti-rotation"" core strength. It is most often seen in programs for athletes who compete in sports that test strength, power, and functional movements. It can be trained in timed holds or for reps by pressing the cable or band away from the body.",Strength,Abdominals,Other,Intermediate
Weighted Sit-Ups - With Bands,"The weighted sit-up is a more difficult version of a highly popular abdominal movement. The simple addition of a weight makes the sit-up far more difficult, providing a different stimulus to the core during training and helping build strong abs.",Strength,Abdominals,Other,Intermediate
Suitcase crunch,"The suitcase crunch is a bodyweight movement that targets the muscles of the abs, the rectus abdominis or ""six-pack"" muscles in particular. It is similar to a V-up, but the lower back stays flat against the ground. It can be performed for time or reps in the ab-focused portion of any workout.",Strength,Abdominals,Other,Intermediate
FYR Rope Jumping,"Jumping rope is classic conditioning exercise that is popular with everyone from children to boxers to CrossFit athletes. It targets many different muscles, including the calves, glutes, shoulders, and upper back, and is great for everything from fat loss to improving overall athletic performance.",Strength,Abdominals,Other,Intermediate
Barbell press sit-up,"The barbell press sit-up is a weighted exercise focusing on the abdominal muscles, as well as the shoulders to a lesser degree. It primarily targets the rectus abdominis or ""six-pack"" muscles, but also involves the obliques and deep core muscles. It can be performed on the floor with the feet anchored or unanchored, or on a decline or other bench. It is similar to the Otis-up, which is performed with a weight plate.",Strength,Abdominals,Other,Intermediate
Single-arm bent-over rear delt fly,"The single-arm bent-over rear delt fly is a popular upper-body exercise that targets the muscles on the back of the shoulder joint, specifically the rear head of the deltoid. Since pressing movements build the front and (to a lesser degree) side deltoid heads, this move is often done to promote balanced shoulder development. It is usually performed for high reps, such as 10-15 reps per set or more, as part of a shoulder or upper-body workout.",Strength,Abdominals,Other,Intermediate
Captain's chair leg raise,"The captain's chair leg raise is a bodyweight exercise that targets the abs. It is performed on an apparatus that allows the forearms to rest on pads and the upright torso to hang freely. Leg raise variations are often performed for moderate to high reps, such as 8-12 reps or more, as part of ab-focused training.",Strength,Abdominals,Other,Intermediate
Ab Twist - Gethin Variation,"The cross-body sit-up is a bodyweight exercise targeting the ab muscles, the obliques and rectus abdominis or ""six-pack"" muscles in particular. It involves bringing the opposite-side knee and elbow together, usually alternating sides with each rep. It can be performed for time or reps as part of the ab-focused portion of any workout.",Strength,Abdominals,Other,Intermediate
Weighted Crunch - Gethin Variation,"The weighted sit-up is a more difficult version of a highly popular abdominal movement. The simple addition of a weight makes the sit-up far more difficult, providing a different stimulus to the core during training and helping build strong abs.",Strength,Abdominals,Other,Intermediate
Ab Wheel Roll-Out - Gethin Variation,"The ab wheel roll-out is an exercise targeting the abdominals, often with an inexpensive wheel device with a handle on either side. Many trainers and strength coaches claim it's one of, if no the best exercise for developing strength in the midsection. Beginners may have to start with a limited range of motion or just wheel planks.",Strength,Abdominals,Other,Intermediate
Bench crunch,"The bench crunch is a popular ab exercise performed lying on a bench. It is largely similar to the same exercise performed on the floor, but being able to press the lower back into the bench pad can help reinforce proper form and increase the burn in the abs. Like most crunch variations, it is usually performed for moderate to high reps, such as 8-12 reps per set or more.",Strength,Abdominals,Other,Intermediate
Decline plate sit-up twist,"The decline plate sit-up twist is a weighted core exercise that works the obliques and rectus abdominis or ""six pack"" muscles, as well as the deep core muscles. Weighted sit-up variations are usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of the core-focused portion of a workout.",Strength,Abdominals,Other,Intermediate
Reverse ab roll-out,"The reverse ab roll-out is an exercise targeting the abdominals. It's a twist on the ab wheel roll-out, and is similar to a body saw exercise, only performed on a foam roller. Instead of your arms moving and your lower body remaining stationary, your lower body moves and your arms remain stationary. Beginners may need to use a limited range of motion.",Strength,Abdominals,Other,Intermediate
30 Seated Twist With PVC Pipe,The seated bar twist is a core exercise aiming to strengthen the obliques.,Strength,Abdominals,Other,Intermediate
Suspended crunch-,"The suspended crunch is an abdominal exercise performed with the feet in the stirrups of a suspension strap system. It targets the muscles of the core, most prominently the rectus abdominis or ""six-pack"" muscles, but also taxes the shoulders and deep core muscles.",Strength,Abdominals,Other,Intermediate
Suspended oblique crunch,"The suspended oblique crunch is an abdominal exercise performed with the feet in the stirrups of a suspension strap system. It targets the muscles of the core, most prominently the obliques, but also the rectus abdominis or ""six-pack"" muscles, the shoulders, and deep core muscles.",Strength,Abdominals,Other,Intermediate
Weighted sit-up,"The weighted sit-up is a more difficult version of a highly popular abdominal movement. The simple addition of a weight makes the sit-up far more difficult, providing a different stimulus to the core during training and helping build strong abs.",Strength,Abdominals,Other,Intermediate
30 Decline Press Sit-Up,The decline bar press sit-up is a core and upper body exercise targeting the lower abdominals and shoulders.,Strength,Abdominals,Other,Intermediate
Standing cable low-to-high twist,"The standing cable low-to-high twist is a core exercise targeting the upper abdominals and the obliques. Take care to perform it with control, as opposed to violent twisting which can injure the back. It is usually performed for moderate to high reps, at least 8-15 per side, as part of the core-focused portion of a workout.",Strength,Abdominals,Cable,Intermediate
Single-arm high-cable side bend,The single-arm high-cable side bend is an exercise targeting the obliques using a cable stack machine.,Strength,Abdominals,Cable,Intermediate
Kneeling cable oblique crunch,"The kneeling cable oblique crunch is a popular core isolation exercise using a rope attachment and cable stack while kneeling on the floor. It primarily targets the obliques and rectus abdominis or ""six-pack"" muscles, but also strengthens the deep core muscles. It is most commonly performed for moderate to high reps, such as 8-12 reps per set or higher.",Strength,Abdominals,Cable,Intermediate
Kneeling cable crunch,"The kneeling cable crunch is a popular core isolation exercise using a rope attachment and cable stack while kneeling on the floor. It primarily targets the rectus abdominis or ""six-pack"" muscles, but also strengthens the deep core muscles. It is most commonly performed early in an ab workout, usually in moderate to high reps, such as 8-12 reps per set or higher.",Strength,Abdominals,Cable,Intermediate
Rope Crunch,"The kneeling cable crunch is a popular core isolation exercise using a rope attachment and cable stack while kneeling on the floor. It primarily targets the rectus abdominus or ""six-pack"" muscles, but also strengthens the deep core muscles. It is most commonly performed early in an ab workout, usually in moderate to high reps like 8-12 reps per set or higher.",Strength,Abdominals,Cable,Intermediate
Standing cable crunch,"The standing cable crunch is a popular core isolation exercise using a rope attachment. It primarily targets the rectus abdominis or ""six-pack"" muscles, but also strengthens the deep core muscles. It is most commonly performed early in an ab workout, usually in moderate to high reps, such as 8-12 reps per set or higher.",Strength,Abdominals,Cable,Intermediate
Standing Cable Wood Chop,The standing cable high-to-low twist is a core exercise targeting the lower abdominals and the obliques.,Strength,Abdominals,Cable,Intermediate
Cable reverse crunch,"The cable reverse crunch is performed on the ground facing away from a high pulley, which helps target the lower abdominals specifically.",Strength,Abdominals,Cable,Beginner
Pallof press with rotation,The Pallof press with rotation is a dynamic variation of the Pallof press that incorporates weighted rotation away from the torso using resistance from a cable pulley. It is intended to build abdominal strength and teach proper bracing. It can be performed for time or for reps in the core-focused portion of any workout.,Strength,Abdominals,Cable,Intermediate
Exercise Ball Cable Crunch - Gethin Variation,"The exercise ball crunch is a popular gym exercise targeting the abdominals. Unlike crunches on the floor or a bench, by using a ball, you can increase the range of motion and both stretch and contract the abs on every rep. The ball crunch can be performed for low reps with a slower tempo, focusing on a hard contraction, or for higher reps.",Strength,Abdominals,Cable,Intermediate
Standing cable high-to-low twist,"The standing cable high-to-low twist is a core exercise targeting the lower abdominals and the obliques. Take care to perform it with control, as opposed to violent twisting which can injure the back. It is usually performed for moderate to high reps, at least 8-15 per side, as part of the core-focused portion of a workout.",Strength,Abdominals,Cable,Intermediate
Standing Cable Crunch - Gethin Variation,"The standing cable crunch is a popular core isolation exercise using a rope attachment. It primarily targets the rectus abdominus or ""six-pack"" muscles, but also strengthens the deep core muscles. It is most commonly performed early in an ab workout, usually in moderate to high reps like 8-12 reps per set or higher.",Strength,Abdominals,Cable,Intermediate
AM Cable Crunch,"The kneeling cable crunch is a popular core isolation exercise using a rope attachment and cable stack while kneeling on the floor. It primarily targets the rectus abdominus or ""six-pack"" muscles, but also strengthens the deep core muscles. It is most commonly performed early in an ab workout, usually in moderate to high reps like 8-12 reps per set or higher.",Strength,Abdominals,Cable,Intermediate
Standing cable twist,"The standing cable twist is a core exercise that targets the abdominals, particularly the obliques. Take care to perform it with control, as opposed to violent twisting which can injure the back. It is usually performed for moderate to high reps, at least 8-15 per side, as part of the core-focused portion of a workout.",Strength,Abdominals,Cable,Intermediate
30 Cable Rope Crunch,"The kneeling cable crunch is a popular core isolation exercise using a rope attachment and cable stack while kneeling on the floor. It primarily targets the rectus abdominus or ""six-pack"" muscles, but also strengthens the deep core muscles. It is most commonly performed early in an ab workout, usually in moderate to high reps like 8-12 reps per set or higher.",Strength,Abdominals,Cable,Intermediate
30 Cable Rope Oblique Crunch,"The kneeling cable oblique crunch is a popular core isolation exercise using a rope attachment and cable stack while kneeling on the floor. It primarily targets the obliques and rectus abdominus or ""six-pack"" muscles, but also strengthens the deep core muscles. It is most commonly performed for moderate to high reps like 8-12 reps per set or higher.",Strength,Abdominals,Cable,Intermediate
Cable lying twist on ball,The cable lying twist on ball is an exercise targeting the core and obliques with the added challenge of stability to keep from losing position on the unstable surface.,Strength,Abdominals,Cable,Intermediate
30 Cable Pallof Press,"The pallof press is an anti-rotation, isometric exercise that trains core stability. It is most often seen in programs for athletes who compete in sports that test strength, power, and functional movements.",Strength,Abdominals,Cable,Intermediate
30 Cable Reverse Crunch On Ball,"The cable reverse crunch on a BOSU is performed on top of a BOSU ball between two cable pulleys, which helps target the lower abdominals specifically and is more proprioceptively challenging than a cable reverse crunch on the floor.",Strength,Abdominals,Cable,Intermediate
30 Cable Reverse Crunch,"The cable reverse crunch is performed on the ground facing away from a high pulley, which helps target the lower abdominals specifically.",Strength,Abdominals,Cable,Intermediate
Single-Arm Cable Outward-Facing Biceps Curl,The single-arm cable outward-facing biceps curl is a cable exercise that targets the biceps. It is performed standing in front of a cable machine facing away from the cable stack to increase the range of motion by fully extending the elbows. This movement is usually performed for moderate to high reps for a burn and pump as part of an arm-focused workout.,Strength,Abdominals,Cable,Intermediate
Ab Crunch Machine,"The machine crunch is a machine-based exercise targeting the abdominal muscles. It involves sitting upright in the machine and curling the torso down toward the chest against some pre-set level of resistance. On some machines, the knees also curl up torward the torso. Crunch machines usually use extra resistance in the form of selectorized weight stacks or plate loading, and are often performed for moderate to high reps, like 8-12 reps per set or higher, as part of the ab-focused portion of a workout.",Strength,Abdominals,Machine,Intermediate
Smith machine straight-legged hip raise,"The Smith machine straight-legged hip raise is an exercise targeting the abdominal muscles. Because of the potential awkwardness of getting into position, it is usually performed for moderate to high reps, such as 8-12 reps per set or more. If your Smith machine has safety bars, set them at a height that allows you a full range of motion while giving adequate protection from the weight potentially falling.",Strength,Abdominals,Machine,Intermediate
Machine crunch,"The machine crunch is a machine-based exercise targeting the abdominal muscles. It involves sitting upright in the machine and curling the torso down against a pre-set level of resistance. On some machines, the knees also curl up toward the torso. Crunch machines usually use extra resistance in the form of selectorized weight stacks or plate loading, and are often performed for moderate to high reps, such as 8-12 reps per set or more, as part of the ab-focused portion of a workout.",Strength,Abdominals,Machine,Intermediate
Smith machine V-up,The smith machine V-up is a weighted abdominal exercise that involves pressing a weighted bar upward while performing a V-up. Performing it in a Smith machine eliminates the balance challenge of a free weight. It is usually performed for moderate to high reps in the ab-focused portion of a workout.,Strength,Abdominals,Machine,Intermediate
Elbow plank,"The elbow plank is a popular isometric abdominal exercise. It is common in all types of exercise programs, as well as in group fitness and yoga classes. It targets the muscles of the core, the deep core or transversus abdominis in particular. It is also often prescribed for time to help back pain or to teach proper bracing.",Strength,Abdominals,Body Only,Intermediate
Bottoms Up,"The lying leg lift is a popular bodyweight exercise targeting the muscles of the abs, the rectus abdominis or “six-pack” muscles in particular. It can be performed for time or reps in the core-focused portion of any workout.",Strength,Abdominals,Body Only,Intermediate
Spider crawl,"The spider crawl is a bodyweight exercise that involves crawling on the floor with the knees outside of the elbows. It is different from a leopard crawl in that the hips are higher, and it's different from a bear crawl because the knees are wider. It can be done as a full-body warm-up, in short bursts for power or circuit training, or for longer durations as cardiovascular conditioning.",Strength,Abdominals,Body Only,Intermediate
Cocoons,"The cocoon crunch is a bodyweight exercise targeting the ab muscles, the rectus abdominis or ""six-pack"" muscles in particular. It involves bringing your knees to your chest and your arms from overhead to center. It can be performed for time or reps as part of the ab-focused portion of any workout.",Strength,Abdominals,Body Only,Intermediate
Cross-Body Crunch,"The elbow-to-knee crunch is a bodyweight exercise targeting the ab muscles, the obliques and rectus abdominis or ""six-pack"" muscles in particular. It can be performed for time or reps as part of the ab-focused portion of any workout.",Strength,Abdominals,Body Only,Intermediate
Elbow-to-knee crunch,"The elbow-to-knee crunch is a bodyweight exercise targeting the ab muscles, the obliques and rectus abdominis or ""six-pack"" muscles in particular. It can be performed for time or reps as part of the ab-focused portion of any workout.",Strength,Abdominals,Body Only,Intermediate
Decline Crunch,The decline crunch is an effective core exercise targeting the rectus abdominis.,Strength,Abdominals,Body Only,Intermediate
Hanging toes-to-bar,"The hanging toes-to-bar is an advanced abdominal exercise in which the lifter touches their feet to a pull-up bar. There are many ways to perform this movement (strict or swinging, arms completely straight or slightly bent, legs straight or bent) each providing unique benefits and challenges. Initially, it may be a difficult move to do for a single rep, but once you build the requisite core, lat, and shoulder strength, it can be performed for higher reps.",Strength,Abdominals,Body Only,Intermediate
Hanging Oblique Knee Raise,"The hanging oblique crunch an abdominal exercise that targets both the rectus abdominus or “six-pack” muscles, and the oblique muscles. It can be performed hanging from a bar, or if grip strength is a limitation, by placing the elbows in ab straps. If hanging from a straight bar is uncomfortable to the wrists or shoulder, you can also perform them hanging with a neutral grip (palms facing one another)",Strength,Abdominals,Body Only,Intermediate
Hanging leg raise,"The hanging leg raise is an exercise targeting the abs, but which also works the lats and hip flexors. Instead of resting your forearms on the pads of a captain's chair, you perform these hanging from a bar. Experienced lifters make these look easy, but beginners may need time to build up to sets of 8-12 reps.",Strength,Abdominals,Body Only,Intermediate
Mountain climber,"The mountain climber is a popular bodyweight exercise targeting the muscles of the core, as well as the shoulders, hips, and cardiovascular system. It involves lifting one knee to the chest at a time from a straight-arm plank position. It can be performed for time or reps as part of a dynamic warm-up, for bodyweight cardio or conditioning, or as no-equipment dynamic core training.",Plyometrics,Abdominals,Body Only,Intermediate
Ab bicycle,"The ab bicycle is a bodyweight movement that targets the muscles of the abs, the obliques and rectus abdominis or ""six-pack"" muscles in particular. It can be performed for time or reps in the ab-focused portion of any workout.",Strength,Abdominals,Body Only,Intermediate
3/4 sit-up,"The 3/4 sit-up is a bodyweight exercise focused on the muscles of the core. It is similar to a sit-up, but stops short of the top position. This keeps constant tension on the abs, making it more difficult than traditional sit-ups. It can be performed for time or for reps, with the feet anchored or free, as part of the ab-focused portion of any workout.",Strength,Abdominals,Body Only,Intermediate
Reverse crunch,"The reverse crunch is a popular exercise targeting the abdominals, particularly the lower half. It’s easy to perform on either the floor or a flat bench. Many lifters think of this as a companion to the crunch, which targets the upper abdominals more than the lower.",Strength,Abdominals,Body Only,Intermediate
Crunches,"The crunch is a popular core exercise targeting the rectus abdominis, or ""six-pack"" muscles, as well as the obliques. It has been the centerpiece of many ab-focused workouts, due to both its simplicity and the intense burn and mind-muscle connection it produces. It can be performed for time or reps as part of the ab-focused portion of any workout.",Strength,Abdominals,Body Only,Intermediate
Dead bug reach,"The dead bug reach is an exercise for strengthening the core in which you alternate lowering your opposing arm and leg simultaneously, controlling the movement with the abdominal muscles. It can be part of a dynamic warm-up to activate the core for other athletics or lifting, or be performed in a circuit or on its own in the ab-focused portion of any workout.",Strength,Abdominals,Body Only,Intermediate
V-up,"The V-up is a bodyweight movement that targets the muscles of the abs, the rectus abdominis or ""six-pack"" muscles in particular. It is similar to a suitcase crunch, but the lower back lifts off the ground at the top of each rep. It can be performed for time or reps in the ab-focused portion of any workout.",Strength,Abdominals,Body Only,Intermediate
Russian twist,"The Russian twist is an exercise targeting the abdominals and the obliques. Beginning from a position that resembles stopping midway through a sit-up, it involves twisting side to side. It can be performed with body weight alone or while holding a weight plate or other object. It is performed by alternating sides with each rep and can be done for time or for a specific number of reps as part of the ab-focused portion of any workout.",Strength,Abdominals,Body Only,Intermediate
Flat Bench Lying Leg Raise,"The lying leg lift is a popular bodyweight exercise targeting the muscles of the abs, the rectus abdominis or “six-pack” muscles in particular. It can be performed for time or reps in the core-focused portion of any workout.",Strength,Abdominals,Body Only,Intermediate
Knees tucked crunch,"The knees tucked crunch is a core exercise that involves performing a crunch while keeping the knees bent in a 90-degree position. It primarily targets the rectus abdominis or ""six-pack"" muscles. It can be performed for time or reps as part of any abs-focused circuit or workout.",Strength,Abdominals,Body Only,Intermediate
Feet-elevated oblique crunch,"The feet-elevated oblique crunch is a variation on the crunch exercise that targets the obliques as well as the rectus abdominis or ""six-pack"" muscles. Resting the feet on a bench takes some of the hip flexor activation out of the movement, focusing the stress more on the abs.",Strength,Abdominals,Body Only,Intermediate
Bent-knee reverse crunch,"The bent-knee reverse crunch is a popular bodyweight core exercise. It targets the lower portion of the rectus abdominis or ""six-pack"" muscles. It can be performed for time or reps as part of any ab-focused workout.",Strength,Abdominals,Body Only,Intermediate
Alternating heel-touch,"The alternating heel-touch is a popular bodyweight exercise that targets the obliques, as well as the rectus abdominis, or ""six-pack"" muscles. It can be performed for time or reps as part of any abs-focused circuit or workout.",Strength,Abdominals,Body Only,Intermediate
Lying bench reverse crunch,"The lying bench reverse crunch is a popular ab exercise performed by bringing the knees toward the chest while lying on a bench. It is largely similar to the same exercise performed on the floor, but being able to press the lower back into the bench pad can help reinforce proper form and increase the burn in the abs. Like most crunch variations, it is usually performed for moderate to high reps, such as 8-12 reps per set or more.",Strength,Abdominals,Body Only,Intermediate
Sit-up,"The sit-up is a popular bodyweight exercise focused on the abdominal muscles. It has also been used as part of military, tactical, and scholastic fitness tests for many years. It can be performed for time or reps, with the feet anchored or free, on flat ground or a bench.",Strength,Abdominals,Body Only,Intermediate
Side Bridge,"The side plank is a popular isometric abdominal exercise focusing on the oblique muscles, as well as the transversus abdominis or deep core muscles. It is sometimes paired with the curl up and bird dog as the “McGill big three” for core strength and stability. It is performed for time and can work in a warm-up or in the core-focused portion of any workout.",Strength,Abdominals,Body Only,Intermediate
Lying oblique crunch,The lying oblique crunch is a bodyweight exercise targeting the oblique muscles. It can be performed for a specific number of reps or to fatigue or failure as part of the ab-focused portion of any workout.,Strength,Abdominals,Body Only,Intermediate
Leg Pull-In,"The reverse crunch is a popular exercise targeting the abdominals, particularly the lower half. It’s easy to perform on either the floor or a flat bench. Many lifters think of this as a companion to the crunch, which targets the upper abdominals more than the lower.",Strength,Abdominals,Body Only,Beginner
Toe Touchers,"The toe-touch is a bodyweight movement that targets the muscles of the abs, the rectus abdominis or ""six-pack"" muscles in particular. It can be performed for time or reps in the ab-focused portion of any workout.",Stretching,Abdominals,Body Only,Intermediate
Exercise ball torso rotation,"The exercise ball torso rotation is a rotational abdominal exercise performed while holding a yoga or exercise ball between the hands. It focuses on the rotational muscles of the core, including the obliques, glutes, and hip muscles. It can be performed one side at a time or alternating, either for time or reps. To make it more difficult, wrap a light exercise band around the ball and anchor it to a solid object.",Stretching,Abdominals,Body Only,Intermediate
Partner resistance standing twist,"The partner resistance standing twist is a bodyweight exercise in which one partner performs bodyweight twists while the other provides manual resistance. It targets the muscles of the core, and the obliques in particular. It can be performed in the core-focused part of any workout.",Strength,Abdominals,Body Only,Intermediate
Hanging knee raise with manual resistance,"The hanging knee raise with manual resistance is a more advanced version of the hanging knee raise that utilizes a partner. The partner applies enough resistance to make the movement more difficult, while still allowing the lifter to perform multiple reps.",Strength,Abdominals,Body Only,Beginner
Wall mountain climber,The wall mountain climber is a challenging exercise targeting the shoulders and abdominals. It's most common in bodyweight circuit training because it targets a lot of muscles as well as the cardiovascular system all at once. It can be performed for time or reps.,Plyometrics,Abdominals,Body Only,Intermediate
Partner lying leg raise with lateral throw down,The partner lying leg raise with lateral throw down is a core exercise in which one partner performs a leg raise while the other partner pushes their legs back down at a lateral angle. The partner performing the exercise has to use core strength and stability to keep their legs from falling to the ground.,Strength,Abdominals,Body Only,Beginner
Hanging leg raise with throw down,"The hanging leg raise with throw down is a more advanced version of the hanging knee raise that utilizes a partner to make the movement more difficult. The partner pushes down at the top of each rep, forcing the lifter to ""fight back"" with their abs.",Strength,Abdominals,Body Only,Beginner
Partner sit-up with high-five,The partner sit-up with high-five is a full-body exercise targeting the core. Partners each perform a sit-up and high-five each other mid rep.,Strength,Abdominals,Body Only,Beginner
Exercise ball knee roll-in,The exercise ball knee roll-in is an abdominal exercise that involves supporting yourself with your hands in a plank or push-up position and drawing the knees in toward the chest. This is a fairly advanced abdominal move requiring a fair amount of core strength.,Strength,Abdominals,Body Only,Intermediate
Partner lying leg raise with throw down,The partner lying leg raise with throw down is a core exercise in which one partner performs a leg raise while the other partner pushes their legs back down. The partner performing the exercise has to use core strength and stability to keep their legs from falling to the ground.,Strength,Abdominals,Body Only,Beginner
Crab toe-touch,"The crab toe-touch is a full-body exercise targeting the glutes, hamstrings, quads, and core. It is a challenging move that trains balance, core strength, and many muscle groups, making it work well in a time-efficient bodyweight circuit workout.",Strength,Abdominals,Body Only,Intermediate
Side kick-through,"The side kick-through is a full-body movement that involves isometric holds and moving the body through different ranges of motion, beginning in a bear crawl position. The difference between a side kick-through and a sit-through is that your butt stays off the ground throughout the entire rep. It is commonly performed in bodyweight circuits and animal-style flows, but can also work for reps on its own or as part of a dynamic warm-up or mobility sequence.",Strength,Abdominals,Body Only,Intermediate
Partner target sit-up,"The partner target sit-up is a core exercise where one partner performs sit-ups, while the other uses his or her hands to create a target for them to reach for. This increases the challenge of each rep. It can be performed for time or reps in the ab-focused portion of any workout.",Strength,Abdominals,Body Only,Beginner
Jump Lunge,"The alternating lunge jump is an explosive bodyweight exercise that targets the lower-body muscles, including the quads, glutes, and hamstrings. It can be performed for time or reps in power training, and is also effective in any fat-loss or athleticism-focused workout.",Strength,Abdominals,Body Only,Intermediate
Side plank hip dip,"The side plank hip dip is a dynamic version of the side plank exercise focusing on the oblique muscles, as well as the transversus abdominis or deep core muscles. It can be performed for time or reps and can work in a warm-up or in the core-focused portion of any workout.",Strength,Abdominals,Body Only,Intermediate
Elbow plank jack,"The elbow plank jack is an isometric abdominal exercise with a dynamic lower-body component. It targets the muscles of the core, the deep core or transversus abdominis in particular. It can be performed for time or reps in the ab-focused portion of any workout.",Strength,Abdominals,Body Only,Intermediate
Exercise ball V-up,"The exercise ball V-up is a popular movement to target the abdominal muscles, particularly the rectus abdominis or ""six-pack"" muscles. It involves passing an exercise ball or yoga ball back and forth between the hands and feet while performing V-ups. It can be performed for reps or time as part of any ab-focused workout or bodyweight circuit.",Strength,Abdominals,Body Only,Intermediate
Standing torso twist stretch,"The standing torso twist stretch is a stretching exercise targeting the lats and core, particularly the obliques. It’s great before a workout or any sporting event that involves a lot of twisting of the upper body.",Strength,Abdominals,Body Only,Intermediate
Slalom jumps,"The slalom jump is an explosive bodyweight exercise that targets the lower body, including the quads, glutes, and hamstrings. Performed for reps, it also provides a serious cardiovascular challenge. It can be performed for time or reps and is especially effective in a fat-loss or athleticism-focused circuit or workout.",Plyometrics,Abdominals,Body Only,Intermediate
Bear crawl,"The bear crawl is a popular bodyweight crawling exercise. While it looks simple, the bear crawl is an intense full-body movement that targets the cardiovascular system as well as a wide range of muscle groups, the shoulders, core, and legs in particular. It can be done as a full-body warm-up, in short bursts for power or circuit training, or for longer durations as cardiovascular conditioning.",Strength,Abdominals,Body Only,Intermediate
Crab single-arm reach,"The crab single-arm reach is a full-body exercise that requires maintaining a tabletop position while alternating arm raises. It is an excellent movement to include in a dynamic warm-up, a bodyweight circuit, or for muscle activation or mobility anytime.",Stretching,Abdominals,Body Only,Intermediate
Side lunge cross-body heel-touch,"The side lunge cross-body heel-touch is a lower-body exercise targeting the quads, glutes, and hamstrings. The heel-touch adds a slight rotational challenge.",Strength,Abdominals,Body Only,Intermediate
Alligator Crawl,"The spider crawl is a bodyweight exercise that involves crawling on the floor with the knees outside of the elbows. It is different from a leopard crawl in that the hips are higher, and it's different from a bear crawl because the knees are wider. It can be done as a full-body warm-up, in short bursts for power or circuit training, or for longer durations as cardiovascular conditioning.",Strength,Abdominals,Body Only,Intermediate
Lying cross-over lower back stretch,"The lying cross-over lower back stretch is a simple bodyweight stretch targeting the lower back, hips, and torso. It involves rotating the legs while lying flat on the back. It is commonly included in dynamic warm-ups, but can also be performed as full-body mobility work anytime.",Strength,Abdominals,Body Only,Intermediate
Half bird dog,"The half bird dog is a core exercise designed to strengthen the posterior chain. In the half bird dog, you will raise one arm or one leg at a time, rather than both at once as you would for a regular bird dog.",Stretching,Abdominals,Body Only,Intermediate
Shoulder tap,"The shoulder tap is an exercise targeting the abdominals and core. The basic stance matches the top of a push-up position. From there, one hand is raised to tap its opposing shoulder. A tap with each hand to each opposing shoulder equals one rep.",Strength,Abdominals,Body Only,Intermediate
Double crunch,"The double crunch is a bodyweight exercise focused on the muscles of the core, the rectus abdominis or ""six-pack"" muscles in particular. It's a very simple exercise that involves ""crunching"" the knees and elbows toward each other using the abdominal muscles, while keeping the back flat against the ground.",Strength,Abdominals,Body Only,Intermediate
Flutter kick,"The flutter kick is a core exercise where the legs are held off the ground as you flutter your feet over and under each other in small motions. It targets multiple muscles of the core, but particularly the rectus abdominis or ""six-pack"" muscles. It can be performed for time or reps in the ab-focused portion of any workout.",Strength,Abdominals,Body Only,Intermediate
Sprawl,"The sprawl is an explosive bodyweight exercise that targets the core, upper body, and lower body. It is similar to a burpee, but without a jump at the top and with a plank instead of a push-up at the bottom. It can be performed for time or reps in any fat-loss or athleticism-focused circuit or workout.",Strength,Abdominals,Body Only,Intermediate
Spider plank jack,"The spider plank jack is a bodyweight core exercise that begins in a straight-arm plank, then combines a spider crunch and a plank jack into a single sequence. It can be performed as bodyweight core training or for conditioning in a fat-loss or athleticism-focused circuit.",Strength,Abdominals,Body Only,Intermediate
Banded jumping jack,"The banded jumping jack takes a classic plyometric exercise and adds an extra degree of difficulty in the form of a band surrounding the thighs, just above the knees. It can be performed for time or reps and is a great way to warm up for athletics or lower-body lifting.",Strength,Abdominals,Body Only,Intermediate
Shin hug,"The shin hug is a bodyweight exercise focused on the muscles of the core. It shares characteristics with V-ups and crunches, but finishes with the ribs touching the thighs. It can be performed for time or for reps as part of the ab-focused portion of any workout.",Strength,Abdominals,Body Only,Intermediate
FYR Bear Crawl Fire Feet,"Bear crawl fire feet is a variation of the bear crawl that involves running in place while in a static bear crawl hold. It adds an extra coordination and full-body challenge to an already intense full-body movement that targets the cardiovascular system as well as a wide range of muscle groups. It can be done as a full-body warm-up, or as part of a bodyweight circuit or flow.",Strength,Abdominals,Body Only,Intermediate
Bear crawl up-down,"The bear crawl up-down is a variation of the bear crawl that involves lowering the forearms to the ground in an alternating rhythm while in a static bear crawl hold. It adds an extra coordination and upper-body challenge to an already intense full-body movement that targets the cardiovascular system as well as a wide range of muscle groups. It can be done as a full-body warm-up, or as part of a bodyweight circuit or flow.",Strength,Abdominals,Body Only,Intermediate
FYR Crab Kick,"The crab toe-touch is a full-body exercise targeting the glutes, hamstrings, quads, and core.",Strength,Abdominals,Body Only,Intermediate
Bear crawl hold,"The bear crawl hold is a static variation of the bear crawl exercise performed for time. It looks simple, but it demands full-body tension and is taxing to the shoulders, core, and legs. It can be done as a full-body warm-up, as part of a bodyweight circuit or flow, or as a build-up to the traditional bear crawl.",Strength,Abdominals,Body Only,Intermediate
Traveling bear crawl,"The traveling bear crawl is a more advanced version of the bear crawl exercise that moves side to side rather than front to back. While it looks simple, the traveling bear crawl is an intense full-body movement that targets the cardiovascular system as well as a wide range of muscle groups, the shoulders, core, and legs in particular. It can be done as a full-body warm-up, in short bursts for power or circuit training, or for longer durations as cardiovascular conditioning.",Strength,Abdominals,Body Only,Intermediate
Single-leg V-up,"The single-leg V-up is a bodyweight exercise that targets the abdominals and the hip flexors, working one side of the body at a time. It can be performed for time or reps in the ab-focused portion of any workout.",Strength,Abdominals,Body Only,Intermediate
FYR Bear Crawl Shoulder Tap,"The bear crawl shoulder tap is a variation of the bear crawl that involves touching the opposing shoulder while in a static bear crawl hold. It adds an extra coordination and core challenge to an already intense full-body movement that targets the cardiovascular system as well as a wide range of muscle groups. It can be done as a full-body warm-up, or as part of a bodyweight circuit or flow.",Strength,Abdominals,Body Only,Intermediate
Alternating single-leg sprawl,"The alternating single-leg sprawl is an explosive bodyweight exercise that targets the core, upper body, and lower body. It differs from a standard sprawl by including a single-leg plank instead of a regular plank at the bottom. It can be performed for time or reps in any fat-loss or athleticism-focused circuit or workout.",Strength,Abdominals,Body Only,Intermediate
Wide mountain climber,"The wide mountain climber is a popular bodyweight exercise targeting the muscles of the core, as well as the shoulders, hips, and cardiovascular system. It is different from a traditional mountain climber because you bring the knee to the outside of the elbow rather than the inside. It can be performed for time or reps as part of a dynamic warm-up, for bodyweight cardio or conditioning, or as no-equipment dynamic core training.",Strength,Abdominals,Body Only,Intermediate
Plank leg raise,"The plank leg raise is an isometric abdominal exercise that targets the muscles of the core, the deep core or transversus abdominis in particular. It also targets the muscles of the glutes and hips. It can be performed for time or reps in the ab-focused portion of any workout.",Strength,Abdominals,Body Only,Intermediate
Glute bridge step-out,"The glute bridge step-out is a lower-body bodyweight exercise that targets the glutes and hamstrings. It differs from a glute bridge by the addition of a step-out, which increases stress on the hamstrings. It can be performed for time or reps and works perfectly in a dynamic warm-up for lower-body training, but can also be performed for glute activation anytime.",Strength,Abdominals,Body Only,Intermediate
Knee up-down,"The knee up-down is a bodyweight exercise that mimics getting up and down from a kneeling position on the floor. It combines the low position of a squat with lunges, bringing some of the benefits of both. It can be done for time or reps as part of a dynamic warm-up or as part of a bodyweight circuit or workout.",Strength,Abdominals,Body Only,Intermediate
FYR Sprawl,"The sprawl is an explosive bodyweight exercise that targets the core, upper body, and lower body. It is similar to a burpee, but without a jump at the top and with a plank instead of a push-up at the bottom. It can be performed for time or reps in any fat-loss or athleticism-focused circuit or workout.",Strength,Abdominals,Body Only,Intermediate
Reach crunch,The reach crunch is a bodyweight core exercise that involves keeping the arms raised toward the ceiling while performing a crunch. It can be performed for time or reps as part of any abs-focused circuit or workout.,Strength,Abdominals,Body Only,Intermediate
FYR Push-Up Plank Hold,"The straight-arm plank is an exercise targeting the core muscles. It is basically the top of a push-up position, with elbows fully extended and palms on the floor. The position is held for time to target the muscles of the core, as well as the shoulders.",Strength,Abdominals,Body Only,Intermediate
FYR Hollow-Body Rock,"The hollow-body rock is a bodyweight abdominal exercise performed on the floor. It starts with a hollow-body hold and adds a back-and-forth rock that challenges core stability and increases the difficulty of the movement. It can be performed for time or for reps, either in an ab-focused portion of a workout or as part of a circuit workout.",Strength,Abdominals,Body Only,Intermediate
V-up plus knee-to-chest combo,The V-up plus knee-to-chest combo is a core exercise that targets the abdominals and hip flexors by combining two movements into a single sequence. It can be performed for time or reps in the ab-focused portion of any workout.,Strength,Abdominals,Body Only,Intermediate
Side plank lateral raise,"The side plank lateral raise is an exercise that combines an isometric side plank hold with a dumbbell raise to target both the core and the shoulders. You probably won't be able to use much weight without disrupting your balance, but even at light weight, this is a movement that can help address multiple muscle groups in a time-efficient workout.",Strength,Abdominals,Body Only,Intermediate
Superhero burpee,"The superhero burpee is an advanced variation of the burpee exercise. The main difference between this and the standard burpee is that while on the floor, the hands are extended in front of the body like Superman taking flight. This increases the challenge to the upper back and shoulders. These can be performed for time or reps as part of any fat-loss or athleticism-focused workout or circuit.",Strength,Abdominals,Body Only,Intermediate
Hollow-body abduction,"The hollow-body abduction is an isometric core exercise that includes leg abductions for an added challenge to the core and abductors. It targets multiple muscles of the core, but particularly the rectus abdominis or ""six-pack"" muscles. It can be performed for time or reps in the ab-focused portion of any workout.",Strength,Abdominals,Body Only,Intermediate
Tip-toe crunch,The tip-toe crunch is a variation on the crunch exercise that involves placing the toes on or near the ground. This can help isolate the abs from the hip flexors. The tip-toe crunch can be performed for time or for reps as part of the core-focused component of any workout.,Strength,Abdominals,Body Only,Intermediate
Knee-to-nose pulse,"The knee-to-nose pulse is a bodyweight exercise that targets the core by pulsing your knee toward your nose. It starts in a straight-arm plank position, and is similar to a mountain climber, but with a hold or pause in the bent-knee position.",Strength,Abdominals,Body Only,Intermediate
Plank walk-out,"The plank walk-out is an advanced plank variation targeting the core and shoulders. From a standing position, the lifter descends into a plank-type position but “walks” the hands forward until they are out in front of the head. This is far more challenging to the core than having the arms directly under the shoulders. Beginners will need to progress to this exercise.",Strength,Abdominals,Body Only,Intermediate
FYR V-Up,"The V-up is a bodyweight movement that targets the muscles of the abs, the rectus abdominis or ""six-pack"" muscles in particular. It is similar to a suitcase crunch, but the lower back lifts off the ground at the top of each rep. It can be performed for time or reps in the ab-focused portion of any workout.",Strength,Abdominals,Body Only,Intermediate
Long sit-up,"The long sit-up is an advanced version of the sit-up exercise that is performed with the hands reaching over the head. This lengthens the torso, making it harder for the abs to contract and lift the upper body. Long sit-ups can be performed for time or for reps, with the feet anchored or free.",Strength,Abdominals,Body Only,Intermediate
FYR Breakdancer,"The side kick-through is a full-body movement that involves isometric holds and moving the body through different ranges of motion, beginning in a bear crawl position. The difference between a side kick-through and a sit-through is that your butt stays off the ground throughout the entire rep. It is commonly performed in bodyweight circuits and animal-style flows, but can also work for reps on its own or as part of a dynamic warm-up or mobility sequence.",Strength,Abdominals,Body Only,Intermediate
Seated leg lift,The seated leg lift is a bodyweight exercise targeting the muscles of the core and hip flexors. It can be performed for time or reps in the core-focused portion of any workout.,Strength,Abdominals,Body Only,Intermediate
Gorilla burpee,"The gorilla burpee is a variation of the burpee exercise that consists of a reverse lunge on each leg, a full squat, then a standard burpee. It is extra challenging for the lower body, including the quads, glutes, and hamstrings. It can be performed for time or reps in any fat-loss or athleticism-focused circuit or workout.",Strength,Abdominals,Body Only,Intermediate
Knee-in to V-out,"The knee-in to V-out is a bodyweight abdominal exercise performed on the floor. It is similar to both the reverse crunch and the V-up exercise, but combines elements of both. It primarily targets the muscles of the rectus abdominis, or “six-pack” muscles. It can be performed for reps or time, either as part of an ab-focused workout or as a component of a circuit workout.",Strength,Abdominals,Body Only,Intermediate
Bear crawl push-up,"The bear crawl push-up is a variation of the bear crawl hold with a push-up added. It adds an extra coordination and shoulder challenge to an already intense full-body movement that targets the cardiovascular system as well as a wide range of muscle groups, the shoulders, core, and legs in particular. It can be done as a full-body warm-up, or as part of a bodyweight circuit or flow.",Strength,Abdominals,Body Only,Intermediate
Plank reach,"The plank reach is an exercise targeting the entire core, particularly the oblique muscles. It resembles a plank exercise, but the primary difference is that the lifter extends their arms forward, one at time. The core, especially the obliques, must work hard to maintain stability. It can be performed for time, with holds in the reaching position, or for reps.",Strength,Abdominals,Body Only,Intermediate
Eiffel Tower leg raise,"The Eiffel Tower leg raise is a bodyweight exercise targeting the muscles of the abs, the rectus abdominis or “six-pack” muscles in particular. It is similar to a V-up, but with the added challenge of “drawing” a pyramid shape in the air with the legs during each rep. It can be performed for time or reps in the core-focused portion of any workout.",Strength,Abdominals,Body Only,Intermediate
Straight-arm plank,"The straight-arm plank is an exercise targeting the core muscles. It is basically the top of a push-up position, with elbows fully extended and palms on the floor. The position is held for time to target the muscles of the core, as well as the shoulders.",Strength,Abdominals,Body Only,Intermediate
Plank up-down,"The plank up-down is a variation of the plank push-up that ends in an elbow plank rather than with the chest on the ground. It involves transitioning between the two positions one arm at a time, rather than two. It puts more stress on the triceps and core than traditional planks. It can be performed for time or reps in any bodyweight workout or during the core-focused portion of any workout.",Strength,Abdominals,Body Only,Intermediate
Frog kick,"The frog kick is an explosive bodyweight movement that involves hopping the rear legs up and forward from a straight-arm plank position. It targets the legs, core, and shoulders, but is also a high-intensity conditioning movement that will raise core body temperature and burn serious calories. It can be performed for time or reps as part of any athleticism-focused or fat-loss circuit or workout.",Strength,Abdominals,Body Only,Intermediate
FYR Knees to Chest,"The hollow-body alternating knee-to-chest is a core exercise that involves bending the legs while holding the hips and shoulder blades off the ground. It targets the rectus abdominis or ""six-pack"" muscles. It can be performed for time or reps in the ab-focused portion of any workout.",Strength,Abdominals,Body Only,Intermediate
Front kick-through,"The front kick-through is a full-body movement that involves moving the legs from a bear crawl position to a balanced one-legged stance. It is commonly performed for reps or time in bodyweight circuits and animal-style flows, but can also work on its own or as part of a dynamic warm-up or mobility sequence.",Strength,Abdominals,Body Only,Intermediate
FYR Sit-Up,"The sit-up is a popular bodyweight exercise focused on the abdominal muscles. It has also been used as part of military, tactical, and scholastic fitness tests for many years. It can be performed for time or reps, with the feet anchored or free, on flat ground or a bench.",Strength,Abdominals,Body Only,Intermediate
FYR Leg Lift,The seated leg lift is a bodyweight exercise targeting the muscles of the core and hip flexors. It can be performed for time or reps in the core-focused portion of any workout.,Strength,Abdominals,Body Only,Intermediate
TBS Toes-to-bar,"The hanging toes-to-bar is an advanced abdominal exercise in which the lifter touches their feet to a pull-up bar. There are many ways to perform this movement: strict or swinging, arms completely straight or slightly bent, legs straight or bent, each providing unique benefits and challenges. Initially, it may be a difficult move to do for a single rep, but once you build the requisite core, lat, and shoulder strength, it can be performed for higher reps.",Strength,Abdominals,Body Only,Intermediate
FYR Mountain Climber,"The mountain climber is a popular bodyweight exercise targeting the muscles of the core, as well as the shoulders, hips, and cardiovascular system. It involves lifting one knee to the chest at a time from a straight-arm plank position. It can be performed for time or reps as part of a dynamic warm-up, for bodyweight cardio or conditioning, or as no-equipment dynamic core training.",Strength,Abdominals,Body Only,Intermediate
Cross-Body Crunch - Gethin Variation,"The cross-body sit-up is a bodyweight exercise targeting the ab muscles, the obliques and rectus abdominis or ""six-pack"" muscles in particular. It involves bringing the opposite-side knee and elbow together, usually alternating sides with each rep. It can be performed for time or reps as part of the ab-focused portion of any workout.",Strength,Abdominals,Body Only,Intermediate
Decline leg lift with twist,"The decline leg lift with twist is a bodyweight core exercise targeting the obliques and rectus abdominis or ""six-pack"" muscles, particularly the lower abs. It can be performed for time or for reps as part of the core-focused portion of any workout or circuit.",Strength,Abdominals,Body Only,Intermediate
Hanging Leg Raise - Variation Gethin,"The hanging leg raise is an exercise targeting the abs and hip flexors. Instead of resting the forearms on the pads of apparatus, hang from a bar. It can be performed for time or reps in the ab-focused portion of any workout.",Strength,Abdominals,Body Only,Intermediate
Butterfly crunch,"The butterfly crunch is a popular bodyweight exercise that targets the rectus abdominis, or ""six-pack"" muscles. It gets its name from the position of the elbows and knees, both of which are bent out like wings. It can be performed for time or reps as part of any abs-focused circuit or workout.",Strength,Abdominals,Body Only,Intermediate
Cross-body mountain climber,"The cross-body mountain climber is a popular bodyweight exercise targeting the muscles of the core, as well as the shoulders, hips, and cardiovascular system. It is different from a traditional mountain climber because you bring the knee to the opposite side of the body rather than simply to the chest. It can be performed for time or reps as part of a dynamic warm-up, for bodyweight cardio or conditioning, or as no-equipment dynamic core training.",Strength,Abdominals,Body Only,Intermediate
Flat Bench Lying Leg Raise - Gethin Variation,"The lying leg lift is a popular bodyweight exercise targeting the muscles of the abs, the rectus abdominis or “six-pack” muscles in particular. It can be performed for time or reps in the core-focused portion of any workout.",Strength,Abdominals,Body Only,Intermediate
Lying leg lift,"The lying leg lift is a popular bodyweight exercise targeting the muscles of the abs, the rectus abdominis or “six-pack” muscles in particular. It can be performed for time or reps in the core-focused portion of any workout.",Strength,Abdominals,Body Only,Intermediate
Hanging alternating single-leg raise,"The hanging alternating single-leg raise is an exercise targeting the abs, but which also works the lats and hip flexors. Rather than performing both legs at a time, you lift one and alternate with each rep. Leg raises are often performed for moderate to high reps, such as 8-12 reps or more, as part of ab-focused training. However, this difficult variation may require some time to build up to those rep ranges.",Strength,Abdominals,Body Only,Intermediate
Sit-Up - Gethin Variation,"The sit-up is a popular bodyweight exercise focused on the abdominal muscles. It has also been used as part of military, tactical, and scholastic fitness tests for many years. It can be performed for time or reps, with the feet anchored or free, on flat ground or a bench.",Strength,Abdominals,Body Only,Intermediate
Plank Push-Up,"The plank up-down is a variation of the plank push-up that ends in an elbow plank rather than with the chest on the ground. It involves transitioning between the two positions one arm at a time, rather than two. It puts more stress on the triceps and core than traditional planks. It can be performed for time or reps in any bodyweight workout or during the core-focused portion of any workout.",Strength,Abdominals,Body Only,Intermediate
Decline crunch-,"The decline crunch is a popular bodyweight exercise targeting the rectus abdominis or ""six-pack"" muscles, particular the upper abs. It is usually performed for high reps, such as 10-15 reps per set or more, as part of the ab-focused portion of a workout.",Strength,Abdominals,Body Only,Intermediate
Alternating lying leg raise,"The alternating lying leg lift is a popular bodyweight exercise targeting the muscles of the abs, the rectus abdominis or “six-pack” muscles in particular. It can be performed for time or reps in the core-focused portion of any workout.",Strength,Abdominals,Body Only,Intermediate
Decline leg lift,"The decline leg lift is a popular bodyweight core exercise targeting the rectus abdominis or ""six-pack"" muscles, particularly the lower abs. It can be performed for time or for reps as part of the core-focused portion of any workout or circuit.",Strength,Abdominals,Body Only,Intermediate
Crunch - Gethin Variation,"The crunch is a popular core exercise targeting the rectus abdominis, or ""six-pack"" muscles, as well as the obliques. It has been the centerpiece of many ab-focused workouts, due to both its simplicity and the intense burn and mind-muscle connection it produces. It can be performed for time or reps as part of the ab-focused portion of any workout.",Strength,Abdominals,Body Only,Intermediate
Plank - Gethin Variation,"The elbow plank is a popular isometric abdominal exercise. It is common in all types of exercise programs, as well as in group fitness and yoga classes. It targets the muscles of the core, the deep core or transversus abdominis in particular. It is also often prescribed for time to help back pain or to teach proper bracing.",Strength,Abdominals,Body Only,Intermediate
Barbell floor wiper,"The barbell floor wiper is a core exercise in which the barbell is held in the locked-out position of a floor press, and the hips and legs are rotated side to side. It targets the oblique muscles of the lateral abdomen, but is also seriously challenging to the deep core and rectus abdominis or ""six-pack"" muscles.",Strength,Abdominals,Body Only,Intermediate
Cross-body toe-touch,"The cross-body toe-touch is a version of the toe-touch stretch where instead of both hands reaching down toward both feet, one hand at a time reaches for the opposing foot. It's a common component in dynamic warm-ups for training or sports, but can also be performed for simple flexibility work anytime.",Strength,Abdominals,Body Only,Intermediate
Toy soldier,"The toy soldier is a calisthenics exercise targeting the hip flexors and legs, which are kicked up one at a time. When each leg is at the top of the kick, the opposing hand touches that foot. It's a common warm-up exercise before athletics, but can also help raise core temperature and mobilize a wide range of muscles and joints prior to training.",Strength,Abdominals,Body Only,Intermediate
Lateral ape,"The lateral ape is an exercise focused on the lower body that involves staying in a low squat position as you hop laterally. It can be performed as part of a dynamic warm-up, to improve hip mobility, or as part of a fat-loss or athleticism-focused circuit workout.",Strength,Abdominals,Body Only,Intermediate
Hollow-body knee tuck,"The hollow-body knee tuck is a bodyweight abdominal exercise performed on the floor. It is similar to both the hollow-body hold and the knee tuck or reverse crunch, combining elements of both. It primarily targets the muscles of the rectus abdominis, or “six-pack” muscles. It can be performed for reps or time, either as part of an ab-focused workout or as a component of a circuit workout.",Strength,Abdominals,Body Only,Intermediate
AM Leg Lift,"The captain's chair leg raise is an exercise that targets the abs and hip flexors. It involves an apparatus that allows the forearms to rest on pads and the upright torso to hang freely. Unlike the Captain’s chair knee raise, the legs are straight here.",Strength,Abdominals,Body Only,Intermediate
AM Decline Abs,"The decline sit-up is a core exercise that works the iliopsoas, quads, hip flexors, and adductors. The rectus abdominis and obliques are the stabilizers in this movement.",Strength,Abdominals,Body Only,Intermediate
Hanging crunch,"The hanging crunch an abdominal exercise that targets the rectus abdominis or ""six-pack"" muscles. It can be performed hanging from a bar, on a dip station or parallel bars, or if grip strength is a limitation, by placing the elbows in ab straps. If hanging from a straight bar is uncomfortable to the wrists or shoulders, you can also perform them hanging with a neutral grip (palms facing one another). It is similar to a hanging knee raise, but with more spinal curling and a more pronounced ""crunch"" at the top.",Strength,Abdominals,Body Only,Intermediate
Side plank,"The side plank is a popular isometric abdominal exercise focusing on the oblique muscles, as well as the transversus abdominis or deep core muscles. It is sometimes paired with the curl up and bird dog as the “McGill big three” for core strength and stability. It is performed for time and can work in a warm-up or in the core-focused portion of any workout.",Strength,Abdominals,Body Only,Intermediate
Bird dog-,"The bird dog is a core exercise designed to help strengthen and stabilize the posterior chain. It involves lifting an opposite-side arm and leg while in a bent-leg tabletop position. It is most commonly performed as part of a dynamic warm-up, or for mobility and muscle activation anytime.",Strength,Abdominals,Body Only,Intermediate
Single-leg curl up,"The single-leg curl up is a bodyweight abdominal movement that teaches and reinforces abdominal “bracing” for strength training. It is usually performed along with variations of the bird dog and side plank as the “McGill big three.” The curl up can be performed for time or for reps, with or without pauses at the top position, as part of a warm-up or the core-focused component of any workout.",Strength,Abdominals,Body Only,Intermediate
Single-kettlebell windmill,"The single-kettlebell windmill is a dynamic kettlebell exercise emphasizing core strength and shoulder and hip mobility and stability. It is often used as a functional warm-up or for multi-directional strength work. It doesn't work as well in a metcon or conditioning setting, and shouldn't be performed under intense fatigue.",Strength,Abdominals,Body Only,Intermediate
Ab wheel roll-out,The ab wheel roll-out is an exercise targeting the abdominals using an inexpensive wheel device with a handle on either side. Many trainers and strength coaches claim it's one of the best exercises for developing strength in the midsection. Beginners may have to start with a limited range of motion or just wheel planks.,Strength,Abdominals,Body Only,Intermediate
Bench mountain climber,"The bench mountain climber is a bodyweight exercise that works the core, shoulders, and lower body while burning a lot of calories. Placing the hands on an elevated surface such as a bench decreases the challenge to the shoulders, allowing lifters to focus their work on the other body parts. Mountain climber variations are usually performed at a fast pace for moderate to high reps, such as 8-12 reps per leg or more.",Strength,Abdominals,Body Only,Intermediate
Feet-elevated bench side plank,"The feet-elevated bench side plank is an advanced version of the side plank performed with the feet elevated on a bench. It targets the same muscles as the side plank, including the obliques, shoulders, and lateral hips, but the body angle makes it more difficult than side planks on the floor. Most lifters will need to progress to this version after mastering the basic side plank first.",Strength,Abdominals,Body Only,Intermediate
Cross-body sit-up,"The cross-body sit-up is a bodyweight exercise targeting the ab muscles, the obliques and rectus abdominis or ""six-pack"" muscles in particular. It involves bringing the opposite-side knee and elbow together, usually alternating sides with each rep. It can be performed for time or reps as part of the ab-focused portion of any workout.",Strength,Abdominals,Body Only,Intermediate
Decline kayak,"The decline kayak is a core exercise targeting the obliques. It involves making a paddling motion on a decline bench with the feet anchored, using a bar or pipe for weight. It is usually performed for moderate to high reps, at least 8-12 reps per side, as part of the ab-focused portion of a workout or circuit.",Strength,Abdominals,Body Only,Intermediate
30 Decline Reverse Crunch,The decline reverse crunch is a core exercise targeting the lower abdominals.,Strength,Abdominals,Body Only,Intermediate
Decline sit-up twist,"The decline sit-up twist is a bodyweight core exercise that targets the obliques, as well as the rectus abdominis or ""six pack"" muscles. Sit-up variations are usually performed for moderate to high reps, such as 10-15 reps per set or more, as part of the core-focused portion of a workout.",Strength,Abdominals,Body Only,Intermediate
30 Flat Bench Leg Raise,"The lying leg lift is a popular bodyweight exercise targeting the muscles of the abs, the rectus abdominis or “six-pack” muscles in particular. It can be performed for time or reps in the core-focused portion of any workout.",Strength,Abdominals,Body Only,Intermediate
30 Flutter Kick,"The flutter kick is a core exercise where the legs are held off the ground as you flutter your feet over and under each other in small motions. It targets multiple muscles of the core, but particularly the rectus abdominis or ""six-pack"" muscles. It can be performed for time or reps in the ab-focused portion of any workout.",Strength,Abdominals,Body Only,Intermediate
Chin-up crunch,The chin-up crunch is an exercise targeting the core and overall upper-body strength. It combines a chin-up with a knee raise or crunch to give extra emphasis to the core.,Strength,Abdominals,Body Only,Intermediate
Half Turkish get-up,"The half Turkish get-up is a kettlebell movement that focuses on the first portion of the Turkish get-up exercise. It is often taught as a precursor to the full Turkish get-up, but is also a valuable abdominal and shoulder exercise in its own right. It can be performed for reps or time, either in lower rep ranges for strength or higher rep ranges for technique practice or conditioning.",Strength,Abdominals,Body Only,Intermediate
30 Hanging Oblique Crunch,"The hanging oblique crunch an abdominal exercise that targets both the rectus abdominus or “six-pack” muscles, and the oblique muscles. It can be performed hanging from a bar, or if grip strength is a limitation, by placing the elbows in ab straps. If hanging from a straight bar is uncomfortable to the wrists or shoulder, you can also perform them hanging with a neutral grip (palms facing one another)",Strength,Abdominals,Body Only,Intermediate
30 Hollow-Body Hold,"The hollow-body hold is an isometric exercise that increases strength and stability in the core muscles. It is common in gymnastics training, CrossFit training, and as a core tension and bracing drill for lifters and athletes of all types. It is performed for time and can be performed as an activation drill prior to lifting, as part of a circuit, or as equipment-free core training anytime.",Strength,Abdominals,Body Only,Intermediate
Parallel bars knee raise,"The parallel bars knee raise is a bodyweight exercise that targets the abs. It is performed on parallel bars, starting in the top position of a dip. Knee raises are often performed for moderate to high reps, such as 8-12 reps or more, as part of ab-focused training.",Strength,Abdominals,Body Only,Intermediate
30 Landmine Twist,"The landmine twist is a rotational abdominal movement performed utilizing an angled barbell anchored at floor level in a landmine device. It can also be performed by sticking a barbell in the corner of a room, preferably in a towel to protect the walls. It targets the deep muscles of the core, including both the obliques and the transversus abdominus. It can be done fast or slow, for time or reps, either in traditional muscle-focused rep ranges such as 8-12 reps per side.",Strength,Abdominals,Body Only,Intermediate
Parallel bars leg raise,"The parallel bars leg raise is a bodyweight exercise that targets the abs. It is performed on parallel bars, starting in the top position of a dip. Leg raises are often performed for moderate to high reps, such as 8-12 reps or more, as part of ab-focused training. However, this difficult variation may require some time to build up to those rep ranges.",Strength,Abdominals,Body Only,Intermediate
Otis-up-,"The Otis-up is a weighted exercise focusing on the abdominal muscles and the shoulders to a lesser degree. It primarily targets the rectus abdominis or ""six-pack"" muscles, but also involves the obliques and deep core muscles. It is normally performed on a decline bench holding a weight plate, but can also be performed with a dumbbell, kettlebell, or other weight.",Strength,Abdominals,Body Only,Intermediate
30 Shoulder Tap,"The shoulder tap is an exercise targeting the abdominals and core. The basic stance matches the top of a push-up position. From there, one hand is raised to tap its opposing shoulder. A tap with each hand to each opposing shoulder equals one rep.",Strength,Abdominals,Body Only,Intermediate
30 Spider Crawl,"The spider crawl is a bodyweight exercise that involves crawling on the floor with the knees outside of the elbows. It is different from a leopard crawl in that the hips are higher, and it's different from a bear crawl because the knees are wider. It can be done as a full-body warm-up, in short bursts for power or circuit training, or for longer durations as cardiovascular conditioning.",Strength,Abdominals,Body Only,Intermediate
Spider crunch,"The spider crunch is a core exercise that begins in a straight-arm plank position and involves raising one knee toward your same-side elbow to target the obliques. It is similar to a mountain climber, but with the knees out wider. It can be performed for time or reps as bodyweight ab training or conditioning.",Strength,Abdominals,Body Only,Intermediate
Toe-touch,"The toe-touch is a bodyweight movement that targets the muscles of the abs, the rectus abdominis or ""six-pack"" muscles in particular. It can be performed for time or reps in the ab-focused portion of any workout.",Strength,Abdominals,Body Only,Intermediate
30 Hanging Toes-To-Bar,"The hanging toes-to-bar is an advanced abdominal exercise in which the lifter touches their feet to a pull-up bar. There are many ways to perform this movement: strict or swinging, arms completely straight or slightly bent, legs straight or bent, each providing unique benefits and challenges. Initially, it may be a difficult move to do for a single rep, but once you build the requisite core, lat, and shoulder strength, it can be performed for higher reps.",Strength,Abdominals,Body Only,Intermediate
30 V-Up,"The V-up is a bodyweight movement that targets the muscles of the abs, the rectus abdominis or ""six-pack"" muscles in particular. It is similar to a suitcase crunch, but the lower back lifts off the ground at the top of each rep. It can be performed for time or reps in the ab-focused portion of any workout.",Strength,Abdominals,Body Only,Intermediate
Cocoon crunch,"The cocoon crunch is a bodyweight exercise targeting the ab muscles, the rectus abdominis or ""six-pack"" muscles in particular. It involves bringing your knees to your chest and your arms from overhead to center. It can be performed for time or reps as part of the ab-focused portion of any workout.",Strength,Abdominals,Body Only,Intermediate
Bench oblique crunch,"The bench oblique crunch is an exercise that targets the obliques, the muscles running alongside the rectus abdominis. The range of motion is fairly small, but it still does a great job of working these hard-to-isolate muscles. Like most crunch variations, it is usually performed for moderate to high reps, such as 8-12 reps per set or more.",Strength,Abdominals,Body Only,Intermediate
Full moon-,"The full moon is a bodyweight exercise targeting the muscles of the abs. It is similar to a V-up, but with the added challenge of “drawing” a circle shape in the air during each rep. It can be performed for time or reps in the core-focused portion of any workout.",Strength,Abdominals,Body Only,Intermediate
Push-up to side plank,"The push-up to side plank is an upper-body and core-focused exercise combining two popular bodyweight movements. It targets the chest, triceps, and shoulders with the push-up, and the obliques and hip external rotator muscles with the side plank. It can be performed as part of a dynamic warm-up or any bodyweight strength-training workout.",Strength,Abdominals,Body Only,Intermediate
Total Fitness Ab Tuck,"The hollow-body knee tuck is a bodyweight abdominal exercise performed on the floor. It is similar to both the hollow-body hold and the knee tuck or reverse crunch, combining elements of both. It primarily targets the muscles of the rectus abdominis, or “six-pack” muscles. It can be performed for reps or time, either as part of an ab-focused workout or as a component of a circuit workout.",Strength,Abdominals,Body Only,Intermediate
Active hang from bar,"The active hang from bar is a static exercise that involves isometrically squeezing the shoulders into the sockets and activating the muscles of the upper back and core. It can be used to improve pull-up form or to do more pull-ups, but also has postural and shoulder health benefits.",Strength,Abdominals,Body Only,Intermediate
Cat-cow,Cat-cow is a traditional yoga pose that is also popular in fitness and strength training. It targets spinal mobility and control of the vertebral column. It can be performed for time or reps as part of a dynamic warm-up or as a mobility or restorative exercise anytime. It can also work as part of a yoga or bodyweight sequence with other poses.,Strength,Abdominals,Body Only,Intermediate
Crab walk,"The crab walk is a full-body exercise that has been popular in schools and gym classes for decades. It's a full-body coordination challenge that also burns serious calories, making it an excellent inclusion in a full-body warm-up or bodyweight circuit workout.",Strength,Abdominals,Body Only,Intermediate
Lunge with overhead reach,The lunge with overhead reach is a full-body bodyweight movement targeting the quads and shoulders. It has both strength and mobility benefits and can be performed one leg at a time or alternating for time or for reps.,Strength,Abdominals,Body Only,Intermediate
Hang from bar,"The hang from bar is a static exercise that involves hanging from a bar by two hands. It can either be an ""active hang,"" where you pack the shoulders and activate the muscles of the upper back, or a ""passive hang,"" where you let the shoulders unpack and let the muscles of the upper body stretch. A passive hang may not be appropriate for all people depending on their shoulder health, but many coaches believe hanging can be healthy for the shoulders when done properly.",Strength,Abdominals,Body Only,Intermediate
Total Fitness Hollow Hold,"The hollow-body hold is an isometric exercise that increases strength and stability in the core muscles. It is common in gymnastics training, CrossFit training, and as a core tension and bracing drill for lifters and athletes of all types. It is performed for time and can be performed as an activation drill prior to lifting, as part of a circuit, or as equipment-free core training anytime.",Strength,Abdominals,Body Only,Intermediate
Total Fitness Side Plank,"The side plank is a popular isometric abdominal exercise focusing on the oblique muscles, as well as the transversus abdominis or deep core muscles. It is sometimes paired with the curl up and bird dog as the “McGill big three” for core strength and stability. It is performed for time and can work in a warm-up or in the core-focused portion of any workout.",Strength,Abdominals,Body Only,Intermediate
Side plank pulse,"The side plank pulse is a dynamic version of the side plank exercise focusing on the oblique muscles, as well as the transversus abdominis or deep core muscles. It can be performed for time or reps and can work in a warm-up or in the core-focused portion of any workout.",Strength,Abdominals,Body Only,Intermediate
Total Fitness Spider Crawl (Unweighted),"The spider crawl is a bodyweight exercise that involves crawling on the floor with the knees outside of the elbows. It is different from a leopard crawl in that the hips are higher, and it's different from a bear crawl because the knees are wider. It can be done as a full-body warm-up, in short bursts for power or circuit training, or for longer durations as cardiovascular conditioning.",Strength,Abdominals,Body Only,Intermediate
Total Fitness V-Up,"The V-up is a bodyweight movement that targets the muscles of the abs, the rectus abdominis or ""six-pack"" muscles in particular. It is similar to a suitcase crunch, but the lower back lifts off the ground at the top of each rep. It can be performed for time or reps in the ab-focused portion of any workout.",Strength,Abdominals,Body Only,Intermediate
Alternating sit-through with crunch-,"The alternating sit-through with crunch is a full-body movement that starts in a bear crawl position and ends with a leg kicked out to the side. In between reps, you perform a crunch. It is commonly performed for reps or time in bodyweight circuits and animal-style flows, but can also work on its own or as part of a dynamic warm-up or mobility sequence.",Strength,Abdominals,Body Only,Intermediate
X-body V-up,"The X-body V-up is a bodyweight abdominal exercise performed on the floor. It is similar to the popular V-up exercise, but is performed with the arms and legs out wide in an X-shape. It primarily targets the muscles of the rectus abdominis, or “six-pack” muscles. It can be performed for reps or time, either as part of an ab-focused workout or as a component of a circuit workout.",Strength,Abdominals,Body Only,Intermediate
Hand shift plank,The hand shift plank is a progression of the straight-arm plank exercise where you maintain a plank position as you shift your hands side to side. The additional movement forces the core muscles to work harder to stabilize.,Strength,Abdominals,Body Only,Intermediate
Cross-body plank march,"The cross-body plank march is an exercise targeting the entire core but especially the obliques. It’s more difficult than a standard plank, with the extra stabilization challenge of bringing one knee at a time off the ground toward the opposing elbow. This will increase the challenge to the core and shoulder muscles, but also present a coordination and balance challenge.",Strength,Abdominals,Body Only,Intermediate
Bent-knee Copenhagen hip adduction,"The bent-knee Copenhagen hip adduction is an advanced exercise that combines the isometric stabilization of the Copenhagen plank with dynamic adductions to challenge the core stabilizers and adductors. This exercise targets the same muscles as the side plank, including the obliques, shoulders, and lateral hips, but places extra emphasis on the adductors and is more difficult than side planks on the floor. Most lifters will need to progress to this version after mastering the basic side plank or Copenhagen plank first.",Strength,Abdominals,Body Only,Intermediate
Copenhagen plank,"The Copenhagen plank is an advanced version of the side plank performed with one foot on a bench and the other foot hovering under it. This exercise targets the same muscles as the side plank, including the obliques, shoulders, and lateral hips, but places extra emphasis on the adductors and is more difficult than side planks on the floor. Most lifters will need to progress to this version after mastering the basic side plank or feet-elevated side plank first.",Strength,Abdominals,Body Only,Intermediate
ACFT Hanging leg tuck,"The hanging leg tuck is an exercise targeting the entire body, including the arms, upper back, abs, and hip flexors. This specific exercise is part of the new Army Combat Fitness Test or ACFT. It is performe while hanging from a bar and combines elements of a pull-up with a leg raise. Experienced lifters make these look easy, but beginners may need time to build up to sets of 8-12 reps.",Strength,Abdominals,Body Only,Intermediate
Alternating hanging knee raise,"The alternating hanging knee raise is an exercise targeting the abs, but which also works the lats and hip flexors. Rather than performing both legs at a time, you lift one knee at a time and alternate with each rep as if marching in place. Knee raises are often performed for moderate to high reps, such as 8-12 reps or more, as part of ab-focused training.",Strength,Abdominals,Body Only,Intermediate
Dumbbell suitcase crunch,"The dumbbell suitcase crunch is a weighted version of a popular abdominal training exercise. The simple addition of a weight makes the suitcase crunch far more difficult, helping build the ""six pack"" muscles and providing a different stimulus to the core during training.",Strength,Abdominals,Medicine Ball,Intermediate
Medicine ball rotational throw,"The medicine ball rotational throw is an explosive exercise targeting the abdominals, including the obliques, as well as the hips and upper back. It involves standing sideways to the wall and twisting the torso to hurl a medicine ball into the wall, then catching the ball on the ricochet. It can be performed for lower reps with a focus on power, or for higher reps with a focus on fat loss and conditioning.",Strength,Abdominals,Medicine Ball,Intermediate
Hollow-hold ball toss,"The hollow-hold ball toss is a more difficult version of the hollow-body hold exercise. It involves tossing a ball to a partner while maintaining an isometric hold in the hollow-body position. It can be done for reps or time in any ab-focused workout, or in an ""I go, you go"" format.",Strength,Abdominals,Medicine Ball,Intermediate
Partner front Russian twist and pass,"The partner front Russian twist and pass is a weighted version of a popular abdominal training exercise that also utilizes a training partner to add another dynamic component. It targets the oblique muscles, as well as the deep muscles of the core and the rectus abdominis or ""six pack"" muscles. It can be done for reps or time in an ab-focused portion of any workout.",Strength,Abdominals,Medicine Ball,Beginner
Sit-up with single-arm overhand throw,"The sit-up with single-arm overhand throw is an exercise targeting the core muscles, but the inclusion of the throw also brings in other upper-body muscles. When you come to the top of the sit-up position, you throw a medicine ball using one arm to a partner who then throws it right back to you to be caught with both hands. It can be performed for time or reps as part of the ab-focused portion of any workout.",Plyometrics,Abdominals,Medicine Ball,Intermediate
Medicine ball partner twist,"The medicine ball partner twist is a plyometrics exercise targeting the core muscles, particularly the obliques. You and a partner stand back to back and rotate in unison to pass a medicine ball back and forth on alternating sides.",Plyometrics,Abdominals,Medicine Ball,Intermediate
Partner side Russian twist and pass,"The partner side Russian twist and pass is a weighted version of a popular abdominal training exercise that also utilizes a training partner to add another dynamic component. It primarily targets the oblique muscles, as well as the deep muscles of the core and the rectus abdominis or ""six pack"" muscles. It can be done for reps or time in an ab-focused portion of any workout.",Strength,Abdominals,Medicine Ball,Beginner
Medicine ball half moon,"The medicine ball half moon is a dynamic core exercise performed around and over a medicine ball or other short, stationary object. It is similar in some ways to a V-up or reverse crunch, and targets both the obliques and the rectus abdominis or ""six-pack"" muscles. It can be performed for reps or for time, usually in dedicated ab training or as part of a medicine ball and bodyweight circuit workout.",Strength,Abdominals,Medicine Ball,Intermediate
Exercise ball roll-out,"The exercise ball roll-out is an exercise that strengthens the core, shoulders and upper- back muscles. It starts in a plank-style position, with the arms resting on a ball. Then, roll the ball out in front of you as far as you can while maintaining a strong, neutral spinal position. The lack of stability from the ball increases the degree of difficulty. This is a difficult movement, and beginners may need to use a limited range of motion.",Strength,Abdominals,Medicine Ball,Intermediate
Medicine ball pass,"The medicine ball pass is a simple partner-based exercise that involves throwing a weighted ball back and forth. It can be part of a dynamic warm-up for lifting or athletics, but can also work as active rest or as a component of circuit training.",Strength,Abdominals,Medicine Ball,Intermediate
Partner medicine ball sit-up,"The partner medicine ball sit-up is a more difficult version of the traditional abdominal exercise. Two partners pass a medicine ball back and forth at the top of each rep, so each one must alternate a weighted rep with an unweighted rep. This technique can be done for reps or time in any ab-focused workout, in an ""I go, you go"" format.",Strength,Abdominals,Medicine Ball,Intermediate
Medicine ball Russian twist,"The medicine ball Russian twist is a weighted version of a popular abdominal training exercise. It targets the oblique muscles, as well as the deep muscles of the core and the rectus abdominis or ""six pack"" muscles. It can be done for reps or time in the ab-focused portion of any workout.",Strength,Abdominals,Medicine Ball,Intermediate
30 Medicine Ball Slam,"The medicine ball slam is an explosive exercise for developing power, strength, and speed. Muscles worked include the abdominals, legs, triceps, shoulders, and lats. The slams are usually done in rapid succession to complete one set. It can also be a component of a power or athleticism-focused circuit workout.",Strength,Abdominals,Medicine Ball,Intermediate
Medicine ball twist,"The medicine ball twist is an exercise targeting the abdominal muscles, particularly the obliques. It is similar in many ways to a Russian twist exercise. The ball is held tight to the chest throughout the movement, and then the torso is rotated from side to side for the desired number of reps or a set amount of time.",Strength,Abdominals,Medicine Ball,Intermediate
Decline oblique crunch,"The decline oblique crunch is a popular bodyweight exercise targeting the obliques and the rectus abdominis or ""six-pack"" muscles. It is usually performed for high reps, such as 10-15 reps per set or more, as part of the ab-focused portion of a workout.",Strength,Abdominals,Other,Intermediate
Decline sit-up,"The decline sit-up is a bodyweight core exercise that works the rectus abdominis or ""six pack"" muscles. Sit-up variations are usually performed for moderate to high reps, such as 10-15 reps per set or more, as part of the core-focused portion of a workout.",Strength,Abdominals,Other,Intermediate
Hanging Windshield Wiper,"The hanging windshield wiper is an advanced abdominal training exercise that is also extremely challenging to other muscles of the upper body, including the lats (latissimus dorsi), biceps, and grip. It requires—and builds—great strength in the rectus abdominis or ""six-pack"" muscles, as well as the obliques and deep core muscles. If you can't perform it hanging from a bar, the lying windshield wiper on the floor provides some of the same benefits.",Strength,Abdominals,Other,Intermediate
Exercise Ball Pull-In,The exercise ball knee roll-in is an abdominal exercise that involves supporting yourself with your hands in a plank or push-up position and drawing the knees in toward the chest. This is a fairly advanced abdominal move requiring core strength.,Strength,Abdominals,Exercise Ball,Intermediate
Exercise ball crunch,"The exercise ball crunch is a popular gym exercise targeting the abdominals. Unlike crunches on the floor or a bench, by using a ball you can increase the range of motion and both stretch and contract the abs on every rep. The ball crunch can be performed for low reps with a slower tempo focusing on a hard contraction, or for higher reps.",Strength,Abdominals,Exercise Ball,Intermediate
Feet-elevated crunch,"The feet-elevated crunch is a variation on the basic crunch, a very popular ab move. Resting the feet on a bench takes some of the hip flexor activation out of the movement, focusing the stress more on the abs. It may have a small range of motion, but this movement produces a major burn.",Strength,Abdominals,Exercise Ball,Intermediate
Swiss Ball Ab Roll-Out,"The exercise ball roll-out is an exercise that strengthens the core, shoulders and upper- back muscles. It starts in a plank-style position, with the arms resting on a ball. Then, you roll the ball out in front of you as far as you can while maintaining a strong, neutral spinal position. The lack of stability from the ball increases the degree of difficulty. This is a difficult movement, and beginners may need to use a limited range of motion.",Strength,Abdominals,Exercise Ball,Intermediate
Exercise Ball Cable Crunch - Gethin Variation,"The exercise ball crunch is a popular gym exercise targeting the abdominals. Unlike crunches on the floor or a bench, by using a ball, you can increase the range of motion and both stretch and contract the abs on every rep. The ball crunch can be performed for low reps with a slower tempo, focusing on a hard contraction, or for higher reps.",Strength,Abdominals,Cable,Intermediate
Exercise ball squat and twist,"The exercise ball squat and twist is a combination exercise targeting the quads, but also the obliques because of the twisting motion with each repetition. The exercise ball is held close to the chest throughout. Because it is a lightweight movement, it is usually performed for high reps or for time, and can be a great part of a bodyweight and exercise ball circuit.",Strength,Abdominals,Exercise Ball,Intermediate
Swiss Ball V-Up With Foot Pass,"The exercise ball V-up is a popular movement to target the abdominal muscles, particularly the rectus abdominis or ""six-pack"" muscles. It involves passing an exercise ball or yoga ball back and forth between the hands and feet while performing V-ups. It can be performed for reps or time as part of any ab-focused workout or bodyweight circuit.",Strength,Abdominals,Exercise Ball,Intermediate
Exercise ball pike,"The exercise ball pike is a challenging move that targets the core. It involves thrusting the hips into full flexion over a ball, then extending out to a foot-elevated plank with the feet on the ball. It's a challenging move from a strength perspective, but also for balance. It can be the centerpiece of an ab workout or go along with other body weight or ball movements in an ab circuit.",Strength,Abdominals,Exercise Ball,Intermediate
Exercise ball bird dog,"The exercise ball bird dog is a dynamic movement focusing on the glutes and the postural muscles of the upper back. When performing it, use an exercise ball that is tall enough to support your chest and core, but short enough to allow your hands and knees to reach the ground. It is slightly easier than a bodyweight bird dog and can work as a regression for that movement. It can be done for time or reps as part of a warm-up, paired with movements in a workout, or as a mobility or recovery exercise.",Strength,Abdominals,Exercise Ball,Intermediate
Exercise ball superman,"The exercise ball superman is a slightly more advanced variation of the bodyweight superman exercise. It targets many muscles along the posterior or backside of the body, including the rear deltoids, trapezius, spinal erectors, glutes, and hamstrings. It can be done for time or reps as part of a warm-up, paired with movements in a workout, or as a mobility or recovery exercise.",Strength,Abdominals,Exercise Ball,Intermediate
BOSU cross-body crunch,"The BOSU cross-body crunch is a dynamic abdominal exercise performed on a BOSU ball or other stability training device. It targets several of the muscles in the core, including the obliques and the rectus abdominis or ""six-pack"" muscles. It is usually performed in alternating reps, either for time or a number of reps, as part of an ab-focused workout or a circuit involving body weight or the BOSU ball.",Strength,Abdominals,Exercise Ball,Intermediate
Exercise Ball Knee Tuck - Gethin Varation,The exercise ball knee roll-in is an abdominal exercise that involves supporting yourself with your hands in a plank or push-up position and drawing the knees in toward the chest. This is a fairly advanced abdominal move requiring core strength.,Strength,Abdominals,Exercise Ball,Intermediate
Alternating Exercise Ball Knee Tucks - Gethin Variation,The exercise ball knee roll-in is an abdominal exercise that involves supporting yourself with your hands in a plank or push-up position and drawing the knees in toward the chest. This is a fairly advanced abdominal move requiring core strength.,Strength,Abdominals,Exercise Ball,Intermediate
AM Ball Crunch,"The exercise ball crunch is a popular gym exercise targeting the abdominals. Unlike crunches on the floor or a bench, by using a ball, you can increase the range of motion and both stretch and contract the abs on every rep. The ball crunch can be performed for low reps with a slower tempo, focusing on a hard contraction, or for higher reps.",Strength,Abdominals,Exercise Ball,Intermediate
BOSU knee tuck,"The BOSU knee tuck is a dynamic abdominal movement performed on a BOSU ball or other stability training device. It primarily targets the rectus abdominis or ""six-pack"" muscles of the core. It can be performed for time or reps as part of an ab-focused workout or a circuit involving body weight or the BOSU ball.",Strength,Abdominals,Exercise Ball,Intermediate
30 Side Plank On Ball,"The feet-elevated side plank on ball is a more advanced version of a traditional bodyweight side plank. The feet are balanced on an exercise ball, providing a balance challenge but also increasing the load placed upon the obliques and shoulder muscles. It is usually performed for timed holds, either one side at a time or alternating sides. If a ball is unavailable, some of the benefits of the movement can be obtained by performing side planks with the feet elevated on a couch, chair, bench, or other stable object.",Strength,Abdominals,Exercise Ball,Intermediate
Hanging exercise ball leg raise,"The hanging exercise ball leg raise is an exercise targeting the abs and hip flexors. Instead of resting the forearms on the pads of an apparatus, it's performed hanging from a bar with an exercise ball held between the legs.",Strength,Abdominals,Exercise Ball,Intermediate
Feet-elevated plank on ball,"The feet-elevated plank is a variation on the straight-arm plank, a bodyweight standard. The feet are elevated on a ball to align the body parallel to the floor and provide a greater stabilization challenge. This makes it more difficult than straight-arm planks on the floor, but also puts more emphasis on the shoulder muscles. It is often used as a shoulder and core warm-up, or as a burnout movement for a chest or shoulder workout.",Strength,Abdominals,Exercise Ball,Intermediate
Iliotibial band SMR,"Iliotibial band self-myofascial release (SMR) is a self-administered soft-tissue treatment for the lower body, usually using a foam roller or other ""trigger point"" massage tool. By applying pressure strategically to the IT band along the side of the upper leg, some people find they can cause this often painful and tight area to relax or ""release."" IT band SMR is often accompanied by SMR on the glute or quad muscles, or by stretches that target the glutes or quads.",Stretching,Abductors,Foam Roll,Intermediate
Adductor SMR,"Adductor self-myofascial release (SMR) is a self-administered soft-tissue treatment for the lower body, usually using a foam roller, lacrosse ball, or other ""trigger point"" massage tool. By applying pressure strategically to the adductor muscles in the inner thigh region, some people find they can cause this often painful and tight muscle to relax or ""release."" Adductor SMR is often accompanied by SMR on the iliotibial (IT) band or glutes (TFL muscles), or by stretches that target the adductors.",Stretching,Adductors,Foam Roll,Beginner
Lateral box jump,"The lateral box jump is a plyometric exercise targeting lateral agility and lower-body strength. It's a great move for athletes in many sports, including basketball, skiing, and tennis.",Plyometrics,Adductors,Other,Intermediate
Thigh adductor,"The thigh adductor machine is a lower-body exercise that targets the muscles of the inner thighs. It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of lower-body training.",Strength,Adductors,Machine,Intermediate
Thigh abductor,"The thigh abductor is a lower-body exercise that targets the muscles of the outer hips and glutes. It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of lower-body training.",Strength,Abductors,Machine,Intermediate
Lateral hop,"The lateral hop is an explosive bodyweight exercise that consists of a two-legged hop to the side. It targets the lower body, including the quads, glutes, and hamstrings. Performed for reps, it also provides a serious cardiovascular challenge. It can be performed for time or reps and is especially effective in a fat-loss or athleticism-focused circuit or workout.",Plyometrics,Adductors,Body Only,Intermediate
Single-leg lying cross-over stretch,"The single-leg lying cross-over stretch is a simple bodyweight stretch targeting the lower back, hips, and glutes. It involves rotating a single leg over the body while lying flat on the back. It is commonly included in dynamic warm-ups, but can also be performed as full-body mobility work anytime.",Stretching,Abductors,Body Only,Beginner
Carioca quick step,"The carioca quick step is a lateral bodyweight exercise targeting the adductors but also promoting agility and overall conditioning. It’s a favorite of football players, particularly defensive backs, because it mimics the way they have to track wide receivers downfield. It can also help mobilize the hips for athletes and lifters of all ability levels.",Plyometrics,Adductors,Body Only,Intermediate
Standing hip circle,"The standing hip circle is a bodyweight exercise targeting the hips and abductor muscles. It is a classic way to ""limber up"" after sitting for a long period or before a lower-body workout or sports. It requires no equipment and can be helpful for everyone from beginners to advanced fitness enthusiasts.",Stretching,Abductors,Body Only,Intermediate
Lateral cone hop,"The lateral cone hop is an agility drill that involves jumping over cones or other short hurdles side to side rather than front to back. It can be performed for reps or for time and can be beneficial for track athletes, basketball players, or any other athletes who need explosive lateral power.",Plyometrics,Adductors,Body Only,Intermediate
Dynamic pigeon stretch,"The dynamic pigeon stretch is a lower-body stretch targeting the glutes, hips, and piriformis. It is influenced by the pigeon pose from yoga, but involves moving in and out of the pose. It can be part of a dynamic warm-up or mobility work performed anytime.",Strength,Abductors,Body Only,Intermediate
Cross-over jack,"The cross-over jack is a variation on the jumping jack, a popular calisthenics exercise used to improve overall conditioning. The difference between the jumping jack and the cross-over jack is that with the latter, the feet don't just come together each rep, they cross over each other. It's a great way to add variety to your warm-up or conditioning work.",Strength,Abductors,Body Only,Intermediate
Traveling thigh killa,"The traveling thigh killa is a challenging lower-body bodyweight exercise that builds muscular endurance with a series of hops forward and backward, as well as bodyweight squats. It can be performed for time or reps, usually in a circuit workout or as a lower-body finisher.",Strength,Abductors,Body Only,Intermediate
FYR Thigh Killa,"The thigh killa is a challenging lower-body bodyweight exercise that builds muscular endurance with a series of hops and bodyweight squats. It can be performed for time or reps, usually in a circuit workout or as a lower-body finisher.",Strength,Abductors,Body Only,Intermediate
Side-lying leg adduction scissor,"The side-lying leg adduction scissor is a dynamic core exercise that combines the isometric hold of a side-lying leg lift with leg adductions to further challenge the core and adductors. It targets multiple muscles of the core, primarily the rectus abdominis or ""six-pack"" muscles. It can be performed for time or reps in the ab-focused portion of any workout.",Strength,Adductors,Body Only,Intermediate
Incline dumbbell biceps curl,"The incline dumbbell biceps curl is an exercise targeting the biceps and performed face up on an incline bench. This creates a vertical arm angle, which helps to isolate the biceps and limit involvement of the shoulder muscles. This curl variation is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or arm-focused training.",Strength,Biceps,Bands,Intermediate
Banded biceps curl in squat position,"The banded biceps curl in squat position is an exercise targeting the biceps, although it also works the core and lower body.",Strength,Biceps,Bands,Intermediate
Banded Hammer Press - Gethin Variation,The machine chest press is an upper body exercise targeting the pectoral muscles.,Strength,Biceps,Bands,Intermediate
Band standing concentration curl,"The band standing concentration curl is a variation of a popular biceps-focused exercise utilizing a band instead of a dumbbell. It allows you to focus on one biceps at a time and really squeeze out intense peak contractions. Band concentration curls are usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of an upper-body or arm-focused workout.",Strength,Biceps,Bands,Intermediate
Brachialis SMR,"Brachialis self-myofascial release (SMR) is a self-administered soft-tissue treatment for the upper body, usually using a foam roller, lacrosse ball, or other ""trigger point"" massage tool. By applying pressure strategically to the biceps or brachialis muscles of the upper arm, some people find they can cause this often painful and tight muscle to relax or ""release."" Brachialis SMR is often accompanied by SMR on the triceps muscles or pectorals, or by stretches that target the biceps or pecs.",Stretching,Biceps,Foam Roll,Beginner
Wide-grip barbell curl,"The wide-grip barbell curl is a variation of the classic barbell curl with the grip wider than shoulder width. It is thought that this helps build the inner or ""short"" head of the biceps muscles. This movement is usually performed for moderate to high reps, such as 8-12 reps per set.",Strength,Biceps,Barbell,Beginner
EZ-bar spider curl,"The EZ-bar spider curl is an exercise targeting the biceps and performed face down on either an incline bench or on the flat side of a preacher bench. The EZ-bar makes for a more comfortable wrist position, while the angle helps to isolate the biceps and limit involvement of the shoulder muscles. This curl variation is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or arm-focused training.",Strength,Biceps,Barbell,Intermediate
Barbell Curl,"The barbell curl is an arm exercise that is also one of the most recognizable movements in all of bodybuilding and fitness. It helps build sleeve-popping biceps and allows heavier loading than many other curl variations. It is usually performed in moderate to high reps, such as 8-12 reps per set, as part of the arm-focused portion of any workout.",Strength,Biceps,Barbell,Intermediate
Close-grip EZ-bar curl,"The close-grip EZ-bar curl is an exercise targeting the biceps, particularly the long head. The main difference between this exercise and standard EZ-bar curls is that the hands are positioned closer together on the bar. It is thought that this helps build the outer biceps head and the peak. This curl variation is usually performed for moderate to high reps, such as 8-12 reps per set.",Strength,Biceps,Barbell,Beginner
Preacher Curl,"The EZ-bar preacher curl is a classic exercise for building bigger biceps. This move is all about isolation. With the back of the upper arms against the pad, it’s next to impossible to cheat. Go light, get a great pump, and build that peak!",Strength,Biceps,Barbell,Intermediate
Close-grip barbell curl,"The close-grip barbell curl is a curl variation where the hands are closer than shoulder width. It is thought that this helps build the outer biceps head and the peak. This curl variation is usually performed for moderate to high reps, such as 8-12 reps per set.",Strength,Biceps,Barbell,Beginner
Drag curl,"The drag curl is a biceps exercise that attempts to remove the influence of the front deltoids on the classic curl. With the elbows kept back, the barbell ""drags"" up the torso. It is usually performed for moderate to high reps, such as 8-15 reps per set, as part of an upper-body or arms-focused workout.",Strength,Biceps,Barbell,Beginner
Reverse-grip barbell curl,"The reverse-grip barbell curl is a variation on the biceps curl where the palms face downward. The switch from an underhand to an overhand grip brings the forearm and brachialis muscles more into the exercise. If it is uncomfortable to the wrists, try performing it on the angles of an EZ-curl bar.",Strength,Biceps,Barbell,Intermediate
Seated wide-grip curl to close-grip curl,"The seated wide-grip curl to close-grip curl is a variation on the classic seated dumbbell curl. It is thought that wide-grip curls target the inner head of the biceps more, while close-grip curls target the outer head or peak. This variation allows you to get the benefits of both.",Strength,Biceps,Barbell,Beginner
Seated Straigh-Bar Curl Superset,"The seated wide-grip curl to close-grip curl is a variation on the classic seated dumbbell curl. The variation is that the range of motion changes in alternating fashion—one more traditional, one where you’re bringing the weight in more from the side.",Strength,Biceps,Barbell,Beginner
Reverse-grip EZ-bar curl,"The reverse-grip EZ-bar curl is an exercise targeting the biceps and forearms. Because grip strength is a limitation with this move, it is often performed for moderate to high reps as part of an upper-body or arm-focused workout.",Strength,Biceps,Barbell,Intermediate
EZ-Bar Spider Curl - Gethin Variation,The EZ-bar spider curl is an isolation exercise targeting the biceps and performed face-down on an incline bench. The EZ-bar makes for a more comfortable wrist position.,Strength,Biceps,Barbell,Intermediate
Barbell curl-,"The barbell curl is an arm exercise that is also one of the most recognizable movements in all of bodybuilding and fitness. It helps build sleeve-popping biceps and allows heavier loading than many other curl variations. It is usually performed in moderate to high reps, such as 8-12 reps per set, as part of the arm-focused portion of any workout.",Strength,Biceps,Barbell,Intermediate
Paul Carter Barbell Curl,"The barbell curl is an arm exercise that is also one of the most recognizable movements in all of bodybuilding and fitness. It helps build sleeve-popping biceps and allows heavier loading than many other curl variations. It is usually performed in moderate to high reps, such as 8-12 reps per set, as part of the arm-focused portion of any workout.",Strength,Biceps,Barbell,Intermediate
Standing band biceps curl,The standing band biceps curl is an arm-focused exercise using a band for resistance. This variation is usually performed for moderate to high reps as part of an arms-focused or upper-body workout.,Strength,Biceps,Barbell,Intermediate
Close-Grip EZ-Bar Curl - Gethin Variation,"The close-grip EZ-bar curl is an exercise targeting the biceps, particularly the long head. The main difference between this exercise and standard barbell curls is that the hands are positioned closer together on the bar. It is thought that this helps build the outer biceps head and the peak. This curl variation is usually performed for moderate to high reps, like at least 8-12 reps per set.",Strength,Biceps,Barbell,Intermediate
AM Standing Barbell Curl,"The standing EZ-bar curl is an immenselyp popular exercise targeting the biceps. It is commonly performed for moderate to high reps as part of an upper body or arms-focused workout. Many gyms even have EZ-bars at fixed weights, allowing for easy weight changes.",Strength,Biceps,Barbell,Intermediate
EZ-bar preacher curl,"The EZ-bar preacher curl is a classic exercise for building bigger biceps. This move is all about isolation. With the back of the upper arms against the pad, it's next to impossible to use momentum which forces the muscles to work harder.",Strength,Biceps,Barbell,Intermediate
Hammer Curls,"This curl is performed simultaneously with dumbbells but without wrist supination. Throughout each rep, the wrists remain neutral, like a carpenter hammering a nail.",Strength,Biceps,Dumbbell,Intermediate
Biceps curl to shoulder press,"The biceps curl to shoulder press is a dumbbell complex that combines two exercises that build and strengthen the biceps and shoulders or deltoids. It is usually performed one rep of each movement at a time, although you could perform more reps of each, or increase the reps in successive rounds (e.g., 1 rep in round 1, 2 reps in round 2, etc.). No matter how you structure the sets and reps, it is a time-efficient way to hit two crucial upper-body muscles in any workout.",Strength,Biceps,Dumbbell,Beginner
Concentration curl,"The concentration curl is a classic exercise for building the biceps one arm at a time. It can be performed bent over or kneeling, but is more often performed seated on a bench. It's great for emphasizing the biceps peak and is often used to finish a biceps workout. Like most curl variations, these are usually performed for moderate to high reps, such as 8-12 reps per set or more.",Strength,Biceps,Dumbbell,Intermediate
Dumbbell Bicep Curl,"The dumbbell biceps curl is a single-joint exercise for building bigger and stronger biceps. Popular among gym goers of all experience levels, this move can be done seated or standing. It is generally performed for moderate to high reps, such as 8-12 reps or higher, as part of the arm-focused portion of a workout.",Strength,Biceps,Dumbbell,Intermediate
Cross-body hammer curl,"The cross-body hammer curl is a dumbbell exercise that targets the biceps, brachialis, and forearm muscles. Rather than lifting the weights directly in front of the body, you lift them across the torso. Throughout each rep, the wrists remain neutral, like a carpenter hammering a nail. This helps isolate the brachialis muscles on each arm. It is generally performed for moderate to high reps, such as 8-12 reps or more, as part of the arm-focused portion of a workout.",Strength,Biceps,Dumbbell,Beginner
Dumbbell Alternate Bicep Curl,"The alternating biceps curl is a single-joint exercise for building bigger and stronger biceps one arm at a time. Popular among gym goers of all experience levels, this move can be done seated or standing. It is generally performed for moderate to high reps, such as 8-12 reps or higher, as part of the arm-focused portion of a workout.",Strength,Biceps,Dumbbell,Intermediate
Single-arm dumbbell preacher curl,"The single-arm dumbbell preacher curl is an exercise that focuses on building the biceps, particularly the biceps peak. Most people will go light on this movement, performing it for moderate to high reps as part of an upper-body or arms-focused workout.",Strength,Biceps,Dumbbell,Intermediate
Alternate Incline Dumbbell Curl,"The alternating incline dumbbell biceps curl is an exercise targeting the biceps and performed face up on an incline bench. This creates a vertical arm angle which helps to isolate the biceps and limit involvement of the shoulder muscles. This curl variation is usually performed for moderate to high reps, such as 8-12 rep per arm or more, as part of upper-body or arm-focused training.",Strength,Biceps,Dumbbell,Intermediate
Standing concentration curl,"The standing concentration curl is a variation on the more common seated concentration curl, which is a staple of bodybuilding arm routines. It can serve as a substitute for preacher curl variations if a preacher bench is unavailable and is also a classic way to focus in on the biceps peak. It is usually performed for moderate to high reps, such as 8-10 reps per set, with a focus on strict form and controlled tempo.",Strength,Biceps,Dumbbell,Beginner
Alternating incline dumbbell biceps curl,"The alternating incline dumbbell biceps curl is an exercise targeting the biceps and performed face up on an incline bench. This creates a vertical arm angle which helps to isolate the biceps and limit involvement of the shoulder muscles. This curl variation is usually performed for moderate to high reps, such as 8-12 rep per arm or more, as part of upper-body or arm-focused training.",Strength,Biceps,Dumbbell,Intermediate
Alternate Hammer Curl,"The alternating hammer curl is performed with dumbbells but without wrist supination. Throughout each rep, the wrists remain neutral, like a carpenter hammering a nail.",Strength,Biceps,Dumbbell,Intermediate
Seated dumbbell biceps curl,"The seated dumbbell biceps curl is a popular exercise for building bigger biceps. While curls can effectively be performed standing as well, performing them seated can enforce strict form and perhaps boost the mind-muscle connection. Like most curl variations, these are usually performed for moderate to high reps, such as 8-12 reps per set or more.",Strength,Biceps,Dumbbell,Intermediate
Dumbbell preacher curl,"The dumbbell preacher curl is an exercise that focuses on building the biceps, particularly the biceps peak. All you need is a pair of dumbbells and a preacher bench. It's usually performed for moderate to high reps as part of an upper-body or arms-focused workout.",Strength,Biceps,Dumbbell,Intermediate
Standing Dumbbell Reverse Curl,"With the reverse-grip dumbbell curl, the palms face down, not up. This unorthodox wrist position simultaneously targets the biceps while also building forearm and grip strength. The move can performed standing or seated.",Strength,Biceps,Dumbbell,Beginner
Palms-out incline biceps curl,"The palms-out incline biceps curl is an exercise targeting the biceps. It is largely similar to the incline dumbbell curl, but the palms-out position targets the long head of the biceps, which is responsible for the biceps ""peak."" This curl variation is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or arm-focused training.",Strength,Biceps,Dumbbell,Beginner
Straight-arm plank with biceps curl,"The straight-arm plank with biceps curl is a hybrid movement that trains the abdominal and biceps muscles simultaneously. It can address multiple muscle groups in a time-efficient muscle-building or circuit-style workout, while also providing an additional cardiovascular challenge.",Strength,Biceps,Dumbbell,Beginner
Face-down incline dumbbell biceps curl,"The face-down incline dumbbell biceps curl is an exercise targeting the biceps and performed face down on an incline bench. This creates a vertical arm angle, which helps to isolate the biceps and limit involvement of the shoulder muscles. This curl variation is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or arm-focused training.",Strength,Biceps,Dumbbell,Beginner
Seated hammer curl,"The seated hammer curl is a popular exercise for building bigger biceps and forearms. The movement resembles hammering a nail—hence the name. While curls can effectively be performed standing as well, performing them seated can enforce strict form and perhaps boost the mind-muscle connection. Like most curl variations, these are usually performed for moderate to high reps, such as 8-12 reps per set or more.",Strength,Biceps,Dumbbell,Intermediate
Paul Carter Incline Dumbbell Biceps Curl,The incline dumbbell biceps curl is an isolation exercise targeting the biceps. This variation targets the long head of the biceps more than a traditional curl and there is more overall tension to this muscle.,Strength,Biceps,Dumbbell,Intermediate
Paul Carter Concentration Curl,"The concentration curl is a classic exercise for building the biceps one arm at a time. It can be performed bent over or kneeling, but is more often performed seated on a bench. It's great for emphasizing the biceps peak and is often used to finish a biceps workout. Like most curl variations, these are usually performed for moderate to high reps, such as 8-12 reps per set or more.",Strength,Biceps,Dumbbell,Intermediate
FYR Dumbbell Curl,"The dumbbell biceps curl is a single-joint exercise for building bigger and stronger biceps. Popular among gym goers of all experience levels, this move can be done seated or standing. It is generally performed for moderate to high reps, such as 8-12 reps or higher, as part of the arm-focused portion of a workout.",Strength,Biceps,Dumbbell,Intermediate
Dumbbell biceps curl to upright row,"The dumbbell biceps curl to upright row is a dumbbell complex that combines two exercises that build and strengthen the biceps, traps, and the middle head of the deltoids. It is usually performed one rep of each movement at a time, although you could perform more reps of each, or increase the reps in successive rounds (e.g., 1 rep in round 1, 2 reps in round 2, etc.). No matter how you structure the sets and reps, it is a time-efficient way to hit multiple upper-body muscles in any workout.",Strength,Biceps,Dumbbell,Intermediate
FYR Dumbbell Hammer Curl,"This curl is performed simultaneously with dumbbells but without wrist supination. Throughout each rep, the wrists remain neutral, like a carpenter hammering a nail.",Strength,Biceps,Dumbbell,Intermediate
Dumbbell overhead hold with single-arm curl,"The dumbbell overhead hold with single-arm curl combines an isometric overhead hold with a curl for the other arm. The two movements collectively target the muscles of the shoulders and arms, while providing a surprising core challenge. Expect to be challenged, even with light weight.",Strength,Biceps,Dumbbell,Intermediate
FYR Kneeling Biceps,The kneeling concentration curl allows you to target the biceps without having the ability to use momentum from the rest of your body to move the weight.,Strength,Biceps,Dumbbell,Intermediate
Lunge hold dumbbell curl,"The lunge hold dumbbell curl is a challenging complex that combines an isometric hold at the bottom of a lunge with a dumbbell biceps curl. The two exercises combine to target the legs, core, and biceps. The curl will determine the amount of weight you can use, but even a light weight will make the lunge hold seriously challenging.",Strength,Biceps,Dumbbell,Intermediate
FYR Dumbbell Biceps Curl,"The dumbbell biceps curl is a single-joint exercise for building bigger and stronger biceps. Popular among gym goers of all experience levels, this move can be done seated or standing. It is generally performed for moderate to high reps, such as 8-12 reps or higher, as part of the arm-focused portion of a workout.",Strength,Biceps,Dumbbell,Intermediate
Alternating dumbbell snatch,"The alternating dumbbell snatch is an explosive exercise that builds full-body power and targets the muscles of the hips, back, and shoulders. Performing it by alternating arms gives each arm the chance to recover, allowing you to do a greater amount of quality work. It can be performed for low reps with a focus on power and speed, or for higher reps to build muscle or as part of a metabolic conditioning circuit.",Strength,Biceps,Dumbbell,Intermediate
TBS Incline Dumbbell Curl,The incline dumbbell biceps curl is an isolation exercise targeting the biceps. This variation targets the long head of the biceps more than a traditional curl and there is more overall tension to this muscle.,Strength,Biceps,Dumbbell,Intermediate
TBS Hammer Curl,"The alternating hammer curl is performed with dumbbells but without wrist supination. Throughout each rep, the wrists remain neutral, like a carpenter hammering a nail.",Strength,Biceps,Dumbbell,Intermediate
Reverse-grip dumbbell curl,"With the reverse-grip dumbbell curl, the palms face down, not up. This unorthodox wrist position simultaneously targets the biceps while also building forearm and grip strength. The move can be performed standing or seated. Because grip is a limiting factor, it is usually performed for moderate to high reps, such as 8-10 reps per set.",Strength,Biceps,Dumbbell,Intermediate
Incline Dumbbell Curl - Gethin Variation,The incline dumbbell biceps curl is an isolation exercise targeting the biceps. This variation targets the long head of the biceps more than a traditional curl and there is more overall tension to this muscle.,Strength,Biceps,Dumbbell,Intermediate
Hammer curl,"The hammer curl is a dumbbell movement that focuses on the biceps, brachialis, and forearm muscles. Throughout each rep, the wrists remain neutral, like a carpenter hammering a nail. It is generally performed for moderate to high reps, such as 8-12 reps or more, as part of the arm-focused portion of a workout.",Strength,Biceps,Dumbbell,Intermediate
Seated Dumbbell Curl - Gethin Variation,"The seated dumbbell biceps curl is a standard exercise for building bigger biceps. While dumbbell biceps curls can be performed standing, this version involves sitting on a bench.",Strength,Biceps,Dumbbell,Intermediate
Dumbbell Hammer Curl - Gethin Variation,"This curl is performed simultaneously with dumbbells but without wrist supination. Throughout each rep, the wrists remain neutral, like a carpenter hammering a nail.",Strength,Biceps,Dumbbell,Intermediate
Single-arm seated dumbbell curl,"The single-arm seated dumbbell curl is a popular exercise for building bigger biceps. Performing it one arm at a time may allow you to use slightly heavier weight, while focusing on really feeling the mind-muscle connection in the working arm. Like most curl variations, these are usually performed for moderate to high reps, such as 8-12 reps per set or more.",Strength,Biceps,Dumbbell,Intermediate
Lying Cable Curl - Gethin Variation,The lying cable biceps curl is an isolation exercise that eliminates the possibility of using momentum from the lower body to raise the weight.,Strength,Biceps,Dumbbell,Intermediate
Dumbbell biceps curl,"The dumbbell biceps curl is a single-joint exercise for building bigger and stronger biceps. Popular among gym goers of all experience levels, this move can be done seated or standing. It is generally performed for moderate to high reps, such as 8-12 reps or higher, as part of the arm-focused portion of a workout.",Strength,Biceps,Dumbbell,Intermediate
AM Hammer Curls,"This curl is performed simultaneously with dumbbells but without wrist supination. Throughout each rep, the wrists remain neutral, like a carpenter hammering a nail.",Strength,Biceps,Dumbbell,Intermediate
AM Seated Hammer Curls,"The seated hammer curl is a popular exercise for building bigger biceps. The movement resembles hammering a nail—hence the name. While hammer can be performed standing, this version involves sitting on a bench.",Strength,Biceps,Dumbbell,Intermediate
Seated alternating biceps curl,"The seated alternating biceps curl is an exercise that builds bigger and stronger biceps. The alternating technique allows one arm to rest briefly while the other arm lifts. It is usually performed for moderate to high reps, such as 8-12 reps or more, as part of the upper-body or arm-focused portion of a workout.",Strength,Biceps,Dumbbell,Intermediate
Alternating hammer curl,"The alternating hammer curl is performed with dumbbells but without wrist supination. Throughout each rep, the wrists remain neutral, like a carpenter hammering a nail. It is generally performed for moderate to high reps, such as 8-12 reps or more, as part of the arm-focused portion of a workout.",Strength,Biceps,Dumbbell,Intermediate
Alternating biceps curl,"The alternating biceps curl is a single-joint exercise for building bigger and stronger biceps one arm at a time. Popular among gym goers of all experience levels, this move can be done seated or standing. It is generally performed for moderate to high reps, such as 8-12 reps or higher, as part of the arm-focused portion of a workout.",Strength,Biceps,Dumbbell,Intermediate
Plate hammer curl,"The plate hammer curl is an exercise that targets the long head of the biceps as well as the brachialis and brachioradialis muscles. Typically hammer curls are done with dumbbells, but in this case, holding a weight plate places the hands in the same neutral position.",Strength,Biceps,Other,Beginner
Barbell spider curl,"The barbell spider curl is an exercise targeting the biceps and performed face down on either an incline bench or on the flat side of a preacher bench. The vertical bench angle helps to isolate the biceps and limit involvement of the shoulder muscles. This curl variation is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or arm-focused training.",Strength,Biceps,Other,Intermediate
Barbell forehead curl,"The barbell forehead curl is a classic movement from the Golden Age of bodybuilding and is often associated with Dave ""The Blond Bomber"" Draper. The barbell is brought up to your forehead instead of to your chest, emphasizing the squeeze and peak contraction. It is usually performed for moderate to high reps, such as 8-12 reps per set.",Strength,Biceps,Other,Intermediate
Overhead cable curl,"Also known as a crucifix curl, the overhead cable curl is a biceps-focused exercise performed between two cable stacks, using a pair of D-handles. The arms and elbows are held at shoulder height throughout the movement, and both hands curl in toward the ears. This position is designed to eliminate shoulder involvement and momentum, while targeting the biceps peak. This movement is generally done for moderate to high reps, such as 8-12 reps per set or more, as part of arm-focused training.",Strength,Biceps,Cable,Intermediate
Standing One-Arm Cable Curl,The single-arm cable biceps curl is a single-joint isolation exercise for building the biceps. This move is intended to be strict and deliberate; this is not an exercise for using momentum or otherwise cheating.,Strength,Biceps,Cable,Beginner
Standing Biceps Cable Curl,"The cable straight-bar biceps curl takes a classic bodybuilding exercise, the standing barbell curl, and replaces the barbell with a handle attached to a cable. This is a common burnout move performed for moderate to high reps, such as 8-12 reps per set, as part of an upper-body or arm-focused workout.",Strength,Biceps,Cable,Intermediate
Cable rope hammer curl,"The cable rope hammer curl is a popular arm-focused exercise performed with a rope handle attached by a cable to a weight stack. It uses a neutral (palms facing one another) grip, which targets the forearms and brachialis muscles in addition to the biceps. Because grip is a limitation, it is usually performed for moderate to high reps, such as 8-12 reps per set or more.",Strength,Biceps,Cable,Intermediate
Lying cable biceps curl,"The lying cable biceps curl is a cable exercise that targets the biceps. It is performed lying on the back, either on a bench or the ground, with the feet facing toward a cable stack. This movement is usually performed for moderate to high reps for a burn and pump as part of an arm-focused workout.",Strength,Biceps,Cable,Beginner
Cable rope preacher hammer curl,"The cable rope preacher hammer curl is a single-joint arm exercise that builds strength and size in the biceps using a cable stack, a preacher bench, and a rope grip. The neutral or ""hammer"" grip amplifies activation of both the grip and the brachialis muscles, building arm thickness. The angle of the bench also effectively removes the shoulders from the movement, largely isolating the biceps. It is generally performed for higher reps, at least 8-15 per set.",Strength,Biceps,Cable,Beginner
Lying Close-Grip Bar Curl On High Pulley,The lying high-cable biceps curl is an unusual move for building the biceps—but it’s a highly effective one. Lying prone and curling down toward you provides a different stimulus than more standard approaches allow.,Strength,Biceps,Cable,Beginner
Cable EZ-Bar Preacher Curl - Gethin Variation,"The cable preacher curl is a single-joint arm exercise that builds strength and size in the biceps using a cable stack and a preacher bench. It is popular in muscle-building arm workouts because the angle of the bench effectively removes the shoulders from the movement, largely isolating the biceps. It is generally performed for higher reps, at least 8-15 per set.",Strength,Biceps,Cable,Intermediate
Squatting cable EZ-bar biceps curl,"The squatting cable EZ-bar biceps curl is an exercise that builds and strengthens the biceps while the lower body is in a static squat position. It is usually performed for higher rep sets, such as 8-12 reps per set or more, in combination with other curls or arm training. It is most similar in arm positioning to a preacher curl, but has some unique benefits to the lower body, as well.",Strength,Biceps,Cable,Intermediate
Cable straight-bar biceps curl,"The cable straight-bar biceps curl takes a classic bodybuilding exercise, the standing barbell curl, and replaces the barbell with a handle attached to a cable. This is a common burnout move performed for moderate to high reps, such as 8-12 reps per set, as part of an upper-body or arm-focused workout.",Strength,Biceps,Cable,Intermediate
Standing reverse-grip cable curl,"The standing reverse-grip cable curl takes a classic bodybuilding exercise, the reverse barbell curl, and tweaks it by using a handle attached to a cable stack instead. It targets the forearm muscles and brachialis to a greater degree than underhand biceps curl variations. Because grip is a limitation, this move is commonly performed for moderate to high reps, such as 8-12 reps per set or more, as part of an upper-body or arm-focused workout.",Strength,Biceps,Cable,Intermediate
Lying high-cable biceps curl,The lying high-cable biceps curl is a single-joint exercise targeting the biceps in a prone (face-up) position. It is usually performed for moderate to high reps as part of the arm-focused portion of a workout.,Strength,Biceps,Cable,Intermediate
High-Pulley Cable Curl - Gethin Variation,"Also known as a crucifix curl, the overhead cable curl is a biceps-focused exercise performed between two cable stacks, using a pair of D-handles. The arms and elbows are held at shoulder height throughout the movement, and both hands curl in toward the ears. This position is designed to eliminate shoulder involvement and momentum, while targeting the biceps peak. This movement is generally done for moderate to high reps, such as 8-12 reps per set or more, as part of arm-focused training.",Strength,Biceps,Cable,Intermediate
Standing High Cable Curl - Gethin Variation,"The cable straight-bar biceps curl takes a classic bodybuilding exercise, the standing barbell curl, and replaces the barbell with a handle attached to a cable. This is a common burnout move performed for moderate to high reps, such as 8-12 reps per set, as part of an upper-body or arm-focused workout.",Strength,Biceps,Cable,Intermediate
High Cable Curls,The lying high-cable biceps curl is a single-joint exercise targeting the biceps in a prone (face-up) position. It is usually performed for moderate to high reps as part of the arm-focused portion of a workout.,Strength,Biceps,Cable,Intermediate
Seated cable biceps curl,The seated cable biceps curl is a single-joint arm exercise intended to isolate the biceps. The seated position helps eliminate the use of momentum. This movement is usually performed for moderate to high reps for a burn and pump as part of an arm-focused workout.,Strength,Biceps,Cable,Intermediate
Lying Close-Grip Bar Curl On High Pulley - Gethin Variation,The lying high-cable biceps curl is an unusual move for building the biceps—but it’s a highly effective one. Lying prone and curling down toward you provides a different stimulus than more standard approaches allow.,Strength,Biceps,Cable,Intermediate
Standing Cable Curl - Gethin Variation,"The cable straight-bar biceps curl takes a classic bodybuilding exercise, the standing barbell curl, and replaces the barbell with a handle attached to a cable. This is a common burnout move performed for moderate to high reps, such as 8-12 reps per set, as part of an upper-body or arm-focused workout.",Strength,Biceps,Cable,Intermediate
AM Cable Biceps Curl,"The cable straight-bar biceps curl takes a classic bodybuilding exercise, the standing barbell curl, and replaces the barbell with a handle attached to a cable. This is a common burnout move performed for moderate to high reps, such as 8-12 reps per set, as part of an upper-body or arm-focused workout.",Strength,Biceps,Cable,Intermediate
Single-arm cable biceps curl,"The single-arm cable biceps curl is a single-joint isolation exercise for building the biceps. This move is intended to be strict and deliberate; this is not an exercise for using momentum or otherwise cheating. It is usually performed for moderate to high reps, such as 8-12 reps or more per set, as part of an arm-focused workout.",Strength,Biceps,Cable,Intermediate
BFR cable rope hammer curl,"The blood flow restriction (BFR) cable rope hammer curl is an arm movement that builds biceps size and strength using a cable stack, rope grip, and blood flow restriction bands. It is popular in high-rep ""pump""-style arm workouts. The bands should be placed as high as possible on your arms, at a tightness of no greater than 8 on a scale of 10. Most BFR workouts recommend using a far lighter weight than usual, perhaps as low as 25-50 percent of a normal working weight.",Strength,Biceps,Cable,Intermediate
Machine Preacher Curls,The machine preacher curl is an isolation exercise targeting the biceps.,Strength,Biceps,Machine,Beginner
Single-arm machine preacher curl,"The single-arm machine preacher curl is a popular exercise to build size and strength in the biceps. It approximates the motion of a free-weight preacher curl, but uses a selectorized weight stack or plate-loaded machine. Many such machines offer different grips and grip widths. Machine biceps curls are often done for moderate to high reps, such as 8-12 reps per set or more, as part of the upper-body or arm-focused portion of a workout.",Strength,Biceps,Machine,Intermediate
Machine preacher curl,"The machine preacher curl is a popular exercise to build size and strength in the biceps. It approximates the motion of a free-weight preacher curl, but uses a selectorized weight stack or plate-loaded machine. Many such machines offer different grips and grip widths. Machine biceps curls are often done for moderate to high reps, such as 8-12 reps per set or more, as part of the upper-body or arm-focused portion of a workout.",Strength,Biceps,Machine,Intermediate
Smith machine drag curl,"The Smith machine drag curl is a biceps-focused exercise using the bar in a Smith machine. It is usually trained in moderate to high reps, at least 8-15 reps per set, and can work in the biceps-focused portion of any workout.",Strength,Biceps,Machine,Intermediate
TBS Chin-Up,"The a chin-up is a variation of the pull-up exercise in which the reps are performed with the palms facing toward the body, in an underhand position, with a grip that is narrower than shoulder-width. Like other pull-up variations, it builds strength and muscle in the upper back, biceps, and core, but it utilizes the biceps slightly more than overhand pull-ups. It can be used as a more shoulder-friendly alternative to straight-bar pull-ups, or to help perform more reps than you can perform overhand.",Strength,Biceps,Body Only,Intermediate
Pull-up - Gethin Variation,"The pull-up is a multi-joint bodyweight exercise that builds strength and muscle in the upper back, biceps, and core. It is often used as a measurement tool in military or tactical fitness tests, and is an excellent gauge of “relative strength” which is strength in relation to bodyweight.",Strength,Biceps,Body Only,Intermediate
EZ-Bar Curl,"The standing EZ-bar curl is an immensely popular exercise targeting the biceps. It is commonly performed for moderate to high reps as part of an upper body or arms-focused workout. Many gyms even have EZ-bars at fixed weights, allowing for easy weight changes.",Strength,Biceps,E-Z Curl Bar,Intermediate
Reverse Barbell Preacher Curls,"The reverse-grip barbell curl is a variation on the biceps curl where the palms face downward. The switch from an underhand to an overhand grip brings the forearm and brachialis muscles more into the exercise. If it is uncomfortable to the wrists, try performing it on the angles of an EZ-curl bar.",Strength,Biceps,E-Z Curl Bar,Beginner
Standing EZ-Bar Curl - Gethin Variation,"The standing EZ-bar curl is an immenselyp popular exercise targeting the biceps. It is commonly performed for moderate to high reps as part of an upper body or arms-focused workout. Many gyms even have EZ-bars at fixed weights, allowing for easy weight changes.",Strength,Biceps,E-Z Curl Bar,Intermediate
TBS EZ-Bar Curl,"The standing EZ-bar curl is an immenselyp popular exercise targeting the biceps. It is commonly performed for moderate to high reps as part of an upper body or arms-focused workout. Many gyms even have EZ-bars at fixed weights, allowing for easy weight changes.",Strength,Biceps,E-Z Curl Bar,Intermediate
Standing EZ-bar curl,"The standing EZ-bar curl is a popular exercise targeting the biceps. It is commonly performed for moderate to high reps as part of an upper-body or arm-focused workout. Many gyms even have EZ-bars at fixed weights, allowing for easy weight changes.",Strength,Biceps,E-Z Curl Bar,Intermediate
Calf SMR,"Calf self-myofascial release (SMR) is a self-administered soft-tissue treatment for the lower body, usually using a foam roller, lacrosse ball, or other ""trigger point"" massage tool. By applying pressure strategically to the calf muscles of the lower leg, some people find they can cause this often painful and tight muscle to relax or ""release."" Calf SMR is often accompanied by SMR on the quadriceps muscles, or by stretches that target the calves.",Stretching,Calves,Foam Roll,Beginner
Standing barbell calf raise,"The standing barbell calf raise is a popular exercise to target the calf muscles of the lower leg, particularly the gastrocnemius muscle. It can be performed for time or for reps, either using a barbell or Smith machine bar if balance is a problem.",Strength,Calves,Barbell,Beginner
Smith machine standing calf raise,"The Smith machine standing calf raise is a machine-based exercise targeting the muscles of the calves, particularly the gastrocnemius or upper calf muscle. It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of the lower-body portion of a workout.",Strength,Calves,Barbell,Intermediate
Standing Dumbbell Calf Raise,"The standing dumbbell calf raise is a popular exercise to target the calf muscles of the lower leg, and in particular the gastrocnemius muscles. It can be performed for time or for reps, either two dumbbells, or one if balance is a problem and you would like to use your free hand to hold a fixed object.",Strength,Calves,Dumbbell,Intermediate
Single-leg standing dumbbell calf raise,"The single-leg standing dumbbell calf raise is a popular exercise to target the calf muscles of the lower leg, particularly the gastrocnemius muscle. It can be performed for time or for reps, either with two dumbbells or with one if balance is a problem and you would like to use your free hand to hold a fixed object.",Strength,Calves,Dumbbell,Intermediate
Dumbbell walking calf raise,"The dumbbell walking calf raise is a dynamic exercise targeting the calf muscles of the lower leg, particularly the gastrocnemius muscle. It can be performed for distance or for reps.",Strength,Calves,Dumbbell,Intermediate
Weighted donkey calf raise,"The weighted donkey calk raise is a strength and muscle-building exercise focused on the muscles of the lower leg, most prominently the gastrocnemius muscle. While traditional donkey calf raises involved either a specific machine or carrying another person on one's back, this method uses a weight belt. It can be done in traditional muscle-building rep ranges, or for higher reps as part of lower-body training.",Strength,Calves,Other,Intermediate
Single-leg machine seated calf raise,"The single-leg machine seated calf raise is an exercise targeting the calf muscles of the lower leg, particularly the soleus muscle. It is usually performed for moderate to high reps, such as 8-12 reps per set, but occasionally for higher reps of 20 per set or more.",Strength,Calves,Other,Intermediate
Smith Machine Calf Raise,"The Smith machine standing calf raise is a machine-based exercise targeting the muscles of the calves, particularly the gastrocnemius or upper calf muscle. It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of the lower-body portion of a workout.",Strength,Calves,Machine,Intermediate
Standing Calf Raises,"The standing calf raise is a popular movement to target the calf muscles of the lower leg, and in particular the gastrocnemius muscles. When unweighted, it is usually performed for high reps or for time.",Strength,Calves,Machine,Beginner
Seated Calf Raise,"The machine seated calf raise is an exercise targeting the calf muscles of the lower leg, particularly the soleus muscle. It is usually performed for moderate to high reps, such as 8-12 reps per set, and occasionally for very high burnout-focused sets of 50-100 total reps.",Strength,Calves,Machine,Intermediate
Calf Press On The Leg Press Machine,"The leg press calf raise is an exercise that uses the leg press machine to work the calves. With the toes and balls of your feet on the platform but heels off, you push forward to work the calves.",Strength,Calves,Machine,Intermediate
Calf Press,"The standing calf raise is a popular movement to target the calf muscles of the lower leg, and in particular the gastrocnemius muscles. When unweighted, it is usually performed for high reps or for time.",Strength,Calves,Machine,Beginner
Seated Single-Leg Calf Press - Gethin Variation,"The single-leg machine seated calf raise is an exercise targeting the calf muscles of the lower leg, particularly the soleus muscle. It is usually performed for moderate to high reps, such as 8-12 reps per set, but occasionally for higher reps of 20 per set or more.",Strength,Calves,Machine,Intermediate
Seated Calf Raise - Gethin Variation,"The machine seated calf raise is an exercise targeting the calf muscles of the lower leg, particularly the soleus muscle. It is usually performed for moderate to high reps, such as 8-12 reps per set, and occasionally for very high burnout-focused sets of 50-100 total reps.",Strength,Calves,Machine,Intermediate
Donkey Calf Raise - Gethin Variation,"The donkey calk raise is a strength and muscle-building exercise focused on the muscles of the lower leg, most prominently the gastrocnemius muscle. While traditional donkey calf raises involved either a specific machine or carrying another person on one's back, this method uses a weight belt. It can be done in traditional muscle-building rep ranges, or for higher reps as part of lower-body training.",Strength,Calves,Machine,Intermediate
Standing Calf Raise Facing Hack Squat Machine - Gethin Variation,The reverse hack squat calf raise is a varation of the standing calf raise to target them in a different manner.,Strength,Calves,Machine,Intermediate
Calf Press On A Hack Squat Machine - Gethin Variation,The hack squat calf raise is a variation of the standing calf raise to target them in a different manner than seated or fully standing.,Strength,Calves,Machine,Intermediate
Smith Machine Standing Calf Raises - Gethin Variation,"The Smith machine standing calf raise is a machine-based exercise targeting the muscles of the calves, particularly the gastrocnemius or upper calf muscle. It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of the lower-body portion of a workout.",Strength,Calves,Machine,Intermediate
Hack squat calf raise,"The hack squat calf raise is a variation of the standing calf raise performed in a hack squat machine. This allows for heavy loading, but also shoulder comfort from the pads of the hack squat. Calf raise variations are often performed for relatively high reps, such as 10-20 reps per set or more.",Strength,Calves,Machine,Intermediate
Seated Calf Press - Gethin Variation,"The machine seated calf raise is an exercise targeting the calf muscles of the lower leg, particularly the soleus muscle. It is usually performed for moderate to high reps, such as 8-12 reps per set, and occasionally for very high burnout-focused sets of 50-100 total reps.",Strength,Calves,Machine,Intermediate
Leg press calf raise,"The leg press calf raise is a variation of the standing calf raise performed in a leg press machine. This allows for heavy loading, but also shoulder comfort from the pads of the leg press. Calf raise variations are often performed for relatively high reps, such as 10-20 reps per set or more.",Strength,Calves,Machine,Intermediate
Machine seated calf raise,"The machine seated calf raise is an exercise targeting the calf muscles of the lower leg, particularly the soleus muscle. It is usually performed for moderate to high reps, such as 8-12 reps per set, and occasionally for very high burnout-focused sets of 50-100 total reps.",Strength,Calves,Machine,Intermediate
Wall calf stretch,The wall calf stretch is a stretch targeting the calf muscles. This is a simple way to stretch these often-tight muscles without any equipment needed.,Stretching,Calves,Body Only,Intermediate
Standing Calf Raise,"The standing calf raise is a popular movement to target the calf muscles of the lower leg, and in particular the gastrocnemius muscles. When unweighted, it is usually performed for high reps or for time.",Strength,Calves,Body Only,Intermediate
Standing calf raise-,"The standing calf raise is a popular movement to target the calf muscles of the lower leg, particularly the gastrocnemius muscle. When unweighted, it is usually performed for high reps or for time.",Strength,Calves,Body Only,Intermediate
Band-suspended kettlebell bench press,"The band-suspended kettlebell bench press is a bench press variation where kettlebells or weight plates are hung from the ends of a barbell by looped bands. The suspended weights can be in addition to normally loaded weight plates, or in the place of them. Because the instability of the weights makes the lift difficult, this bench press variety is a popular accessory movement for building the traditional bench press in powerlifting training.",Strength,Chest,Bands,Intermediate
Incline band bench press,"The incline band bench press is variation of the incline press, a popular upper-body exercise targeting the upper pectoral muscles. While it can be a strength-focused movement, it is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or chest-focused training.",Strength,Chest,Bands,Intermediate
Band push-up,"The band push-up is a progression of the popular bodyweight version of the exercise commonly used in military and tactical physical fitness tests. Adding the dynamic resistance of the band matches the strength curve of the push-up and helps build upper-body muscle and strength, emphasizing the chest, triceps, and shoulders, but also working the upper back and core.",Strength,Chest,Bands,Intermediate
Band chest fly,"Similar to the cable chest fly, the band chest fly is a single-joint movement that works the pectoral muscles. The fly is common in upper-body and chest-focused muscle-building workouts, and the band variation works well as a pre-exhaust at the beginning of a workout or a finishing movement at the end. It is often used in combination with other presses or flyes to target the chest from different angles.",Strength,Chest,Bands,Intermediate
Close-grip bench press,"The close-grip bench press is a popular exercise targeting the triceps and chest. The main difference between this exercise and the standard bench press is that the hands and elbows are placed closer together, which places more of an emphasis on the triceps. The close-grip bench press is often used as an accessory movement for the traditional bench press, or as a triceps builder for arm training. Similar to the bench press, it can be trained in low reps for strength or higher reps for muscle or strength endurance.",Strength,Chest,Barbell,Intermediate
Barbell Bench Press - Medium Grip,"The bench press is a compound exercise that builds strength and muscle in the chest and triceps. When many people think of listing, the bench press is often the first exercise that comes to mind",Strength,Chest,Barbell,Intermediate
Decline barbell bench press,"The decline barbell bench press is a popular upper-body exercise targeting the lower pectoral muscles. While it can be a strength-focused movement, it is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or chest-focused training.",Strength,Chest,Barbell,Intermediate
Wide-grip bench press,"The wide-grip bench press is a compound exercise targeting the chest and, to a lesser extent, the triceps. The main difference between this exercise and the standard bench press is that the hands are placed farther apart on the bar. Many lifters find they can handle more weight going wide than with narrower grips, although it's also worth noting that plenty of banged-up lifters have said benching with a wide grip may also have contributed to their shoulder injuries and pain. The wide-grip bench is often used as a chest-building movement in chest or upper-body workouts, or as an accessory movement for the traditional bench press.",Strength,Chest,Barbell,Beginner
Barbell Incline Bench Press Medium-Grip,The incline bench press is an upper body compound movement that targets the upper chest.,Strength,Chest,Barbell,Intermediate
Board bench press,"The board bench press is an upper-body exercise that is commonly performed as an assistance movement for the bench press. It targets the same muscles as the bench press, including the chest and shoulders, but really focuses on the triceps. Because you can load it more heavily than a full bench press, it allows you to overload the triceps and lock out of the bench press.",Powerlifting,Chest,Barbell,Intermediate
Barbell Bench Press-Wide Grip,"The wide-grip bench pressis a compound exercise targeting the chest, primarily. The main difference between this exercise and the standard bench press is that the hands are placed wider apart on the bar.",Strength,Chest,Barbell,Beginner
Band-suspended kettlebell bench press,"The band-suspended kettlebell bench press is a bench press variation where kettlebells or weight plates are hung from the ends of a barbell by looped bands. The suspended weights can be in addition to normally loaded weight plates, or in the place of them. Because the instability of the weights makes the lift difficult, this bench press variety is a popular accessory movement for building the traditional bench press in powerlifting training.",Strength,Chest,Bands,Intermediate
Paul Carter Incline Bench Press,The incline bench press is an upper body compound movement that targets the upper chest.,Strength,Chest,Barbell,Intermediate
Incline bench press,"The incline bench press is a popular barbell exercise targeting the chest muscles, particularly the upper pectoral muscles. While it can be a strength-focused movement, it is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or chest-focused training.",Strength,Chest,Barbell,Intermediate
Bench press,"The bench press is a popular barbell exercise that builds strength and muscle in the chest, triceps, and shoulders. It is a popular way to measure overall upper-body strength, and is contested in the sport of powerlifting. When many people think of lifting, the bench press is often the first exercise that comes to mind. It can be performed for low reps for strength, higher reps for muscle, or for higher reps to build or measure strength endurance, like in the 225-pound bench press rep test in the NFL combine.",Strength,Chest,Barbell,Intermediate
TBS Close-Grip Bench Press,The close-grip bench pressis a compound exercise targeting the triceps and chest. The main difference between this exercise and the standard bench press is that the hands and elbows are placed closer together.,Strength,Chest,Barbell,Intermediate
AM Flat Bench Barbell Press,"The bench press is a compound exercise that builds strength and muscle in the chest and triceps. When many people think of listing, the bench press is often the first exercise that comes to mind",Strength,Chest,Barbell,Intermediate
UP Bench Press,"The bench press is a compound exercise that builds strength and muscle in the chest and triceps. When many people think of listing, the bench press is often the first exercise that comes to mind",Strength,Chest,Barbell,Intermediate
UP Close-Grip Bench Press,The close-grip bench pressis a compound exercise targeting the triceps and chest. The main difference between this exercise and the standard bench press is that the hands and elbows are placed closer together.,Strength,Chest,Barbell,Intermediate
King Maker Barbell Bench Press,"The bench press is a compound exercise that builds strength and muscle in the chest and triceps. When many people think of listing, the bench press is often the first exercise that comes to mind",Strength,Chest,Barbell,Intermediate
King Maker Incline Barbell Bench Press,The incline bench press is an upper body compound movement that targets the upper chest.,Strength,Chest,Barbell,Intermediate
Spoto press,"The Spoto press is a variation of the popular barbell exercise the bench press that builds strength and muscle in the chest, triceps, and shoulders. It differs from the bench press in that the lifter pauses for a few seconds at the bottom of the movement before pressing the bar back up. This pause removes all momentum and increases the time under tension for the chest and shoulder muscles to help develop upper-body musculature and strength.",Strength,Chest,Barbell,Intermediate
Kettlebell plyo push-up,"The kettlebell plyo push-up is an explosive upper-body movement that uses a kettlebell primarily as a platform for the hands. A short step, dumbbell, or other stationary object could also be used in place of the kettlebell. It can be performed for reps or time, either for low reps to build explosive power or for higher reps for conditioning.",Strength,Chest,Kettlebells,Intermediate
Kettlebell alternating floor press,"The kettlebell alternating floor press limits the range of motion you would achieve with a dumbbell or kettlebell bench press, but still targets the chest, triceps, and anterior delts. This allows you to build strength in the top portion of the lift, overload the triceps, and work on strengthening the shoulder stabilizers.",Strength,Chest,Kettlebells,Beginner
Band-suspended kettlebell bench press,"The band-suspended kettlebell bench press is a bench press variation where kettlebells or weight plates are hung from the ends of a barbell by looped bands. The suspended weights can be in addition to normally loaded weight plates, or in the place of them. Because the instability of the weights makes the lift difficult, this bench press variety is a popular accessory movement for building the traditional bench press in powerlifting training.",Strength,Chest,Bands,Intermediate
Pushups,"The push-up is a popular bodyweight exercise that is commonly used in military and tactical physical fitness tests. It’s a classic movement to build upper-body muscle and strength, emphasizing the chest, triceps, and shoulders, but also working the upper back and core.",Strength,Chest,Body Only,Intermediate
Incline Push-Up,"The hands-elevated push-up is a variation on the push-up, a body-weight standard. The hands are elevated, so that your body is aligned at an angle to the floor rather than parallel.",Strength,Chest,Body Only,Intermediate
Hands-elevated push-up,"The hands-elevated push-up is a variation on the classic push-up where the hands are placed on a bench or other elevated surface. Having the hands higher than the feet makes it easier than push-ups on the floor, but also puts the emphasis more on the triceps. It can be used as a substitute for floor push-ups or as a mechanical dropset after maxing out on floor push-ups.",Strength,Chest,Body Only,Beginner
Decline Push-Up,"The feet-elevated push-up is a variation on the push-up, a body-weight standard. The feet are elevated, so that your body is aligned at an angle to the floor rather than parallel.",Strength,Chest,Body Only,Intermediate
Close push-up to wide push-up,"The close push-up to wide push-up combines two variations of a push-up to emphasize the strengthening of different muscles. The close push-up emphasizes the triceps, while the wide push-up emphasizes the chest and shoulders.",Strength,Chest,Body Only,Intermediate
Wide-grip hands-elevated push-up,"The wide-grip hands-elevated push-up is a variation on the elevated push-up performed with the hands farther apart than with a standard push-up. Having the hands higher than the feet makes it easier than wide-grip push-ups on the floor, but the extra width also puts more emphasis on the chest muscles. It can be used as a substitute for wide-grip floor push-ups, or as a mechanical dropset after maxing out on floor push-ups.",Strength,Chest,Body Only,Beginner
Feet-elevated push-up,"The feet-elevated push-up is a variation on the push-up, a bodyweight standard. The feet are elevated so that your body is aligned at an angle to the floor rather than parallel. This makes it more difficult than push-ups on the floor, but also puts more emphasis on the shoulder muscles. It is often used as a bodyweight substitute for incline presses, or as a burnout movement for a chest or shoulder workout.",Strength,Chest,Body Only,Intermediate
Isometric Wipers,The typewriter push-up is an advanced push-up variation where the hands are extra wide and you lower toward each hand in alternating reps. It is more challenging to each working arm than traditional push-ups and also stretches and challenges the chest.,Strength,Chest,Body Only,Beginner
Clock push-up,"The clock push-up is a series of regular push-ups performed one at a time, moving your hands one step to the side between each one until you've completed a full circle. It targets the same muscles as traditional push-ups, such as the chest, triceps, and shoulders, but adds an endurance and core challenge to traditional push-ups.",Strength,Chest,Body Only,Beginner
Push-Up Wide,"The wide push-up is a variation of the push-up with the hands wider than shoulder-width apart. It targets upper-body muscle groups including the chest, shoulders, and triceps, but has more of a chest emphasis than narrower-grip push-up variations. If wide push-ups lead to pain in the front of your shoulder, opt for a narrower version.",Strength,Chest,Body Only,Beginner
Sphinx push-up,"The sphinx push-up is a difficult variation of the push-up that ends with the forearms on the ground in front of the body, rather than with the chest on the ground. It puts more stress on the triceps than traditional push-ups. It can be performed for time or reps in any bodyweight workout or during any arms-focused portion of a workout.",Strength,Chest,Body Only,Intermediate
Close-Hands Push-Up,"The close push-up is an upper-body exercise that targets the chest, triceps, and shoulders. The close hand position places more emphasis on the triceps.",Strength,Chest,Body Only,Beginner
Tiger-bend push-up,The tiger-bend push-up is an advanced push-up variation where you shift onto your forearms at the bottom position and then back onto your hands and up again. It targets the triceps far more than regular push-ups.,Strength,Chest,Body Only,Beginner
Plyo push-up,"The plyo push-up is a bodyweight exercise aimed at increasing upper-body power and strength. It targets the muscles of the chest, triceps, and shoulders, and can be trained in low reps for power and strength, or higher reps for conditioning.",Plyometrics,Chest,Body Only,Beginner
Close-grip hands-elevated push-up,"The close-grip hands-elevated push-up is a variation on the classic push-up where the hands are placed on a bench or other elevated surface. Having the hands higher than the feet makes it easier than close-grip push-ups on the floor, but also puts the emphasis more on the triceps. It can be used as a substitute for floor push-ups or close-grip push-ups, or as a mechanical dropset after maxing out on floor push-ups.",Strength,Chest,Body Only,Intermediate
Suspended push-up,"The suspended push-up is a bodyweight pushing exercise performed on a suspension strap system or gymnastic rings. It targets the chest, shoulders, and triceps, but is also challenging to the core and upper back. It can work in traditional strength and muscle-building rep ranges or for higher reps.",Strength,Chest,Body Only,Intermediate
Push Up to Side Plank,"The push-up to side plank is an upper-body and core-focused exercise combining two popular bodyweight movements. It targets the chest, triceps, and shoulders with the push-up, and the obliques and hip external rotator muscles with the side plank. It can be performed as part of a dynamic warm-up or any bodyweight strength-training workout.",Strength,Chest,Body Only,Intermediate
Side-to-side push-up,The side-to-side push-up is a variation of the push-up exercise where you side-step the opposite hand and foot and perform a push-up.,Strength,Chest,Body Only,Beginner
Typewriter push-up,The typewriter push-up is an advanced push-up variation where the hands are extra wide and you lower toward each hand in alternating reps. It is more challenging to each working arm than traditional push-ups and also stretches and challenges the chest.,Strength,Chest,Body Only,Beginner
Diamond push-up,"The diamond push-up is an advanced variation of the push-up exercise performed with the hands in a diamond shape. It increases the challenge to the triceps, but also targets the chest and shoulders.",Strength,Chest,Body Only,Intermediate
Judo push-up,"The judo push-up is an advanced push-up variation that blends elements of the yoga poses downward- and upward-facing dog. This movement increases the demands on the shoulders, but also has mobility benefits. It can work in a dynamic warm-up or mobility-focused workout, but also in bodyweight strength training.",Strength,Chest,Body Only,Beginner
Wide push-up,"The wide push-up is a variation of the push-up with the hands wider than shoulder-width apart. It targets upper-body muscle groups including the chest, shoulders, and triceps, but has more of a chest emphasis than narrower-grip push-up variations. If wide push-ups lead to pain in the front of your shoulder, opt for a narrower version.",Strength,Chest,Body Only,Beginner
Clapping Push-Up,"Also known as a plyo push-up, the clapping push-up is a bodyweight exercise aimed at increasing upper-body power and strength. It targets the muscles of the chest, triceps, and shoulders, and can be trained in low reps for power and strength, or higher reps for conditioning.",Plyometrics,Chest,Body Only,Beginner
Staggered push-up,"The staggered push-up is a variation of the push-up exercise where your hand position is staggered, with one hand forward and one back. It targets the same muscles as a traditional push-up, including the chest, triceps, and shoulders, but is more difficult to the rear arm and core.",Strength,Chest,Body Only,Beginner
Reverse-grip hands-elevated push-up,"The reverse-grip hands-elevated push-up is a bodyweight exercise performed on a Smith machine or other elevated surface. It targets the chest, triceps, and shoulders. It can work as a regression of floor reverse-grip push-ups, or in a progressive mechanical dropset moving the bar up once you reach failure at a lower height.",Strength,Chest,Body Only,Beginner
Side kick-through push-up,"The side kick-through push-up is a full-body movement that begins in a bear crawl position and ends with a leg kicked out to the side, with a push-up performed between kick-throughs. It is commonly performed for reps or timed bodyweight circuits and animal-style flows, but can also work on its own or as part of a dynamic warm-up or mobility sequence.",Strength,Chest,Body Only,Intermediate
FYR Push-Up,"The push-up is a popular bodyweight exercise that is commonly used in military and tactical physical fitness tests. It’s a classic movement to build upper-body muscle and strength, emphasizing the chest, triceps, and shoulders, but also working the upper back and core.",Strength,Chest,Body Only,Intermediate
Frog push-up,"The frog push-up is an advanced push-up variation that is performed with the legs bent and butt in the air. It heavily targets the triceps and shoulders, but is also quite challenging to the core.",Strength,Chest,Body Only,Intermediate
Wide push-up plank hold,"The wide push-up plank hold is a full-body exercise targeting the core. Because the arms aren't directly under the body, it can be more difficult than traditional push-up planks, especially for the upper back and chest, but also for the core.",Strength,Chest,Body Only,Intermediate
Close push-up,"The close push-up is an upper-body exercise that targets the chest, triceps, and shoulders. The close hand position places more emphasis on the triceps.",Strength,Chest,Body Only,Intermediate
Push-Up - Gethin Variation,"The push-up is a popular bodyweight exercise that is commonly used in military and tactical physical fitness tests. It’s a classic movement to build upper-body muscle and strength, emphasizing the chest, triceps, and shoulders, but also working the upper back and core.",Strength,Chest,Body Only,Intermediate
AM Chest Dips,The chest dip is a chest-building exercise in which the lifter hangs between two parallel handles. Leaning the torso slightly forward shifts the emphasis from the triceps to the chest.,Strength,Chest,Body Only,Intermediate
Push-up,"The push-up is a popular bodyweight exercise that is commonly used in military and tactical physical fitness tests. It’s a classic movement to build upper-body muscle and strength, emphasizing the chest, triceps, and shoulders, but also working the upper back and core.",Strength,Chest,Body Only,Intermediate
UP Push-up,"The push-up is a popular bodyweight exercise that is commonly used in military and tactical physical fitness tests. It’s a classic movement to build upper-body muscle and strength, emphasizing the chest, triceps, and shoulders, but also working the upper back and core.",Strength,Chest,Body Only,Intermediate
Total Fitness Plyo Push-Up,"The plyo push-up is a bodyweight exercise aimed at increasing upper-body power and strength. It targets the muscles of the chest, triceps, and shoulders, and can be trained in low reps for power and strength, or higher reps for conditioning.",Strength,Chest,Body Only,Intermediate
Scapular push-up,"The scapular push-up is an upper-body exercise aimed at increasing the stability of the scapulae and mobility in the shoulders. It is often performed as part of a dynamic warm-up before an upper-body workout, or as part of a mobility session.",Strength,Chest,Body Only,Intermediate
King Maker Push-up,"The push-up is a popular bodyweight exercise that is commonly used in military and tactical physical fitness tests. It’s a classic movement to build upper-body muscle and strength, emphasizing the chest, triceps, and shoulders, but also working the upper back and core.",Strength,Chest,Body Only,Intermediate
Warrior push-up,"The warrior push-up is a series of push-up and plank variations combined into a single sequence. They include a Judo push-up, plank, side plank, mountain climber, diamond push-up, and regular push-up. Done together, they tax the upper-body muscles from different angles and increase time under tension for the entire body.",Strength,Chest,Body Only,Intermediate
ACFT Hand-release push-up,"The hand-release push-up is a variation of the push-up, a popular bodyweight exercise commonly used in military and tactical physical fitness tests. It’s a movement to build upper-body strength and endurance, emphasizing the chest, triceps, and shoulders, but also working the upper back and core. This specific exercise is part of the new Army Combat Fitness Test or ACFT.",Strength,Chest,Body Only,Intermediate
1.5-rep push-up,"The 1.5-rep push-up is a more difficult variation of the push-up, commonly used to train for military and tactical physical fitness tests. It builds upper-body muscle and strength, emphasizing the chest, core, upper back, triceps, and shoulders.",Strength,Chest,Body Only,Intermediate
ACFT Triple-clap push-up,"The triple-clap push-up is an explosive bodyweight exercise aimed at increasing upper-body power and strength. It is an advanced exercise targeting the muscles of the chest, triceps, core, and shoulders.",Strength,Chest,Body Only,Intermediate
ACFT Superman push-up,"The Superman push-up is an explosive bodyweight exercise aimed at increasing upper-body power and strength. It is an advanced exercise targeting the muscles of the chest, triceps, shoulders, and core that involves pressing up off the floor and lifting the hands and feet off the ground simultaneously at the top of the movement.",Strength,Chest,Body Only,Intermediate
Cross-over push-up,The cross-over push-up is a variation of the push-up that adds a degree of difficulty by stepping over a small box or step between repetitions. It can be performed for time or for reps and creates a greater core stabilization challenge by forcing the core muscles to maintain the a neutral spine throughout the movement.,Strength,Chest,Body Only,Intermediate
Butterfly,"The machine chest fly is an exercise targeting the chest. The motion is often compared to bear-hugging a tree trunk. In chest workouts, this exercise often follows compound moves such as the bench press.",Strength,Chest,Machine,Intermediate
Leverage Chest Press,The machine chest press is an upper body exercise targeting the pectoral muscles.,Strength,Chest,Machine,Beginner
Decline Smith Press,"The Smith machine decline bench press is a machine-based exercise targeting the chest muscles, particularly the lower pectoral muscles. The Smith machine mimics a barbell but provides more stability. This movement is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of a chest or upper-body workout.",Strength,Chest,Machine,Beginner
Smith machine bench press,"The Smith machine bench press is a machine-based movement targeting the chest. The Smith machine mimics a barbell but provides more stability. This movement can be programmed in low reps for strength or higher reps for muscle and strength endurance. It is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of a chest or upper-body focused workout.",Strength,Chest,Machine,Intermediate
Machine chest press,"The machine chest press is a machine-based exercise targeting the chest. It approximates the motion of a bench press but is usually performed facing forward and seated upright. Many machines offer multiple grip options, such as overhand, neutral (palms facing), or underhand. The chest press is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of a pre-exhaust or muscle-building upper-body workout.",Strength,Chest,Machine,Intermediate
Smith Machine Incline Bench Press,"The Smith machine incline bench press is a machine-based movement targeting the chest, particularly the upper chest. The Smith machine mimics a barbell but provides more stability. This movement can be programmed in low reps for strength or higher reps for muscle and strength endurance. It is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of a chest or upper-body focused workout.",Strength,Chest,Machine,Intermediate
Smith Machine Close-Grip Bench Press,"The Smith machine close-grip bench press is a machine-based movement targeting the chest and triceps. The Smith machine mimics a barbell but provides more stability. This movement can be programmed in low reps for strength or higher reps for muscle and strength endurance. It is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of a chest, arms, or upper-body focused workout.",Strength,Chest,Machine,Intermediate
Smith Machine Decline Press,"The Smith machine decline bench press is a machine-based exercise targeting the chest muscles, particularly the lower pectoral muscles. The Smith machine mimics a barbell but provides more stability. This movement is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of a chest or upper-body workout.",Strength,Chest,Machine,Beginner
Smith machine bench press throw,The Smith machine bench press throw is an exercise that helps develop pushing power that carries over to the traditional bench press. It involves pushing a relatively light weight (such as 30-50 percent of your 1RM) explosively and actually letting go at the top of the rep. It can work as power or speed-style training in a strength or athleticism-focused workout plan.,Strength,Chest,Machine,Beginner
Machine chest fly,"The machine chest fly is a machine-based exercise targeting the chest. It approximates the motion of a dumbbell fly or cable fly, but is usually performed facing forward and seated upright. The motion is often compared to bear-hugging a tree trunk. The chest fly is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of a pre-exhaust or muscle-building upper-body workout.",Strength,Chest,Machine,Intermediate
Machine bench press,"The machine bench press is a machine-based exercise targeting the chest and upper body. It approximates the motion of a bench press, but uses a selectorized weight-stack or plate-loaded machine. Many such machines also allow you to choose between different grips and grip widths. Machine-based presses are often done for moderate to high reps, such as 8-12 reps per set or more, as part of the upper-body or chest-focused portion of a workout.",Strength,Chest,Machine,Intermediate
Machine Seated Chest Press - Gethin Variation,The machine chest press is an upper body exercise targeting the pectoral muscles.,Strength,Chest,Machine,Intermediate
Smith machine weighted push-up,"The Smith machine weighted push-up is a pushing movement performed with a plate resting on the back or shoulders. It is performed most safely with a foot or so of space at the bottom to minimize the risk of getting ""pinned"" under the bar. It targets all the same muscles as a push-up, including the chest, triceps, and shoulders.",Strength,Chest,Machine,Intermediate
Smith machine incline bench press-,"The Smith machine incline bench press is a machine-based movement targeting the chest, particularly the upper chest. The Smith machine mimics a barbell but provides more stability. This movement can be programmed in low reps for strength or higher reps for muscle and strength endurance. It is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of a chest or upper-body focused workout.",Strength,Chest,Machine,Intermediate
Smith machine decline bench press,"The Smith machine decline bench press is a machine-based exercise targeting the chest muscles, particularly the lower pectoral muscles. The Smith machine mimics a barbell but provides more stability. This movement is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of a chest or upper-body workout.",Strength,Chest,Machine,Intermediate
AM Pec Dec,"The pec deck is a machine-based exercise targeting the chest. It approximates the motion of a dumbbell fly or cable fly, but is usually performed facing forward and seated upright. The motion is often compared to bear-hugging a tree trunk. The chest fly is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of a pre-exhaust or muscle-building upper-body workout.",Strength,Chest,Machine,Intermediate
Smith machine push-up,"The Smith machine push-up is an upper-body exercise targeting the chest, shoulders, and triceps. It is similar in form to bodyweight push-ups, but with the hands on the bar of the Smith machine. This allows you to vary the height to increase or decrease difficulty, or to perform a mechanical dropset by raising the bar after hitting failure at a certain height.",Strength,Chest,Machine,Intermediate
Low-cable cross-over,"The low-cable cross-over is an isolation movement that uses a cable stack to target the upper portion of the pectoral muscles. It is common in upper-body and chest-focused muscle-building workouts, often in combination with presses or flyes from other angles to target all portions of the chest.",Strength,Chest,Cable,Intermediate
Incline cable chest fly,"The incline cable chest fly is an isolation movement that uses a cable stack and an incline bench to target the upper portion of the pectoral muscles. It is common in upper-body and chest-focused muscle-building workouts, often after pressing movements like the barbell or dumbbell bench press or as a finishing movement at the end of the workout. It is often used in combination with other flyes to target the chest from different angles.",Strength,Chest,Cable,Intermediate
Cable Crossover,"The cable cross-over is an isolation movement that uses a cable stack to build bigger and stronger pectoral muscles. Since it's done using adjustable pulleys, you can target different parts of your chest by setting the pulleys at different levels. It is common in upper body and chest-focused muscle-building workouts, often as a pre-exhaust at the beginning of a workout, or a finishing movement at the end. It is often in combination with other presses or flyes to target the chest from different angles.",Strength,Chest,Cable,Intermediate
Incline cable chest press,"The incline cable chest press is a pressing movement that uses a cable stack and an incline bench to target the upper portion of the pectoral muscles, similar to an incline dumbbell press. It is common in upper-body and chest-focused muscle-building workouts, where it can be effective as a primary movement in classic hypertrophy rep ranges, as a pre-exhaust, or as a high-rep finisher. It is often used in combination with other presses or flyes to target the chest from different angles.",Strength,Chest,Cable,Beginner
Single-arm cable cross-over,"The single-arm cable cross-over is an isolation movement that uses a cable stack to build bigger and stronger pectoral muscles. Working the chest one side at a time allows you to focus on the balance between the sides of your chest and really feel the chest muscles contracting. It is common in upper-body and chest-focused muscle-building workouts, often in combination with other presses or flyes to target the chest from different angles.",Strength,Chest,Cable,Intermediate
Cable cross-over,"The cable cross-over is an isolation movement that uses a cable stack to build bigger and stronger pectoral muscles. Since it's done using adjustable pulleys, you can target different parts of your chest by setting the pulleys at different levels. It is common in upper-body and chest-focused muscle-building workouts, often as a pre-exhaust at the beginning of a workout or a finishing movement at the end. It is often used in combination with other presses or flyes to target the chest from different angles.",Strength,Chest,Cable,Beginner
Lying cable chest fly,"The lying cable chest fly is an isolation movement that uses a cable stack and a flat bench to build bigger and stronger pectoral muscles. It is common in upper-body and chest-focused muscle-building workouts, often as a pre-exhaust at the beginning of a workout or as a finishing movement at the end. It is often used in combination with other presses or flyes to target the chest from different angles.",Strength,Chest,Cable,Intermediate
Paul Carter Cable Cross-Over,"The cable cross-over is an isolation movement that uses a cable stack to build bigger and stronger pectoral muscles. Since it's done using adjustable pulleys, you can target different parts of your chest by setting the pulleys at different levels. It is common in upper body and chest-focused muscle-building workouts, often as a pre-exhaust at the beginning of a workout, or a finishing movement at the end. It is often in combination with other presses or flyes to target the chest from different angles.",Strength,Chest,Cable,Intermediate
One-Arm Cable Crossover - Gethin Variation,"The single-arm cable cross-over is an isolation movement that uses a cable stack to build bigger and stronger pectoral muscles. Working the chest one side at a time allows you to focus on balance between sides of your chest, and really feel the chest muscles contracting. It is common in upper body and chest-focused muscle-building workouts, often in combination with other presses or flyes to target the chest from different angles.",Strength,Chest,Cable,Intermediate
Incline Cable Fly - Gethin Variation,"The incline cable chest fly is an isolation movement that uses a cable stack and an incline bench to target the upper portion of the pectoral muscles. It is common in upper-body and chest-focused muscle-building workouts, often after pressing movements like the barbell or dumbbell bench press or as a finishing movement at the end of the workout. It is often used in combination with other flyes to target the chest from different angles.",Strength,Chest,Cable,Intermediate
Cable Cross-Over - Gethin Variation,"The cable cross-over is an isolation movement that uses a cable stack to build bigger and stronger pectoral muscles. Since it's done using adjustable pulleys, you can target different parts of your chest by setting the pulleys at different levels. It is common in upper body and chest-focused muscle-building workouts, often as a pre-exhaust at the beginning of a workout, or a finishing movement at the end. It is often in combination with other presses or flyes to target the chest from different angles.",Strength,Chest,Cable,Intermediate
Seated cable chest fly,"The seated cable chest fly is an isolation movement that uses a cable stack and an upright bench to target the pectoral muscles. Being able to brace against a seat can help you stabilize your torso and focus on isolating the pecs, feeling them stretch and contract. It is usually used in combination with other presses or flyes to target the chest from different angles.",Strength,Chest,Cable,Intermediate
Single-arm incline cable cross-over-,"The single-arm incline cable cross-over is an isolation movement that uses a cable stack and a bench to target the upper part of the pectoral muscles. Working the chest one side at a time allows you to focus on balance between the sides of your chest and really feel the chest muscles contracting. It is common in upper-body and chest-focused muscle-building workouts, often in combination with other presses or flyes to target the chest from different angles.",Strength,Chest,Cable,Intermediate
High-to-low cable chest fly,"The high-to-low cable chest fly is an isolation movement that uses a cable stack to target the lower portion of the pectoral muscles. It is common in upper-body and chest-focused muscle-building workouts, often after pressing movements like the barbell or dumbbell bench press or as a finishing movement at the end of the workout. It is often used in combination with other flyes to target the chest from different angles.",Strength,Chest,Cable,Intermediate
UP Cable Cross-Over,"The cable cross-over is an isolation movement that uses a cable stack to build bigger and stronger pectoral muscles. Since it's done using adjustable pulleys, you can target different parts of your chest by setting the pulleys at different levels. It is common in upper body and chest-focused muscle-building workouts, often as a pre-exhaust at the beginning of a workout, or a finishing movement at the end. It is often in combination with other presses or flyes to target the chest from different angles.",Strength,Chest,Cable,Intermediate
Medicine Ball Chest Pass,"The medicine ball pass is a simple partner-based exercise that involves throwing a weighted ball back-and-forth. It can be part of a dynamic warm-up for lifting or athletics, but can also work as active rest or as a component of circuit training.",Plyometrics,Chest,Medicine Ball,Intermediate
Medicine ball sprawl to chest press,"The medicine ball sprawl to chest press is a sequence of athletic movements using a medicine ball or other small weight. It involves performing a sprawl with the hands on the ball, followed by a standing chest press holding the ball. It is challenging to the cardiovascular system, but also the muscles of the core, shoulders, and upper back. It can be performed for reps or for time, usually in dedicated ab training or as part of a medicine ball and bodyweight circuit workout.",Strength,Chest,Medicine Ball,Intermediate
Medicine ball push-up,"The medicine ball push-up is a simple way to make a classic bodyweight exercise more difficult. It targets all the same muscles as the push-up: chest, triceps, shoulders, upper back, and core. The addition of the medicine ball adds a degree of difficulty and can increase chest and triceps activation.",Strength,Chest,Medicine Ball,Intermediate
Dumbbell Bench Press,"The dumbbell bench press is a mainstay of workout enthusiasts worldwide. It’s a classic move for building a bigger, stronger chest. As such, it’s often placed first in mass-building chest workouts.",Strength,Chest,Dumbbell,Intermediate
Dumbbell Flyes,"The dumbbell chest fly is a popular exercise that targets the pectoral or chest muscles. It attempts to isolate the chest muscles, stretching and contracting them while limiting involvement of the shoulders. Unlike a press, where the elbows bend and flex, flyes should keep a relatively consistent elbow angle. The motion is sometimes compared to ""hugging a tree."" Dumbbell flyes are usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of a chest or upper-body focused workout.",Strength,Chest,Dumbbell,Intermediate
Incline dumbbell bench press,"The incline dumbbell bench press is a popular upper-body exercise targeting the upper pectoral muscles. While it can be a strength-focused movement, it is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or chest-focused training.",Strength,Chest,Dumbbell,Intermediate
Decline Dumbbell Flyes,"The decline dumbbell chest fly is an upper body isolation exercise targeting the lower chest. It will require less weight than a decline press, which makes it a great hypertrophy exercise with high reps.",Strength,Chest,Dumbbell,Intermediate
Reverse-grip incline dumbbell bench press,"The reverse-grip incline dumbbell bench press is an upper-body exercise targeting the pectoral muscles. Pressing with a reverse grip targets the upper chest in particular, especially when performed on an incline. This press variation is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or chest-focused training.",Strength,Chest,Dumbbell,Beginner
Incline Dumbbell Flyes,"The incline dumbbell chest fly is an upper body isolation exercise targeting the upper chest and is typically used with aesthetic goals in mind. It will require less weight than an incline press, which makes it a great hypertrophy exercise with high reps.",Strength,Chest,Dumbbell,Intermediate
Neutral-grip dumbbell bench press,"The neutral-grip dumbbell bench press is a variation on a classic chest-building exercise where the palms face each other instead of forward. This shift puts the elbows closer to the sides, placing more emphasis on the triceps, and perhaps also the inner chest. The neutral-grip press can be performed in lower reps for strength or higher reps for muscle growth.",Strength,Chest,Dumbbell,Intermediate
Decline dumbbell bench press,"The decline dumbbell bench press is a popular upper-body exercise targeting the lower pectoral muscles. While it can be a strength-focused movement, it is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or chest-focused training.",Strength,Chest,Dumbbell,Intermediate
Single-arm kettlebell row,"The single-arm kettlebell row is a popular muscle- and strength-building exercise that works the muscles of the back and core simultaneously. It has all the same benefits as a single-arm dumbbell row, but some people find a kettlebell more comfortable to hold during the movement.",Strength,Chest,Dumbbell,Intermediate
Straight-arm dumbbell pull-over,"The straight-arm dumbbell pull-over is an exercise that targets the muscles of the pecs, lats, and serratus anterior muscles. Performing this movement with straight arms makes it more difficult, increases the stretch on the serratus muscles and lats, and forces the core to work harder. Old-school bodybuilders would perform pull-overs with light weights for sets of 20 between sets of heavy 20-rep squats, but they are more popular today in moderate rep ranges, such as 8-12 reps per set, as part of an upper-body workout.",Strength,Chest,Dumbbell,Intermediate
Bent-arm dumbbell pull-over,"The bent-arm dumbbell pull-over was a staple exercise of the ""Golden Era"" of bodybuilding and a favorite of Arnold Schwarzenegger himself. Done properly, the exercise targets the pecs, lats, and serratus anterior muscles. Old-school bodybuilders would perform them with light weights for sets of 20 between sets of heavy 20-rep squats, but pull-overs are more popular today in moderate rep ranges, such as 8-12 reps per set, as part of an upper-body workout.",Strength,Chest,Dumbbell,Intermediate
Close-grip dumbbell bench press,"The close-grip dumbbell bench press is a popular variation of the dumbbell bench press in which the dumbbells are held closer than shoulder width. This places more emphasis on the triceps, and perhaps also the inner chest. The close-grip dumbbell bench press can be performed in lower reps for strength or higher reps for muscle growth.",Strength,Chest,Dumbbell,Intermediate
Single-dumbbell push-up,"The single-dumbbell push-up is a more difficult push-up variation where you balance your hands on the ends of a dumbbell. This simple change makes many muscle groups work harder, helping encourage muscle and strength gains across the upper body.",Strength,Chest,Dumbbell,Intermediate
Incline dumbbell chest fly,"The incline dumbbell chest fly is an upper-body exercise targeting the chest. Performing it at an incline helps to target the upper chest in particular, while limiting involvement of the shoulders. Fly variations are usually performed for moderate to high reps, such as 8-12 reps per set or more.",Strength,Chest,Dumbbell,Intermediate
Paul Carter Dumbbell Shrug,"The standing dumbbell shrug is a popular movement to build and strengthen the trapezius muscles. It’s a often trained on a bodybuilding-style shoulder or back training day, but can also work well in full-body or strength-focused training.",Strength,Chest,Dumbbell,Intermediate
Dumbbell push-up row,"The dumbbell push-up row combines pressing, rowing, and core stabilization into a single sequence. It's popular in time-efficient strength and muscle-building workouts.",Strength,Chest,Dumbbell,Intermediate
TBS Dumbbell Incline Press,The incline dumbbell bench press is an upper body exercise targeting the upper pectoral muscles.,Strength,Chest,Dumbbell,Intermediate
Incline Dumbbell Fly - Gethin Variation,"The incline dumbbell chest fly is an upper body isolation exercise targeting the upper chest and is typically used with aesthetic goals in mind. It will require less weight than an incline press, which makes it a great hypertrophy exercise with high reps.",Strength,Chest,Dumbbell,Intermediate
Dumbbell bench press-,"The dumbbell bench press is a mainstay of lifters worldwide. It's a classic move for building a bigger, stronger chest and triceps. It's often placed first in mass-building chest workouts, but can also be utilized as an accessory movement for the barbell bench press in strength training. It can be performed in lower strength-focused rep ranges, or for higher reps to build muscle.",Strength,Chest,Dumbbell,Intermediate
Decline dumbbell fly and press,"The decline dumbbell fly and press is a dumbbell complex that targets the chest muscles, particularly the lower pecs. By alternating the single-joint fly with the multijoint press, you get the benefits of both and put serious stress on the chest muscles even with relatively light weight. Because the fly will be the limiting factor in weight selection, this pairing is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or chest-focused training.",Strength,Chest,Dumbbell,Intermediate
Incline dumbbell fly and press,"The incline dumbbell fly and press is a dumbbell complex that targets the chest muscles, particularly the upper pecs. By alternating the single-joint fly with the multijoint press, you get the benefits of both and put serious stress on the chest muscles even with relatively light weight. Because the fly will be the limiting factor in weight selection, this pairing is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or chest-focused training.",Strength,Chest,Dumbbell,Intermediate
Single-arm decline dumbbell bench press,"The single-arm decline dumbbell bench press is an upper-body exercise targeting the pectoral muscles, particularly the lower pecs. Because balance can be an issue, this press variation is usually performed with lighter weight for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or chest-focused training.",Strength,Chest,Dumbbell,Intermediate
Single-arm incline dumbbell bench press,"The single-arm incline dumbbell bench press is an upper-body exercise targeting the pectoral muscles. Because balance can be an issue, this press variation is usually performed with lighter weight for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or chest-focused training.",Strength,Chest,Dumbbell,Intermediate
Incline Dumbbell Press - Gethin Variation,The incline dumbbell bench press is an upper body exercise targeting the upper pectoral muscles.,Strength,Chest,Dumbbell,Intermediate
Dumbbell Chest Press - Gethin Variation,"The dumbbell bench press is a mainstay of workout enthusiasts worldwide. It’s a classic move for building a bigger, stronger chest. As such, it’s often placed first in mass-building chest workouts.",Strength,Chest,Dumbbell,Intermediate
Dumbbell Floor Press - Gethin Variation,"The dumbbell floor press limits the range of motion you would achieve with a regular dumbbell bench press, but still targets the chest, triceps, and anterior delts. This allows you to build strength in the top portion of the lift and work on strengthening the shoulder stabilizers.",Strength,Chest,Dumbbell,Intermediate
Decline Dumbbell Press - Gethin Variation,The decline dumbbell bench press is an upper body isolation exercise targeting the lower chest. Utilizing dumbbells instead of a barbell increases the difficulty of stabilizing the weight.,Strength,Chest,Dumbbell,Intermediate
Dumbbell chest fly,"The dumbbell chest fly is a popular exercise that targets the pectoral or chest muscles. It attempts to isolate the chest muscles, stretching and contracting them while limiting involvement of the shoulders. Unlike a press, where the elbows bend and flex, flyes should keep a relatively consistent elbow angle. The motion is sometimes compared to ""hugging a tree."" Dumbbell flyes are usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of a chest or upper-body focused workout.",Strength,Chest,Dumbbell,Intermediate
Machine rear delt fly,"The machine rear delt fly is an exercise targeting the rear head of the shoulder muscle or deltoids, as well as the muscles of the upper back. It's sort of the reverse of the machine chest fly, and is sometimes performed on the same machine, but facing the opposite direction. Because it targets such small muscles, this exercise is usually performed with light weight for high reps, such as 10-15 reps per set or more.",Strength,Chest,Dumbbell,Intermediate
AM Dumbbell Bench Press,"The dumbbell bench press is a mainstay of workout enthusiasts worldwide. It’s a classic move for building a bigger, stronger chest. As such, it’s often placed first in mass-building chest workouts.",Strength,Chest,Dumbbell,Intermediate
UP Incline Dumbbell Press,The incline dumbbell bench press is an upper body exercise targeting the upper pectoral muscles.,Strength,Chest,Dumbbell,Intermediate
UP Incline Dumbbell Fly,"The incline dumbbell chest fly is an upper body isolation exercise targeting the upper chest and is typically used with aesthetic goals in mind. It will require less weight than an incline press, which makes it a great hypertrophy exercise with high reps.",Strength,Chest,Dumbbell,Intermediate
Single-arm dumbbell floor press,"The single-arm dumbbell floor press is a multijoint pressing exercise performed lying on the floor, either with the knees bent or straight. It has less range of motion than a regular dumbbell bench press, but still targets the chest, triceps, and anterior delts. By performing it with one arm, you can strengthen weakness on certain sides or simply use it as a way to challenge the core more during this exercise.",Strength,Chest,Dumbbell,Intermediate
Total Fitness Weighted Push-Up,"The plate-weighted push-up is a simple way to make a classic bodyweight exercise more difficult. It targets all the same muscles as the push-up: chest, triceps, shoulders, upper back, and core. You can balance a plate on your upper back yourself, but it's easier and safer to have someone else put it there. If you stack a few plates up, be sure to have a spotter close at hand.",Strength,Chest,Dumbbell,Intermediate
King Maker Standing Dumbbell Shoulder Press,The standing dumbbell shoulder press is a classic deltoid-builder (especially the front deltoids) that’s ubiquitous in gyms around the world. Performing the move standing up as opposed to seated allows for more weight to be used.,Strength,Chest,Dumbbell,Intermediate
Bodyweight Flyes,"The double-bar roll-out chest fly is a chest exercise that utilizes two rotating barbells as ""handles"" for a chest fly. It targets the muscles of the chest, but is also an intense core workout. It's a tough movement that is usually performed in the chest-focused portion of a workout.",Strength,Chest,E-Z Curl Bar,Beginner
Close-grip EZ-bar bench press,"The close-grip EZ-bar bench press is an exercise targeting the chest, shoulders, and triceps. This move is more commonly done with a straight bar and is often only performed with an EZ-bar as part of a complex of movements such as pull-overs or skullcrushers.",Strength,Chest,E-Z Curl Bar,Intermediate
Chest dip,"The chest dip is a bodyweight exercise performed on parallel bars or on a pull-up and dip station. It targets the chest, triceps, and shoulders. Dips with a chest focus are usually performed with the torso leaning forward and the elbows angled out from the torso. Dips can be performed for low reps for strength or higher reps for muscle growth.",Strength,Chest,Other,Intermediate
Pass-through stretch with band,The pass-through stretch with band is a popular move to build and maintain mobility in the shoulder joint and to strengthen the muscles of the upper back and rotator cuff. It is common in CrossFit and Olympic lifting training and is usually performed as part of a warm-up or paired with movements in a workout. It can also be performed with a PVC pipe or dowel if a band isn't available.,Stretching,Chest,Other,Beginner
Weighted Push-Up,"The plate-weighted push-up is a simple way to make a classic bodyweight exercise more difficult. It targets all the same muscles as the push-up: chest, triceps, shoulders, upper back, and core. You can balance a plate on your upper back yourself, but it's easier and safer to have someone else put it there. If you stack a few plates up, be sure to have a spotter close at hand.",Strength,Chest,Other,Intermediate
Svend press,The Svend press is an exercise where the chest is targeted by performing presses while squeezing two weight plates together. It is usually performed for relatively high reps with light weights as an accessory movement to the bench press or as a burnout movement on chest day.,Strength,Chest,Other,Beginner
Bar Push-Up Smith Machine,"The hands-elevated push-up is a variation on the push-up, a body-weight standard. The hands are elevated, so that your body is aligned at an angle to the floor rather than parallel.",Plyometrics,Chest,Other,Beginner
Plate-weighted push-up,"The plate-weighted push-up is a simple way to make a classic bodyweight exercise more difficult. It targets all the same muscles as the push-up: chest, triceps, shoulders, upper back, and core. You can balance a plate on your upper back yourself, but it's easier and safer to have someone else put it there. If you stack a few plates up, be sure to have a spotter close at hand.",Strength,Chest,Other,Intermediate
Double-bar roll-out chest fly,"The double-bar roll-out chest fly is a chest exercise that utilizes two rotating barbells as ""handles"" for a chest fly. It targets the muscles of the chest, but is also an intense core workout. It's a tough movement that is usually performed in the chest-focused portion of a workout.",Strength,Chest,Other,Intermediate
Exercise ball chest stretch,"The exercise ball chest stretch is a simple stretch for the pectoral muscles that can be made more dynamic with help from a medicine ball. It can work in a dynamic warm-up, paired with movements in a workout, or as part of a cool-down or recovery strategy. If the stretch causes pain in the front of your shoulder, dial back the intensity or choose another chest stretch.",Stretching,Chest,Exercise Ball,Beginner
Feet-elevated push-up on ball,"The feet-elevated push-up on ball is a variation on the push-up, a bodyweight standard. The feet are elevated on a ball to align the body parallel to the floor and provide a greater stabilization challenge. This makes it more difficult than push-ups on the floor, but also puts more emphasis on the shoulder muscles. It can be a challenging non-gym substitute for incline presses, or as a burnout movement for a chest or shoulder workout.",Strength,Chest,Exercise Ball,Intermediate
Standing alternating band speed row,"The standing alternating band speed row is an explosive back exercise using exercise bands. It targets the muscles of the middle and upper back, including the lats (latissimus dorsi), rhomboids, and trapezius, as well as the biceps. It can be performed for time or reps either as part of a power or speed-focused portion of a workout or as a burnout at the end of a workout.",Strength,Forearms,Bands,Intermediate
Band roundhouse elbow,"The band roundhouse elbow is an explosive rotational power exercise using exercise bands. It targets the muscles of the obliques and deep core, but also engrains full-body coordination and striking ability. It can work in an ab workout, in martial arts training, or in general strength and muscle training.",Strength,Forearms,Bands,Intermediate
Palms-down wrist curl over bench,"The palms-down wrist curl over bench is an exercise targeting the forearms. It is usually performed for high reps, such as 10-15 reps per set or more, as part of a grip or arm-focused workout.",Strength,Forearms,Barbell,Intermediate
Palms-up wrist curl over bench,"The palms-up wrist curl over bench is an exercise targeting the forearms. It is usually performed for high reps, such as 10-15 reps per set or more, as part of a grip or arm-focused workout.",Strength,Forearms,Barbell,Intermediate
Standing behind-the-back wrist curl,"The standing behind-the-back wrist curl is a popular exercise to target the muscles in the forearms, wrists, and fingers. It is generally performed for moderate to high reps, such as 8-15 reps per set, and can work as isolated forearm training or as part of an arms-focused workout.",Strength,Forearms,Barbell,Beginner
Seated finger curl,"The seated finger curl is an exercise targeting the muscles of the hands and forearms. It is popular with rock climbers and other athletes looking to build forearm size and strength. The range of motion is tiny, but done for moderate to high reps, these will definitely make the forearms burn.",Strength,Forearms,Barbell,Beginner
Seated palms-up wrist curl,"The seated palms-up wrist curl is an exercise targeting the forearms. It is usually performed for high reps, such as 10-15 reps per set or more, as part of a grip or arm-focused workout.",Strength,Forearms,Barbell,Intermediate
Seated palms-down wrist curl,"The seated palms-down wrist curl is an exercise targeting the forearms. It is usually performed for high reps, such as 10-15 reps per set or more, as part of a grip or arm-focused workout.",Strength,Forearms,Dumbbell,Beginner
Partner farmer's walk,"The partner farmer's walk is a protocol for performing farmer's carries with dumbbells or other weights. One partner walks for a predetermined distance or time, then passes the weight to the other partner who walks for the same distance or time.",Strength,Forearms,Dumbbell,Beginner
Dumbbell suitcase carry,"The dumbbell suitcase carry is similar to a dumbbell farmer's carry, but only uses one dumbbell rather than two. This simple change provides a significant challenge to the abdominal muscles. It can be a challenging finisher to any workout, or work well in fat-loss circuit training or as an accessory movement to heavy lifts like the deadlift.",Strength,Forearms,Dumbbell,Intermediate
Suitcase Dumbbell Carry,"The dumbbell suitcase carry is similar to a dumbbell farmer’s carry, but only uses one dumbbell rather than two. This simple change provides a significant challenge to the abdominal muscles. It can be a challenging finisher to any workout, or work well in fat-loss circuit training or as an accessory movement to heavy lifts like the deadlift.",Strength,Forearms,Dumbbell,Intermediate
Side plank with dumbbell external rotation,"The side plank with dumbbell external rotation is a movement that combines an isometric side plank hold with a dumbbell rotation to target both the core and the rotator cuff muscles. You probably won't be able to use much weight without disrupting your balance, but even at light weight, this is a movement that can help address multiple muscle groups in a dynamic warm-up or as accessory work at the end of a workout.",Strength,Forearms,Dumbbell,Intermediate
Dumbbell farmer's walk,"The dumbbell farmer's walk is an exercise with roots in competitive strongman training, but which is also popular in CrossFit and functional training. It can be a challenging finisher to any workout, or work well in fat-loss circuit training or as an accessory movement to heavy lifts like the deadlift.",Strongman,Forearms,Other,Intermediate
Landmine Press and Catch,"The single-arm linear jammer is an explosive pressing movement performed using an angled barbell anchored at floor level in a landmine device. It can also be performed by sticking a barbell in the corner of a room, preferably in a towel to protect the walls. The linear jammer involves pressing the weight into the air, then catching it with the other hand. The movement focuses primarily on the muscles of the shoulders or deltoids. It can be trained in traditional muscle and strength-focused rep ranges, for lower reps with a focus on explosive pressing power, or for higher reps.",Strength,Forearms,Other,Intermediate
Plate halo,The plate halo is an exercise targeting the shoulder complex. It's usually performed as part of a dynamic warm-up prior to an upper-body workout.,Strength,Forearms,Other,Intermediate
Single-arm cable push-down,"The single-arm cable push-down is a single-joint isolation movement that develops the triceps muscle one arm at a time. Because the action is purely at the elbow joint, it is difficult to use any substantial weight. Reps are usually high, such as 8-12 reps per set or more, with a focus on strict form and feeling the mind-muscle connection.",Strength,Forearms,Cable,Intermediate
Piriformis SMR,"Piriformis self-myofascial release (SMR) is a self-administered soft-tissue treatment for the lower body, usually using a foam roller, lacrosse ball, or other ""trigger point"" massage tool. By applying pressure strategically to the piriformis muscles in the upper gluteal region, some people find they can cause this often painful and tight muscle to relax or ""release."" Piriformis SMR is often accompanied by SMR on the iliotibial (IT) band or tensor fascia lata (TFL muscles), or by stretches that target the glutes and hips.",Stretching,Glutes,Foam Roll,Intermediate
Barbell glute bridge,"The barbell glute bridge is a popular exercise targeting the muscles of the glutes and hamstrings. It can be done as a strength movement on its own, as an activation drill or warm-up for lower-body training, or as a burnout at the end of a lower-body workout.",Powerlifting,Glutes,Barbell,Intermediate
Barbell Hip Thrust,"The barbell hip thrust is an exercise that engages the posterior chain, particular the glutes. It involves fully extending your hips while holding a weighted barbell across the midsection.",Powerlifting,Glutes,Barbell,Intermediate
Kettlebell thruster,"The kettlebell thruster is a popular kettlebell movement that combines a kettlebell front squat with a kettlebell press, while holding the bell in a goblet or bottoms-up grip. It is preceded by a clean at the start of each set, and you can perform a clean between each rep if you choose. It can be trained in traditional strength or muscle-building rep ranges, in circuit or fat-loss training, or as part of a larger kettlebell combination or complex.",Strength,Glutes,Kettlebells,Intermediate
Single-arm triceps kick-back,"The single-arm triceps kick-back is a popular movement to increase size and strength of the triceps. It is usually performed for moderate to high reps, at least 8-12 reps, as part of an upper-body or arm-focused workout.",Strength,Glutes,Dumbbell,Intermediate
Single-leg cable hip extension,"The single-leg cable hip extension is an isolation exercise that targets the glutes, specifically the gluteus maximus. It is a common burnout movement on a lower-body focused day and is usually performed for moderate to high reps, such as 8-12 reps per set or more.",Strength,Glutes,Cable,Intermediate
Cable rope pull-through deadlift,The cable rope pull-through deadlift is an exercise targeting the glutes and hamstrings using a proper hip-hinging motion.,Strength,Glutes,Cable,Intermediate
Glute bridge,"The glute bridge is a popular lower-body bodyweight exercise that primarily targets the glutes, but also activates the lower back and hamstrings. It can be performed with body weight alone, or with added resistance such as barbells, dumbbells, or bands. It can be performed for time or reps and works perfectly in a dynamic warm-up for lower-body training, but can also be performed for glute activation anytime.",Strength,Glutes,Body Only,Intermediate
Single-leg glute bridge,"The single-leg glute bridge is a lower-body exercise that targets the glutes, lower back, and hamstrings. It is performed one side at a time.",Strength,Glutes,Body Only,Intermediate
Step-up with knee raise,"The step-up with knee raise is a lower-body exercise targeting the quads, glutes, and hamstrings. It differs from a traditional step-up in that at the top, you lift the trailing leg up to full hip flexion. This gives the exercise a greater range of motion and more of a focus on powerful hip extension in the working leg. When performed with body weight, these are usually performed for high reps as part of a dynamic warm-up, as cardio acceleration, or as part of the lower-body portion of a workout or circuit.",Strength,Glutes,Body Only,Intermediate
Standing hip extension,The standing hip extension is a movement that activates the glutes and hamstrings. It is often performed either for time or reps as part of a dynamic warm-up.,Strength,Glutes,Body Only,Beginner
Lying glute stretch,"The lying glute stretch is a stretch to help increase flexibility in the glutes and hips. It involves rotating a single leg over the body while lying flat on the back, and reaching around the leg to facilitate a stretch. It is commonly included in dynamic warm-ups or cool-downs, but can also be performed as full-body mobility work anytime.",Stretching,Glutes,Body Only,Intermediate
Lunge kick,"The lunge kick is a lower-body, cardio-based exercise performed at a high intensity. It includes a kick of the front leg to make the movement more powerful. It can be performed either for time or reps and is a great inclusion in a fat-loss or athleticism-focused circuit workout.",Strength,Glutes,Body Only,Intermediate
Curtsy lunge,"The curtsy lunge is a lower-body bodyweight movement that targets the muscles of the hips and glutes. It is usually performed for moderate to high reps, at least 8-12 reps per leg.",Strength,Glutes,Body Only,Intermediate
Alternating standing glute stretch,"The alternating standing glute stretch focuses on improving lower-body mobility and flexibility, particularly in the hips and glutes. It involves performing a partial squat in a ""figure 4"" position. It can be performed as part of a lower-body warm-up or done post-workout to help combat tightness and soreness.",Stretching,Glutes,Body Only,Intermediate
Side-lying leg lift,"The side-lying leg lift is a bodyweight exercise targeting the muscles of the hips and glutes. It can be a worthy addition to a dynamic warm-up on a lower-body or strength-focused training day, a component of a lower-body circuit or workout, or a glute activation drill to do anytime. Generally, leg lifts are done for high reps, such as 8-15 reps per leg or more.",Strength,Glutes,Body Only,Intermediate
FYR Progressive High Knee,"High knees is a full-body, cardio-based exercise with an emphasis on the lower body. It is often performed for reps or time as part of a dynamic warm-up.",Strength,Glutes,Body Only,Intermediate
Glute-Ham Raise - Gethin Variation,The glute ham raise is an exercise targeting the glutes and hamstrings on a GHD.,Strength,Glutes,Body Only,Intermediate
Lunge glute stretch,"The lunge glute stretch is a lower-body stretch targeting the glutes, hips, and piriformis. It is influenced by the pigeon pose from yoga, but is performed with straight arms. It can be part of a dynamic warm-up or mobility work performed anytime.",Stretching,Glutes,Body Only,Intermediate
Natural Glute Ham Raise - Gethin Variation,The glute ham raise is an exercise targeting the glutes and hamstrings on a GHD.,Strength,Glutes,Body Only,Intermediate
Groiner,"The groiner is an explosive bodyweight exercise targeting the legs, shoulders, and core. It also includes a dynamic stretch of the hips. It can be performed for time or reps in any fat-loss or athleticism-focused circuit or workout.",Strength,Glutes,Body Only,Intermediate
Walking lunge,"The walking lunge is a lower-body exercise that targets the glutes, quads, and hamstrings while challenging stability and balance. It can be performed for reps, time, or distance in the lower-body portion of any workout.",Strength,Glutes,Body Only,Intermediate
Barbell hip thrust-,"The barbell hip thrust is a popular exercise that targets the posterior chain, particularly the glutes and hamstrings. It involves fully extending your hips while holding a weighted barbell across the front of the hips. It is a great movement to activate the glutes prior to other lower-body training, but can also be performed in the main part of a workout, or for high reps as a glute burnout.",Strength,Glutes,Body Only,Intermediate
Total Fitness Bear Crawl,"The bear crawl is a popular bodyweight crawling exercise. While it looks simple, the bear crawl is an intense full-body movement that targets the cardiovascular system as well as a wide range of muscle groups, the shoulders, core, and legs in particular. It can be done as a full-body warm-up, in short bursts for power or circuit training, or for longer durations as cardiovascular conditioning.",Strength,Glutes,Body Only,Intermediate
Pigeon stretch,"The pigeon stretch is a lower-body stretch targeting the glutes, hips, and piriformis. It is similar to the pigeon pose from yoga, but is also popular as part of dynamic warm-ups or cool-downs in strength training. It can also be performed anytime to help combat training-related soreness.",Strength,Glutes,Body Only,Intermediate
Levitating side kick-through,"The levitating side kick-through is a full-body movement that starts in a bear crawl position and ends with a leg kicked out to the side. In between reps, you kick into the air in a partial handstand. It is commonly performed for reps or time in bodyweight circuits and animal-style flows, but can also work on its own or as part of a dynamic warm-up or mobility sequence.",Strength,Glutes,Body Only,Intermediate
Dumbbell single-leg hip thrust,"The dumbbell single-leg hip thrust is a single-sided exercise that targets the posterior chain, particularly the glutes and hamstrings. It involves balancing on one foot and fully extending your hips while holding a dumbbell across the front of your hip. It is a great movement to activate the glutes prior to other lower-body training, but can also be performed in the main part of a workout, or for high reps as a glute burnout.",Strength,Glutes,Body Only,Intermediate
Medicine ball duck walk,"The medicine ball duck walk is a dynamic medicine ball movement that challenges both the upper and lower body, while also elevating the heart rate. It's a great movement to include in medicine ball or bodyweight circuit training to increase fatigue and burn serious calories while hammering the muscles of the legs.",Strength,Glutes,Medicine Ball,Intermediate
Exercise ball hip thrust,"The exercise ball hip thrust is a simple yet effective way to work the glutes and hamstrings. Proper form is essential to really feel the burn in the glutes, and the ball can help guide you into the right form better than a bench, which is the usual support for hip thrusts. Unlike the bench version, the ball hip thrust is best performed with body weight or bands as resistance for safety reasons. It can be an excellent component of a warm-up for lower-body training, or a glute activation drill performed anytime.",Strength,Glutes,Exercise Ball,Intermediate
Barbell Deadlift,"The barbell deadlift is a compound exercise used to develop overall strength and size in the posterior chain. It is a competition lift in the sport of powerlifting, but is also considered a classic benchmark of overall strength. When performed with the hands outside the knees, it is often called a ""conventional"" deadlift. When the feet are wide and the hands are inside the knees, it is a sumo deadlift.",Strength,Hamstrings,Barbell,Intermediate
Sumo deadlift,"The sumo deadlift is a compound movement in which the feet are set in a wide stance with toes pointed out and grip is placed inside of the legs. It is allowed to be performed instead of conventional deadlifts in most powerlifting competitions. The sumo deadlift targets the hamstrings, glutes, and upper back/traps, but also has a greater emphasis on stretching and strengthening the adductor and hip muscles due to the wide stance.",Powerlifting,Hamstrings,Barbell,Beginner
Power clean,"The power clean is a full-body movement in which the bar is pulled from the floor and caught in the front rack position in three pulls or phases. The bar is received in the ""power"" position, with the hips higher than a full-depth squat position. The power clean can be used as a component of the clean and press or clean and jerk, but is also a valuable lift to build explosive power and strength.",Strength,Hamstrings,Barbell,Intermediate
Good Morning,"The barbell good morning is an exercise that targets glute, hamstring, and lower back development. It is often trained as an accessory movement to the deadlift, but also has value on its own. It is sometimes performed for reps in traditional strength-focused rep ranges such as 5-8 reps per set, but due to the risk posed to the lower back, is rarely treated as a max-effort single-rep lift.",Powerlifting,Hamstrings,Barbell,Intermediate
Barbell stiff-legged deadlift,"The barbell stiff-legged deadlift targets the hamstrings, glutes, lower and upper back, as well as the core. It is a popular accessory movement for the deadlift, but also a muscle-building hamstring movement.",Strength,Hamstrings,Barbell,Intermediate
Romanian Deadlift,"The barbell stiff-legged deadlift targets the hamstrings, glutes, lower and upper back, as well as the core. It is a popular accessory movement for the deadlift, but also a muscle-building hamstring movement.",Strength,Hamstrings,Barbell,Intermediate
Stiff-Legged Deadlift,"The barbell stiff-legged deadlift targets the hamstrings, glutes, lower and upper back, as well as the core. It is a popular accessory movement for the deadlift, but also a muscle-building hamstring movement.",Strength,Hamstrings,Barbell,Beginner
Kettlebell pass-through lunge,"The kettlebell pass-through lunge is a dynamic leg and core exercise in which a lifter passes a weight under their front leg during lunges. It is a unique coordination challenge, but also challenging to the musculature of the abdomen, lower body, shoulders, and upper back. It is most commonly performed for higher reps, such as 10-15 reps per side, or for time. It can work in circuit-style workouts, or in lower-body or full-body time-efficient training.",Strength,Hamstrings,Kettlebells,Intermediate
Kettlebell One-Legged Deadlift,"The kettlebell single-leg deadlift is a variation on the kettlebell deadlift where one foot stays planted on the ground while the other raises into the air at the bottom of the movement. It's popular in lower-body training for strength and muscle building, but also trains balance, grip, and the core muscles.",Strength,Hamstrings,Kettlebells,Intermediate
Single-arm kettlebell clean,"The single-arm kettlebell clean is an explosive kettlebell exercise where the lifter pulls the weight to shoulder level in a single movement. While the kettlebell clean is often used as a transitional movement into the press or front squat, it is also a valuable strength and power exercise in its own right. It can be performed in low rep ranges for strength or higher rep ranges for technique practice or muscle growth.",Strength,Hamstrings,Kettlebells,Beginner
Single-leg kettlebell deadlift,"The kettlebell single-leg deadlift is a variation on the kettlebell deadlift where one foot stays planted on the ground while the other raises into the air at the bottom of the movement. It's popular in lower-body training for strength and muscle building, but also trains balance, grip, and the core muscles.",Strength,Hamstrings,Kettlebells,Intermediate
Single-arm kettlebell swing,"The single-arm kettlebell swing is a popular exercise emphasizing the muscles of the hamstrings, glutes, and back. Because you are only swinging with one arm at a time, it is also uniquely challenging to the grip and core muscles. It is often used to train explosive power, for aerobic or cardiovascular conditioning, or in circuit training.",Strength,Hamstrings,Kettlebells,Intermediate
Romanian Deadlift With Dumbbells,"The dumbbell stiff-legged deadlift targets the hamstrings, glutes, low and upper back, as well as the core. The purpose of the stiff-legged, as opposed to Romanian deadlift with slightly bent knees, is to engage the hamstrings and low back to an even greater degree.",Strength,Hamstrings,Dumbbell,Beginner
Stiff-Legged Dumbbell Deadlift,"The dumbbell stiff-legged deadlift targets the hamstrings, glutes, low and upper back, as well as the core. The purpose of the stiff-legged, as opposed to Romanian deadlift with slightly bent knees, is to engage the hamstrings and low back to an even greater degree.",Strength,Hamstrings,Dumbbell,Intermediate
Box jump,"The box jump is an explosive exercise that strengthens the muscles of the lower body, including the quads, glutes, calves, and hamstrings. They also develop power in the lower body while revving the heart rate. Box jumps can be performed for low reps to focus on strength and power, or for higher reps for metabolic conditioning. Most coaches recommend stepping down rather than jumping down between reps.",Plyometrics,Hamstrings,Other,Beginner
Box Jump (Multiple Response),"The box jump is a plyometric exercise that strengthens the muscles of the lower body, including the quads, glutes, calves and hamstrings. They also develop power in the lower-body while revving the heart rate.",Plyometrics,Hamstrings,Other,Intermediate
Sled push-,"The sled push is a conditioning exercise that targets the cardiovascular system and the muscles of the lower body. It involves pushing a sled along turf or another flat surface either for time or distance. Depending on your type of equipment, you may be pushing handles or straps in front of the sled. It can be used as part of a dynamic warm-up or for power training, as a finisher, or as part of a conditioning workout or circuit.",Cardio,Hamstrings,Other,Beginner
Hamstring slide,"The hamstring slide is a bodyweight exercise targeting the hamstrings. Lying supine on a smooth surface, bend your knees to pull both heels toward you. The sliding action requires a pad, cloth, or furniture sliders under the heels. These are considered more difficult than exercise ball hamstring curls and are a great primer movement before heavy squats or deadlifts, or as an accessory movement later in a lower-body workout.",Strength,Hamstrings,Other,Beginner
Lying cable leg curl,"The lying cable leg curl is a classic machine exercise for building greater muscle size and strength in the hamstrings. It's easy to learn, easy to master, and poses little in the way of injury risk. It is usually performed for moderate to high reps, at least 8-12 reps per set, as part of lower-body training.",Strength,Hamstrings,Cable,Intermediate
Standing cable leg curl,"The standing cable leg curl is an isolation exercise for the hamstrings. It is often used as a variation of leg curl machines and for working each side independently. It is usually performed for moderate to high reps, at least 8-12 reps per set, as part of lower-body training.",Strength,Hamstrings,Cable,Intermediate
Lying Leg Curls,"The lying leg curl is a popular machine-based exercise for the legs, particularly the hamstrings. It is similar to the seated leg curl, but the open hip angle in the lying leg curl may incorporate more glute and calf activation. It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of a leg pre-exhaust or as a muscle-building movement for lower-body training.",Strength,Hamstrings,Machine,Beginner
Glute Ham Raise,The glute ham raise is an exercise targeting the glutes and hamstrings on a GHD.,Powerlifting,Hamstrings,Machine,Intermediate
Seated Leg Curl,"The leg curl is a popular machine-based exercise for the legs, particularly the hamstrings. It comes in seated and lying varieties, but the seated leg curl machine is more common in commercial gyms. Leg curl variations are usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of a leg pre-exhaust or as a muscle-building movement for lower-body training.",Strength,Hamstrings,Machine,Intermediate
Smith machine stiff-legged deadlift,"The Smith machine stiff-legged deadlift is a machine-based exercise targeting the muscles of the hamstrings, glutes, and upper back. The Smith machine mimics a barbell but provides more stability. This movement can be programmed like a traditional stiff-legged or Romanian deadlift, in low reps for strength or higher reps for muscle and strength endurance. It is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of a full-body or lower-body workout.",Strength,Hamstrings,Machine,Beginner
Lying Leg Curl - Gethin Variation,"The lying leg curl is a popular machine-based exercise for the legs, particularly the hamstrings. It is similar to the seated leg curl, but the open hip angle in the lying leg curl may incorporate more glute and calf activation. It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of a leg pre-exhaust or as a muscle-building movement for lower-body training.",Strength,Hamstrings,Machine,Intermediate
Paul Carter Leg Extension,The leg extension is an isolation exercise for the quads.,Strength,Hamstrings,Machine,Intermediate
Lying leg curl,"The lying leg curl is a popular machine-based exercise for the legs, particularly the hamstrings. It is similar to the seated leg curl, but the open hip angle in the lying leg curl may incorporate more glute and calf activation. It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of a leg pre-exhaust or as a muscle-building movement for lower-body training.",Strength,Hamstrings,Machine,Intermediate
Seated Hamstring Curl - Gethin Variation,"The leg curl is a popular machine-based exercise for the legs, particularly the hamstrings. It comes in seated and lying varieties, but the seated leg curl machine is more common in commercial gyms. Leg curl variations are usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of a leg pre-exhaust or as a muscle-building movement for lower-body training.",Strength,Hamstrings,Machine,Intermediate
Single-leg lying leg curl,"The single-leg lying leg curl is a popular machine-based exercise for the legs, particularly the hamstrings. It is similar to the seated leg curl, but the open hip angle in the lying leg curl may incorporate more glute and calf activation. It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of a leg pre-exhaust or as a muscle-building movement for lower-body training. Performing it one leg a time allows you to focus on the mind-muscle connection of each leg and address muscle imbalances.",Strength,Hamstrings,Machine,Intermediate
Leg curl,"The leg curl is a popular machine-based exercise for the legs, particularly the hamstrings. It comes in seated and lying varieties, but the seated leg curl machine is more common in commercial gyms. Leg curl variations are usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of a leg pre-exhaust or as a muscle-building movement for lower-body training.",Strength,Hamstrings,Machine,Intermediate
Leg Extension - Gethin Variation,The leg extension is an isolation exercise for the quads.,Strength,Hamstrings,Machine,Intermediate
Single-leg leg extension-,"The single-leg leg extension is a popular machine-based exercise for the legs, particularly the quadriceps. It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of a leg pre-exhaust or as a muscle-building movement for lower-body training. Performing it one leg a time allows you to focus on the mind-muscle connection of each leg and address muscle imbalances.",Strength,Hamstrings,Machine,Intermediate
Lying Hamstring Curls - Gethin Variation,"The lying leg curl is a popular machine-based exercise for the legs, particularly the hamstrings. It is similar to the seated leg curl, but the open hip angle in the lying leg curl may incorporate more glute and calf activation. It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of a leg pre-exhaust or as a muscle-building movement for lower-body training.",Strength,Hamstrings,Machine,Intermediate
AM Seated Hamstring Curl,"The leg curl is a popular machine-based exercise for the legs, particularly the hamstrings. It comes in seated and lying varieties, but the seated leg curl machine is more common in commercial gyms. Leg curl variations are usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of a leg pre-exhaust or as a muscle-building movement for lower-body training.",Strength,Hamstrings,Machine,Intermediate
UP Hamstring Curl,"The lying leg curl is a popular machine-based exercise for the legs, particularly the hamstrings. It is similar to the seated leg curl, but the open hip angle in the lying leg curl may incorporate more glute and calf activation. It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of a leg pre-exhaust or as a muscle-building movement for lower-body training.",Strength,Hamstrings,Machine,Intermediate
Natural Glute Ham Raise,The glute ham raise is an exercise targeting the glutes and hamstrings on a GHD.,Strength,Hamstrings,Body Only,Beginner
Standing leg swing,"The standing leg swing is a dynamic stretching exercise that involves moving one leg up in front of you, as if to punt an imaginary football. This is a classic move for warming up the body and stretching the hamstrings.",Stretching,Hamstrings,Body Only,Beginner
Knee Tuck Jump,"The tuck jump is a vertical jump, an explosive lower-body exercise that is a common way to measure explosive hip and lower-body strength in athletes. The more explosive you are, the higher you'll be able to jump.",Plyometrics,Hamstrings,Body Only,Intermediate
Inchworm,The inchworm is a popular bodyweight exercise that involves “walking” the hands on the floor from a bent-over toe-touch position into a straight-arm plank. It is usually performed as part of a dynamic warm-up to help raise core body temperature and “limber up” the body from head to toe.,Stretching,Hamstrings,Body Only,Beginner
Lying groin stretch with band,"The lying groin stretch with band is a simple way to stretch a chronically tight muscle group of the lower body. It is common in stretching and yoga classes but can also be performed individually as part of a warm-up, paired with movements in a workout, or as part of a cool-down or recovery strategy.",Stretching,Hamstrings,Body Only,Intermediate
World's greatest stretch,"The world's greatest stretch is a popular movement that earned its name because it targets multiple parts of the body, including the hips, shoulders, and thoracic spine, in a single sequence. This makes it a great dynamic warm-up, post-workout stretch, or mobility work you can do anytime.",Stretching,Hamstrings,Body Only,Intermediate
Single-leg balance and reach,The single-leg balance and reach is an exercise that focuses on lower-body strength and stability.,Stretching,Hamstrings,Body Only,Beginner
Standing hamstring stretch,"The standing hamstring stretch is an exercise that stretches the hamstrings, the muscles that cover the back of the thighs. It involves looping a band around one foot and then pulling it, which produces an intense stretch in the hamstrings. It can be performed prior to training the lower body or playing sports, or as a restorative stretch anytime.",Stretching,Hamstrings,Body Only,Intermediate
Reverse lunge,"The reverse lunge is a lower-body exercise targeting the quads, glutes, and hamstrings. The reverse lunge places more emphasis on the glutes than other lunge variations.",Stretching,Hamstrings,Body Only,Intermediate
Total Fitness Hamstring Slide,"The hamstring slide is a bodyweight exercise targeting the hamstrings. Lying supine on a smooth surface, you bend your knees to pull both heels toward you. The sliding action requires a pad, cloth, or furniture sliders under the heel. These are considered more difficult than exercise ball hamstring curls, and are a great primer movement before heavy squats or deadlifts, or as an accessory movement later in a lower-body workout.",Strength,Hamstrings,Body Only,Intermediate
Glute ham raise-,"The glute ham raise is an exercise targeting the glutes and hamstrings on a GHD, or glute ham developer bench. The unassisted version of the movement requires serious hamstring strength, so it is more common to see versions that use a band or PVC pipe for assistance. It is commonly performed as an accessory movement for heavy barbell lifts. While a single rep may be a struggle at first, with time, strong athletes can build up to doing them for 8-12 reps per set.",Strength,Hamstrings,Machine,Beginner
Lying hamstring stretch with band,"The lying hamstring stretch with band is a simple way to stretch a chronically tight muscle group of the lower body. It is common in stretching and yoga classes but can also be performed individually as part of a warm-up, paired with movements in a workout, or as part of a cool-down or recovery strategy.",Stretching,Hamstrings,Bands,Beginner
Alternating lunge jump,"The alternating lunge jump is an explosive bodyweight exercise that targets the lower-body muscles, including the quads, glutes, and hamstrings. It can be performed for time or reps in power training, and is also effective in any fat-loss or athleticism-focused workout.",Stretching,Hamstrings,Body Only,Beginner
Exercise ball leg curl,"The exercise ball leg curl is an exercise targeting the hamstrings. In particular, it targets the knee flexion function of the hamstrings, as opposed to deadlift variations, which target the other hamstring function, hip flexion. Many lifters opt for this exercise when they don't have access to a lying leg curl machine, but it is worth considering even if you already do machine curls.",Strength,Hamstrings,Exercise Ball,Intermediate
Ball Hamstring Hat Trick,"The exercise ball leg curl is an exercise targeting the hamstrings. In particular, it targets the knee flexion function of the hamstrings, as opposed to deadlift variations, which target the other hamstring function, hip flexion. Many lifters opt for this exercise when they don’t have access to a lying leg curl machine, but it is worth considering even if you already do machine curls.",Strength,Hamstrings,Exercise Ball,Intermediate
Band-assisted pull-up,"The band-assisted pull-up is a variation of the pull-up exercise in which the reps are performed with an elastic band looped around the feet or knees. This reduces weight and resistance at the bottom of the rep, while increasing it toward the top. Like other pull-up variations, it builds strength and muscle in the upper back, biceps, and core, and is often used as a way to help people boost their pull-up numbers or perform their first rep.",Strength,Lats,Bands,Intermediate
Assisted Chin-Up,"The reverse-grip chin-up is a variation of the pull-up exercise in which the reps are performed with the palms facing toward the body, in an underhand position, with a band looped around the feet or knees. This reduces weight and resistance at the bottom of the rep, while increasing it toward the top. Like other pull-up variations, it builds strength and muscle in the upper back, biceps, and core, but it utilizes the biceps slightly more than overhand band-assisted pull-ups.",Strength,Lats,Bands,Beginner
Single-arm band low row,"The single-arm band low row is a single-arm row variation utilizing a band for resistance that is anchored low. It targets the muscles of the middle back, like the lats (latissimus dorsi) and rhomboids, but also the core. It is usually performed for moderate to high reps, at least 8-15 reps per set, in the later stages of a back or upper-body workout.",Strength,Lats,Bands,Intermediate
Latissimus dorsi SMR,"Latissimus dorsi self-myofascial release (SMR) is a self-administered soft-tissue treatment for the upper body, usually using a foam roller, lacrosse ball, or other ""trigger point"" massage tool. By applying pressure strategically to the lat muscles of the mid back, some people find they can cause this often painful and tight area to relax or ""release."" Latissimus dorsi SMR is often accompanied by SMR on the pectorals or rhomboids, or by stretches that target the lats.",Stretching,Lats,Foam Roll,Intermediate
Bent-arm barbell pull-over,"The bent-arm barbell pull-over was a staple exercise of the ""Golden Era"" of bodybuilding and a favorite of Arnold Schwarzenegger himself. Done properly, the exercise targets the pecs, lats, and serratus anterior muscles. Old-school bodybuilders would perform them with light weights for sets of 20 between sets of heavy 20-rep squats, but pull-overs are more popular today in moderate rep ranges, such as 8-12 reps per set, as part of an upper-body workout.",Strength,Lats,Barbell,Intermediate
Barbell pull-over to press,"The barbell pull-over to press is a complex that combines two popular exercises into one sequence that works much of the upper body, particularly the chest, triceps, and serratus anterior muscles. It is commonly performed with an EZ-bar, but can also be performed with a straight bar or neutral-grip bar. Because the pull-over will determine the amount of weight you can use, this movement is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of the upper-body portion of a workout.",Strength,Lats,Barbell,Beginner
Single-arm barbell bent-over row,"The single-arm barbell bent-over row is a barbell exercise focused on the muscles of the middle back, such as the lats (latissimus dorsi) and rhomboids. It also targets the biceps and grip. If the loose end of the barbell moves around, it can be secured by placing it in the corner of a room.",Strength,Lats,Barbell,Intermediate
Side kick-through to kettlebell high pull,"The side kick-through to kettlebell high pull is a combination of a popular bodyweight exercise and an explosive kettlebell movement. Between them, the pairing targets the traps, shoulders, core, hips, hamstrings, and glutes. This combination can be performed for time or for reps, often as circuit-style training for conditioning or fat loss.",Strength,Lats,Kettlebells,Intermediate
PJR pull-over-,"The PJR pull-over is a triceps-focused version of the pull-over exercise, usually performed on either a flat or slightly inclined bench. The low position of the movement stretches the triceps—particularly the long head of the muscle—while the top position is a triceps press that contracts all three heads. It can be done in any type of strength or muscle-focused workout, in traditional muscle-building rep ranges, such as 8-12 reps, or for higher reps.",Strength,Lats,Dumbbell,Intermediate
Dumbbell seal row,"The dumbbell seal row is a weighted exercise targeting the muscles of the middle back, including the lats (latissimus dorsi) and rhomboids. It can be performed on a special elevated bench, on a bench placed on top of boxes or benches, or on a bench with a slight incline. The higher the bench, the greater the range of motion and stretch at the bottom of the movement. It is usually performed as an assistance movement for back strength and muscle growth, in rep ranges of 8-12 reps per set or higher.",Strength,Lats,Dumbbell,Intermediate
Incline Dumbbell Row - Gethin Variation,The incline dumbbell row is an upper body isolation exercise targeting the lower lats and upper back muscles.,Strength,Lats,Dumbbell,Intermediate
FYR Bent-Over Dumbbell Row,"The dumbbell bent-over row is a popular exercise to develop and strengthen the muscles of the upper and middle back, like the latissimus (lat), lower trapezius, and rear deltoids. It can work equally well in strength, muscle-building, or circuit-style fat-loss workouts.",Strength,Lats,Dumbbell,Intermediate
Straight-Arm Dumbbell Pull-Over - Gethin Variation,"The straight-arm dumbbell pull-overpull-over was a staple exercise of the Golden Era of bodybuilding and a favorite of Arnold Schwarzenegger himself. Done properly, the exercise hits the bottom of the pecs, the lats, the abs, and the triceps.",Strength,Lats,Dumbbell,Intermediate
Bent-Over Dumbbell Row - Gethin Variation,"The dumbbell bent-over row is a popular exercise to develop and strengthen the muscles of the upper and middle back, like the latissimus (lat), lower trapezius, and rear deltoids. It can work equally well in strength, muscle-building, or circuit-style fat-loss workouts.",Strength,Lats,Dumbbell,Intermediate
Bent-over dumbbell rear delt fly,"The bent-over dumbbell rear delt fly is a popular upper-body exercise that targets the muscles on the back of the shoulder joint, specifically the rear head of the deltoid. Since pressing movements build the front and (to a lesser degree) side deltoid heads, this move is often done to promote balanced shoulder development. It is usually performed for high reps, such as 10-15 reps per set or more, as part of a shoulder or upper-body workout.",Strength,Lats,Dumbbell,Intermediate
Total Fitness Dumbbell Isometric Row Hold,"The dumbbell bent-over row is a popular exercise to develop and strengthen the muscles of the upper and middle back, like the latissimus (lat), lower trapezius, and rear deltoids. It can work equally well in strength, muscle-building, or circuit-style fat-loss workouts.",Strength,Lats,Dumbbell,Intermediate
Dumbbell renegade row,"The dumbbell renegade row combines rowing and core training into a single difficult movement. It's popular in time-efficient strength and muscle-building workouts, as well as in circuit-style training.",Strength,Lats,Dumbbell,Intermediate
Weighted pull-up,"The weighted pull-up is a more advanced variation of the pull-up exercise in which the lifter adds extra weight to their body. Options for adding weight include a dip belt, weighted vest, chains, a dumbbell placed between the feet or legs, or looping a kettlebell over the foot. Like other pull-up variations, the weighted pull-up builds strength and muscle in the upper back, biceps, and core.",Strength,Lats,Other,Intermediate
Floor rope climb,"The floor rope climb is an exercise that involves performing partial rope climbs in a prone position with the feet on the floor. It can help prepare someone for full rope climbs, but also trains the muscles of the back, biceps, and grip. It can be done for time or reps.",Strength,Lats,Other,Beginner
Around-the-world pull-up,"The around-the-world pull-up is a more advanced version of the classic pull-up. It focuses stress more directly on the individual arms or sides of the back, while also boosting the time under tension at the top of each rep. It can be used as a progression toward a one-arm pull-up, or simply as a way to increase the challenge and variety of your pull-up training.",Strength,Lats,Other,Beginner
L-sit chin-up,"The L-sit chin-up is an exercise targeting the back, biceps, core, and overall upper-body strength. It is considered significantly more difficult than standard chin-ups, and as such, is often performed for relatively low reps, such as 5-8 reps per set or less, with a focus on strength and form.",Strength,Lats,Other,Beginner
Back Flyes - Gethin Variation,"The incline dumbbell reverse fly is an upper-body exercise targeting the posterior or rear deltoids, as well as the postural muscles of the upper back. Because it targets such small muscles, this exercise is usually performed with light weight for high reps, such as 10-15 reps per set or more.",Strength,Lats,Other,Intermediate
Incline straight-arm pull-over,"The incline straight-arm pull-over is an upper-body exercise targeting the chest and lats (latissimus dorsi). Performing it on an incline bench emphasizes the stretch on the chest in particular. If this movement causes pain in the front of the shoulders, perform it with a more limited range of motion or try pull-overs using a high cable stack instead. Pull-over variations are usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of chest or back-focused upper-body training.",Strength,Lats,Other,Intermediate
Machine high row,"The machine high row is a machine-based exercise targeting the back muscles, including the lats, rhomboids, and middle and lower traps. It approximates the motion of a free-weight row, but uses a selectorized weight-stack or plate-loaded machine. Many such machines also allow you to choose between different grips and grip widths. Machine rows are often done for moderate to high reps, such as 8-12 reps per set or more, as part of the upper-body or back-focused portion of a workout.",Strength,Lats,Other,Intermediate
Standing dumbbell knee crunch,"The standing dumbbell knee crunch is a great way to train the abs while standing up. Additionally, the deltoids are worked because the lifter holds a pair of dumbbells overhead throughout.",Strength,Lats,Other,Intermediate
Close-grip pull-down,"The close-grip pull-down is a variation on the lat pull-down that is performed with an overhand grip and the hands slightly closer than shoulder-width apart. This increases the range of motion beyond wider grips, and may increase the time under tension in each rep. This variation is usually performed for moderate to high reps as part of a back or upper-body workout.",Strength,Lats,Cable,Intermediate
Shotgun row,"The shotgun row is a single-arm row variation utilizing a cable stack in a staggered stance. It targets the muscles of the middle back, like the lats (latissimus dorsi) and rhomboids, but also the core. It is usually performed for moderate to high-reps, at least 8-15 reps per set, in the later stages of a back or upper-body workout.",Strength,Lats,Cable,Intermediate
Close-Grip Front Lat Pulldown,"The close-grip pull-down is a variation on the lat pull-down, acable-based exercise machine that’s ubiquitous in gyms around the world. This back builder is easy to learn and highly effective, allowing for variable resistance depending on where you place the pin in the stack.",Strength,Lats,Cable,Intermediate
Straight-arm rope pull-down,"The straight-arm rope pull-down is a variation of the straight-arm lat pull-down performed using a cable stack machine and a rope grip. It can either be performed in an athletic upright stance, or slightly bent over. It both stretches and contracts the muscles of the lats (latissimus dorsi) as well as providing additional activation to the other upper back muscles and the core. Because the triceps are also isometrically involved in the movement, it is usually performed for higher reps, such as 8-15 reps or more.",Strength,Lats,Cable,Intermediate
Lat pull-down,"The lat pull-down is a cable-based exercise that's ubiquitous in gyms around the world. This back builder is easy to learn and highly effective at building back size and strength. It's usually trained in moderate to high reps, such as 8-12 reps per set. If grip strength is a limitation, you can wear wrist straps.",Strength,Lats,Cable,Intermediate
Straight-Arm Pulldown,"The straight-arm bar pull-down is a variation of the straight-arm lat pull-down performed using a cable stack machine. It can either be performed in an athletic upright stance, or slightly bent-over. It both stretches and contracts the muscles of the lats (latissimus dorsi) as well as providing additional activation to the other upper back muscles and the core. Because the triceps are also isometrically involved in the movement, it is usually performed for higher reps, like 8-15 reps or above.",Strength,Lats,Cable,Intermediate
Single-arm kneeling lat pull-down,"The single-arm kneeling lat pull-down is a variation of the lat pull-down exercise performed one arm at a time, with the knees on the ground, rather than sitting on a bench or machine. It has all of the same benefits of a lat pull-down performed on a bench or machine, in addition to providing further activation to the core and lower body.",Strength,Lats,Cable,Beginner
Elevated Cable Rows,"The cable seated row is a popular exercise to train the muscles of the upper back, including the lats (latissimus dorsi), traps, rhomboids, and rear deltoids, using a cable stack. It also targets the biceps to a lesser degree. The cable row can work well in a variety of rep-ranges, but is most popular in muscle-building workouts or as an accessory movement for strength workouts.",Strength,Lats,Cable,Beginner
Kneeling lat pull-down,"The kneeling lat pull-down is a variation of the lat pull-down exercise performed with the knees on the ground rather than sitting on a bench or machine. It has all of the same benefits of a lat pull-down performed on a bench or machine, in addition to providing further activation to the core and lower body.",Strength,Lats,Cable,Intermediate
Behind-the-neck pull-down,"The behind-the-neck pull-down is a cable exercise intended to target the muscles of the upper and middle back. If you have the requisite shoulder mobility, it can help you target the upper back muscles, including the trapezius and rhomboids, as well as the lats (latissimus dorsi). It is popular among elite bodybuilders and physique athletes, but some coaches consider it unsafe to the shoulder joint, particularly for people with existing shoulder problems.",Strength,Lats,Cable,Intermediate
Straight-arm cable pull-over,"The straight-arm cable pull-over is an exercise that focuses on the muscles of the lats (latissimus dorsi) and chest using a cable stack and a flat bench. It is most commonly used for higher reps, such as 10-15 or more, in muscle-building workouts. It is also an effective substitute for dumbbell pull-overs or a pull-over machine, if you don't have access to them or they aggravate your shoulders.",Strength,Lats,Cable,Intermediate
Cable Straight-Arm Pulldown - Gethin Variation,"The straight-arm bar pull-down is a variation of the straight-arm lat pull-down performed using a cable stack machine. It can either be performed in an athletic upright stance, or slightly bent-over. It both stretches and contracts the muscles of the lats (latissimus dorsi) as well as providing additional activation to the other upper back muscles and the core. Because the triceps are also isometrically involved in the movement, it is usually performed for higher reps, like 8-15 reps or above.",Strength,Lats,Cable,Intermediate
Rope Lat Pull-down - Gethin Variation,"The close-grip pull-down is a variation on the lat pull-down, acable-based exercise machine that’s ubiquitous in gyms around the world. This back builder is easy to learn and highly effective, allowing for variable resistance depending on where you place the pin in the stack.",Strength,Lats,Cable,Intermediate
Straight-Arm Pull-Down - Gethin Variation,"The straight-arm bar pull-down is a variation of the straight-arm lat pull-down performed using a cable stack machine. It can either be performed in an athletic upright stance, or slightly bent-over. It both stretches and contracts the muscles of the lats (latissimus dorsi) as well as providing additional activation to the other upper back muscles and the core. Because the triceps are also isometrically involved in the movement, it is usually performed for higher reps, like 8-15 reps or above.",Strength,Lats,Cable,Intermediate
High-cable standing row,"The high-cable standing row is an exercise targeting the lats. The high position allows for more engagement of the upper back, as well, specifically the rhomboids and teres major.",Strength,Lats,Cable,Intermediate
Lat Pull-down - Gethin Variation,"The lat pull-down is a cable-based exercise machine that’s ubiquitous in gyms around the world. This back builder is easy to learn and highly effective, allowing for variable resistance depending on where you place the pin in the stack.",Strength,Lats,Cable,Intermediate
Wide-Grip Lat Pull-Down - Gethin Variation,"The lat pull-down is a cable-based exercise machine that’s ubiquitous in gyms around the world. This back builder is easy to learn and highly effective, allowing for variable resistance depending on where you place the pin in the stack.",Strength,Lats,Cable,Intermediate
Behind-The-Neck Pull-Down - Gethin Variation,"The behind-the-neck pull-down is a cable exercise intended to target the muscles of the upper and middle back. If you have the requisite shoulder mobility, it can help you targets the upper back muscles, including the trapezius and rhomboids, as well as the lats (latissimus dorsi). It is popular among elite bodybuilders and physique athletes, but some coaches consider it unsafe to the shoulder joint, in particular to people with existing shoulder problems.",Strength,Lats,Cable,Intermediate
Single-Arm Cable Row - Gethin Variation,"The single-arm cable seated row is a version of the cable row movement that train the muscles of the upper back one side at a time. It targets a wide range of muscles including the lats (latissimus dorsi), traps, rhomboids, and rear deltoids, as well as the biceps. The single-arm row can work well in a variety of rep-ranges, but is most popular in muscle-building workouts or as an accessory movement for strength workouts.",Strength,Lats,Cable,Intermediate
AM Close-Grip Pull-Down,"The close-grip pull-down is a variation on the lat pull-down, acable-based exercise machine that’s ubiquitous in gyms around the world. This back builder is easy to learn and highly effective, allowing for variable resistance depending on where you place the pin in the stack.",Strength,Lats,Cable,Intermediate
AM Wide-Grip Pull-Down,"The lat pull-down is a cable-based exercise machine that’s ubiquitous in gyms around the world. This back builder is easy to learn and highly effective, allowing for variable resistance depending on where you place the pin in the stack.",Strength,Lats,Cable,Intermediate
UP Lat Pull-Down,"The lat pull-down is a cable-based exercise machine that’s ubiquitous in gyms around the world. This back builder is easy to learn and highly effective, allowing for variable resistance depending on where you place the pin in the stack.",Strength,Lats,Cable,Intermediate
Reverse-grip lat pull-down,"The reverse-grip lat pull-down is variation on the lat pull-down that targets the lower lats more than an overhand grip. Because the hands are relatively close together, it also increases the range of motion beyond wider-grip pull-down variations. It can be performed for low reps, such as 5-6 per set, for back strength, or for higher reps for size.",Strength,Lats,Machine,Intermediate
Machine seated row,"The machine seated row is a popular exercise targeting the back muscles, particularly the lats (latissimus dorsi), rhomboids, and middle and lower trapezius. There is a wide variety of seated row machines, but most of them approximate the motion of a free-weight row, but in an upright, forward-facing position. Machine row variations are often performed for moderate to high reps, such as 8-12 reps per set or more, as part of an upper-body or back-focused portion of a workout.",Strength,Lats,Machine,Beginner
Machine-assisted pull-up,"The machine-assisted pull-up takes a classic back-building exercise and adds assistance to make the movement easier than the bodyweight version. The amount of assistance can easily be changed by moving the pin in the stack. While some people use this variation as a substitute for pull-ups or as an assistance exercise for pull-ups, it is also effective as a way to perform the pull-up motion in traditional muscle-building ranges. This variation is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or back-focused training.",Strength,Lats,Machine,Beginner
Single-arm pull-down,"The single-arm pull-down is a variation on the lat pull-down that is performed one arm at a time, usually with a D-shaped handle and a cable stack. Many lifters find they can feel the lat (latissimus dorsi) muscles working better with single-arm variations.",Strength,Lats,Machine,Intermediate
Single-arm machine high row,"The single-arm machine high row is a machine-based exercise targeting the back muscles, including the lats, rhomboids, and middle and lower traps. It approximates the motion of a free-weight row, but uses a selectorized weight-stack or plate-loaded machine. Many such machines also allow you to choose between different grips and grip widths. Machine-based rows are often done for moderate to high reps, such as 8-12 reps per set or more, as part of the upper-body or back-focused portion of a workout.",Strength,Lats,Machine,Intermediate
Seated Machine Row - Gethin Variation,"The machine seated row is an exercise targeting the back muscles, emphasizing the mid- to upper-back.",Strength,Lats,Machine,Intermediate
King Maker Lat Pull-Down,"The lat pull-down is a cable-based exercise machine that’s ubiquitous in gyms around the world. This back builder is easy to learn and highly effective, allowing for variable resistance depending on where you place the pin in the stack.",Strength,Lats,Machine,Intermediate
Pullups,"The pull-up is a multi-joint bodyweight exercise that builds strength and muscle in the upper back, biceps, and core. It is often used as a measurement tool in military or tactical fitness tests, and is an excellent gauge of “relative strength” which is strength in relation to bodyweight.",Strength,Lats,Body Only,Intermediate
Pull-up,"The pull-up is a multijoint bodyweight exercise that builds strength and muscle in the upper back, biceps, and core. It is often used as a measurement tool in military or tactical fitness tests, and is an excellent gauge of ""relative strength"" which is strength in relation to body weight.",Strength,Lats,Body Only,Beginner
Rope climb,"The rope climb is an exercise that is used commonly in CrossFit workouts and as a test of upper-body strength. It was even contested at the Olympics in the early 20th century. It targets a wide range of upper-body musculature, including the hands and forearms, shoulders, biceps, lats (latissimus dorsi), and core.",Strength,Lats,Body Only,Intermediate
Neutral-grip pull-up,"The neutral-grip pull-up is a multijoint bodyweight exercise in which the reps are performed with the palms facing one another. Like other pull-up variations, it builds strength and muscle in the upper back, biceps, and core. It can be used as a more shoulder-friendly alternative to straight-bar pull-ups, or to help perform more reps than you can perform overhand.",Strength,Lats,Body Only,Intermediate
One Handed Hang,"The single-arm hang is a static exercise that involves hanging from a bar by one hand. It is an advanced hanging exercise that demands above-average shoulder stability and grip strength, and may not be appropriate for some people. However, if someone is strong and stable enough to perform it, the movement can help build those same qualities.",Stretching,Lats,Body Only,Intermediate
Standing side bend stretch,"The standing side bend stretch is a stretching exercise targeting the obliques, the muscles that run along the side of the core. It is a common inclusion in dynamic warm-ups for the upper body, but can also be performed to help ""limber up"" for lifting or athletics anytime.",Stretching,Lats,Body Only,Intermediate
Burpee to pull-up,The burpee to pull-up is a variation of the bodyweight burpee in which the jump at the top of each rep leads into a jumping pull-up. It is popular in circuit-style and metcon workouts.,Plyometrics,Lats,Body Only,Intermediate
Negative pull-up,"The negative pull-up is a multijoint bodyweight exercise that focuses on just one half of the traditional pull-up: the lowering, eccentric, or ""negative"" portion. Because muscles are stronger eccentrically than they are concentrically, many people can perform negatives even if they can't perform full pull-ups. For this reason, it is a popular training tool to help people earn their first pull-up rep, or as a back-off exercise after doing full pull-ups.",Strength,Lats,Body Only,Intermediate
Chin-Up,"The a chin-up is a variation of the pull-up exercise in which the reps are performed with the palms facing toward the body, in an underhand position, with a grip that is narrower than shoulder-width. Like other pull-up variations, it builds strength and muscle in the upper back, biceps, and core, but it utilizes the biceps slightly more than overhand pull-ups. It can be used as a more shoulder-friendly alternative to straight-bar pull-ups, or to help perform more reps than you can perform overhand.",Strength,Lats,Body Only,Intermediate
AM Pull-Up,"The pull-up is a multi-joint bodyweight exercise that builds strength and muscle in the upper back, biceps, and core. It is often used as a measurement tool in military or tactical fitness tests, and is an excellent gauge of “relative strength” which is strength in relation to bodyweight.",Strength,Lats,Body Only,Intermediate
Jump to pull-up,"The jump to pull-up is a bodyweight exercise that targets the muscles of the back, biceps, and, to a lesser degree, legs. It involves jumping up to a pull-up bar between reps. Similar to a push-press, the legs help power through the most difficult portion of the pull-up, allowing you to perform more reps. Jumping pull-ups are often performed for moderate to high reps, such as 8-12 reps per set or more, as an accessory to other pulling or pull-up training, or as a full-body movement in a circuit or metcon.",Strength,Lats,Body Only,Intermediate
Bent-over scapular slide,The bent-over scapular slide is an upper-body exercise that helps with scapular and shoulder mobility. It is commonly performed for time or reps as part of a dynamic warm-up for the upper body.,Strength,Lats,Body Only,Intermediate
Iron cross stretch,The iron cross stretch is a bodyweight stretch that focuses on hip and thoracic spine mobility.,Strength,Lats,Body Only,Intermediate
King Maker Pull-Up,"The pull-up is a multi-joint bodyweight exercise that builds strength and muscle in the upper back, biceps, and core. It is often used as a measurement tool in military or tactical fitness tests, and is an excellent gauge of “relative strength” which is strength in relation to bodyweight.",Strength,Lats,Body Only,Intermediate
Medicine ball slam,"The medicine ball slam is an explosive exercise for developing power, strength, and speed. Muscles worked include the abdominals, legs, triceps, shoulders, and lats. The slams are usually done in rapid succession to complete one set. It can also be a component of a power or athleticism-focused circuit workout.",Plyometrics,Lats,Medicine Ball,Intermediate
Band good morning-,"The band good morning is an exercise targeting the hamstrings and glutes. It is often performed in powerlifting-style training for high reps, or in the place of barbell good mornings.",Strength,Lower Back,Bands,Intermediate
Band deadlift,The band deadlift is a lower-body exercise that mainly targets the hamstrings while also benefiting the glutes and lats using a proper hip-hinging motion.,Strength,Lower Back,Bands,Intermediate
Lower back SMR,"Lower back self-myofascial release (SMR) is a self-administered soft-tissue treatment, usually using a foam roller, lacrosse ball, or other ""trigger point"" massage tool. By applying pressure strategically to the quadratus lumborum or spinal erector (erector spinae) muscles of the lower back, some people find they can cause this often painful and tight area to relax or ""release."" Lower back SMR is often accompanied by SMR on the glutes or piriformis muscles, or by stretches that target the piriformis or hips. However, some people find that SMR on the lower back can aggravate existing pain or injury, so be cautious when performing it.",Stretching,Lower Back,Foam Roll,Intermediate
Barbell deficit deadlift,"The barbell deficit deadlift is a compound exercise targeting the posterior chain. It is commonly utilized in powerlifting training to build pulling strength off the floor, but is also an effective muscle-building movement for the glutes and hamstrings. It is usually performed with lighter weight, and perhaps for higher reps, than traditional deadlifts. If these make your back sore, decrease the deficit and/or wear a weightlifting belt.",Powerlifting,Lower Back,Barbell,Beginner
Rack pull,"The rack pull is a variation of the deadlift performed from an elevated height, either using boxes, safety pins, or the safeties in a squat rack. It targets all the same muscles as the deadlift, including the glutes, hamstrings, upper back, lower back, and grip. It can be used to strengthen deadlift lockout, but also as a deadlift alternative for people who can't deadlift from the floor without pain.",Powerlifting,Lower Back,Barbell,Intermediate
Paul Carter Romanian Deadlift,"The barbell stiff-legged deadlift targets the hamstrings, glutes, lower and upper back, as well as the core. It is a popular accessory movement for the deadlift, but also a muscle-building hamstring movement.",Strength,Lower Back,Barbell,Intermediate
TBS Good Morning,"The barbell good morning is an exercise that targets glute, hamstring, and lower back development. It is often trained as an accessory movement to the deadlift, but also has value on its own. It is sometimes performed for reps in traditional strength-focused rep ranges such as 5-8 reps per set, but due to the risk posed to the lower back, is rarely treated as a max-effort single-rep lift.",Strength,Lower Back,Barbell,Intermediate
TBS Romanian Deadlift,"The barbell stiff-legged deadlift targets the hamstrings, glutes, lower and upper back, as well as the core. It is a popular accessory movement for the deadlift, but also a muscle-building hamstring movement.",Strength,Lower Back,Barbell,Intermediate
Barbell deadlift-,"The barbell deadlift is a compound exercise used to develop overall strength and size in the posterior chain. It is a competition lift in the sport of powerlifting, but is also considered a classic benchmark of overall strength. When performed with the hands outside the knees, it is often called a ""conventional"" deadlift. When the feet are wide and the hands are inside the knees, it is a sumo deadlift.",Strength,Lower Back,Barbell,Intermediate
Deadlift - Gethin Variation,"The barbell deadlift is a compound exercise used to develop overall strength and size in the posterior chain. It is a competition lift in the sport of powerlifting, but is also considered a classic benchmark of overall strength. When performed with the hands outside the knees, it is often called a ""conventional"" deadlift. When the feet are wide and the hands are inside the knees, it is a sumo deadlift.",Strength,Lower Back,Barbell,Intermediate
Barbell good morning,"The barbell good morning is an exercise that targets glute, hamstring, and lower back development. It is often trained as an accessory movement to the deadlift, but also has value on its own. It is sometimes performed for reps in traditional strength-focused rep ranges such as 5-8 reps per set, but due to the risk posed to the lower back, is rarely treated as a max-effort single-rep lift.",Strength,Lower Back,Barbell,Intermediate
UP Conventional Deadlift,"The barbell deadlift is a compound exercise used to develop overall strength and size in the posterior chain. It is a competition lift in the sport of powerlifting, but is also considered a classic benchmark of overall strength. When performed with the hands outside the knees, it is often called a ""conventional"" deadlift. When the feet are wide and the hands are inside the knees, it is a sumo deadlift.",Strength,Lower Back,Barbell,Intermediate
FYR Sumo Deadlift High Pull,"The kettlebell sumo deadlift high pull is a dynamic kettlebell exercise that focuses on the muscles of the posterior chain, including the hamstrings, glutes, traps, rear delts, and upper back. It can be done in lower reps for power or strength, or higher reps for conditioning and fat loss. It can also be a component of a circuit-style kettlebell workout, either for time or reps.",Strength,Lower Back,Kettlebells,Intermediate
Kettlebell deadlift,"The kettlebell deadlift is a foundational movement in kettlebell training. It's often taught as a buildup or regression to the kettlebell swing, as well as to instruct the ""hip hinge"" motion in a more approachable manner than with a barbell.",Strength,Lower Back,Kettlebells,Intermediate
Dumbbell skier,"As the name suggests, the dumbbell skier takes the motion of skiing and replaces the poles with dumbbells. The hip and torso motion are similar to a kettlebell swing, as are the muscles it targets, including the hamstrings, glutes, upper back, and grip. However, unlike the traditional kettlebell swing, the arms are outside of the knees. This movement can be performed for time or for reps, but is usually performed for relatively high reps, such as 8-12 sets per rep or more, as part of a fat-loss or athleticism-focused circuit or workout.",Strength,Lower Back,Dumbbell,Intermediate
TBS Dumbbell Romanian Deadlift,"The dumbbell stiff-legged deadlift targets the hamstrings, glutes, low and upper back, as well as the core. The purpose of the stiff-legged, as opposed to Romanian deadlift with slightly bent knees, is to engage the hamstrings and low back to an even greater degree.",Strength,Lower Back,Dumbbell,Intermediate
Stiff-Legged Dumbbell Deadlift - Gethin Variation,"The dumbbell stiff-legged deadlift targets the hamstrings, glutes, low and upper back, as well as the core. The purpose of the stiff-legged, as opposed to Romanian deadlift with slightly bent knees, is to engage the hamstrings and low back to an even greater degree.",Strength,Lower Back,Dumbbell,Intermediate
Dumbbell kickstand deadlift,"The dumbbell kickstand deadlift is a movement targeting the muscles of the hamstrings, glutes, and back. The kickstand position can help focus the stretch and contraction on each individual leg, similar to a single-leg Romanian deadlift, while presenting less of a balance challenge. It can be performed in low reps, such as 5-8 reps per set, for strengthening the posterior chain, or for higher reps for muscle growth.",Strength,Lower Back,Dumbbell,Intermediate
Single-leg stiff-legged deadlift to row,"The single-leg stiff-legged deadlift to row takes two popular strength moves and combines them into one full-body blaster. Between the deadlift and the row, you'll target the glutes, hamstrings, quads, back, and biceps. Because balance can be a challenge, this movement is usually done with relatively light weights for high reps, such as 8-12 reps per set or more.",Strength,Lower Back,Dumbbell,Intermediate
Partner Flat-Bench Back Extension,"The partner bench back extensionis a clever way to perform this exercise, which works the spinal erectors in the lower back. There are machines and angled apparatus that allow this exercise to performed solo; but, lacking those, all you need is a bench and a workout partner.",Strength,Lower Back,Other,Beginner
Partner bench back extension,"The partner bench back extension is a clever way to target the glutes and spinal erector muscles. There are machines and angled benches that allow this exercise to be performed solo, but, lacking those, all you need is a bench and a workout partner. It is usually performed for high reps as a burnout or accessory movement for lower-body training.",Strength,Lower Back,Other,Beginner
Rack Pull - Gethin Variation,"The rack pull is a variation of the deadlift performed from an elevated height, either using boxes, safety pins, or the safeties in a squat rack. It targets all the same muscles as the deadlift, including the glutes, hamstrings, upper back, lower back, and grip. It can e used to strengthen deadlift lockout, but also as a deadlift alternative for people who can’t deadlift from the floor without pain.",Strength,Lower Back,Other,Intermediate
Hex Bar Deadlift - Gethin Variation,"The hex bar deadlift is a variety of deadlift performed in a hexagonal barbell also known as a trap bar. The bar is held with a parallel (palms in) grip outside of the legs. It is biomechanically different from a barbell deadlift in that it lines up with a lifter’s center of gravity, rather than placing it in front of their body. The trap bar deadlift can be trained in traditional strength and muscle-focused rep range, or for higher reps. It activates all of the same muscle groups as conventional or sumo deadlifts, including the glutes, quads, hamstring, lower back, lats, upper back, and grip.",Strength,Lower Back,Other,Intermediate
ACFT Low-handle trap bar deadlift,"The low-handle trap bar deadlift is a variety of deadlift performed in a hexagonal barbell also known as a trap bar. This specific exercise is part of the new Army Combat Fitness Test or ACFT. The bar is held with a parallel (palms in) grip outside of the legs. It is biomechanically different from a barbell deadlift in that it lines up with a lifter's center of gravity, rather than placing the weight in front of their body. It activates all of the same muscle groups as conventional or sumo deadlifts, including the glutes, quads, hamstrings, lower back, lats, upper back, and grip.",Strength,Lower Back,Other,Intermediate
Neutral-grip lat pull-down,"The neutral-grip lat pull-down is a variation on the lat pull-down that uses a handle with a neutral (palms facing in) grip. This arrangement helps to build lat width and target the upper lats. This movement is usually performed for moderate to high reps, such as 8-12 per set or higher, as part of an upper-body or back-focused workout.",Strength,Lower Back,Cable,Intermediate
Seated cable deadlift,"The seated cable deadlift is a version of the deadlift or hip hinge movement that is performed on a seated cable row machine. Similar to a stiff-legged deadlift or 45-degree back extension, it targets the muscles of the lower back, as well as the glutes and upper back to a lesser degree. It is usually utilized in higher rep ranges, at least 8-12 reps per set, on a back-focused muscle-building day, or as a deadlift accessory lift to strengthen the lower back.",Strength,Lower Back,Cable,Intermediate
Cable stiff-legged deadlift,"The cable stiff-legged deadlift is a lower-body exercise that mainly targets the hamstrings, while also benefiting the glutes using a proper hip-hinging motion.",Strength,Lower Back,Cable,Intermediate
Single-leg cable stiff-legged deadlift,"The single-leg cable stiff-legged deadlift is a lower-body exercise that mainly targets the hamstrings, while also benefiting the glutes using a proper hip-hinging motion. Training one leg at a time allows for working out imbalances.",Strength,Lower Back,Cable,Intermediate
Back extension,"The back extension is an exercise used to build lower back strength that also targets the hamstrings and glutes. It is often performed on a 45-degree bench with the feet anchored. Unweighted back extensions are often performed for high reps, such as 15-20 reps or more, but the movement can also be performed with added weight in lower rep ranges, such as 8-12 reps per set.",Strength,Lower Back,Body Only,Intermediate
Superman,"The Superman is a bodyweight exercise that consists of isometric holds in an extended spine position. It targets the muscles of the posterior chain, including the muscles of the glutes, spinal erectors, and upper back. It can be performed as part of a dynamic warm-up, or for muscle activation or mobility anytime.",Stretching,Lower Back,Body Only,Intermediate
Child's pose,Child’s pose is a traditional yoga pose that is also popular in fitness and strength training. It targets mobility of the thoracic spine and control of the vertebral column. It can be performed for time or reps as part of a dynamic warm-up or as a mobility or restorative exercise anytime. It can also work as part of a yoga or bodyweight sequence with other poses.,Stretching,Lower Back,Body Only,Intermediate
Partner Superman with alternating high-five,"The partner Superman with alternating high-five is an exercise in which both partners perform isometric holds for reps, high-fiving each other in between. It targets the muscles of the posterior chain, including the muscles of the glutes, spinal erectors, and upper back. It can be performed as part of a dynamic warm-up, or as part of a core or back-focused workout or finisher.",Strength,Lower Back,Body Only,Beginner
Yoga plex,"The yoga plex is a stretch that combines elements of the downward facing dog yoga pose with the “world’s greatest stretch.” It is most commonly performed as part of a dynamic warm-up, to limber up muscles from head to toe, raise the body’s core temperature, and mobilize the hips, upper back, and shoulders.",Stretching,Lower Back,Body Only,Intermediate
TBS Back Extension,"The back extension is an exercise used to build lower back strength that also targets the hamstrings and glutes. It is often performed on a 45-degree bench with the feet anchored. Unweighted back extensions are often performed for high reps, such as 15-20 reps or more, but the movement can also be performed with added weight in lower rep ranges, such as 8-12 reps per set.",Strength,Lower Back,Body Only,Intermediate
Lower Back Stretch - Yates Variation,"The lying cross-over lower back stretch is a simple bodyweight stretch targeting the lower back, hips, and torso. It involves rotating the legs while lying flat on the back. It is commonly included in dynamic warm-ups, but can also be performed as full-body mobility work anytime.",Strength,Lower Back,Body Only,Intermediate
Hyperextension - Gethin Variation,"The back extension is an exercise used to build lower back strength that also targets the hamstrings and glutes. It is often performed on a 45-degree bench with the feet anchored. Unweighted back extensions are often performed for high reps, such as 15-20 reps or more, but the movement can also be performed with added weight in lower rep ranges, such as 8-12 reps per set.",Strength,Lower Back,Body Only,Intermediate
Back Extension - Gethin Variation,"The back extension is an exercise used to build lower back strength that also targets the hamstrings and glutes. It is often performed on a 45-degree bench with the feet anchored. Unweighted back extensions are often performed for high reps, such as 15-20 reps or more, but the movement can also be performed with added weight in lower rep ranges, such as 8-12 reps per set.",Strength,Lower Back,Body Only,Intermediate
Superman-,"The Superman is a bodyweight exercise that consists of isometric holds in an extended spine position. It targets the muscles of the posterior chain, including the muscles of the glutes, spinal erectors, and upper back. It can be performed as part of a dynamic warm-up, or for muscle activation or mobility anytime.",Strength,Lower Back,Body Only,Intermediate
Weighted back extension,"The weighted back extension is an exercise targeting the spinal erectors, as well as the glutes and hamstrings. Back extensions are often done for high reps without weight, but when done with weight, they can be an excellent accessory movement for deadlift strength as well as an overall posterior-chain strength builder. Because your back is the limiting factor, it's still an exercise that is usually done for moderate to high reps, such as 8-12 reps per set or higher. You can weight it with a plate or by holding a dumbbell or other weight in your hands.",Strength,Lower Back,Body Only,Intermediate
Exercise ball weighted hyperextension,"The exercise ball weighted hyperextension is an exercise that strengthens the lower back. If balance is an issue, have someone hold your feet.",Strength,Lower Back,Exercise Ball,Beginner
Exercise ball rear delt fly,"The exercise ball rear delt fly is a dumbbell exercise targeting the rear heads of the shoulders, as well as the muscles of the upper-middle back. Lying prone on an exercise ball offers support to perform the movement. It is generally performed for moderate to high reps as a part of upper body or shoulder training.",Strength,Lower Back,Exercise Ball,Intermediate
Lying rear delt Y,"The lying rear delt Y works the shoulders, specifically the rear heads, as well as the lower trapezius muscles. At the top of the motion, the arms and torso form a Y—hence the name. Shoulder Y variations are usually performed with light weights as a warm-up or prehab movement for upper-body training, or as a burnout on shoulder day.",Strength,Lower Back,Exercise Ball,Intermediate
Partner side plank band row,The partner side plank band row is an abdominal exercise where two partners perform side planks while pulling on the opposite ends of an exercise band. This technique can be done for time or reps in any ab-focused workout.,Strength,Middle Back,Bands,Intermediate
Band-assisted chin-up,"The band-assisted chin-up is a variation of the pull-up exercise in which the reps are performed with the palms facing toward the body in an underhand position, with a band looped around the feet or knees. This reduces weight and resistance at the bottom of the rep, while increasing it toward the top. Like other pull-up variations, it builds strength and muscle in the upper back, biceps, and core, but it utilizes the biceps slightly more than overhand band-assisted pull-ups.",Strength,Middle Back,Bands,Intermediate
Band bent-over row,"The band bent-over row is an exercise to develop and strengthen the muscles of the upper and middle back, like the latissimus (lat), lower trapezius, and rear deltoids. Bands provide dynamic resistance and can work equally well in strength, muscle-building, or circuit-style fat-loss workouts.",Strength,Middle Back,Bands,Intermediate
Heavy band bent-over row,"The heavy band bent-over row is a variation of the popular barbell exercise to develop and strengthen the muscles of the upper and middle back, like the latissimus (lats), lower trapezius, and rear deltoids. It can work equally well in strength, muscle-building, or circuit-style fat-loss workouts.",Strength,Middle Back,Bands,Intermediate
Reverse-grip bent-over row,"The reverse-grip bent-over row is a compound exercise used to build strength and size in both the lower and upper back. It targets nearly all of the muscles in the back, but particularly the lats, rhomboids, and lower back. It is thought to target the biceps and lats a bit more directly than overhand barbell rows. Because it can be loaded heavily, it is a popular movement in strength and muscle-focused upper-body workouts.",Strength,Middle Back,Barbell,Intermediate
One-Arm Long Bar Row,"The single-arm landmine bent-over row is a barbell exercise focused on the muscles of the middle back, such as the lats (latissimus dorsi) and rhomboids. It also targets the biceps and grip. It utilizes a landmine device which anchors one end of the barbell near the ground, but could also be approximated by placing the barbell in the corner of a room.",Strength,Middle Back,Barbell,Intermediate
Bent Over Barbell Row,"The barbell bent-over row is a compound exercise used to build strength and size in both the lower and upper back. It targets nearly all of the muscles in the back, but particularly the lats, rhomboids, and lower back. It is commonly utilized as an accessory movement for the deadlift in powerlifting, but is also popular in strength and muscle-focused upper-body workouts.",Strength,Middle Back,Barbell,Intermediate
Pendlay Row,"The Pendlay row, named after the well-known strength coach Glenn Pendlay, is a bent-over row variation where each rep starts with the barbell resting on the ground. This eliminates the stretch reflex and forces the lifter to pull with power and a bent-over spine. The Pendlay row can be performed heavy for low reps, but is usually performed for moderate reps, such as 5-8 per set.",Strength,Middle Back,Barbell,Intermediate
Barbell seal row,"The barbell seal row is a weighted exercise targeting the muscles of the middle back, including the lats (latissimus dorsi) and rhomboids. It can be performed on a special elevated bench, on a bench placed on top of boxes or benches, or on a bench with a slight incline. The higher the bench, the greater the range of motion and stretch at the bottom of the movement. It is usually performed as an assistance movement for back strength and muscle growth, in rep ranges of 8-12 reps per set or higher.",Strength,Middle Back,Barbell,Intermediate
Barbell Deadlift Bent Row Complex,"The barbell deadlift bent-over row complex combines two movements to target the posterior chain. It requires using a lighter weight than you could handle for heavy deadlifts alone, but doubles down on activation in the upper back, lower back, and glutes.",Strength,Middle Back,Barbell,Beginner
TBS Deficit Deadlift,The barbell deficit deadlift is a compound exercise targeting the posterior chain.,Strength,Middle Back,Barbell,Intermediate
Bent-Over Barbell Row - Gethin Variation,"The barbell bent-over row is a compound exercise used to build strength and size in both the lower and upper back. It targets nearly all of the muscles in the back, but particularly the lats, rhomboids, and lower back. It is commonly utilized as an accessory movement for the deadlift in powerlifting, but is also popular in strength and muscle-focused upper-body workouts.",Strength,Middle Back,Barbell,Intermediate
Barbell bent-over row,"The barbell bent-over row is a compound exercise used to build strength and size in both the lower and upper back. It targets nearly all of the muscles in the back, but particularly the lats, rhomboids, and lower back. It is commonly utilized as an accessory movement for the deadlift in powerlifting, but is also popular in strength and muscle-focused upper-body workouts.",Strength,Middle Back,Barbell,Intermediate
Barbell deadlift bent-over row complex,"The barbell deadlift bent-over row complex combines two movements to target the posterior chain. It requires using a lighter weight than you could handle for heavy deadlifts alone, but doubles down on activation in the upper back, lower back, and glutes.",Strength,Middle Back,Barbell,Intermediate
Kettlebell alternating renegade row,"The kettlebell alternating renegade row combines rowing and core training into a single difficult movement. It's popular in time-efficient strength and muscle-building workouts, as well as in circuit-style training.",Strength,Middle Back,Kettlebells,Intermediate
Kettlebell bent-over row to clean,"The kettlebell bent-over row to clean is a combination kettlebell exercise that targets many of the muscles of the upper body including the lats (latissimus dorsi), biceps, shoulders, and core. It also strengthens and trains power output of the lower body. It can be done for reps or for time as a strength or muscle-focused complex, or in circuit-style training for conditioning or fat loss.",Strength,Middle Back,Kettlebells,Intermediate
UP Deficit Kettlebell Stiff-Legged Deadlift,"The kettlebell deficit deadlift is a more advanced version of the kettlebell deadlift movement that is performed standing on steps or boxes. It can be done to build strength or hip mobility for squats or deadlifts, in high reps or in more traditional strength and muscle-focused rep ranges.",Strength,Middle Back,Kettlebells,Intermediate
Single-arm kettlebell row-,"The single-arm kettlebell row is a popular muscle- and strength-building exercise that works the muscles of the back and core simultaneously. It has all the same benefits as a single-arm dumbbell row, but some people find a kettlebell more comfortable to hold during the movement.",Strength,Middle Back,Kettlebells,Intermediate
One-Arm Dumbbell Row,"The single-arm bench dumbbell row is a popular exercise for building the latissimus dorsi, or lat, muscles of the back. The bench is used for support during the rowing motion.",Strength,Middle Back,Dumbbell,Intermediate
Incline dumbbell row,"The incline dumbbell row is an upper-body exercise targeting the lats (latissimus dorsi) and upper-back muscles, as well as the biceps. Performing it on an incline bench helps target the lower lats in particular. Dumbbell row variations are usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of the upper-body or back-focused portion of a workout.",Strength,Middle Back,Dumbbell,Intermediate
Man-maker,"The man-maker is a sequence of exercises combining a dumbbell front squat, military press, renegade row, and sprawl. Between these movements it challenges muscles across the body, along with the cardiovascular system. It can be performed for rounds or for time as a single full-body exercise or as part of a fat-loss or athleticism-focused workout.",Strength,Middle Back,Dumbbell,Intermediate
Dumbbell bent-over row,"The dumbbell bent-over row is a popular exercise to develop and strengthen the muscles of the upper and middle back, like the latissimus (lat), lower trapezius, and rear deltoids. It can work equally well in strength, muscle-building, or circuit-style fat-loss workouts.",Strength,Middle Back,Dumbbell,Intermediate
Dumbbell pull-over to skullcrusher,"The dumbbell pull-over to skullcrusher is a complex that combines two popular exercises into one sequence that works much of the upper body, particularly the chest, triceps, and serratus anterior muscles. Because the pull-over will determine the amount of weight you can use, this movement is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of the upper-body portion of a workout.",Strength,Middle Back,Dumbbell,Intermediate
Dumbbell Seal Row - Gethin Variation,"The dumbbell seal row is a weighted exercise targeting the muscles of the middle back, including the lats (latissimus dorsi) and rhomboids. It can be performed on a special elevated bench, on a bench placed on top of boxes or benches, or on a bench with a slight incline. The higher the bench, the greater the range of motion and stretch at the bottom of the movement. It is usually performed as an assistance movement for back strength and muscle growth, in rep ranges of 8-12 reps per set or higher.",Strength,Middle Back,Dumbbell,Intermediate
Decline dumbbell chest fly,"The decline dumbbell chest fly is an upper-body exercise targeting the muscles of the chest, particularly the lower chest. It will require less weight than a decline press, which makes it a great hypertrophy exercise with high reps. Fly variations are usually performed for moderate to high reps, such as 8-12 reps per set or more.",Strength,Middle Back,Dumbbell,Intermediate
TBS Bent-Over Dumbbell Row,"The dumbbell bent-over row is a popular exercise to develop and strengthen the muscles of the upper and middle back, like the latissimus (lat), lower trapezius, and rear deltoids. It can work equally well in strength, muscle-building, or circuit-style fat-loss workouts.",Strength,Middle Back,Dumbbell,Intermediate
AM Single Arm Row,"The single-arm bench dumbbell row is a popular exercise for building the latissimus dorsi, or lat, muscles of the back. The bench is used for support during the rowing motion.",Strength,Middle Back,Dumbbell,Intermediate
Dumbbell stiff-legged deadlift,"The dumbbell stiff-legged deadlift is a dumbbell exercise that targets the hamstrings, glutes, lower and upper back, and core. The difference between a stiff-legged deadlift and a Romanian deadlift is primarily the amount of knee bend. The knees are only slightly bent in a stiff-legged deadlift, while they bend more in a Romanian deadlift. Stiff-legged deadlifts are generally performed for low to moderate reps, such as 8-10 reps per set, with a focus on maximizing the hamstring stretch rather than moving heavy weight. Feel free to wear a weight belt to protect your lower back.",Strength,Middle Back,Dumbbell,Intermediate
Single-arm bench dumbbell row,"The single-arm bench dumbbell row is a popular exercise for building the latissimus dorsi, or lat, muscles of the back. The bench is used for support during the rowing motion.",Strength,Middle Back,Dumbbell,Intermediate
Alternating sit-through with crunch,"The alternating sit-through with crunch is a full-body movement that starts in a bear crawl position and ends with a leg kicked out to the side. In between reps, you perform a crunch. It is commonly performed for reps or time in bodyweight circuits and animal-style flows, but can also work on its own or as part of a dynamic warm-up or mobility sequence.",Strength,Middle Back,Other,Intermediate
Seated Cable Rows,"The cable seated row is a popular exercise to train the muscles of the upper back, including the lats (latissimus dorsi), traps, rhomboids, and rear deltoids, using a cable stack. It also targets the biceps to a lesser degree. The cable row can work well in a variety of rep-ranges, but is most popular in muscle-building workouts or as an accessory movement for strength workouts.",Strength,Middle Back,Cable,Intermediate
Upside-down pull-up,"The upside-down pull-up is an advanced bodyweight exercise that is normally performed on a pair of gymnastic rings. It involves pulling the body toward the ceiling in an inverted position. It targets the same muscles as traditional pull-ups, including the lats (latissimus dorsi), biceps, and core. However, the pulling angle is more akin to a bent-over row or upright row, depending on the angle of your hips.",Strength,Middle Back,Other,Intermediate
Smith machine inverted row,"The Smith machine inverted row is a bodyweight exercise targeting the muscles of the lats (latissimus dorsi) and upper back, using the bar of the Smith machine to hang and pull from. You can change the bar height to customize the difficulty level and desired angle of the row. This variation is usually performed for moderate to high reps, such as 8-12 reps per set or more.",Strength,Middle Back,Other,Intermediate
Suspended row,"The suspended row is a bodyweight pulling exercise that focuses on the muscles of the middle and upper back, as well as the biceps. It can be trained in traditional muscle-building rep ranges or for higher reps. It can also work as part of a dynamic warm-up for a pressing or pulling-focused workout.",Strength,Middle Back,Other,Intermediate
Single-Arm Bent-Over Rear Delt Raise - Gethin Variation,"The single-arm bent-over rear delt fly or rear delt raise is a popular upper-body exercise that targets the muscles on the back of the shoulder joint, specifically the rear head of the deltoid. Since pressing movements build the front and (to a lesser degree) side deltoid heads, this move is often done to promote balanced shoulder development. It is usually performed for high reps, such as 10-15 reps per set or more, as part of a shoulder or upper-body workout.",Strength,Middle Back,Other,Intermediate
Seated Cable Rows,"The cable seated row is a popular exercise to train the muscles of the upper back, including the lats (latissimus dorsi), traps, rhomboids, and rear deltoids, using a cable stack. It also targets the biceps to a lesser degree. The cable row can work well in a variety of rep-ranges, but is most popular in muscle-building workouts or as an accessory movement for strength workouts.",Strength,Middle Back,Cable,Intermediate
Single-arm cable seated row,"The single-arm cable seated row is a version of the cable row movement that trains the muscles of the upper back one side at a time. It targets a wide range of muscles including the lats (latissimus dorsi), traps, rhomboids, and rear deltoids. It also targets the biceps to a lesser degree. The single-arm row can work well in a variety of rep ranges but is most popular in muscle-building workouts or as an accessory movement for strength workouts.",Strength,Middle Back,Cable,Intermediate
Paul Carter Lat Pull-Down,"The lat pull-down is a cable-based exercise machine that’s ubiquitous in gyms around the world. This back builder is easy to learn and highly effective, allowing for variable resistance depending on where you place the pin in the stack.",Strength,Middle Back,Cable,Intermediate
One-Arm Cable Read Delt Fly - Gethin Variation,"The single-arm bent-over cable rear delt fly is an exercise targeting the rear deltoids. It is a great way to isolate this area of the shoulder and attack each side independently. It is usually performed for moderate to high reps, at least 8-12 reps per set, as part of an upper-body or shoulder-focused workout.",Strength,Middle Back,Cable,Intermediate
UP Seated Cable Row,"The cable seated row is a popular exercise to train the muscles of the upper back, including the lats (latissimus dorsi), traps, rhomboids, and rear deltoids, using a cable stack. It also targets the biceps to a lesser degree. The cable row can work well in a variety of rep-ranges, but is most popular in muscle-building workouts or as an accessory movement for strength workouts.",Strength,Middle Back,Cable,Intermediate
UP Cable Straight-Arm Pull-Down,"The straight-arm rope pull-down is a variation of the straight-arm lat pull-down performed using a cable stack machine and a rope grip. It can either be performed in an athletic upright stance, or slightly bent-over. It both stretches and contracts the muscles of the lats (latissimus dorsi) as well as providing additional activation to the other upper back muscles and the core. Because the triceps are also isometrically involved in the movement, it is usually performed for higher reps, like 8-15 reps or above.",Strength,Middle Back,Cable,Intermediate
Rower,"The rower is a popular gym machine that is serious cardiovascular work, but also targets the legs, back, and arm muscles. It's a great way build overall aerobic and muscular fitness. It is popular in CrossFit-style workouts, but is also a staple in all types of gyms. It can be equally effective for HIIT-style interval workouts or for longer-duration endurance work.",Cardio,Middle Back,Machine,Intermediate
Seated Cable Rows,"The cable seated row is a popular exercise to train the muscles of the upper back, including the lats (latissimus dorsi), traps, rhomboids, and rear deltoids, using a cable stack. It also targets the biceps to a lesser degree. The cable row can work well in a variety of rep-ranges, but is most popular in muscle-building workouts or as an accessory movement for strength workouts.",Strength,Middle Back,Cable,Intermediate
Smith machine bent-over row,"The Smith machine bent-over row is an upper-body exercise targeting the muscles of the back, particularly the lats (latissimus dorsi). This movement can be programmed in low reps for strength or higher reps for muscle and strength endurance. It is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of an upper-body or back-focused workout.",Strength,Middle Back,Machine,Intermediate
Leverage High Row,The machine high row is an exercise targeting the lats and works the back overall.,Strength,Middle Back,Machine,Beginner
Machine Low Row,The machine low row is an exercise targeting the back muscles.,Strength,Middle Back,Machine,Intermediate
Standing lat pull-down,"The standing lat pull-down is a variation of the lat pull-down performed standing next to a cable stack rather than sitting on a bench or machine. It has all of the same benefits of a lat pull-down performed on a bench or machine, in addition to providing further activation to the core and lower body. If you are too tall to perform this movement, a kneeling lat pull-down provides all of the same benefits.",Strength,Middle Back,Machine,Intermediate
Rhomboids SMR,"Rhomboids self-myofascial release (SMR) is a self-administered soft-tissue treatment for the upper body, usually using a foam roller, lacrosse ball, or other ""trigger point"" massage tool. By applying pressure strategically to the rhomboid muscles of the mid back, some people find they can cause this often painful and tight area to relax or ""release."" Rhomboids SMR is often accompanied by SMR on the lats, or by stretches that target the rhomboids or lats.",Stretching,Middle Back,Body Only,Intermediate
ACFT Medicine ball overhead power throw,"The medicine ball overhead power throw is an explosive exercise targeting the abdominals and hips. This specific exercise is part of the new Army Combat Fitness Test or ACFT. It can be performed for lower reps with a focus on power or for higher reps with a focus on fat loss and conditioning. It begins in a semi-squat position holding a medicine ball, which then gets ""scooped"" up and thrown overhead in one continuous movement.",Strength,Middle Back,Medicine Ball,Intermediate
Band seated row,"The band seated row is a band alternative to the popular cable exercise and trains the muscles of the upper back, including the lats (latissimus dorsi), traps, rhomboids, and rear deltoids. It also targets the biceps to a lesser degree. The band row can work well in a variety of rep ranges, requiring a heavier band for muscle-building and strength workouts and a lighter band for weight-loss work and as an accessory movement.",Strength,Traps,Bands,Intermediate
Barbell shrug,"The barbell shrug is an exercise targeting the traps (trapezius muscles). It is popular in strength and muscle-focused upper-body training, and is often trained on a shoulder day. With the assistance of straps, it can be loaded heavily, but it is still usually performed for moderate to high reps, such as 8-10 reps per set.",Strength,Traps,Barbell,Intermediate
Barbell behind-the-back shrug,"The barbell behind-the-back shrug is an exercise targeting the traps. Having the bar behind you helps keep your shoulders pulled up and back, rather than rounded forward. It is popular in strength and muscle-focused upper-body training, and is often trained on a shoulder day. With the assistance of straps, it can be loaded heavily, but it is still usually performed for moderate to high reps, such as 8-10 reps per set.",Strength,Traps,Barbell,Intermediate
Single-arm inverted row,"The single-arm inverted row is a bodyweight exercise targeting the muscles of the lats (latissimus dorsi) and upper back, using the bar of the Smith machine to hang and pull from. You can change the bar height to customize the difficulty level and desired angle of the row.",Strength,Traps,Barbell,Intermediate
Kettlebell sumo deadlift high pull,"The kettlebell sumo deadlift high pull is a dynamic kettlebell exercise that focuses on the muscles of the posterior chain, including the hamstrings, glutes, traps, rear delts, and upper back. It can be done in lower reps for power or strength, or higher reps for conditioning and fat loss. It can also be a component of a circuit-style kettlebell workout, either for time or reps.",Strength,Traps,Kettlebells,Intermediate
Standing dumbbell shrug,"The standing dumbbell shrug is a popular movement to build and strengthen the trapezius muscles. It's often trained on a bodybuilding-style shoulder or back training day, but can also work well in full-body or strength-focused training.",Strength,Traps,Dumbbell,Intermediate
Standing dumbbell upright row,"The standing dumbbell upright row is a popular movement for building stronger and bigger traps and shoulders. Many lifters combine this move with either their back or shoulder workout, since it involves both body parts. It is generally performed for moderate to high reps, such as 8-12 reps per set or more.",Strength,Traps,Dumbbell,Intermediate
Dumbbell pull-over,"The dumbbell pull-over is a popular muscle and strength-building exercise that targets the muscles of the chest, upper back, lats, and the serratus anterior. It was a favorite of old-school bodybuilders, who believed high-rep pull-overs helped build a V-taper shape in the torso.",Strength,Traps,Dumbbell,Intermediate
Standing Dumbbell Shrug - Gethin Variation,"The standing dumbbell shrug is a popular movement to build and strengthen the trapezius muscles. It’s a often trained on a bodybuilding-style shoulder or back training day, but can also work well in full-body or strength-focused training.",Strength,Traps,Dumbbell,Intermediate
Single-arm dumbbell row,"The single-arm dumbbell row is a popular exercise for building the latissimus dorsi, or lat, muscles of the back. It is most often performed for moderate to high reps, such as 8-12 reps per arm or more, as part of a muscle-building upper-body or back-focused portion of a workout.",Strength,Traps,Dumbbell,Intermediate
Cable straight-bar upright row,"The cable straight-bar upright row is an isolation exercise for the traps and the medial deltoids. It may not be appropriate for all lifters depending on their shoulder health and injury history. It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of an upper-body or shoulder-focused workout.",Strength,Traps,Cable,Intermediate
Cable shrug,"The cable shrug is an exercise targeting the traps, as well as hitting the shoulders and upper back. Cables allow for lighter loading which is beneficial for higher-rep sets.",Strength,Traps,Cable,Intermediate
Smith machine shrug,"The Smith machine shrug is an upper-body exercise targeting the traps (trapezius muscles). It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of shoulder or trap-focused training.",Strength,Traps,Machine,Intermediate
Smith machine behind-the-back shrug,"The Smith machine behind-the-back shrug is an upper-body exercise targeting the traps (trapezius muscles). It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of shoulder or trap-focused training.",Strength,Traps,Machine,Intermediate
Smith machine upright row,"The Smith machine upright row is an upper-body exercise targeting the muscles of the traps and shoulders. This movement is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of an upper-body or shoulder-focused workout.",Strength,Traps,Machine,Intermediate
Machine low row-,"The machine low row is a popular exercise targeting the back muscles, particularly the lats (latissimus dorsi), rhomboids, and middle and lower trapezius. Machine row variations are often performed for moderate to high reps, such as 8-12 reps per set or more, as part of an upper-body or back-focused portion of a workout.",Strength,Traps,Machine,Intermediate
Smith machine single-arm shrug,"The Smith machine single-arm shrug is an upper-body exercise targeting the traps (trapezius muscles). It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of shoulder or trap-focused training.",Strength,Traps,Machine,Intermediate
Single-leg depth squat,"The single-leg depth squat is an exercise targeting the muscles of the lower body, including the quads, glutes, and hamstrings. It is sometimes used as a substitute for the pistol squat, since it doesn't demand the same level of flexibility to perform. It is usually performed for low to moderate reps with a focus on proper form and control.",Strength,Quadriceps,Bands,Intermediate
Banded jump squat,"The banded jump squat is an explosive bodyweight squat variation performed with a band around the thighs just above the knees. This increases muscle activation in the hips and glutes, while the squat targets the quads, hamstrings, and glutes. The banded jump squat can be performed for low reps as a power-focused exercise, or for higher reps to build muscle in the lower body, challenge conditioning, and burn fat.",Strength,Quadriceps,Bands,Intermediate
Speed Box Squat,"The banded barbell box squat is a strength and power exercise targeting the lower body. It is popular in powerlifting training, either performed with light weights as a power and speed exercise, or heavier for strength. It is usually performed to a box of a height that demands the squatter to decent to around parallel.",Powerlifting,Quadriceps,Bands,Intermediate
Band split squat,"The band split squat is a band movement targeting the quads, glutes, and hamstrings. It can be performed either for time or reps, and is often included as part of a fat-loss or athleticism-focused circuit workout. Leaning back places more emphasis on the glutes and hamstrings, while standing straight up targets the quads.",Strength,Quadriceps,Bands,Intermediate
Band front squat,"The band front squat is a popular exercise for targeting the muscles of the lower body, including the quadriceps, glutes, and hamstrings. Holding band in the racked position also works the core and upper-back muscles to maintain posture while the lower body moves. Because the tension of the band changes as it stretches, the resistance more closely matches the natural strength curve of the squat. This movement is usually performed for moderate to high reps, at least 8-12 reps per set or more. If this movement hurts your knees, try performing it with a wider stance.",Strength,Quadriceps,Bands,Intermediate
Squat hold with band pull-apart,"The squat hold with band pull-apart is a combination of the squat hold and band pull-apart. It involves holding the squat position with the thighs at or below parallel to the ground while performing a band pull-apart. The band pull-apart is an exercise targeting the upper back muscles, including the trapezius, rear delts, and rhomboids. The squat hold band pull-apart can be performed for mobility purposes or to increase time under tension on lower-body muscles including the quads, glutes, and hamstrings.",Strength,Quadriceps,Bands,Intermediate
Banded squat toe tap,"The banded squat toe tap is a banded variation on the classic bodyweight squat, but with a lateral toe tap to add extra focus to the stabilizer muscles around the hips. It can be performed for time or for reps as part of a dynamic warm-up for the lower body, or in any lower-body portion of a workout.",Strength,Quadriceps,Bands,Intermediate
Band overhead squat,"The band overhead squat is a full-body, functional movement that works to build full-body strength and stability. It is a variation of the classic barbell exercise and can be used to train core strength and stability for Olympic weightlifting or CrossFit.",Strength,Quadriceps,Bands,Intermediate
Quadriceps SMR,"Quadriceps self-myofascial release (SMR) is a self-administered soft-tissue treatment for the lower body, usually using a foam roller, lacrosse ball, or other ""trigger point"" massage tool. By applying pressure strategically to the quad muscles of the upper leg, some people find they can cause this often painful and tight muscle group to relax or ""release."" Quadriceps SMR is often accompanied by SMR on the calf, glute, or hip muscles, or by stretches that target the calves or quads.",Stretching,Quadriceps,Foam Roll,Intermediate
Barbell Full Squat,"The barbell back squat is a popular compound movement that emphasizes building the lower-body muscle groups and overall strength. It's the classic way to start a leg day, and is a worthy centerpiece to a lower-body training program. The squat is a competitive lift in the sport of powerlifting, but is also a classic measurement of lower-body strength. With the barbell racked on the traps or upper back, the emphasis is placed on the posterior chain but the entire body gets worked. The back squat can be trained in everything from heavy singles to sets of 20 reps or higher.",Strength,Quadriceps,Barbell,Intermediate
Barbell back squat to box,"The barbell back squat to box is a popular version of a classic lower-body exercise that utilizes a box at the bottom position of the movement. This allows the lifter to customize the depth of the squat, as well as limit the stretch reflex at the bottom of the squat. The movement targets the quadriceps, glutes, and hamstrings. The squat to box can be performed for low reps to build strength or power, or for higher reps to build muscle.",Powerlifting,Quadriceps,Barbell,Intermediate
Push-press,"The push-press is an overhead press variation in which the barbell is pushed upward with assistance from the lower body. This ""push"" helps the weight travel through the sticking point of a strict press. The push-press is commonly performed as part of barbell complexes, power training for all types of athletics, or as a powerful shoulder exercise.",Olympic Weightlifting,Quadriceps,Barbell,Intermediate
Power snatch-,"The power snatch is a full-body lift in which the bar is pulled from the floor with a wide grip to the overhead position in one movement. The bar is received in the ""power"" position, with the hips higher than a full-depth squat position. The power snatch can be used as a learning tool for the full snatch, or to train muscular power and strength on its own. It is usually performed for low reps, focusing on power and movement quality.",Olympic Weightlifting,Quadriceps,Barbell,Expert
Barbell walking lunge,"The barbell walking lunge tests your ability to maintain balance while challenging the quads, glutes, and hamstrings as well as the core muscles. Using a barbell allows you to overload the exercise. It can be performed for moderate reps, such as 8-15 per set or across the gym, or for higher reps as a conditioning and mental toughness challenge.",Strength,Quadriceps,Barbell,Intermediate
Narrow-stance squat,"The narrow-stance squat is an exercise that targets the lower body with an emphasis on the quads. Many people will find they can't go as deep in a narrow-stance squat as with a wider squat, which is normal. The narrow-stance squat can be performed for time or reps in any workout.",Strength,Quadriceps,Barbell,Expert
Barbell Squat,"The barbell back squat is a popular compound movement that emphasizes building the lower-body muscle groups and overall strength. It's the classic way to start a leg day, and is a worthy centerpiece to a lower-body training program. The squat is a competitive lift in the sport of powerlifting, but is also a classic measurement of lower-body strength. With the barbell racked on the traps or upper back, the emphasis is placed on the posterior chain but the entire body gets worked. The back squat can be trained in everything from heavy singles to sets of 20 reps or higher.",Strength,Quadriceps,Barbell,Intermediate
Barbell front squat,"The barbell front squat is a compound movement that emphasizes building the lower-body muscle groups. With the barbell racked in front of the body on the anterior delts, the front squat emphasizes the quads and glutes, but also upper back and core strength to remain upright. Front squats can be trained as an alternative to back squats, as an accessory movement for either squats or deadlifts, or for strength and muscle on their own. Many lifters and athletes prefer them to back squats, although they can be uncomfortable and difficult to learn at first.",Strength,Quadriceps,Barbell,Intermediate
Barbell forward lunge,"The barbell forward lunge is a popular lower-body exercise targeting the quads, glutes, and hamstrings. Using a barbell allows you to overload the exercise beyond body weight and perform the movement in strength or muscle-focused rep ranges. The forward lunge can be performed as part of a barbell complex, in a circuit, or on its own in the lower-body portion of any workout.",Strength,Quadriceps,Barbell,Expert
Smith machine box squat,"The Smith machine box squat is a machine-based exercise targeting the quads, glutes, and hamstrings. The Smith machine mimics a barbell but provides more stability. This movement can be programmed in low reps for strength or power or higher reps for muscle and strength endurance. It is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of a full-body or lower-body workout.",Strength,Quadriceps,Barbell,Intermediate
Barbell step-up,"The barbell step-up is a great exercise for building lower-body strength and power. It targets all the same muscles as bodyweight step-ups, such as the quads, glutes, and hamstrings, but allows for greater muscular overload.",Strength,Quadriceps,Barbell,Intermediate
Barbell Bulgarian split squat,"The barbell Bulgarian split squat is a single-leg exercise targeting the quads, glutes, and hamstrings. It is easier to overload with the barbell than when using dumbbells. If balance is an issue, consider using a Smith machine or holding dumbbells at your side instead.",Strength,Quadriceps,Barbell,Intermediate
Barbell hack squat,"The barbell hack squat is a variety of deadlift performed with the barbell behind the legs. This forces the lifter into a body position similar to a squat and targets the quads and glutes. It is named after famed strongman George Hackenschmidt, who performed it as an overall leg-building exercise. The barbell hack squat can be used as a substitute for the machine hack squat, or as a lower-body strength and size movement on its own.",Strength,Quadriceps,Barbell,Expert
Hack Squat,"The hack squat is a machine-based exercise that targets the muscles of the legs, particularly the quadriceps. It is often used as an accessory for squats, but can also be the main lower-body movement in a workout. It is often performed for moderate to high reps, such as 8-12 reps per set or more.",Strength,Quadriceps,Barbell,Intermediate
Barbell thruster,"The barbell thruster is a full-body exercise that incorporates both squatting and pressing in one functional movement. It's especially common in contemporary CrossFit workouts, but also in general strength training. The barbell is usually cleaned into place first, but it could be performed taken from a squat rack in a front-rack position. The thruster can be performed in traditional strength-focused rep ranges to build strength in the press, or in higher reps for full-body conditioning.",Strength,Quadriceps,Barbell,Intermediate
Push-jerk,"The push-jerk is a movement in which the barbell is pushed from the front rack position to overhead with help from the legs. It differs from the push-press in that the lifter dips under the bar rather than simply pushing it up. It is popular in CrossFit workouts and Olympic weightlifting, as well as power training for athletics. It is usually performed for low reps, focusing on power and movement quality.",Olympic Weightlifting,Quadriceps,Barbell,Intermediate
Barbell back squat,"The barbell back squat is a popular compound movement that emphasizes building the lower-body muscle groups and overall strength. It's the classic way to start a leg day, and is a worthy centerpiece to a lower-body training program. The squat is a competitive lift in the sport of powerlifting, but is also a classic measurement of lower-body strength. With the barbell racked on the traps or upper back, the emphasis is placed on the posterior chain but the entire body gets worked. The back squat can be trained in everything from heavy singles to sets of 20 reps or higher.",Strength,Quadriceps,Barbell,Intermediate
Zercher squat,The Zercher squat is a barbell exercise in which the bar is placed in the crease of your elbows as you perform a normal squat. This movement can be awkward at first but is extremely effective in building both size and strength.,Strength,Quadriceps,Barbell,Intermediate
Barbell side split squat,"The barbell side split squat is a variation of the split squat that targets the lower body, specifically the quads, and requires good hip mobility.",Strength,Quadriceps,Barbell,Intermediate
Barbell speed squat,"The barbell speed squat targets the lower-body muscle groups using lighter weights to perform fast-paced back squats. Speed squats are popular in certain powerlifting training methodologies as a way to engrain form and lifting speed that can carry over to max-effort lifts. In this approach, they are usually performed in numerous sets of 3-5 reps with adequate rest in between. Speed squats are also sometimes performed with bands or chains adding extra resistance to the top half of the lift.",Strength,Quadriceps,Barbell,Intermediate
Single-arm side deadlift,"The single-arm side deadlift is a compound exercise that strengthens the glutes, quads, hamstrings, back, and core. It has more of a core stability and anti-rotational component than other deadlift variations. The side deadlift is usually done for low to moderate reps, such as 5-8 reps per side, with a focus on posture and movement quality.",Strength,Quadriceps,Barbell,Expert
Barbell Squat To A Bench,"The barbell back squat to box takes a classic compound exercise for developing the lower body and adds the box element. Muscles worked include the quads, hips, glutes, and upper hamstrings.",Strength,Quadriceps,Barbell,Intermediate
Barbell reverse lunge,"The barbell reverse lunge is a popular lower-body exercise targeting the quads, glutes, and hamstrings. Using a barbell allows you to overload the exercise beyond body weight and perform the movement in strength or muscle-focused rep ranges. The reverse lunge can be performed as part of a barbell complex, in a circuit, or on its own in the lower-body portion of any workout.",Strength,Quadriceps,Barbell,Intermediate
Close-stance dumbbell front squat,"The close-stance dumbbell front squat is a popular exercise for targeting the muscles of the lower body, the quadriceps in particular. Holding dumbbells in the racked position also works the core and upper-back muscles to maintain posture while the lower body moves. Because the amount of weight you can use will be limited by what you can clean to the rack position, this movement is usually performed for moderate to high reps, at least 8-12 reps per set or more. If this movement hurts your knees, try performing it with a wider stance.",Strength,Quadriceps,Barbell,Intermediate
Barbell front squat to back squat,"The barbell front squat to back squat is a complex that combines two fundamental barbell squat movements with a press in between to build overall strength, coordination, and endurance. This combo hits every muscle in the lower body, but also seriously challenges the upper-body musculature to control and transition the weight.",Strength,Quadriceps,Barbell,Intermediate
Barbell Front-To-Back Squat,"The barbell front squat to back squat is a complex that combines two fundamental barbell squat movements with a press in between to build overall strength, coordination, and endurance. This combo hits every muscle in the lower body, but also seriously challenges the upper-body musculature to control and transition the weight.",Strength,Quadriceps,Barbell,Intermediate
Front Squat (Bodybuilder),"The barbell front squat is a compound movement that emphasizes building the lower-body muscle groups. With the barbell racked in front of the body on the anterior delts, the front squat emphasizes the quads and glutes, but also upper back and core strength to remain upright. Front squats can be trained as an alternative to back squats, as an accessory movement for either squats or deadlifts, or for strength and muscle on their own. Many lifters and athletes prefer them to back squats, although they can be uncomfortable and difficult to learn at first.",Strength,Quadriceps,Barbell,Intermediate
Barbell step-down reverse lunge,"The barbell step-down reverse lunge is an exercise targeting the lower body, particularly the glutes and hamstrings. The front foot is slightly elevated during this movement, making the subsequent step-down more pronounced and difficult. These are usually performed for time or for relatively high reps, such as 10 reps or more per set.",Strength,Quadriceps,Barbell,Intermediate
Paul Carter Back Squat,"The barbell back squat is a popular compound movement that emphasizes building the lower-body muscle groups and overall strength. It's the classic way to start a leg day, and is a worthy centerpiece to a lower-body training program. The squat is a competitive lift in the sport of powerlifting, but is also a classic measurement of lower-body strength. With the barbell racked on the traps or upper back, the emphasis is placed on the posterior chain but the entire body gets worked. The back squat can be trained in everything from heavy singles to sets of 20 reps or higher.",Strength,Quadriceps,Barbell,Intermediate
Paul Carter Barbell Split Squat,"The barbell Bulgarian split squat is a single-leg, full-body exercise targeting the quads, glutes, and hamstrings. It is easier to overload with the barbell as opposed to using dumbbells.",Strength,Quadriceps,Barbell,Intermediate
TBS High-Bar Back Squat,"The barbell back squat is a popular compound movement that emphasizes building the lower-body muscle groups and overall strength. It's the classic way to start a leg day, and is a worthy centerpiece to a lower-body training program. The squat is a competitive lift in the sport of powerlifting, but is also a classic measurement of lower-body strength. With the barbell racked on the traps or upper back, the emphasis is placed on the posterior chain but the entire body gets worked. The back squat can be trained in everything from heavy singles to sets of 20 reps or higher.",Strength,Quadriceps,Barbell,Intermediate
TBS Barbell Front Squat,"The barbell front squat is a compound movement that emphasizes building the lower-body muscle groups. With the barbell racked in front of the body on the anterior delts, the front squat emphasizes the quads and glutes, but also upper back and core strength to remain upright. Front squats can be trained as an alternative to back squats, as an accessory movement for either squats or deadlifts, or for strength and muscle on their own. Many lifters and athletes prefer them to back squats, although they can be uncomfortable and difficult to learn at first.",Strength,Quadriceps,Barbell,Intermediate
Squat - Gethin Variation,"The barbell back squat is a popular compound movement that emphasizes building the lower-body muscle groups and overall strength. It's the classic way to start a leg day, and is a worthy centerpiece to a lower-body training program. The squat is a competitive lift in the sport of powerlifting, but is also a classic measurement of lower-body strength. With the barbell racked on the traps or upper back, the emphasis is placed on the posterior chain but the entire body gets worked. The back squat can be trained in everything from heavy singles to sets of 20 reps or higher.",Strength,Quadriceps,Barbell,Intermediate
Barbell Lunge - Gethin Variation,"The barbell forward lunge is a popular lower-body exercise targeting the quads, glutes, and hamstrings. Using a barbell allows you to overload the exercise beyond body weight and perform the movement in strength or muscle-focused rep ranges. The forward lunge can be performed as part of a barbell complex, in a circuit, or on its own in the lower-body portion of any workout.",Strength,Quadriceps,Barbell,Intermediate
Rack Deadlift - Gethin Variation,"The rack pull is a variation of the deadlift performed from an elevated height, either using boxes, safety pins, or the safeties in a squat rack. It targets all the same muscles as the deadlift, including the glutes, hamstrings, upper back, lower back, and grip. It can e used to strengthen deadlift lockout, but also as a deadlift alternative for people who can’t deadlift from the floor without pain.",Strength,Quadriceps,Barbell,Intermediate
Barbell Squat - Gethin Variation,"The barbell back squat is a popular compound movement that emphasizes building the lower-body muscle groups and overall strength. It's the classic way to start a leg day, and is a worthy centerpiece to a lower-body training program. The squat is a competitive lift in the sport of powerlifting, but is also a classic measurement of lower-body strength. With the barbell racked on the traps or upper back, the emphasis is placed on the posterior chain but the entire body gets worked. The back squat can be trained in everything from heavy singles to sets of 20 reps or higher.",Strength,Quadriceps,Barbell,Intermediate
Barbell Good Morning - Gethin Variation,"The barbell good morning is an exercise that targets glute, hamstring, and lower back development. It is often trained as an accessory movement to the deadlift, but also has value on its own. It is sometimes performed for reps in traditional strength-focused rep ranges such as 5-8 reps per set, but due to the risk posed to the lower back, is rarely treated as a max-effort single-rep lift.",Strength,Quadriceps,Barbell,Intermediate
AM Barbell Squat,"The barbell back squat is a popular compound movement that emphasizes building the lower-body muscle groups and overall strength. It's the classic way to start a leg day, and is a worthy centerpiece to a lower-body training program. The squat is a competitive lift in the sport of powerlifting, but is also a classic measurement of lower-body strength. With the barbell racked on the traps or upper back, the emphasis is placed on the posterior chain but the entire body gets worked. The back squat can be trained in everything from heavy singles to sets of 20 reps or higher.",Strength,Quadriceps,Barbell,Intermediate
UP Squat,"The barbell back squat is a popular compound movement that emphasizes building the lower-body muscle groups and overall strength. It's the classic way to start a leg day, and is a worthy centerpiece to a lower-body training program. The squat is a competitive lift in the sport of powerlifting, but is also a classic measurement of lower-body strength. With the barbell racked on the traps or upper back, the emphasis is placed on the posterior chain but the entire body gets worked. The back squat can be trained in everything from heavy singles to sets of 20 reps or higher.",Strength,Quadriceps,Barbell,Intermediate
King Maker Barbell Back Squat,"The barbell back squat is a popular compound movement that emphasizes building the lower-body muscle groups and overall strength. It's the classic way to start a leg day, and is a worthy centerpiece to a lower-body training program. The squat is a competitive lift in the sport of powerlifting, but is also a classic measurement of lower-body strength. With the barbell racked on the traps or upper back, the emphasis is placed on the posterior chain but the entire body gets worked. The back squat can be trained in everything from heavy singles to sets of 20 reps or higher.",Strength,Quadriceps,Barbell,Intermediate
King Maker Barbell Deadlift,"The barbell deadlift is a compound exercise used to develop overall strength and size in the posterior chain. It is a competition lift in the sport of powerlifting, but is also considered a classic benchmark of overall strength. When performed with the hands outside the knees, it is often called a ""conventional"" deadlift. When the feet are wide and the hands are inside the knees, it is a sumo deadlift.",Strength,Quadriceps,Barbell,Intermediate
Goblet Squat,"The goblet squat is a popular lower-body exercise where you hold a kettlebell or dumbbell in front of your chest as if you are supporting a heavy cup or goblet. It can help lifters of all levels improve their squat technique and hip mobility, but can also work as a muscle-building or strength accessory movement for experienced athletes. It also works well in combinations, complexes, and flows with other kettlebell movements like swings, presses, and cleans.",Strength,Quadriceps,Kettlebells,Intermediate
Single-arm kettlebell overhead squat,"The single-arm kettlebell overhead squat is a popular kettlebell movement performed while holding a single kettlebell in a locked-out overhead position. It targets the muscles of the lower body dynamically, while also challenging and building shoulder stability and upper-back mobility. It can be trained in traditional strength or muscle-building rep ranges, in circuit or fat-loss training, or as part of a kettlebell combination or complex.",Strength,Quadriceps,Kettlebells,Expert
Kettlebell side squat,"The kettlebell side squat is a popular movement to build mobility and lateral strength in the hips. It can be performed for time or for reps, either on its own or as part of a kettlebell circuit, complex, or flow.",Strength,Quadriceps,Kettlebells,Intermediate
Kettlebell sumo squat,"The kettlebell sumo squat is a lower-body movement emphasizing the muscles of the hips, glutes, and quads. It shares attributes with both the kettlebell deadlift and the goblet squat, but is usually performed with a wider stance and the feet pointed more outward, similar to a sumo deadlift. Its unique stance helps the lifter keep an upright torso, as well as emphasize stretching the hips and adductor muscles.",Strength,Quadriceps,Kettlebells,Intermediate
Kettlebell thruster progression,"The kettlebell thruster progression is a kettlebell combination movement that includes a squat, curl, press, and overhead extension in a single sequence. It can work well with a light or moderate weight either for time or reps, in circuit-style training, or as a single kettlebell ""flow.""",Strength,Quadriceps,Kettlebells,Intermediate
Kettlebell power clean,"The kettlebell power clean is an explosive kettlebell exercise where the lifter pulls the weight to shoulder level with a slight swing between the legs. It is often used as a drill to teach kettlebell clean technique, but is also a valuable power exercise in its own right. It can be performed in low rep ranges for strength or higher rep ranges for technique practice or muscle growth.",Strength,Quadriceps,Kettlebells,Intermediate
Kettlebell fire feet,"Kettlebell fire feet is a dynamic movement that works most of the major muscle groups in the body simultaneously, while also elevating the heart rate. It's a great movement to include in kettlebell or bodyweight circuit training to increase fatigue and burn serious calories.",Plyometrics,Quadriceps,Kettlebells,Intermediate
Single Arm Overhead Kettlebell Squat,"The single-arm kettlebell overhead squat is a popular kettlebell movement performed while holding a single kettlebell in a locked-out overhead position. It targets the muscles of the lower body dynamically, while also challenging and building shoulder stability and upper-back mobility. It can be trained in traditional strength or muscle-building rep ranges, in circuit or fat-loss training, or as part of a kettlebell combination or complex.",Strength,Quadriceps,Kettlebells,Intermediate
Pulsing goblet squat,"The pulsing goblet squat is a simple way to make a popular squat variation more taxing for the lower body and cardiovascular system. They can be done for time or reps, allowing you to get a significant training effect from a light weight in circuit-style training.",Strength,Quadriceps,Kettlebells,Intermediate
Double-kettlebell alternating lunge to clean,"The double-kettlebell alternating lunge to clean is a combination of kettlebell moves in a single sequence. This combination can be performed for time or for reps, often as circuit-style training for conditioning or fat loss, or in a kettlebell complex or flow.",Strength,Quadriceps,Kettlebells,Intermediate
FYR Goblet Squat,"The goblet squat is a popular lower-body exercise where you hold a kettlebell or dumbbell in front of your chest as if you are supporting a heavy cup or goblet. It can help lifters of all levels improve their squat technique and hip mobility, but can also work as a muscle-building or strength accessory movement for experienced athletes. It also works well in combinations, complexes, and flows with other kettlebell movements like swings, presses, and cleans.",Strength,Quadriceps,Kettlebells,Intermediate
FYR Kettlebell Sumo Squat,"The kettlebell sumo squat is a lower-body movement emphasizing the muscles of the hips, glutes, and quads. It shares attributes with both the kettlebell deadlift and the goblet squat, but is usually performed with a wider stance and the feet pointed more outward, similar to a sumo deadlift. Its unique stance helps the lifter keep an upright torso, as well as emphasize stretching the hips and adductor muscles.",Strength,Quadriceps,Kettlebells,Intermediate
Double-kettlebell front squat,"The double-kettlebell front squat is a popular kettlebell movement performed while holding two kettlebells in the front-racked position. It targets the muscles of the lower body dynamically, and the muscles of the upper back and core isometrically. It can be trained in traditional strength or muscle-building rep ranges, in circuit or fat-loss training, or as part of a larger kettlebell combination or complex.",Strength,Quadriceps,Kettlebells,Intermediate
FYR Kettlebell Squat Clean,"The kettlebell squat clean is an explosive kettlebell exercise where the lifter pulls the weight to shoulder level with a slight swing between the legs. It is often used as a drill to teach kettlebell clean technique, but is also a valuable power exercise in its own right. It can be performed in low rep ranges for strength or higher rep ranges for technique practice or muscle growth.",Strength,Quadriceps,Kettlebells,Intermediate
Single-arm kettlebell front squat,"The single-arm kettlebell front squat is a popular kettlebell movement performed while holding a single kettlebell in the front-racked position. It targets the muscles of the lower body dynamically, and the muscles of the upper back and core isometrically. It can be trained in traditional strength or muscle-building rep ranges, in circuit or fat-loss training, or as part of a kettlebell combination or complex.",Strength,Quadriceps,Kettlebells,Intermediate
Kettlebell front rack lunge,"The kettlebell front rack lunge is a dynamic leg and core exercise in which a lifter performs lunges while holding a single kettlebell in the front-racked position. It is a unique coordination challenge, but also challenging to the musculature of the abdomen, lower body, shoulders, and upper back. It is most commonly performed for higher reps, such as 10-15 reps per side, or for time. It can work in circuit-style workouts, as well as in muscle or strength-focused workouts.",Strength,Quadriceps,Kettlebells,Intermediate
Goblet squat-,"The goblet squat is a popular lower-body exercise where you hold a kettlebell or dumbbell in front of your chest as if you are supporting a heavy cup or goblet. It can help lifters of all levels improve their squat technique and hip mobility, but can also work as a muscle-building or strength accessory movement for experienced athletes. It also works well in combinations, complexes, and flows with other kettlebell movements like swings, presses, and cleans.",Strength,Quadriceps,Kettlebells,Intermediate
Dumbbell goblet squat-,"The goblet squat is a popular lower-body exercise in which a dumbbell or kettlebell is held in front of the chest with two hands, approximating how you might hold a heavy goblet. It is used as a teaching tool to help instruct and develop proper squat form, but is also effective for building size in the quads, glutes, and hamstrings. It can be performed for low reps to build strength, or for higher reps to build muscle and conditioning.",Strength,Quadriceps,Kettlebells,Intermediate
Dumbbell Goblet Squat,"The goblet squat is a common exercise used in the early stages of learning to squat, or as a movement in general training programs for building size to the quads, glutes, and hamstrings.",Strength,Quadriceps,Dumbbell,Intermediate
Dumbbell squat,"The dumbbell squat is a classic lower-body exercise that targets the quadriceps, hamstrings, and glutes. While this variation is usually performed with relatively light weights for high reps, it can also be used as a substitute for squats or the trap-bar deadlift in any workout.",Strength,Quadriceps,Dumbbell,Intermediate
Dumbbell Lunges,"The dumbbell split squat is a popular lower-body exercise to build strength and muscle one leg at a time. It can be used to teach proper lunge form, but is also valuable on its own when trained in traditional strength-focused rep ranges, such as 5-8 reps per set, or for higher reps to build muscle or for conditioning.",Strength,Quadriceps,Dumbbell,Intermediate
Dumbbell reverse lunge,"The dumbbell reverse lunge is a popular lower-body movement that targets the muscles of the quads, glutes, hamstrings, and hips. It also works the core and upper-back muscles to maintain posture while the lower body moves. Lunge variations are often performed for moderate to high reps, such as 8-12 reps per leg or more, as part of the lower-body portion of a workout. If this movement hurts your knees, try performing split squats instead.",Strength,Quadriceps,Dumbbell,Intermediate
Split Squat with Dumbbells,"The dumbbell Bulgaria split squat is a single-leg exercise targeting the quads, glutes, and hamstrings.",Strength,Quadriceps,Dumbbell,Intermediate
Dumbbell sumo squat,"The dumbbell sumo squat is a popular lower-body movement using a single dumbbell held in front of the legs. It is performed with a wider than shoulder-width stance, which increases the demand on the glutes, hamstrings, and adductors while still benefiting the quads, core, and upper body. It is usually performed for moderate to high reps, at least 8-12 reps per set, as part of the lower-body portion of a workout.",Strength,Quadriceps,Dumbbell,Intermediate
Dumbbell seated box jump,"The dumbbell seated box jump is an explosive exercise that builds the quadriceps as well as overall lower-body strength and explosiveness. All you need is a box, a bench, and a light dumbbell. Performing it from a seated position eliminates the stretch reflex in the lower body, forcing you to generate more power. This is an advanced move, so consider starting off with box jumps or squat jumps before progressing to this.",Plyometrics,Quadriceps,Dumbbell,Intermediate
Dumbbell step-up,"The dumbbell step-up is a great exercise for building lower-body strength and power. It targets all the same muscles as bodyweight step-ups, such as the quads, glutes, and hamstrings, but allows for greater muscular overload.",Strength,Quadriceps,Dumbbell,Intermediate
Dumbbell Walking Lunge,"The dumbbell walking lunge tests your ability to maintain balance while challenging the quads, glutes, and hamstrings as well as core muscles.",Strength,Quadriceps,Dumbbell,Intermediate
Dumbbell thruster,"The dumbbell thruster, which begins with a squat and ends with an overhead press, works the entire body at once in a single fluid motion. This exercise is often performed with kettlebells, but dumbbells are also a great option.",Strength,Quadriceps,Dumbbell,Intermediate
Dumbbell front squat,"The dumbbell front squat is a popular exercise for targeting the muscles of the lower body, including the quadriceps, glutes, and hamstrings. Holding dumbbells in the racked position also works the core and upper-back muscles to maintain posture while the lower body moves. Because the amount of weight you can use will be limited by what you can clean to the rack position, this movement is usually performed for moderate to high reps, at least 8-12 reps per set or more. If this movement hurts your knees, try performing it with a wider stance.",Strength,Quadriceps,Dumbbell,Intermediate
Dumbbell lateral hop,"The dumbbell lateral hop is an explosive exercise that targets the muscles of the hips and legs. Adding dumbbells adds a challenge to the core, as well. Because balance can be a challenge, it is usually performed with relatively light weights, often as a component of fat-loss or athletic training.",Plyometrics,Quadriceps,Dumbbell,Intermediate
Dumbbell lunge with biceps curl,"The dumbbell lunge with biceps curl combines an isometric hold at the bottom of a lunge with a dumbbell biceps curl. The two exercises combine to target the legs, core, and biceps. The curl will determine the amount of weight you can use, but even a light weight will make the lunge hold seriously challenging.",Strength,Quadriceps,Dumbbell,Intermediate
Dumbbell jump squat,"The dumbbell jump squat is a popular movement combining an explosive lower-body movement with extra upper-body loading in the form of dumbbells held in the hands. Done with heavier weights, it can be trained for low reps with a power focus. With light weights, it is often done for higher reps for fat-loss and conditioning.",Plyometrics,Quadriceps,Dumbbell,Intermediate
Single-leg dumbbell Romanian deadlift,"The single-leg dumbbell Romanian deadlift is a movement targeting the muscles of the hamstrings, glutes, and back. The difference between a Romanian deadlift and a stiff-legged deadlift is the amount of knee bend. The knees are only slightly bent in a stiff-legged deadlift, while they bend more in a Romanian deadlift. Single-leg deadlifts are generally performed for low to moderate reps, such as 8-10 reps per set, with a focus on maximizing the hamstring stretch rather than moving heavy weight. If balance is a challenge, this movement is still very effective if performed while holding on to a stable object for support.",Strength,Quadriceps,Dumbbell,Intermediate
Seesaw lunge,The seesaw lunge is a bodyweight exercise that combines both the forward and the reverse lunge. It can also be performed holding dumbbells or other weights. It can be performed for time or reps in the lower-body portion of any workout.,Strength,Quadriceps,Dumbbell,Intermediate
FYR Dumbbell Front Squat,"The dumbbell front squat targets the quads, glutes, and hamstrings, as well as the upper body and challenging core stability for building total body strength.",Strength,Quadriceps,Dumbbell,Intermediate
Dumbbell split squat,"The dumbbell split squat is a popular lower-body exercise to build strength and muscle one leg at a time. It can be used to teach proper lunge form, but is also valuable on its own when trained in traditional strength-focused rep ranges, such as 5-8 reps per set, or for higher reps to build muscle or for conditioning.",Strength,Quadriceps,Dumbbell,Intermediate
Dumbbell deadlift,"The dumbbell deadlift is a movement that targets the hamstrings, glutes, and back muscles. While it can be performed all the way from the ground, in the style of a barbell deadlift, it is more often performed from the top down as a Romanian deadlift. The dumbbell deadlift can be performed in low rep ranges to build posterior strength, or for moderate to high reps to build muscle and endurance.",Strength,Quadriceps,Dumbbell,Intermediate
Single-arm stiff-legged deadlift,"The single-arm stiff-legged deadlift is a dumbbell exercise that targets the hamstrings, glutes, lower and upper back, and core. The difference between a stiff-legged deadlift and a Romanian deadlift is primarily the amount of knee bend. The knees are only slightly bent in a stiff-legged deadlift, while they bend more in a Romanian deadlift. Stiff-legged deadlifts are generally performed for low to moderate reps, such as 8-10 reps per set, with a focus on maximizing the hamstring stretch rather than moving heavy weight. Feel free to wear a weight belt to protect your lower back.",Strength,Quadriceps,Dumbbell,Intermediate
Dumbbell racked reverse lunge,"The dumbbell racked reverse lunge is a popular lower-body movement that targets the muscles of the quads, glutes, hamstrings, and hips. Holding dumbbells in the racked position further challenges the core and upper-back muscles to maintain posture while the lower body moves. Lunge variations are often performed for moderate to high reps, such as 8-12 reps per leg or more, as part of the lower-body portion of a workout. If this movement hurts your knees, try performing split squats instead.",Strength,Quadriceps,Dumbbell,Intermediate
Total Fitness Dumbbell Reverse Lunge,"The dumbbell reverse lunge is a great single-leg movement that strengthens and builds the quads, hamstrings, and glutes.",Strength,Quadriceps,Dumbbell,Intermediate
Single-arm dumbbell snatch-,"The single-arm dumbbell snatch is an explosive exercise that builds full-body power and targets the muscles of the hips, back, and shoulders. It involves lifting a dumbbell from the ground to overhead in a single movement. It can be performed for low reps with a focus on power and speed, or for higher reps to build muscle or as part of a metabolic conditioning circuit.",Strength,Quadriceps,Dumbbell,Intermediate
Total Fitness Dumbbell Step-Up,"The dumbbell step-up is a great exercise for building lower-body strength and power. The dumbbell version is better for intermediate and advanced lifters than beginners, who should begin by performing these unweighted.",Strength,Quadriceps,Dumbbell,Intermediate
Single-arm dumbbell front squat,"The single-arm dumbbell front squat is an exercise that targets the quads, glutes, and hamstrings, as well as the upper body. It also challenges oblique strength due to the offset loading. It can be performed in strength and muscle-focused workouts, in circuit training, or as part of a larger dumbbell complex with movements like single-arm dumbbell clean and presses.",Strength,Quadriceps,Dumbbell,Intermediate
King Maker Weighted Jump Squat,"The dumbbell jump squat takes a classic bodybuilding move, the squat, and adds a plyometric element, the jump. It builds not only lower-body strength but also explosiveness.",Strength,Quadriceps,Dumbbell,Intermediate
3D dumbbell lunge,"The 3D dumbbell lunge is a sequence of lower-body exercises that target the muscles of the glutes, quads, and hamstrings from a variety of angles. It consists of one curtsy lunge with each leg, followed by one reverse lunge with each leg. This lunge variation is most commonly performed for multiple rounds as part of a lower-body circuit or workout.",Strength,Quadriceps,Dumbbell,Intermediate
Dumbbell jump squat with rotation,"The dumbbell jump squat with rotation is a popular movement combining an explosive lower-body movement with extra upper-body loading in the form of dumbbells held in the hands. Each jump ends with the body turned 90 degrees, adding a rotational power component to the lift. It is usually performed with light weights for high reps in fat-loss and conditioning workouts.",Strength,Quadriceps,Dumbbell,Intermediate
Dumbbell step-down reverse lunge,"The dumbbell step-down reverse lunge is an exercise targeting the lower body, particularly the glutes and hamstrings. The front foot is slightly elevated during this movement, making the subsequent step-down more pronounced and difficult. These are usually performed for time or for relatively high reps, such as 10 reps or more per side.",Strength,Quadriceps,Dumbbell,Intermediate
Tire flip,"The tire flip is an exercise that works the entire body, starting from a deadlift position and ending with a giant tire being flipped over. Each flip moves the tire farther in one direction until a set has been completed. It can be performed for time or reps as part of a functional fitness or athleticism-focused workout.",Strongman,Quadriceps,Other,Intermediate
Bear crawl sled drag,"The bear crawl sled drag is an advanced variation of the bear crawl exercise involving added resistance from a sled or other weight. If no sled is available, other viable options include dragging chain, a barbell plate, or a tire. The bear crawl sled drag is an intense full-body movement that targets the cardiovascular system as well as a wide range of muscle groups, particularly the shoulders, core, and legs. It can be done in short bursts for power or circuit training, or for longer durations as cardiovascular conditioning.",Strongman,Quadriceps,Other,Intermediate
Hex-bar deadlift,"The hex bar deadlift is a variety of deadlift performed in a hexagonal barbell also known as a trap bar. The bar is held with a parallel (palms in) grip outside of the legs. It is biomechanically different from a barbell deadlift in that it lines up with a lifter's center of gravity, rather than placing the weight in front of their body. It activates all of the same muscle groups as conventional or sumo deadlifts, including the glutes, quads, hamstrings, lower back, lats, upper back, and grip.",Strength,Quadriceps,Other,Intermediate
Weighted sissy squat,"The weighted sissy squat is an exercise primarily targeting the quadriceps. In sissy squats, the knees travel over the toes, placing the quads under a fairly extreme stretch. They are usually performed for moderate to high reps as part of a lower-body training session.",Strength,Quadriceps,Other,Intermediate
Dumbbell step-up,"The dumbbell step-up is a great exercise for building lower-body strength and power. It targets all the same muscles as bodyweight step-ups, such as the quads, glutes, and hamstrings, but allows for greater muscular overload.",Strength,Quadriceps,Dumbbell,Intermediate
Bench skip,"The bench skip is an explosive lower-body exercise that involves alternating the position of the feet on top of a bench. It primarily targets the muscles of the lower body, but is also a serious cardiovascular challenge. It is often performed for high reps or for time as part of a fat-loss or athleticism-focused workout or circuit.",Plyometrics,Quadriceps,Other,Intermediate
Sled Push,"The sled push is a conditioning exercise that targets the cardiovascular system and the muscles of the lower body. It involves pushing a sled along a turf or other flat surface either for time or distance. Depending on your type of equipment, you may be pushing handles or straps in front of the sled. It can be used as part of a dynamic warm-up or for power training, as a finisher, or as part of a conditioning workout or circuit.",Strongman,Quadriceps,Other,Intermediate
Barbell squat with plate slide,"The barbell squat with plate slide is an exercise targeting the quadriceps, with the plate slide also working the adductors and abductors. It can help you get more total-leg and hip development out of squats, but is probably not the sort of thing you want to do with a seriously heavy load on your back.",Strength,Quadriceps,Other,Intermediate
Suspended split squat,"The suspended split squat is a single-leg squat variation performed with the rear leg in a suspension strap system. This allows the rear leg to move slightly more naturally than it would be able to on a bench. The exercise targets the quads, hamstring, and glute muscles on the front leg, but also taxes and stretches the quads on the rear leg.",Strength,Quadriceps,Other,Intermediate
Burpee over barbell,"The burpee over barbell is an exercise that takes the burpee, a popular functional fitness move, and separates each rep with a lateral jump across the barbell. It works the cardiovascular system, but also the chest, quads, glutes, hamstrings, and abs. This exercise is a favorite of many athletes, including obstacle race participants.",Plyometrics,Quadriceps,Other,Intermediate
Dumbbell walking lunge-,"The dumbbell walking lunge is a popular lower-body movement that targets the muscles of the quads, glutes, hamstrings, and hips. It also works the core and upper-back muscles to maintain posture while the lower body moves. The dumbbell walking lunge is often performed for moderate to high reps, such as 8-12 reps per leg or more, as part of the lower-body portion of a workout. If this movement hurts your knees, try performing reverse lunges or split squats instead.",Strength,Quadriceps,Other,Intermediate
Single-cone sprint drill,"The single-cone sprint drill is an agility drill that involves moving quickly around a single cone. It demands that an athlete start, stop, and change directions all in a short period of time and a small space. It can be beneficial for football players and other athletes where quick changes of direction are important.",Plyometrics,Quadriceps,Other,Intermediate
Single-leg knee-tap squat,"The single-leg knee-tap squat is a single-leg squat variation that involves “floating” the back leg over the ground on the descent until touching just the knee to the ground or a pad. It is similar to a lunge, but without touching the back foot to the ground. It is an intense strength and coordination challenge that can work in any strength- or athleticism-focused workout.",Strength,Quadriceps,Other,Intermediate
Plate push,"The plate push is a conditioning exercise that targets the cardiovascular system and the muscles of the lower body. It involves pushing a plate along turf or another flat surface either for time or distance. It can be used as part of a dynamic warm-up or for power training, as a finisher, or as part of a conditioning workout or circuit.",Cardio,Quadriceps,Other,Intermediate
Hybrid deadlift,"The hybrid deadlift is a version of the barbell deadlift in which the lifter's stance is wider than a conventional position, but narrower than a wide sumo deadlift. The feet are just outside the shoulders and grip placement is just inside of the legs. Many non-competitive lifters find this position to be more spine friendly and strong than either of the other traditional stances. This variation of the deadlift has all the same benefits as the others, and is capable of building serious full-body and posterior chain strength.",Strength,Quadriceps,Other,Intermediate
Landmine squat,"The landmine squat is a lower-body exercise that uses an angled barbell anchored at floor level in a landmine device. It can also be performed by sticking a barbell in the corner of a room, preferably in a towel to protect the walls. The landmine squat is similar in many ways to a goblet squat, but with slight differences due to the angle of the barbell. It can be trained in traditional muscle and strength-focused rep ranges or for higher reps.",Strength,Quadriceps,Other,Intermediate
Dumbbell Bulgarian split squat,"The dumbbell Bulgarian split squat is a single-leg exercise targeting the quads, glutes, and hamstrings. Overloading the movement with dumbbells usually presents less of a balance challenge than putting a barbell on the back. Dumbbell split squats are usually performed for moderate to high reps, such as 8-12 reps per leg, but they are also effective done with heavier weights in lower rep ranges.",Strength,Quadriceps,Other,Intermediate
ACFT Sprint-drag-carry,"The sprint-drag-carry is a strength and endurance relay that is part of the new Army Combat Fitness Test or ACFT. It combines sprinting, reverse sled drag, side shuffle, and a farmer's carry to test overall strength and athletic conditioning. Practicing this relay as a drill is great for developing strenght, speed, endurance, and power, and can also be great conditioning work for lifters and athletes of all ability levels.",Strength,Quadriceps,Other,Intermediate
Single-Leg Press,"The single-leg leg press is an exercise targeting the quadriceps one leg at a time. Many lifters prefer the leg press to squatting for several reasons, including the perception that it’s safer for the spine.",Strength,Quadriceps,Machine,Intermediate
Stair climber,"The stair climber is a popular cardio machine found in most commercial gyms. Along with burning a ton of calories, the stair climber also helps build strength in the lower body, especially the glutes. It can work well at higher speeds for interval-style conditioning training, but also works well at slower paces for steady-state cardio.",Cardio,Quadriceps,Machine,Intermediate
Leg Press,The leg press is a machine exercise targeting the quadriceps. It’s favorite among lifters who prefer the seated position to standing with a load on the spine.,Strength,Quadriceps,Machine,Intermediate
Elliptical trainer,"The elliptical trainer is a popular machine for cardiovascular training without the significant impact on your joints of running. On many machines, you can adjust the resistance level to make the movement more difficult for all four limbs. The elliptical is a mainstay in most commercial gyms, and can be equally effective for HIIT-style interval workouts or for longer-duration endurance work.",Cardio,Quadriceps,Machine,Intermediate
Narrow-stance leg press,"The narrow-stance leg press is a machine-based exercise that targets the muscles of the legs. It emphasizes the quads, particularly the muscles of the outer quads and hips. It is often used as an accessory for squats, or as a muscle-building movement during lower-body training when it is usually performed for moderate to high reps, such as 8-12 reps per set or more.",Strength,Quadriceps,Machine,Intermediate
Stairmaster,"The stair climber is a popular cardio machine found in most commercial gyms. Along with burning a ton of calories, the stair climber also helps build strength in the lower body, especially the glutes. It can work well at higher speeds for interval-style conditioning training, but also works well at slower paces for steady-state cardio.",Cardio,Quadriceps,Machine,Intermediate
Smith machine back squat,"The Smith machine back squat is a machine-based exercise targeting the muscles of the lower body. The Smith machine mimics a barbell but provides more stability. This movement can be programmed in low reps for strength or higher reps for muscle and strength endurance. It is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of a full-body or lower-body workout.",Strength,Quadriceps,Machine,Intermediate
Leg Extensions,The leg extension is an isolation exercise for the quads.,Strength,Quadriceps,Machine,Intermediate
Treadmill running,"Treadmill running is a popular cardiovascular exercise performed on a machine that is available in most gyms. Performing this exercise on a treadmill allows you to adjust the speed of your running and, depending on the machine, perform it on an adjustable incline. Many machines also have built-in heart rate monitors and timers to help you track your progress.",Cardio,Quadriceps,Machine,Intermediate
Stationary bike,"The stationary bike is a popular cardio machine found in most commercial gyms. Along with burning a ton of calories, the stationary bike also helps develop the lower body. Stationary bikes come in multiple variations, ranging from ones that resemble riding a bike, to recumbent bikes, to fan bikes that work both the arms and the legs. No matter the variation, a stationary bike can work well at higher speeds for interval-style conditioning training, but also works well at slower paces for steady-state cardio.",Cardio,Quadriceps,Machine,Intermediate
Treadmill jogging,"Treadmill jogging is a popular cardiovascular exercise performed on a machine that is available in most gyms. Performing this exercise on a treadmill allows you to adjust the speed of your jogging and, depending on the machine, perform it on an adjustable incline. Many machines also have built-in heart rate monitors and timers to help you track your progress.",Cardio,Quadriceps,Machine,Intermediate
Smith machine leg press,"The Smith machine leg press is a machine-based movement that targets the quads, glutes, and hamstrings. It can serve as a substitute for the leg press or be programmed similarly to the leg press. It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of lower-body training. If your Smith machine has safety bars, set them at a height that allows you a full range of motion while giving adequate protection from the weight potentially falling.",Strength,Quadriceps,Machine,Intermediate
Seated Leg Press,"The seated leg press is a lower body exercise that targets the quads, adductors, glutes, and hamstrings.",Strength,Quadriceps,Machine,Intermediate
Smith machine pistol squat,"The Smith machine pistol squat is a machine-based exercise that targets the quads, glutes, and hamstrings. It is similar in form to a pistol squat but is performed with a bar on the shoulders. This adds extra resistance, but also eliminates some of the balance challenge of single-leg squats. This squat variation can be performed in low reps for strength or for higher reps for muscle gain.",Strength,Quadriceps,Machine,Intermediate
Leg press-,"The leg press is a machine exercise targeting the leg muscles, including the quads, glutes, and hamstrings. It's a favorite among lifters who prefer the seated position to standing with a load on the spine. The leg press is often used as an accessory for squats or deadlifts, but can also be the main lower-body movement in a workout. It is often performed for moderate to high reps, such as 8-12 reps per set or more.",Strength,Quadriceps,Machine,Intermediate
TBS Hack Squat,"The hack squat is a machine-based exercise that targets the muscles of the legs, particularly the quadriceps. It is often used as an accessory for squats, but can also be the main lower-body movement in a workout. It is often performed for moderate to high reps, such as 8-12 reps per set or more.",Strength,Quadriceps,Machine,Intermediate
Leg Extensions - Gethin Variation,The leg extension is an isolation exercise for the quads.,Strength,Quadriceps,Machine,Intermediate
Seated leg press-,"The seated leg press is a machine-based exercise that targets the quads, glutes, and hamstrings. It is similar in many ways to larger leg press machines, but often utilizes a selectorized weight stack rather than plate loading. Leg press variations are often used as an accessory for squats or deadlifts, but can also be the main lower-body movement in a workout. This movement is often performed for moderate to high reps, such as 8-12 reps per set or more.",Strength,Quadriceps,Machine,Intermediate
Smith machine front squat,"The Smith machine front squat is a machine-based exercise targeting the muscles of the lower body. The Smith machine mimics a barbell but provides more stability. This movement can be programmed in low reps for strength or higher reps for muscle and strength endurance. It is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of a full-body or lower-body workout.",Strength,Quadriceps,Machine,Intermediate
Single-leg hack squat,"The single-leg hack squat is a lower-body exercise mainly targeting the quads, performed one side at a time per set. It is often used as an accessory for squats, or as a muscle-building movement during lower-body training, and is usually performed for moderate to high reps, such as 8-12 reps per set or more.",Strength,Quadriceps,Machine,Intermediate
Narrow-stance hack squat,"The narrow-stance hack squat is a machine-based exercise that targets the muscles of the legs, particularly the quadriceps. It is often used as an accessory for squats, or as a muscle-building movement during lower-body training, and is usually performed for moderate to high reps, such as 8-12 reps per set or more.",Strength,Quadriceps,Machine,Intermediate
Stiff-Legged Deadlift - Gethin Variation,"The barbell stiff-legged deadlift targets the hamstrings, glutes, lower and upper back, as well as the core. It is a popular accessory movement for the deadlift, but also a muscle-building hamstring movement.",Strength,Quadriceps,Machine,Intermediate
Single-Leg Press - Gethin Variation,"The single-leg leg press is an exercise targeting the quadriceps one leg at a time. Many lifters prefer the leg press to squatting for several reasons, including the perception that it’s safer for the spine.",Strength,Quadriceps,Machine,Intermediate
Hack squat-,"The hack squat is a machine-based exercise that targets the muscles of the legs, particularly the quadriceps. It is often used as an accessory for squats, but can also be the main lower-body movement in a workout. It is often performed for moderate to high reps, such as 8-12 reps per set or more.",Strength,Quadriceps,Machine,Intermediate
Smith machine lunge squat,"The Smith machine lunge squat is an exercise targeting the quads, glutes, and hamstrings. Using added weight allows you to overload the exercise beyond body weight and perform the movement in strength ranges. The Smith machine mimics a barbell but provides more stability.",Strength,Quadriceps,Machine,Intermediate
Hack Squat - Gethin Variation,"The hack squat is a machine-based exercise that targets the muscles of the legs, particularly the quadriceps. It is often used as an accessory for squats, but can also be the main lower-body movement in a workout. It is often performed for moderate to high reps, such as 8-12 reps per set or more.",Strength,Quadriceps,Machine,Expert
Leg Press - Gethin Variation,The leg press is a machine exercise targeting the quadriceps. It’s favorite among lifters who prefer the seated position to standing with a load on the spine.,Strength,Quadriceps,Machine,Intermediate
AM Leg Press,The leg press is a machine exercise targeting the quadriceps. It’s favorite among lifters who prefer the seated position to standing with a load on the spine.,Strength,Quadriceps,Machine,Intermediate
Leg extension,"The leg extension is a popular machine-based exercise for the legs, particularly the quadriceps. It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of a leg pre-exhaust or as a muscle-building movement for lower-body training.",Strength,Quadriceps,Machine,Intermediate
UP Quad Extension,The leg extension is an isolation exercise for the quads.,Strength,Quadriceps,Machine,Intermediate
UP Single-Leg Press,"The single-leg leg press is an exercise targeting the quadriceps one leg at a time. Many lifters prefer the leg press to squatting for several reasons, including the perception that it’s safer for the spine.",Strength,Quadriceps,Machine,Intermediate
UP Leg Press,The leg press is a machine exercise targeting the quadriceps. It’s favorite among lifters who prefer the seated position to standing with a load on the spine.,Strength,Quadriceps,Machine,Intermediate
King Maker Leg Press,The leg press is a machine exercise targeting the quadriceps. It’s favorite among lifters who prefer the seated position to standing with a load on the spine.,Strength,Quadriceps,Machine,Intermediate
Single-leg leg press,"The single-leg leg press is a machine exercise targeting the leg muscles, including the quads, glutes, and hamstrings. The leg press is often used as an accessory for squats or deadlifts, but can also be the main lower-body movement in a workout. It is often performed for moderate to high reps, such as 8-12 reps per set or more.",Strength,Quadriceps,Machine,Intermediate
King Maker Hack Squat,"The hack squat is a machine-based exercise that targets the muscles of the legs, particularly the quadriceps. It is often used as an accessory for squats, but can also be the main lower-body movement in a workout. It is often performed for moderate to high reps, such as 8-12 reps per set or more.",Strength,Quadriceps,Machine,Intermediate
Jumping rope,"Jumping rope is a classic conditioning exercise that is popular with everyone from children to boxers to CrossFit athletes. It targets many different muscles, including the calves, glutes, shoulders, and upper back, and is great for everything from fat loss to improving overall athletic performance.",Cardio,Quadriceps,Body Only,Intermediate
Forward lunge,"The forward lunge is a lower-body bodyweight exercise targeting the quads, glutes, and hamstrings. It can also be performed holding dumbbells or other weights. The forward lunge places more emphasis on the quads than other lunge variations. It can be performed for time or reps in the lower-body portion of any workout.",Strength,Quadriceps,Body Only,Intermediate
Side-to-side box skip,"The side-to-side box skip is an explosive lower-body exercise that involves jumping laterally over a bench or box, landing with one foot on top of the surface, and then switching positions. It primarily targets the muscles of the lower body, but is also a serious cardiovascular challenge. It is often performed for high reps or for time as part of a fat-loss or athleticism-focused workout or circuit.",Plyometrics,Quadriceps,Body Only,Intermediate
Bodyweight squat,"The bodyweight squat is a fundamental exercise that strengthens the quads, glutes, and hamstrings. It can be performed as part of a dynamic warm-up, for time or reps during a workout, or for hip and spine mobility any time.",Strength,Quadriceps,Body Only,Intermediate
Broad jump,"The broad jump is an explosive lower-body exercise. It is a common way to measure explosive hip and lower-body strength in athletes. The more explosive you are, the farther you'll be able to jump.",Plyometrics,Quadriceps,Body Only,Intermediate
Burpee,"The burpee is a high-intensity exercise that recruits the entire body to build strength and aerobic capacity. It is common in CrossFit workouts and group fitness classes, but can also be performed for time or reps in any fat-loss or athleticism-focused circuit or workout.",Cardio,Quadriceps,Body Only,Intermediate
Scissors Jump,"The alternating lunge jump is an explosive bodyweight exercise that targets the lower-body muscles, including the quads, glutes, and hamstrings. It can be performed for time or reps in power training, and is also effective in any fat-loss or athleticism-focused workout.",Plyometrics,Quadriceps,Body Only,Expert
Jumping jack-,"The jumping jack is a classic calisthenics exercise to improve overall conditioning. It’s one the most recognizable exercises on the planet, and it’s almost synonymous with training for military recruits. It can be done for time or reps, often in dynamic warm-ups or to mobilize the hips and shoulders.",Plyometrics,Quadriceps,Body Only,Intermediate
Arms-crossed jump squat,"The arms-crossed jump squat is an explosive version of the jump squat. Crossing your arms eliminates any extra power that could come from swinging your arms, making the movement extra strict and challenging for the lower body. It can be performed for time or reps and is especially effective in a fat-loss or athleticism-focused circuit or workout.",Strength,Quadriceps,Body Only,Intermediate
Bodyweight Reverse Lunge,"The reverse lunge is a lower-body exercise targeting the quads, glutes, and hamstrings. The reverse lunge places more emphasis on the glutes than other lunge variations.",Strength,Quadriceps,Body Only,Intermediate
Treadmill walking,"Treadmill walking is a popular cardiovascular exercise performed on a machine that is available in most gyms. Performing this exercise on a treadmill allows you to adjust the speed of your walking and, depending on the machine, perform it on an adjustable incline. Many machines also have built-in heart rate monitors and timers to help you track your progress.",Cardio,Quadriceps,Body Only,Intermediate
Depth jump box jump,"The depth jump box jump is a plyometric exercise that entails jumping off one box, dropping into a squat, and then jumping up onto another box. These are all performed fluidly to complete one rep. Depth jumps have been a staple of high-level athletic programming for decades. They are usually performed for low reps with a focus on power and technique. If they hurt your knees or back, consider performing box jumps or squat jumps instead.",Plyometrics,Quadriceps,Body Only,Intermediate
Bodyweight Walking Lunge,"The walking lunge is a lower-body exercise that targets the glutes, quads, and hamstrings while challenging stability and balance. It can be performed for reps, time, or distance in the lower-body portion of any workout.",Strength,Quadriceps,Body Only,Intermediate
Lateral lunge,"The lateral lunge is a lower-body bodyweight movement that works the quads, glutes, and hamstrings. It can also be performed holding dumbbells or other weights. It is often performed for reps as part of a dynamic warm-up or mobility routine but can also work in a circuit or other workouts.",Strength,Quadriceps,Body Only,Intermediate
Jump Squat,"The jump squat is an explosive bodyweight exercise targeting the quads, hamstrings, and glutes. It is also a serious cardiovascular challenge when done for reps. It can be performed as a power exercise to build jumping power, or in any fat-loss or athleticism-focused workout.",Plyometrics,Quadriceps,Body Only,Intermediate
Over bench jump,The over bench jump is a plyometric exercise requiring only a weight bench to perform. It improves jumping ability and athleticism while burning a lot of calories.,Plyometrics,Quadriceps,Body Only,Intermediate
Split Jump,"The alternating lunge jump is an explosive bodyweight exercise that targets the lower-body muscles, including the quads, glutes, and hamstrings. It can be performed for time or reps in power training, and is also effective in any fat-loss or athleticism-focused workout.",Plyometrics,Quadriceps,Body Only,Intermediate
90-degree jump squat,"The 90-degree jump squat is an explosive bodyweight exercise that targets the muscles of the lower body, including the quads, glutes, and hamstrings, as well as the cardiovascular system. It can be performed for time or reps, usually in a fat-loss or athleticism-focused circuit workout.",Plyometrics,Quadriceps,Body Only,Intermediate
Skip,"The skip is an exercise that builds power and explosiveness in the legs. It's commonly performed by children and in gym classes, but is also great for working the legs and hip flexors, making it a favorite warm-up for athletes who need to explode vertically.",Plyometrics,Quadriceps,Body Only,Intermediate
Kneeling hip flexor stretch,"The kneeling hip flexor stretch is a stretch targeting greater flexibility in the front side of the hips. It targets a chronically tight muscle group and is often performed as part of a dynamic warm-up, a cool-down, or as recovery work after training.",Stretching,Quadriceps,Body Only,Intermediate
Lying quad stretch with band,"The lying quad stretch with band is a simple way to stretch a chronically tight muscle group of the lower body. It is common in stretching and yoga classes but can also be performed individually as part of a warm-up, paired with movements in a workout, or as part of a cool-down or recovery strategy.",Stretching,Quadriceps,Body Only,Intermediate
Thigh killa,"The thigh killa is a challenging lower-body bodyweight exercise that builds muscular endurance with a series of hops and bodyweight squats. It can be performed for time or reps, usually in a circuit workout or as a lower-body finisher.",Strength,Quadriceps,Body Only,Intermediate
Southpaw sprawl,"The southpaw sprawl is a full-body movement that combines elements of a single-arm plank and a sprawl. It also has a rotational component, with a jumping leg-cross and torso twist in a single-arm plank position. It is a challenging move that trains balance, core strength, and many muscle groups, making it work well in a time-efficient bodyweight circuit workout.",Plyometrics,Quadriceps,Body Only,Intermediate
Wall squat,"The wall squat is a bodyweight exercise targeting the quadriceps, as well as other muscles in the lower body and core. The lifter's back is flat against a wall, and the back slides down and up the wall during each rep. If you don't have a smooth wall to slide on, the exercise can also be performed with an exercise ball between the back and the wall.",Strength,Quadriceps,Body Only,Intermediate
Sprawl frog kick,"The sprawl frog kick is an explosive bodyweight exercise that targets multiple muscle groups across the upper and lower body. It is similar to a traditional sprawl, but with an extra hop in the middle of each rep. It can be performed for time or reps in any fat-loss or athleticism-focused circuit or workout.",Plyometrics,Quadriceps,Body Only,Intermediate
Pop squat,"The pop squat is an explosive bodyweight exercise that targets the lower-body muscles, including the quads, glutes, and hamstrings. It is similar to a jump squat, but alternates between a narrow and wide stance with each jump. It can be performed for time or reps in power training and is also effective in any fat-loss or athleticism-focused workout.",Plyometrics,Quadriceps,Body Only,Intermediate
Side Lunge Touching Heel,"The side lunge cross-body heel-touch is a lower-body exercise targeting the quads, glutes, and hamstrings. The heel-touch adds a slight rotational challenge.",Strength,Quadriceps,Body Only,Intermediate
Single-leg box squat,"The single-leg box squat is a bodyweight exercise that targets the muscles of the lower body, including the quads, glutes, and hamstrings. It is similar in form to a pistol squat, except that you sit to a box. This allows you to customize the depth of the movement to your movement abilities and mobility level. For this reason, the single-leg box squat is a popular movement for building leg strength in beginning trainees. It can be performed in lower strength-focused rep ranges, such as 5-8 reps per leg, or for higher reps for muscle building.",Strength,Quadriceps,Body Only,Intermediate
Jump lunge heel kick,"The jump lunge heel kick is a high-intensity, full-body exercise targeting the quads, glutes, and hamstrings. It combines a jump lunge with a standing hamstring stretch in a unique combo that also challenges balance. It can be performed for time or reps as part of a fat-loss or athleticism-focused circuit or workout.",Plyometrics,Quadriceps,Body Only,Intermediate
Burpee box jump,"The burpee box jump is an explosive bodyweight exercise that combines a burpee with a leap onto a box or step. First, you perform a traditional burpee, and then instead of jumping into the air, you jump onto a box. This makes you focus on power generation in the jump, making each rep more challenging. Burpee box jumps are often performed for high reps as part of metabolic conditioning circuits or workouts.",Plyometrics,Quadriceps,Body Only,Intermediate
High knees,"High knees is a full-body, cardio-based exercise with an emphasis on the lower body. It is often performed for reps or time as part of a dynamic warm-up.",Cardio,Quadriceps,Body Only,Intermediate
Jumping Jack,"The jumping jack is a classic calisthenics exercise to improve overall conditioning. It’s one the most recognizable exercises on the planet, and it’s almost synonymous with training for military recruits. It can be done for time or reps, often in dynamic warm-ups or to mobilize the hips and shoulders.",Cardio,Quadriceps,Body Only,Intermediate
Running lunge,"The running lunge is a dynamic exercise that targets the lower body. It combines elements of a reverse lunge with a step-up, in that the front leg fully extends and the rear leg flexes up in front of the body. It targets a wide range of muscles in the lower body, including the quads, glutes, and hamstrings. It can be performed for time or reps in any lower-body workout, or in a fat-loss or athleticism-focused circuit.",Plyometrics,Quadriceps,Body Only,Intermediate
In-out jump squat,"The in-out jump squat is a bodyweight squat variation that alternates wide and narrow jump squats. It targets the lower-body muscles, including the quads, glutes, adductors, and hamstrings, and also provides a serious cardiovascular challenge. It can be performed for time or reps and is especially effective in a fat-loss or athleticism-focused circuit or workout.",Plyometrics,Quadriceps,Body Only,Intermediate
Gorilla squat,"The gorilla squat is a bodyweight sequence that combines two reverse lunges and a bodyweight squat. It could also be performed with dumbbells, kettlebells, or other weights. It targets most of the muscles of the lower body, including the quads, glutes, and hamstrings. It can be performed for time or reps in the lower-body portion of any workout.",Plyometrics,Quadriceps,Body Only,Intermediate
Burpee tuck jump,The burpee tuck jump is an explosive version of the burpee exercise that adds a tuck jump to the top of each rep. It can be performed for time or reps in any fat-loss or athleticism-focused circuit or workout.,Plyometrics,Quadriceps,Body Only,Intermediate
Speed skater,"The speed skater is an explosive version of the lateral lunge that involves jumping from side to side and landing on a single leg, then touching the ground. It challenges the lower-body muscles, including the quads, hips, and glutes, and the cardiovascular system, while training lateral movement.",Plyometrics,Quadriceps,Body Only,Intermediate
Jumping knee up-down,"The jumping knee up-down is an explosive bodyweight movement that consists of a knee up-down followed by a jump squat. It targets the muscles of the lower body, including the quads, glutes, and hamstrings, but is also a challenging power and conditioning exercise.",Plyometrics,Quadriceps,Body Only,Intermediate
Alternating standing knee-pull stretch,"The alternating standing knee-pull stretch targets range of motion in the hips, hamstrings, and lower back. It's a common movement in dynamic warm-ups for athletics or lower-body training, but can also be used to ""limber up"" for activity anytime.",Stretching,Quadriceps,Body Only,Intermediate
Seal jack,"The seal jack is a variation on the jumping jack, one the most common calisthenic exercises on the planet. The difference between this movement and the jumping jack has to do with the arm motion. Instead of the arms coming together overhead, they come together in front of the body, like a seal clapping its fins.",Strength,Quadriceps,Body Only,Intermediate
Kneeling quad thoracic stretch,"The kneeling quad thoracic stretch is a stretch targeting greater range of motion in your thoracic spine. It is commonly included in dynamic warm-ups or cool-downs, but can also be performed as full-body mobility work any time.",Strength,Quadriceps,Body Only,Intermediate
Single-Leg Squat With Knee Tap,"The single-leg knee-tap squat is a single-leg squat variation that involves “floating” the back leg over the ground on the descent until touching just the knee to the ground or a pad. It is similar to a lunge, but without touching the back foot to the ground. It is an intense strength and coordination challenge that can work in any strength- or athleticism-focused workout.",Strength,Quadriceps,Body Only,Expert
Shuttle run,"The shuttle run is an athletic conditioning drill that’s great for developing speed and power, as well as changing direction. It’s a favorite of football and basketball players, but it can also be great conditioning work for lifters and athletes of all ability levels.",Cardio,Quadriceps,Body Only,Intermediate
Squat Isometric Hold,"The hack squat is a machine-based exercise that targets the muscles of the legs, particularly the quadriceps. It is often used as an accessory for squats, but can also be the main lower-body movement in a workout. It is often performed for moderate to high reps, such as 8-12 reps per set or more.",Plyometrics,Quadriceps,Body Only,Expert
Wall sit,"The wall sit is an exercise targeting the quadriceps and core muscle. It involves descending into a squat position while leaning against a wall, then holding that position for a predetermined length of time. It's a classic leg endurance-building exercise for basketball players and gymnasts.",Strength,Quadriceps,Body Only,Intermediate
Walking lunge with hip extension,"The walking lunge with hip extension is a combination of two movements, both targeting the lower body. The added hip extension places more of an emphasis on the glutes. It is a great inclusion in a dynamic warm-up for the lower body, but can also be performed for time or reps in any workout.",Strength,Quadriceps,Body Only,Intermediate
Squat with alternating side leg raise,"The squat with alternating side leg raise is a bodyweight version of the squat, but with a lateral leg lift to add extra focus to the abductor muscles. It can be performed for time or for reps as part of a dynamic warm-up for the lower body, or in any lower-body portion of a workout.",Strength,Quadriceps,Body Only,Intermediate
Lateral Squats,"The lateral lunge is a lower-body bodyweight movement that works the quads, glutes, and hamstrings. It can also be performed holding dumbbells or other weights. It is often performed for reps as part of a dynamic warm-up or mobility routine but can also work in a circuit or other workouts.",Strength,Quadriceps,Body Only,Intermediate
Walking lunge with twist,"The walking lunge with twist is an exercise that targets the lower body and the obliques. The twist not only works the obliques, it also opens up the thoracic spine. It is a great inclusion in a dynamic warm-up for a lower-body or full-body workout, but can also be performed for time or reps in any workout.",Strength,Quadriceps,Body Only,Intermediate
FYR Air Squat,"The bodyweight squat is a fundamental exercise that strengthens the quads, glutes, and hamstrings. It can be performed as part of a dynamic warm-up, for time or reps during a workout, or for hip and spine mobility any time.",Strength,Quadriceps,Body Only,Intermediate
FYR Tuck Jump,"The tuck jump is a vertical jump, an explosive lower-body exercise that is a common way to measure explosive hip and lower-body strength in athletes. The more explosive you are, the higher you'll be able to jump.",Strength,Quadriceps,Body Only,Intermediate
Push-up sprawl tuck jump,"The push-up sprawl tuck jump is an explosive bodyweight sequence that combines three movements: the push-up, the sprawl, and the tuck jump. It is similar to a burpee, but with a tuck jump at the top. It can be performed for time or reps in any fat-loss or athleticism-focused circuit or workout.",Strength,Quadriceps,Body Only,Intermediate
FYR Running Lunge,"The running lunge is a dynamic exercise that targets the lower body. It combines elements of a reverse lunge with a step-up, in that the front leg fully extends and the rear leg flexes up in front of the body. It targets a wide range of muscles in the lower body, including the quads, glutes, and hamstrings. It can be performed for time or reps in any lower-body workout, or in a fat-loss or athleticism-focused circuit.",Strength,Quadriceps,Body Only,Intermediate
FYR Jumping Lunge,"The alternating lunge jump is an explosive bodyweight exercise that targets the lower-body muscles, including the quads, glutes, and hamstrings. It can be performed for time or reps in power training, and is also effective in any fat-loss or athleticism-focused workout.",Strength,Quadriceps,Body Only,Intermediate
FYR Sprawl Frog Kick,"The sprawl frog kick is an explosive bodyweight exercise that targets multiple muscle groups across the upper and lower body. It is similar to a traditional sprawl, but with an extra hop in the middle of each rep. It can be performed for time or reps in any fat-loss or athleticism-focused circuit or workout.",Strength,Quadriceps,Body Only,Intermediate
Jump squat-,"The jump squat is an explosive bodyweight exercise targeting the quads, hamstrings, and glutes. It is also a serious cardiovascular challenge when done for reps. It can be performed as a power exercise to build jumping power, or in any fat-loss or athleticism-focused workout.",Strength,Quadriceps,Body Only,Intermediate
Single-leg burpee,"The single-leg burpee is an advanced variation of the burpee exercise that involves performing all parts of the sequence with one leg at a time. It is usually performed alternating legs with each rep, but could be performed one side at a time. Performing one leg at a time increases the challenge to all parts of the body, especially the working leg, core, and shoulders.",Strength,Quadriceps,Body Only,Intermediate
FYR Gorilla Squat,"The gorilla squat is a bodyweight sequence that combines two reverse lunges and a bodyweight squat. It could also be performed with dumbbells, kettlebells, or other weights. It targets most of the muscles of the lower body, including the quads, glutes, and hamstrings. It can be performed for time or reps in the lower-body portion of any workout.",Strength,Quadriceps,Body Only,Intermediate
Banded compass jump squat,"The banded compass jump squat is an explosive squat variation performed with a band around the thighs just above the knees. This increases muscle activation in the hips and glutes, while the squat targets the quads, hamstrings, and glutes. The landing for each jump is a 90-degree rotation from the starting position. The banded compass jump squat can be performed for low reps as a power-focused exercise, or for higher reps to build muscle in the lower body, challenge conditioning, and burn fat.",Strength,Quadriceps,Body Only,Intermediate
In-out sprawl,"The in-out sprawl is a full-body movement that combines elements of a plank and a sprawl. It demands an explosive full-body jump from a plank position. It is a challenging move that trains balance, core strength, and many muscle groups, making it work well in a time-efficient bodyweight circuit workout.",Strength,Quadriceps,Body Only,Intermediate
Knee-tuck kick-up,"The knee-tuck kick-up is a bodyweight movement that targets the muscles of the abs, the rectus abdominis or ""six-pack"" muscles in particular. It can be performed for time or reps in the ab-focused portion of any workout.",Strength,Quadriceps,Body Only,Intermediate
Bear crawl donkey kick,"The bear crawl donkey kick is a more advanced version of the bear crawl exercise that adds a donkey kick. It adds an extra coordination and shoulder challenge to an already intense full-body movement that targets the cardiovascular system as well as a wide range of muscle groups, the shoulders, core, and legs in particular. It can be done as a full-body warm-up, in short bursts for power or circuit training, or for longer durations as cardiovascular conditioning.",Strength,Quadriceps,Body Only,Intermediate
Southpaw sprawl with push-up,"The southpaw sprawl with push-up is a full-body movement that combines elements of a plank and a sprawl, with the addition of a push-up. It also has a rotational component, with a jumping leg-cross and torso twist in a straight-arm plank position. It is a challenging move that trains balance, core strength, and many muscle groups, making it work well in a time-efficient bodyweight circuit workout.",Strength,Quadriceps,Body Only,Intermediate
Bouncing lunge,"The bouncing lunge is a bodyweight movement targeting the quads. It can be performed either for time or reps, and is often included as part of a fat-loss or athleticism-focused circuit workout.",Strength,Quadriceps,Body Only,Intermediate
Bodyweight Squat - Gethin Variation,"The bodyweight squat is a fundamental exercise that strengthens the quads, glutes, and hamstrings. It can be performed as part of a dynamic warm-up, for time or reps during a workout, or for hip and spine mobility any time.",Strength,Quadriceps,Body Only,Intermediate
FYR Alternating Lunge,"The forward lunge is a lower-body bodyweight exercise targeting the quads, glutes, and hamstrings. It can also be performed holding dumbbells or other weights. The forward lunge places more emphasis on the quads than other lunge variations. It can be performed for time or reps in the lower-body portion of any workout.",Strength,Quadriceps,Body Only,Intermediate
Bodyweight Walking Lunge - Gethin Variation,"The walking lunge is a lower-body exercise that targets the glutes, quads, and hamstrings while challenging stability and balance. It can be performed for reps, time, or distance in the lower-body portion of any workout.",Strength,Quadriceps,Body Only,Intermediate
AM Jump Squat,"The jump squat is an explosive bodyweight exercise targeting the quads, hamstrings, and glutes. It is also a serious cardiovascular challenge when done for reps. It can be performed as a power exercise to build jumping power, or in any fat-loss or athleticism-focused workout.",Strength,Quadriceps,Body Only,Intermediate
AM Bodyweight Squat,"The bodyweight squat is a fundamental exercise that strengthens the quads, glutes, and hamstrings. It can be performed as part of a dynamic warm-up, for time or reps during a workout, or for hip and spine mobility any time.",Strength,Quadriceps,Body Only,Intermediate
High knees sprawl drill,"The high knees sprawl drill is a full-body, cardio and strength-focused exercise. It can be performed for reps or time in a fast-paced circuit or other workout.",Strength,Quadriceps,Body Only,Intermediate
UP Bulgarian Split Squat,"The dumbbell Bulgaria split squat is a single-leg exercise targeting the quads, glutes, and hamstrings.",Strength,Quadriceps,Body Only,Intermediate
Bootstrapper squat,"The bootstrapper squat is a movement that improves mobility, muscular strength, and flexibility in the hips and hamstrings. It is usually performed as part of a dynamic warm-up for the lower body to mobilize the hips and improve squat form.",Strength,Quadriceps,Body Only,Intermediate
Total Fitness Broad Jump,"The broad jump is an explosive lower-body exercise. It is a common way to measure explosive hip and lower-body strength in athletes. The more explosive you are, the farther you'll be able to jump.",Strength,Quadriceps,Body Only,Intermediate
Total Fitness Lateral Lunge,"The lateral lunge is a lower-body bodyweight movement that works the quads, glutes, and hamstrings. It can also be performed holding dumbbells or other weights. It is often performed for reps as part of a dynamic warm-up or mobility routine but can also work in a circuit or other workouts.",Strength,Quadriceps,Body Only,Intermediate
Lateral shuffle,"The lateral shuffle is a common exercise in sports training and gym classes. It involves taking steps to one side and then steps to the other side. It can be performed as part of a circuit for athletes of any level, but is also a great movement for beginners.",Strength,Quadriceps,Body Only,Intermediate
Total Fitness Skip,"The skip is an exercise that builds power and explosiveness in the legs. It's commonly performed by children and in gym classes, but is also great for working the legs and hip flexors, making it a favorite warm-up for athletes who need to explode vertically.",Strength,Quadriceps,Body Only,Intermediate
Total Fitness Spider Lunge,"The spider lunge stretch is a lower-body stretch targeting the hips, groin, and quads. It can be part of a dynamic warm-up or mobility work performed anytime.",Strength,Quadriceps,Body Only,Intermediate
Spider lunge stretch,"The spider lunge stretch is a lower-body stretch targeting the hips, groin, and quads. It can be part of a dynamic warm-up or mobility work performed anytime.",Strength,Quadriceps,Body Only,Intermediate
Spider lunge with T-rotation,"The spider lunge with T-rotation is an exercise that produces a deep stretch in the glutes and hamstrings while also rotating and mobilizing the thoracic spine region. It is a great movement to include in a dynamic warm-up, or as mobility work anytime.",Strength,Quadriceps,Body Only,Intermediate
Standing quad stretch,"The standing quad stretch is a simple exercise designed to stretch the quadriceps, the big muscles that cover most of the thighs. This is a static stretch, meaning it’s usually performed by holding the stretched position for a certain length of time.",Strength,Quadriceps,Body Only,Intermediate
Vertical jump,"The vertical jump is an explosive lower-body exercise that is a common way to measure explosive hip and lower-body strength in athletes. The more explosive you are, the higher you'll be able to jump.",Strength,Quadriceps,Body Only,Intermediate
King Maker Burpee,"The burpee is a high-intensity exercise that recruits the entire body to build strength and aerobic capacity. It is common in CrossFit workouts and group fitness classes, but can also be performed for time or reps in any fat-loss or athleticism-focused circuit or workout.",Strength,Quadriceps,Body Only,Intermediate
King Maker Explosive High Jump,"The tuck jump is a vertical jump, an explosive lower-body exercise that is a common way to measure explosive hip and lower-body strength in athletes. The more explosive you are, the higher you'll be able to jump.",Strength,Quadriceps,Body Only,Intermediate
Lunge high-knee clap,"The lunge high-knee clap is a full-body, cardio-based exercise with emphasis on the lower body. It includes a clap under the front leg to make the movement more powerful and strict. It can be performed either for time or reps and is a great inclusion in a fat-loss or athleticism-focused circuit workout.",Strength,Quadriceps,Body Only,Intermediate
Sprinter burpee,The sprinter burpee is an explosive version of the burpee exercise that adds a sprinter jump to the top of each rep. It can be performed for time or reps in any fat-loss or athleticism-focused circuit or workout.,Strength,Quadriceps,Body Only,Intermediate
Shuttle run training,"Shuttle run training is an athletic conditioning drill that’s great for developing speed and power, as well as changing direction. It’s a favorite of football and basketball players, but it can also be great conditioning work for lifters and athletes of all ability levels.",Strength,Quadriceps,Body Only,Intermediate
Medicine ball ninja,"The medicine ball ninja is a dynamic medicine ball movement that challenges both the upper and lower body, while also elevating the heart rate. It's a great movement to include in medicine ball or bodyweight circuit training to increase fatigue and burn serious calories while hammering the muscles of the legs.",Plyometrics,Quadriceps,Medicine Ball,Intermediate
FYR Air Ball Plus Medicine Ball Jumping Sprawl,"The medicine ball air ball to jumping sprawl is a series of bodyweight and medicine ball movement strung together into a single sequence. They collectively target virtually every muscle in the body, as well as seriously challenging the cardiovascular system. It can be a single-movement workout if done for high reps, or part of a larger circuit workout.",Strength,Quadriceps,Medicine Ball,Intermediate
Medicine ball cowboy squat,"The medicine ball cowboy squat is an explosive exercise targeting the lower body, although several upper-body muscles play important supporting roles. The move involves performing jumping squats while holding a medicine ball overhead. It's commonly performed as part of a bodyweight and medicine ball circuit focused on fat loss or athleticism.",Strength,Quadriceps,Medicine Ball,Intermediate
Medicine ball jumping jill,"The medicine ball jumping jill is an explosive medicine ball exercise that is similar to a jumping jack but performed holding a medicine ball between the hands. It can be performed for time or reps in a dynamic warm-up or fat-loss or conditioning circuit, usually paired with other bodyweight or medicine ball movements.",Strength,Quadriceps,Medicine Ball,Intermediate
Dumbbell lateral hop to sprint,"The dumbbell lateral hop to sprint is a multi-part explosive exercise combining weighted hops with weighted sprinting. Adding dumbbells adds a challenge to the core and shoulders. Because balance can be a challenge, it is usually performed with relatively light weights, often as a component of fat-loss or athletic training.",Plyometrics,Quadriceps,Dumbbell,Intermediate
Smith machine lunge sprint,"The Smith machine lunge sprint is a lower-body power exercise performed with the bar of a Smith machine on the back. It is similar to an alternating jump lunge or ""scissor lunge,"" but with added weight. The contained bar of the Smith machine makes it safer and less of a balance challenge than using a free weight.",Strength,Quadriceps,Machine,Intermediate
Sissy squat,"The sissy squat is a bodyweight squat variation that involves letting the knees travel far over the toes, placing an extreme stretch on the quads. This movement targets the quad muscles directly and can be performed in partial or full ranges of motion based on knee health and pain.",Strength,Quadriceps,Body Only,Intermediate
Wall ball toss,"The wall ball toss is an explosive full-body exercise utilizing a medicine ball. It involves squatting down, then explosively pressing a weighted ball into the air and catching it on a bounce off of a vertical surface. It is common in CrossFit workouts and can be performed for time or reps.",Plyometrics,Quadriceps,Exercise Ball,Intermediate
Exercise ball Bulgarian split squat,"The exercise ball Bulgarian split squat is an exercise that builds the quads, hamstrings, and glutes one leg at a time. The exercise ball is used to support the trailing shin and foot. Due to the balance challenge, this version of the split squat is usually performed for moderate to high reps with body weight only or light weights in the hands. If balance is a problem, you can stick the ball in the corner of a room while performing the exercise.",Strength,Quadriceps,Exercise Ball,Intermediate
Band Pull Apart,"The band pull-apart is an exercise targeting the upper back muscles, including the trapezius, rear delts, and rhomboids. The band creates dynamic tension, allowing you to really focus on contracting these muscles, making it a great activation drill prior to upper-body lifting.",Strength,Shoulders,Bands,Intermediate
Band shoulder press,"The band shoulder press is a deltoid exercise and an alternative to the classic dumbbell shoulder press. The dynamic tension of the band forces the core to stabilize the body and more closely matches the strength curve of the shoulder press. It can be performed in low reps, such as 5-8 reps per set, to build shoulder strength, or for higher reps to build muscle and for conditioning. It can work as the main focus of a shoulder day but is also popular as an accessory movement to the bench press or barbell military press.",Strength,Shoulders,Bands,Intermediate
Band lateral raise,"The band lateral raise is a shoulder exercise that targets the medial or middle head of the deltoid muscle. It's a variation of the dumbbell lateral raise, a staple strength-training move. The band lateral raise is a great option for warm-up or accessory work on upper-body training days. The dynamic tension of the band provides constant tension and matches the strength curve of the movement. It is usually performed for moderate to high reps, at least 8-12 reps, as part of the upper-body or shoulder-focused portion of a workout.",Strength,Shoulders,Bands,Intermediate
Band upright row,"The band upright row is a popular movement for building stronger and bigger traps and shoulders and similar to the dumbbell upright row. Many lifters combine this move with either their back or shoulder workout, since it involves both body parts. Using the band provides dynamic resistance and is easier on the shoulder than using a barbell. It is generally performed for moderate to high reps, such as 8-12 reps per set or more.",Strength,Shoulders,Bands,Intermediate
Staggered-stance band shoulder press,"The staggered-stance band shoulder press is a deltoid exercise and a variation of the band shoulder press. The dynamic tension of the band forces the core to stabilize the body, and the staggered-stance provides more stability and relieves tension on the back. It can be performed in low reps, such as 5-8 reps per set, to build shoulder strength, or for higher reps to build muscle and for conditioning. It can work as the main focus of a shoulder day but is also popular as an accessory movement to the bench press or barbell military press.",Strength,Shoulders,Bands,Intermediate
Single-arm banded landmine press,"The single-arm banded landmine press is an upper-body exercise that uses an angled barbell anchored at floor level in a landmine device. It can also be performed by sticking a barbell in the corner of a room, preferably in a towel to protect the walls. The band adds constant tension and dynamic resistance to the exercise. The movement focuses primarily on the muscles of the shoulders or deltoids and can be trained in traditional muscle and strength-focused rep ranges or for higher reps.",Strength,Shoulders,Bands,Intermediate
Band front raise rear fly row combo,"The band front raise rear fly row combo is a combination of three different shoulder exercises to build and strengthen the anterior, middle deltoids, and posterior portions of the shoulders. It requires a continuous loop band to provide constant, dynamic tension throughout the movement. In addition to the front and rear delts, this exercise works the arms, chest, back, and core, making it a great time-efficient shoulder burnout or accessory movement on an upper-body day.",Strength,Shoulders,Bands,Intermediate
Clean and press,"The clean and press is a full-body lift comprised of two movements: the clean, where the bar is pulled from the floor and caught in the front rack position in three pulls or phases, followed by the overhead press. Decades ago, it was contested in the Olympics. Today, it remains a worthy centerpiece of a power and strength training program, and has full-body benefits when done for low reps as well as moderate to high reps.",Strength,Shoulders,Barbell,Intermediate
Clean and jerk,"The clean and jerk is a full-body lift that is one of two contested lifts in Olympic weightlifting competitions. It is comprised of two movements: the clean, where the bar is pulled from the floor and caught in the front rack position in three pulls or phases, followed by the jerk overhead. The clean and jerk hits every muscle from head to toe and can be the centerpiece of a lifting program. It is also popular in CrossFit and athletic training programs. It is usually performed in low rep ranges, focusing on power and movement quality.",Olympic Weightlifting,Shoulders,Barbell,Intermediate
Military press,"The military press is a compound movement used to build size and strength in the shoulders. It was once contested as a fourth powerlift, but is rarely competed anymore. However, being able to press a significant weight overhead remains a popular marker of upper-body strength. The military press can be trained as a strength lift or in traditional muscle-building rep ranges as part of full-body, shoulder-focused, or upper-body training.",Strength,Shoulders,Barbell,Intermediate
Seated barbell shoulder press,"The seated barbell shoulder press is a classic exercise for building muscle and strength in the shoulders. The triceps also play a significant role in pressing the barbell overhead. Performing the movement seated reduces help from the lower body and decreases the risk of overextending the lumbar spine during the movement. This press variation can be the primary pressing movement on an upper-body or shoulder day, or an effective accessory movement later in a workout.",Strength,Shoulders,Barbell,Intermediate
Standing Bradford press,"The standing Bradford press is an obscure yet effective shoulder exercise that alternates front presses with behind-the-neck presses. It can be used as a warm-up for other press variations on a shoulder day, or as a muscle-building movement on its own in a shoulder or upper-body focused workout. It is usually performed for relatively high reps, such as 8-15 reps per set or higher, or just to the point of fatigue.",Strength,Shoulders,Barbell,Intermediate
Barbell Shoulder Press,"The seated barbell shoulder pressis a classic exercise for building muscle and strengthening the shoulders, particularly but not exclusively the front heads. The triceps also play a significant roles in pressing the barbell overhead.",Strength,Shoulders,Barbell,Intermediate
Barbell rear delt bent-over row,"The barbell rear delt bent-over row is a movement used to target the shoulders as well as the upper-back muscles. It is performed with lighter weights than a traditional barbell bent-over row, and is usually performed for higher reps, such as 8-15 reps per set, as part of a back or upper-body workout.",Strength,Shoulders,Barbell,Intermediate
Barbell upright row,The barbell upright row is a barbell exercise that builds stronger and bigger traps. Many lifters combine this move with either their back or shoulder workout since it involves both body parts.,Strength,Shoulders,Barbell,Intermediate
Lying rear delt fly,"The lying rear delt fly is an upper-body exercise that targets the rear deltoid of the shoulder. By performing the movement lying face down on a bench, it eliminates momentum from the rest of the body. This movement is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of the upper-body or shoulder-focused portion of a workout.",Strength,Shoulders,Barbell,Intermediate
Machine Shoulder (Military) Press,The machine shoulder press is an upper body exercise targeting the deltoids.,Strength,Shoulders,Barbell,Intermediate
Standing Barbell Press Behind Neck,"The standing behind-the-head press is a classic shoulder exercise that was used widely during bodybuilding's professed Golden Era. In addition to the deltoids, it also works the trapezius and triceps muscles. It may not be a good choice for some people's shoulders, depending on their injury history. It can be trained in strength-focused rep ranges, but is more commonly trained in moderate to high reps, such as 8-15 reps per set.",Strength,Shoulders,Barbell,Intermediate
Barbell front raise,"The barbell front raise is an upper-body isolation exercise that targets the shoulders. It is usually performed for moderate to high reps, such as 8-12 reps or higher, as part of the shoulder-focused part of any workout.",Strength,Shoulders,Barbell,Intermediate
Overhead bar front raise,"The overhead bar front raise is an exercise targeting the muscles of the traps (trapezius), especially the upper traps, as well as the front or anterior shoulders. It can also be performed with a weight plate or dumbbell, providing a neutral grip that may be more shoulder-friendly for some lifters. Overhead raises are most common for high reps (at least 8-12 reps per set or higher) on a shoulder, trap, or other upper-body-focused muscle-building day.",Strength,Shoulders,Barbell,Intermediate
Incline barbell shoulder protraction,"The incline barbell shoulder protraction is an upper-body movement that targets strength and mobility in the scapula or shoulder blades. This can help increase pressing strength and prevent injury. It also helps develop the serratus anterior, an often-neglected muscle around the ribcage that can aid in shoulder health and upper-body muscle definition. Because it targets such small muscles, this exercise is usually performed with light weight for high reps, such as 8-12 reps per set or more.",Strength,Shoulders,Barbell,Intermediate
Behind-the-head push-press,The behind-the-head push-press is an overhead press variation in which the barbell starts in the back rack position and is pushed overhead with assistance from the lower body. It is most often seen in training for Olympic weightlifting. It can be part of a barbell complex or performed for low reps focusing on power and movement quality.,Olympic Weightlifting,Shoulders,Barbell,Intermediate
Seated EZ-bar shrug,"The seated EZ-bar shrug is an exercise targeting the trapezius muscle, that V-shaped muscle that forms a triangle where the shoulders meet the neck. It is usually performed for moderate to high reps during an upper-body or shoulders and traps-focused workout.",Strength,Shoulders,Barbell,Intermediate
Paul Carter Barbell Seated Military Press,"The seated barbell shoulder pressis a classic exercise for building muscle and strengthening the shoulders, particularly but not exclusively the front heads. The triceps also play a significant roles in pressing the barbell overhead.",Strength,Shoulders,Barbell,Intermediate
TBS Barbell Military Press,"The military press is a compound movement used to build size and strength in the shoulders. It was once contested as a fourth powerlift, but is rarely competed anymore. However, being able to press a significant weight overhead remains a popular marker of upper-body strength. The military press can be trained as a strength lift or in traditional muscle-building rep ranges as part of full-body, shoulder-focused, or upper-body training.",Strength,Shoulders,Barbell,Intermediate
Incline Front Barbell Raise - Gethin Variation,"The incline face-down bar front raise is an upper-body exercise targeting the shoulders. Because it is performed face down on an angled bench, it has a greater range of motion than standing or upright-seated raises and hits the shoulders from a different angle. Raise variations are usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or shoulder-focused training.",Strength,Shoulders,Barbell,Intermediate
Barbell Front Raise - Gethin Variation,"The barbell front raise is an upper-body isolation exercise that targets the shoulders. It is usually performed for moderate to high reps, such as 8-12 reps or higher, as part of the shoulder-focused part of any workout.",Strength,Shoulders,Barbell,Intermediate
Single-arm barbell lateral raise,"The single-arm barbell lateral raise is an isolation exercise targeting the shoulders. It is more challenging than using a dumbbell and has an instability component that may make the deltoid muscles work harder. It is generally performed one side at a time for moderate to high reps, such as 8-15 reps per set, as part of a shoulder-focused workout.",Strength,Shoulders,Barbell,Intermediate
AM Upright Row,The barbell upright row is a barbell exercise that builds stronger and bigger traps. Many lifters combine this move with either their back or shoulder workout since it involves both body parts.,Strength,Shoulders,Barbell,Intermediate
AM Barbell Shoulder Press,"The standing barbell shoulder press is a compound movement used to build size and strength in the shoulders. The shoulder press can be trained as a strength lift or in traditional muscle-building rep ranges as part of full-body, shoulder-focused, or upper-body training.",Strength,Shoulders,Barbell,Intermediate
Standing barbell shoulder press,"The standing barbell shoulder press is a compound movement used to build size and strength in the shoulders. The shoulder press can be trained as a strength lift or in traditional muscle-building rep ranges as part of full-body, shoulder-focused, or upper-body training.",Strength,Shoulders,Barbell,Intermediate
King Maker Barbell Thruster,"The barbell thruster is a full-body exercise that incorporates both squatting and pressing in one functional movement. It's especially common in contemporary CrossFit workouts, but also in general strength training. The barbell is usually cleaned into place first, but it could be performed taken from a squat rack in a front-rack position. The thruster can be performed in traditional strength-focused rep ranges to build strength in the press, or in higher reps for full-body conditioning.",Strength,Shoulders,Barbell,Intermediate
Single-arm incline cable cross-over,"The single-arm incline cable cross-over is an isolation movement that uses a cable stack and a bench to target the upper part of the pectoral muscles. Working the chest one side at a time allows you to focus on balance between the sides of your chest and really feel the chest muscles contracting. It is common in upper-body and chest-focused muscle-building workouts, often in combination with other presses or flyes to target the chest from different angles.",Strength,Shoulders,Barbell,Intermediate
Barbell bear complex,"The barbell bear complex is a series of barbell lifts that run together in a single sequence: a barbell power clean, front squat, push-press, back squat, and another push-press from behind the neck. It trains the entire body for both building strength and improving conditioning. It is often performed for rounds, either with or without rest between rounds.",Strength,Shoulders,Barbell,Intermediate
Single-arm kettlebell push-press,"The single-arm kettlebell push-press is a popular kettlebell movement that involves performing a press with help from the muscles of the lower body. It is preceded by a clean at the start of each set, and optionally you can perform a clean between each rep. It can be trained in traditional strength or muscle-building rep ranges, in circuit or fat-loss training, or as part of a larger kettlebell combination or complex.",Strength,Shoulders,Kettlebells,Intermediate
Single-arm kettlebell snatch,"The single-arm kettlebell snatch is a kettlebell exercise that involves lifting a kettlebell overhead in a single motion. It is popular as a full-body strength and conditioning movement, but it's also competed for reps in Russian-style girevoy sport. A ""snatch test"" of max reps in 5 or 10 minutes is also a common measurement of conditioning in kettlebell training. It can be performed from the ground or with a swing",Strength,Shoulders,Kettlebells,Intermediate
Single-arm kettlebell clean and jerk,"The single-arm kettlebell clean and jerk is a popular kettlebell movement that is performed both in an exercise setting and competitively as a part of Russian-style girevoy sport. It differs from a clean and push-press in that the lifter ""dips"" under the weight rather than simply using the legs to help push the weight up. Each rep of a clean and jerk is preceded by a clean at the start of each set. It can be trained in traditional strength or muscle-building rep ranges, in circuit or fat-loss training, or as part of a larger kettlebell combination or complex.",Strength,Shoulders,Kettlebells,Intermediate
Kettlebell pirate ship,"The kettlebell pirate ship is a rotational shoulder and core-focused kettlebell movement. It demands the lifter raise the kettlebell to the side in both directions, emphasizing core strength in the transverse abdominis and obliques in particular. It is best learned with a light weight, using controlled movements in both directions.",Strength,Shoulders,Kettlebells,Intermediate
Double Kettlebell Push Press,"The double-kettlebell push-press is a popular kettlebell movement that involves performing a press with help from the muscles of the lower body. It is preceded by a double clean at the start of each set, and optionally you can perform a clean between each rep. It can be trained in traditional strength or muscle-building rep ranges, in circuit or fat-loss training, or as part of a larger kettlebell combination or complex.",Strength,Shoulders,Kettlebells,Intermediate
Double-kettlebell windmill,"The double-kettlebell windmill is an advanced kettlebell exercise emphasizing core strength and shoulder and hip mobility and stability. Because it involves holding one weight overhead while holding another under the torso, it builds strength across the core and stability in the shoulders. It doesn't work well in a metcon or conditioning setting, and shouldn't be performed under intense fatigue.",Strength,Shoulders,Kettlebells,Intermediate
FYR Kettlebell Power Clean,"The kettlebell power clean is an explosive kettlebell exercise where the lifter pulls the weight to shoulder level with a slight swing between the legs. It is often used as a drill to teach kettlebell clean technique, but is also a valuable power exercise in its own right. It can be performed in low rep ranges for strength or higher rep ranges for technique practice or muscle growth.",Strength,Shoulders,Kettlebells,Intermediate
Kettlebell upright row,"The kettlebell upright row is an exercise targeting the muscles of the traps (trapezius), as well as the posterior muscles of the shoulders or deltoid muscles. It is common as a light- or moderate-weight accessory movement in upper-body or shoulder training, usually in rep ranges of 8-12 or more. It may not be appropriate for some people, depending on their shoulder health.",Strength,Shoulders,Kettlebells,Intermediate
Kettlebell upright row and press,"The kettlebell upright row and press is a combination of two popular kettlebell movements in a single sequence. This combination can be performed for time or for reps, often as circuit-style training for conditioning or fat loss, or in a kettlebell complex or flow.",Strength,Shoulders,Kettlebells,Intermediate
Single-arm kettlebell thruster,"The single-arm kettlebell thruster is a popular kettlebell movement that combines a kettlebell front squat with a kettlebell press. It is preceded by a clean at the start of each set, and you can perform a clean between each rep if you choose. It can be trained in traditional strength or muscle-building rep ranges, in circuit or fat-loss training, or as part of a kettlebell combination or complex.",Strength,Shoulders,Kettlebells,Intermediate
Double-kettlebell shoulder press,"The double-kettlebell shoulder press is a popular movement in strength and muscle-focused kettlebell workouts. Each set is started by cleaning the weights up to the rack position. The weights can optionally be re-cleaned between each rep, which is known as a clean and press. The double press can be trained in traditional strength or muscle-growth rep ranges (e.g., 5x5 or 8-12 reps per set), or in circuit-style fat-loss training or kettlebell complexes.",Strength,Shoulders,Kettlebells,Intermediate
Double-kettlebell push-press,"The double-kettlebell push-press is a popular kettlebell movement that involves performing a press with help from the muscles of the lower body. It is preceded by a double clean at the start of each set, and optionally you can perform a clean between each rep. It can be trained in traditional strength or muscle-building rep ranges, in circuit or fat-loss training, or as part of a larger kettlebell combination or complex.",Strength,Shoulders,Kettlebells,Intermediate
Dumbbell front raise to lateral raise,"The dumbbell front raise to lateral raise is a dumbbell complex that combines two exercises that build and strengthen the middle deltoids and the anterior deltoids of the shoulders. It is usually performed one rep of each movement at a time, although you could perform more reps of each, or increase the reps in successive rounds (e.g., 1 rep in round 1, 2 reps in round 2, etc.). No matter how you perform it, it targets both the anterior and medial deltoids, making it a great time-efficient shoulder burnout or accessory movement on an upper-body day.",Strength,Shoulders,Dumbbell,Intermediate
Single-arm palm-in dumbbell shoulder press,"The single-arm palm-in dumbbell shoulder press builds the shoulder muscles but with two major differences from the standard dumbbell shoulder press. It's done one arm at a time and the wrist stays neutral throughout the movement. It can be performed standing or seated. A single dumbbell press can be pursued as a strength goal, or trained in traditional muscle-building rep ranges such as 8-15 reps per set or more.",Strength,Shoulders,Dumbbell,Intermediate
Standing palms-in shoulder press,"The standing palms-in shoulder press is a dumbbell exercise targeting the shoulders. It can be performed in strength-focused rep ranges, such as 5-8 reps per set, or for higher reps to build muscle or for conditioning.",Strength,Shoulders,Dumbbell,Intermediate
Seated Dumbbell Press,"The seated dumbbell shoulder pressis an exercise for building muscle and strengthening the shoulders, particularly but not exclusively the front heads. The triceps also assist. Some lifters feel that using dumbbells versus a barbell reduced injury risk.",Strength,Shoulders,Dumbbell,Intermediate
Standing dumbbell shoulder press,"The standing dumbbell shoulder press is a classic deltoid-building exercise that is common in gyms around the world. Performing the move standing up as opposed to seated allows more weight to be used and taxes the core more than seated presses. The standing press is worthy of being the main movement in a muscle-building shoulder workout, but is also a great strength movement and accessory for the bench press.",Strength,Shoulders,Dumbbell,Intermediate
Single-arm lateral raise,"The single-arm lateral raise is a shoulder exercise that targets the medial or middle head of the deltoid muscle. It's a staple strength-training move and is a great option for accessory work on upper-body training days. Hold on to a post for balance, or do it free-standing to challenge core strength and stability. It is usually performed for moderate to high reps, at least 8-12 reps per side, as part of the upper-body or shoulder-focused portion of a workout.",Strength,Shoulders,Dumbbell,Intermediate
Incline dumbbell reverse fly,"The incline dumbbell reverse fly is an upper-body exercise targeting the posterior or rear deltoids, as well as the postural muscles of the upper back. Because it targets such small muscles, this exercise is usually performed with light weight for high reps, such as 10-15 reps per set or more.",Strength,Shoulders,Dumbbell,Intermediate
Overhead dumbbell front raise,"The overhead dumbbell front raise takes the dumbbell front raise one step further, extending the motion all the way above the head. In addition to the shoulders, it activates and strengthens the muscles of the traps and upper back. It is usually performed for moderate to high reps, such as 8-15 reps or more. It can be part of a dynamic upper-body warm-up, performed as a muscle-building upper-body movement, or as a burnout movement on shoulder day.",Strength,Shoulders,Dumbbell,Intermediate
Seated dumbbell shoulder press,"The seated dumbbell shoulder press is a popular exercise for building muscle and strength in the shoulders. The triceps also work hard in this lift. Many lifters find using dumbbells to be more comfortable and shoulder-friendly for this press variation than a barbell. This can be the primary pressing movement on an upper-body or shoulder day, or an effective accessory movement later in a workout.",Strength,Shoulders,Dumbbell,Intermediate
Alternating standing shoulder press,"The alternating standing shoulder press is a popular dumbbell exercise targeting the shoulders. It can be performed in strength-focused rep ranges, such as 5-8 reps per set, or for higher reps to build muscle or for conditioning.",Strength,Shoulders,Dumbbell,Intermediate
Single-arm incline rear delt raise,"The single-arm incline rear delt raise is an upper-body exercise targeting the posterior deltoids or shoulder muscles, as well as the postural muscles of the upper back. Training each side independently can help correct imbalances in size, strength, and shoulder stability. Because it targets such small muscles, this exercise is usually performed with light weight for high reps, such as 10-15 reps per set or more.",Strength,Shoulders,Dumbbell,Intermediate
Alternating dumbbell front raise,"The alternating dumbbell front raise is a single-joint exercise targeting the shoulder muscles, particularly the front or anterior deltoids. Performing the movement one shoulder at a time gives a momentary rest to each side while the other is working, potentially allowing you to do more reps during each set. It is usually performed for moderate to high reps, at least 8-12 reps per set, as part of an upper-body or shoulder-focused workout.",Strength,Shoulders,Dumbbell,Intermediate
Alternating Deltoid Raise,The dumbbell front raise to lateral raise combines two exercises that build and strengthen the middle deltoids and the anterior deltoids of the shoulders.,Strength,Shoulders,Dumbbell,Intermediate
Single-dumbbell front raise,"The single-dumbbell front raise is an isolation movement that targets the shoulders. In particular, it focuses on the anterior or front head of the deltoid muscles. By performing it with one dumbbell at a time, you can focus on each shoulder muscle independently and try to address muscular imbalances between shoulders. This movement is usually performed for moderate to high reps, at least 8-12 reps per set, as part of an upper-body or shoulder-focused workout.",Strength,Shoulders,Dumbbell,Intermediate
Arnold press,"Named after the iconic bodybuilder and movie star, the Arnold press adds rotation to a classic shoulder press. It allows the hands to rotate naturally, while also hitting all three heads of the deltoids in one motion. It is usually performed for moderate to high reps, such as 8-12 reps or more, as part of the upper-body or shoulder-focused portion of a workout.",Strength,Shoulders,Dumbbell,Intermediate
Single-arm standing shoulder press,"The single-arm standing shoulder press is a popular exercise to build size and strength the shoulders and triceps. Most lifters find they can go heavier (per arm) on this movement than if they are pressing two dumbbells simultaneously, making it an effective strength movement as well as a muscle-building movement in higher reps.",Strength,Shoulders,Dumbbell,Intermediate
Dumbbell front raise,"The dumbbell front raise is a single-joint exercise targeting the shoulder muscles, particularly the front or anterior deltoids. It is usually performed for moderate to high reps, at least 8-12 reps per set, as part of an upper-body or shoulder-focused workout.",Strength,Shoulders,Dumbbell,Intermediate
Bent-over dumbbell rear delt row,"The bent-over dumbbell rear delt row is a popular upper-body exercise that targets the muscles on the backside of the shoulder joint, specifically the medial and rear heads of the deltoid. Since pressing movements build the front and (to a lesser degree) side deltoid heads, this move is often done to promote balanced shoulder development. It is usually performed for high reps, such as 10-15 reps per set or more, as part of a shoulder or upper-body workout.",Strength,Shoulders,Dumbbell,Intermediate
Incline dumbbell front raise,"The incline dumbbell front raise is an upper-body exercise targeting the shoulders. Because it is performed face down on an angled bench, it has a greater range of motion than standing or upright-seated raises and hits the shoulders from a different angle. Raise variations are usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or shoulder-focused training.",Strength,Shoulders,Dumbbell,Intermediate
Side Lateral Raise,"The dumbbell lateral raise is an upper body isolation exercise for building shoulder strength and muscle. It's a staple strength training move and is a great option for accessory work on upper body training days. This exercise particularly focuses on the lateral or medial head of the deltoid, making them appear wider and more developed.",Strength,Shoulders,Dumbbell,Intermediate
Dumbbell external shoulder rotation,"The dumbbell external shoulder rotation is a lightweight dumbbell exercise intended to maintain the health of the shoulder joints, including the rotator cuffs. It is often used as a warm-up or prehab for a shoulder or chest-focused workout with lots of pressing.",Strength,Shoulders,Dumbbell,Intermediate
Single-arm incline lateral raise,"The single-arm incline lateral raise is an exercise targeting the lateral or medial head of the shoulder muscles. It is performed lying sideways on an incline bench set to around 45 degrees, which helps to increase the range of motion in the lift and enforce strict form. Because it targets such small muscles, this exercise is usually performed with light weight for high reps, such as 8-12 reps per set or more.",Strength,Shoulders,Dumbbell,Intermediate
Seated rear delt fly,"The seated rear delt fly is an upper-body exercise that targets the real deltoid of the shoulder. By performing the movement seated, it eliminates momentum from the rest of the body. This movement is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of the upper-body or shoulder-focused portion of a workout.",Strength,Shoulders,Dumbbell,Intermediate
Seated Side Lateral Raise,"The seated dumbbell lateral raiseis an iconic exercise for developing the shoulders. If you’ve ever worked out with weights, chances are you’ve done this move at some point. Proper execution is paramount to avoid injury.",Strength,Shoulders,Dumbbell,Intermediate
Dumbbell Lying Rear Lateral Raise,"The incline dumbbell reverse fly is an upper-body exercise targeting the posterior or rear deltoids, as well as the postural muscles of the upper back. Because it targets such small muscles, this exercise is usually performed with light weight for high reps, such as 10-15 reps per set or more.",Strength,Shoulders,Dumbbell,Intermediate
Head-on-bench dumbbell rear delt raise,"The head-on-bench dumbbell rear delt raise is an exercise targeting the posterior shoulder muscles, or rear deltoids. This variation of the bent-over rear delt raise often helps to better isolate this area of the shoulder. Because it targets such small muscles, this exercise is usually performed with light weight for high reps, such as 10-15 reps per set or more.",Strength,Shoulders,Dumbbell,Intermediate
Cuban press,"The Cuban press is an exercise that targets the muscles of the shoulders, rotator cuff, and upper back. It combines a shoulder external rotation with a dumbbell press, training multiple muscles and motions in a single sequence. It can be performed standing, or as a more difficult variation face-down on an incline bench. It is usually performed with relatively light weight as part of a dynamic warm-up for upper-body lifting.",Strength,Shoulders,Dumbbell,Intermediate
Single-arm side lying rear fly,"The single-arm side lying rear fly is an upper-body exercise that targets the rear deltoid of the shoulder. By performing the movement lying on a bench, it eliminates momentum from the rest of the body. This movement is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of the upper-body or shoulder-focused portion of a workout.",Strength,Shoulders,Dumbbell,Intermediate
Single-arm dumbbell upright row,"The single-arm dumbbell upright row is a popular movement for building stronger and bigger traps and shoulders. Many lifters combine this move with either their back or shoulder workout, since it involves both body parts. It is generally performed for moderate to high reps, such as 8-12 reps per set or more.",Strength,Shoulders,Dumbbell,Intermediate
Single-arm half-kneeling shoulder press,"The single-arm half-kneeling shoulder press is a popular exercise to target the deltoid muscles while also developing strength and stability in the core and hips. Balance can be a challenge, which is one reason why this movement is generally trained lighter than standing single-arm shoulder presses. The half-kneeling press can be used as an accessory lift for the shoulder press or bench press, or simply as a technique to make shoulder presses stricter and more athletic.",Strength,Shoulders,Dumbbell,Intermediate
Dumbbell shoulder press with body rotation,"The dumbbell shoulder press with body rotation is a twist on the traditional dumbbell shoulder press. Rather than pressing straight overhead, you twist your torso and hips to the side during each rep. It hits the deltoid muscles just like a shoulder press, but adds a challenge to the core, hips, and back muscles. Due to the potential balance challenge of twisting and pressing at the same time, it is commonly performed with light to moderate weights.",Strength,Shoulders,Dumbbell,Intermediate
Paul Carter Rear-Delt Fly,"The seated rear delt fly is an upper-body exercise that targets the real deltoid of the shoulder. By performing the movement seated, it eliminates momentum from the rest of the body. This movement is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of the upper-body or shoulder-focused portion of a workout.",Strength,Shoulders,Dumbbell,Intermediate
FYR Dumbbell Shoulder Press,The standing dumbbell shoulder press is a classic deltoid-builder (especially the front deltoids) that’s ubiquitous in gyms around the world. Performing the move standing up as opposed to seated allows for more weight to be used.,Strength,Shoulders,Dumbbell,Intermediate
FYR Single-Arm Dumbbell Press,"The single-arm standing shoulder press builds shoulder muscle but with two major differences from the standard seated dumbbell shoulder press. It’s done one arm at a time, as well as standing, which may allow more weight to be used.",Strength,Shoulders,Dumbbell,Intermediate
FYR Dumbbell Tempo L-Raise,"The dumbbell lateral raise is an upper body isolation exercise for building shoulder strength and muscle. It's a staple strength training move and is a great option for accessory work on upper body training days. This exercise particularly focuses on the lateral or medial head of the deltoid, making them appear wider and more developed.",Strength,Shoulders,Dumbbell,Intermediate
Dumbbell seesaw shoulder press,"The dumbbell seesaw shoulder press is an exercise targeting the deltoids and triceps. The difference between this movement and the alternating shoulder press is that both dumbbells keep moving throughout each rep, rather than having one weight be stationary while the other moves. This piston-style pressing increases time under tension and may allow you to complete more total reps than with alternating reps.",Strength,Shoulders,Dumbbell,Intermediate
FYR Dumbbell front raise to lateral raise,The dumbbell front raise to lateral raise combines two exercises that build and strengthen the middle deltoids and the anterior deltoids of the shoulders.,Strength,Shoulders,Dumbbell,Intermediate
FYR Dumbbell Arnold Press,"Named after the iconic bodybuilder/movie star, the Arnold press adds rotation to a classic shoulder press, hitting all three heads of the deltoids in one motion.",Strength,Shoulders,Dumbbell,Intermediate
FYR Dumbbell Thruster,"The dumbbell thruster, which begins with a squat and ends with an overhead press, works the entire body at once in a single fluid motion. This exercise is often performed with kettlebells, but dumbbells work great, too.",Strength,Shoulders,Dumbbell,Intermediate
Dumbbell hang snatch,"The dumbbell hang snatch is an explosive exercise that builds full-body power and targets the muscles of the hips, back, and shoulders. Performing the movement from the hang position, rather than from the ground, emphasizes explosive hip and upper-body power. It can be performed for low reps with a focus on power and speed, or for higher reps to build muscle or as part of a metabolic conditioning circuit.",Strength,Shoulders,Dumbbell,Intermediate
Surfer sprawl,"The surfer sprawl is an explosive bodyweight exercise that targets multiple muscle groups across the upper and lower body. It is similar to a burpee, but instead of jumping at the top, you end in a ""surfer position,"" alternating sides with each rep. It can be performed for time or reps in any fat-loss or athleticism-focused circuit or workout. The surfer position offers a unique way to challenge the body by staying in a low position rather than standing up after the plank.",Strength,Shoulders,Dumbbell,Intermediate
Dumbbell clean and press,"The dumbbell clean and press is a full-body movement that targets both the lower and upper body. The clean utilizes the muscles of the hips, legs, glutes, back, and biceps, while the press utilizes the shoulders and triceps. It can be trained in low to moderate reps for strength, or for higher reps, such as 8-12 reps per set or more, for muscle building or metabolic conditioning.",Strength,Shoulders,Dumbbell,Intermediate
Standing One-Arm Shoulder Press - Gethin Variation,"The single-arm standing shoulder press builds shoulder muscle but with two major differences from the standard seated dumbbell shoulder press. It’s done one arm at a time, as well as standing, which may allow more weight to be used.",Strength,Shoulders,Dumbbell,Intermediate
Incline Front Dumbbell Raise - Gethin Variation,The incline dumbbell front raise is an isolation exercise targeting the shoulders,Strength,Shoulders,Dumbbell,Intermediate
Dumbbell lateral raise,"The dumbbell lateral raise is a shoulder exercise that targets the medial or middle head of the deltoid muscle. It's a staple strength-training move and is a great option for accessory work on upper-body training days. It is usually performed for moderate to high reps, at least 8-12 reps, as part of the upper-body or shoulder-focused portion of a workout.",Strength,Shoulders,Dumbbell,Intermediate
Incline Rear-Delt Fly - Gethin Variation,"The incline dumbbell reverse fly is an upper-body exercise targeting the posterior or rear deltoids, as well as the postural muscles of the upper back. Because it targets such small muscles, this exercise is usually performed with light weight for high reps, such as 10-15 reps per set or more.",Strength,Shoulders,Dumbbell,Intermediate
Incline Bench Rear Dumbbell Fly - Gethin Variation,"The incline dumbbell reverse fly is an upper-body exercise targeting the posterior or rear deltoids, as well as the postural muscles of the upper back. Because it targets such small muscles, this exercise is usually performed with light weight for high reps, such as 10-15 reps per set or more.",Strength,Shoulders,Dumbbell,Intermediate
Dumbbell front raise and press,"The dumbbell front raise and press combines two upper-body moves into one challenging sequence targeting the deltoid muscles. It's a simple way to boost your heart rate while getting a good upper-body pump, and is a natural fit in time-efficient upper-body or circuit training.",Strength,Shoulders,Dumbbell,Intermediate
Rotator cuff warm-up,"The rotator cuff warm-up is a simple exercise targeting the rotator cuffs through weighted shoulder external rotation. It's a classic way to warm up the shoulder prior to sports or training, as well as a common rehab movement. The rotator cuffs are a notorious injury-prone structure in the shoulders of Major League pitchers and other athletes. This is a movement most commonly done for moderate to high reps, such as 8-12 reps or more per set.",Strength,Shoulders,Dumbbell,Intermediate
Seated Lateral Raise - Gethin Variation,"The seated dumbbell lateral raiseis an iconic exercise for developing the shoulders. If you’ve ever worked out with weights, chances are you’ve done this move at some point. Proper execution is paramount to avoid injury.",Strength,Shoulders,Dumbbell,Intermediate
Single-arm dumbbell arc row,"The single-arm dumbbell arc row is an exercise for building the latissimus dorsi, or lat, muscles of the back. This variation has more of an arcing shape than the traditional single-arm dumbbell row, which may increase the mind-muscle connection and hit the back from a different angle. You probably won't be able to go as heavy on this as on a traditional row.",Strength,Shoulders,Dumbbell,Intermediate
Incline Rear Delt Raises - Gethin Variation,"The incline dumbbell reverse fly is an upper-body exercise targeting the posterior or rear deltoids, as well as the postural muscles of the upper back. Because it targets such small muscles, this exercise is usually performed with light weight for high reps, such as 10-15 reps per set or more.",Strength,Shoulders,Dumbbell,Intermediate
Seated dumbbell lateral raise,"The seated dumbbell lateral raise is an exercise that targets the shoulder muscles, particularly the medial or middle head of the deltoids. Performing it on a bench helps enforce strict form and eliminate swinging or using momentum to move the weights. Lateral raise variations are usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of the upper-body or shoulder-focused portion of a workout.",Strength,Shoulders,Dumbbell,Intermediate
AM Dumbbell Shoulder Press,"The seated dumbbell shoulder pressis an exercise for building muscle and strengthening the shoulders, particularly but not exclusively the front heads. The triceps also assist. Some lifters feel that using dumbbells versus a barbell reduced injury risk.",Strength,Shoulders,Dumbbell,Intermediate
AM Dumbbell Side Raise,"The dumbbell lateral raise is an upper body isolation exercise for building shoulder strength and muscle. It's a staple strength training move and is a great option for accessory work on upper body training days. This exercise particularly focuses on the lateral or medial head of the deltoid, making them appear wider and more developed.",Strength,Shoulders,Dumbbell,Intermediate
AM Front Raise,"The alternating dumbbell front raise is an isolation movement that targets the shoulders. By using one arm at a time, you can use more weight than when you use both arms at once. Bodybuilders use this exercise to zero in on the front shoulders, but the simple movement also makes it great for people new to lifting weights.",Strength,Shoulders,Dumbbell,Intermediate
UP Dumbbell Lateral Raise,"The dumbbell lateral raise is an upper body isolation exercise for building shoulder strength and muscle. It's a staple strength training move and is a great option for accessory work on upper body training days. This exercise particularly focuses on the lateral or medial head of the deltoid, making them appear wider and more developed.",Strength,Shoulders,Dumbbell,Intermediate
UP Seated Dumbbell Overhead Press,"The seated dumbbell shoulder pressis an exercise for building muscle and strengthening the shoulders, particularly but not exclusively the front heads. The triceps also assist. Some lifters feel that using dumbbells versus a barbell reduced injury risk.",Strength,Shoulders,Dumbbell,Intermediate
Dumbbell racked carry,"The dumbbell racked carry involves carrying dumbbells for time or distance, while holding them close to the shoulders in a front-racked position. Similar to a dumbbell farmer's carry, it can be a challenging finisher to any workout, or work well in fat-loss circuit training or as an accessory movement to heavy lifts like the deadlift.",Strength,Shoulders,Dumbbell,Intermediate
Dumbbell clean and push-press,"The dumbbell clean and push-press is a full-body movement that targets both the lower and upper body. The clean utilizes the muscles of the hips, legs, glutes, back, and biceps, while the push-press utilizes the shoulders and triceps. It differs from the clean and press in that the push-press allows you to use lower-body momentum to power through the most difficult part of the press. It can be trained in low to moderate reps for strength, or for higher reps, such as 8-12 reps per set or more, for muscle building or metabolic conditioning.",Strength,Shoulders,Dumbbell,Intermediate
Total Fitness Dumbbell Farmer's Carry,"The dumbbell farmer's walk or carry is an exercise with roots in competitive strongman training, but which is also popular in CrossFit and functional training. It can be a challenging finisher to any workout, or work well in fat-loss circuit training or as an accessory movement to heavy lifts like the deadlift.",Strength,Shoulders,Dumbbell,Intermediate
Single-arm dumbbell racked carry,"The single-arm dumbbell racked carry involves carrying a single dumbbell for time or distance, while holding it close to the shoulders in a front-racked position. Similar to a dumbbell farmer's carry, it can be a challenging finisher to any workout, or work well in fat-loss circuit training or as an accessory movement to heavy lifts like the deadlift.",Strength,Shoulders,Dumbbell,Intermediate
King Maker Dumbbell Lateral Raise,"The dumbbell lateral raise is an upper body isolation exercise for building shoulder strength and muscle. It's a staple strength training move and is a great option for accessory work on upper body training days. This exercise particularly focuses on the lateral or medial head of the deltoid, making them appear wider and more developed.",Strength,Shoulders,Dumbbell,Intermediate
Dumbbell shadow boxing,"Dumbbell shadow boxing is a more advanced version of a popular conditioning exercise. By adding a pair of lightweight dumbbells, you can greatly increase the challenge to both the shoulders and cardiovascular system.",Strength,Shoulders,Dumbbell,Intermediate
King Maker Dumbbell Farmer's Carry,"The dumbbell farmer's walk or carry is an exercise with roots in competitive strongman training, but which is also popular in CrossFit and functional training. It can be a challenging finisher to any workout, or work well in fat-loss circuit training or as an accessory movement to heavy lifts like the deadlift.",Strength,Shoulders,Dumbbell,Intermediate
King Maker Dumbbell Shrug,"The standing dumbbell shrug is a popular movement to build and strengthen the trapezius muscles. It’s a often trained on a bodybuilding-style shoulder or back training day, but can also work well in full-body or strength-focused training.",Strength,Shoulders,Dumbbell,Intermediate
Car driver,"The car driver is a variation of the plate front raise exercise where the lifter holds a weight plate in front of them and twists it from side to side, similar to a steering wheel. It targets the muscles of the shoulders, the front or anterior deltoids in particular, but is also challenging to the core and upper-back muscles. It can provide variety in a shoulder-focused muscle-building workout or as part of an upper-body or full-body circuit.",Strength,Shoulders,Other,Intermediate
Arnold press,"Named after the iconic bodybuilder and movie star, the Arnold press adds rotation to a classic shoulder press. It allows the hands to rotate naturally, while also hitting all three heads of the deltoids in one motion. It is usually performed for moderate to high reps, such as 8-12 reps or more, as part of the upper-body or shoulder-focused portion of a workout.",Strength,Shoulders,Dumbbell,Intermediate
Front Plate Raise,"The plate front raise is a variation of the dumbbell front raise where the lifter holds a weight plate between two hands, rather than using a dumbbell, barbell, or other weight. It can provide variety in a shoulder-focused muscle-building workout, or as part of an upper body or full-body circuit.",Strength,Shoulders,Other,Intermediate
Battle ropes,"Battle ropes are an explosive training tool that involves moving the rope in waves with the other end of the rope anchored at ground level. There are many different types of waves, but the most common is alternating waves with the left and right hands. The battle ropes can be performed for short bursts as power training, for longer durations as cardiovascular training, or as a component of a conditioning or fat-loss circuit.",Strength,Shoulders,Other,Intermediate
Seated rear delt fly,"The seated rear delt fly is an upper-body exercise that targets the real deltoid of the shoulder. By performing the movement seated, it eliminates momentum from the rest of the body. This movement is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of the upper-body or shoulder-focused portion of a workout.",Strength,Shoulders,Dumbbell,Intermediate
Landmine Linear Jammer,"The linear jammer is an explosive pressing movement performed using an angled barbell anchored at floor level in a landmine device. It can also be performed by sticking a barbell in the corner of a room, preferably in a towel to protect the walls. The linear jammer involves pressing the weight into the air, then catching it with the other hand. The movement focuses primarily on the muscles of the shoulders or deltoids. It can be trained in traditional muscle and strength-focused rep ranges, for lower reps with a focus on explosive pressing power, or for higher reps.",Strength,Shoulders,Other,Intermediate
Bar shoulder extension stretch,The bar shoulder extension stretch is a technique to increase overhead mobility (known as shoulder flexion) and thoracic extension with the help of a bar or other stable object. It is often used as part of a warm-up before upper-body training.,Stretching,Shoulders,Other,Beginner
Plate shoulder circle big to small,"The plate shoulder circle big to small is an exercise targeting the shoulder complex. Typically, this is considered a warm-up move rather than a working exercise. It warms up the shoulder joint and works small and hard-to-attack muscles such as the rotator cuff group.",Strength,Shoulders,Other,Intermediate
Standing suspended rear delt fly,"The standing suspended rear delt fly is a bodyweight movement targeting the shoulders and upper back using a suspension strap system or gymnastic rings. It can be performed for time or reps as part of a dynamic warm-up for an upper-body strength workout, or in the workout itself either in traditional muscle-building rep ranges or for higher reps.",Strength,Shoulders,Other,Intermediate
Waiter's carry,"The waiter's carry is a type of loaded carry that targets the core, shoulders, and upper back. A weight is raised overhead with a single arm before the lifter begins walking in that position. It resembles a waiter carrying a tray overhead—hence the name. It can be performed for time or distance.",Strength,Shoulders,Other,Intermediate
Towel dumbbell front raise,The towel dumbbell front raise is a variation of the dumbbell front raise that involves hanging a dumbbell from a towel held in the hands. It could also be performed with a kettlebell or weight plate. It can provide variety in a shoulder-focused muscle-building workout or as part of an upper-body or full-body circuit.,Strength,Shoulders,Other,Intermediate
Reach-roll-lift combo,"The reach-roll-lift combo is a mobility drill for the upper back and shoulders. It can be part of a dynamic warm-up for upper-body workouts, or as postural training anytime.",Stretching,Shoulders,Other,Intermediate
Upright Row - Gethin Variation,The barbell upright row is a barbell exercise that builds stronger and bigger traps. Many lifters combine this move with either their back or shoulder workout since it involves both body parts.,Strength,Shoulders,Other,Intermediate
Plate lateral raise,"The plate lateral raise is an exercise targeting the side heads of the shoulder muscles or deltoids. It closely resembles the more popular dumbbell lateral raise, but is performed with light plates, making the movement slightly more difficult. It is usually performed for moderate to high reps as part of a shoulder or upper-body workout.",Strength,Shoulders,Other,Intermediate
Standing Military Press - Gethin Variation,"The military press is a compound movement used to build size and strength in the shoulders. It was once contested as a fourth powerlift, but is rarely competed anymore. However, being able to press a significant weight overhead remains a popular marker of upper-body strength. The military press can be trained as a strength lift or in traditional muscle-building rep ranges as part of full-body, shoulder-focused, or upper-body training.",Strength,Shoulders,Other,Intermediate
Bent-over plate rear delt raise,"The bent-over plate rear delt raise is an exercise targeting the rear heads of the shoulders, or deltoids. You can also use dumbbells or other light weights for a similar effect. This movement is usually performed as part of a dynamic warm-up or as a high-rep burnout movement on a shoulder or back day.",Strength,Shoulders,Other,Intermediate
Single-arm landmine press,"The single-arm landmine press is an upper-body exercise that uses an angled barbell anchored at floor level in a landmine device. It can also be performed by sticking a barbell in the corner of a room, preferably in a towel to protect the walls. The angle of a landmine press is usually somewhere between an incline press and a military press, and the movement focuses primarily on the muscles of the shoulders or deltoids. It can be trained in traditional muscle and strength-focused rep ranges or for higher reps.",Strength,Shoulders,Other,Intermediate
Plate front raise,"The plate front raise is a variation of the front raise where the lifter holds a weight plate between two hands, rather than using a dumbbell, barbell, or other weight. It can provide variety in a shoulder-focused muscle-building workout or as part of an upper-body or full-body circuit.",Strength,Shoulders,Other,Intermediate
Single-arm landmine push-press,"The single-arm landmine push-press is an explosive upper-body exercise that uses an angled barbell anchored at floor level in a landmine device. It can also be performed by sticking a barbell in the corner of a room, preferably in a towel to protect the walls. The angle of a landmine press is usually somewhere between an incline press and a military press, and the movement focuses primarily on the muscles of the shoulders or deltoids. It can be trained in traditional muscle and strength-focused rep ranges or for higher reps.",Strength,Shoulders,Other,Intermediate
Single-arm cable front raise,"The single-arm cable front raise is an isolation exercise targeting the anterior and medial deltoids or shoulder muscles. The single-arm version of this movement allows you to focus on each side independently. Because grip will be a limitation, it is usually performed for moderate to high reps, at least 8-12 reps per set, as part of an upper-body or shoulder-focused workout.",Strength,Shoulders,Cable,Intermediate
Seated face pull,"The seated face pull is a cable exercise targeting the shoulder muscles, particularly the rear delts, and the muscles of the upper back. This can help build healthier shoulders and posture, and increase shoulder stability. It is usually performed for moderate to high reps as part of a dynamic warm-up for an upper-body workout or in the main part of a shoulder-focused workout.",Strength,Shoulders,Cable,Intermediate
Single-arm bent-over cable rear delt fly,"The single-arm bent-over cable rear delt fly is an exercise targeting the rear deltoids. It is a great way to isolate this area of the shoulder and attack each side independently. It is usually performed for moderate to high reps, at least 8-12 reps per set, as part of an upper-body or shoulder-focused workout.",Strength,Shoulders,Cable,Intermediate
Seated cable shoulder press,"The seated cable shoulder press is a multijoint machine-based exercise that focuses on the deltoid or shoulder muscles, as well as the triceps. It's most common in muscle-building workouts and rep ranges, usually 8-12 reps or more.",Strength,Shoulders,Cable,Intermediate
Standing face pull,"The standing face pull is an isolation exercise primarily targeting the rear deltoids, traps, and upper back. It is most often performed with a rope attachment.",Strength,Shoulders,Cable,Intermediate
Standing cable rear delt row,"The standing cable rear delt row primarily targets the rear deltoids. This movement also hits the traps, rhomboids, and biceps. It is usually performed for moderate to high reps, at least 8-12 reps per set, as part of an upper-body or shoulder-focused workout.",Strength,Shoulders,Cable,Intermediate
Standing Low-Pulley Deltoid Raise,"The single-arm cable lateral raise is an isolation exercise targeting the shoulders, specifically the medial deltoid. This movement also hits the traps and upper back, and allows you to focus on each side independently. Because grip is a limitation, it is usually performed for moderate to high reps, like at least 8-12 reps per set, as part of an upper body or shoulders-focused workout.",Strength,Shoulders,Cable,Intermediate
Standing crossed-cable rear delt fly,"The standing crossed-cable rear delt fly is an isolation exercise for the rear deltoids. It is usually performed for moderate to high reps, at least 8-12 reps per set, as part of an upper-body or shoulder-focused workout.",Strength,Shoulders,Cable,Intermediate
Single-arm lying cable front raise,"The single-arm lying cable front raise is an isolation exercise for the shoulders, performed lying on the back, either on a bench or the ground, and lifting the cable over the torso one arm at a time. This movement is usually performed for moderate to high reps for a burn and pump as part of a shoulder-focused workout.",Strength,Shoulders,Cable,Intermediate
Lying cable front raise,"The lying cable front raise is an isolation exercise for the shoulders, particularly the front deltoids. It is performed lying on the back, either on a bench or the ground, with the cable lifted over the torso. This movement is usually performed for moderate to high reps for a burn and pump as part of a shoulder-focused workout.",Strength,Shoulders,Cable,Intermediate
Cable Rear Delt Fly - Gethin Variation,"The standing crossed-cable rear delt fly is an isolation exercise for the rear deltoids. It is usually performed for moderate to high reps, at least 8-12 reps per set, as part of an upper-body or shoulder-focused workout.",Strength,Shoulders,Cable,Intermediate
One-Arm Cable Side Raise - Gethin Variation,"The single-arm cable lateral raise is an isolation exercise targeting the shoulders, specifically the medial deltoid. This movement also hits the traps and upper back, and allows you to focus on each side independently. Because grip is a limitation, it is usually performed for moderate to high reps, like at least 8-12 reps per set, as part of an upper body or shoulders-focused workout.",Strength,Shoulders,Cable,Intermediate
Rope Face Pull - Gethin Variation,"The standing face pull is an isolation exercise primarily targeting the rear deltoids, traps, and upper back. It is most often performed with a rope attachment.",Strength,Shoulders,Cable,Intermediate
Lying cable lateral raise,"The lying cable lateral raise is an isolation exercise that targets the medial or middle deltoid muscle of the shoulders. It is most common in muscle-building shoulder or upper-body workouts, usually in higher rep ranges of at least 8-12 reps per set.",Strength,Shoulders,Cable,Intermediate
Cable seated row,"The cable seated row is a popular exercise to train the muscles of the upper back, including the lats (latissimus dorsi), traps, rhomboids, and rear deltoids, using a cable stack. It also targets the biceps to a lesser degree. The cable row can work well in a variety of rep ranges but is most popular in muscle-building workouts or as an accessory movement for strength workouts.",Strength,Shoulders,Cable,Intermediate
Single-arm cable lateral raise,"The single-arm cable lateral raise is an isolation exercise targeting the shoulders, specifically the medial deltoid. This movement also hits the traps and upper back and allows you to focus on each side independently. Because grip is a limitation, it is usually performed for moderate to high reps, at least 8-12 reps per set, as part of an upper-body or shoulder-focused workout.",Strength,Shoulders,Cable,Intermediate
UP Cable Face Pull,"The standing face pull is an isolation exercise primarily targeting the rear deltoids, traps, and upper back. It is most often performed with a rope attachment.",Strength,Shoulders,Cable,Intermediate
Smith machine shoulder press,"The Smith machine shoulder press is a machine-based exercise targeting the deltoid muscles. The Smith machine mimics a barbell but provides more stability. This movement can be programmed in low reps for strength or higher reps for muscle and strength endurance. It is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of a shoulder or upper-body focused workout.",Strength,Shoulders,Machine,Intermediate
Machine shoulder press,"The machine shoulder press is a machine-based exercise targeting the deltoid muscles. It approximates the motion of a free-weight shoulder press, but uses a selectorized weight-stack or plate-loaded machine. Many such machines also allow you to choose between different grips and grip widths. Machine shoulder presses are often done for moderate to high reps, such as 8-12 reps per set or more, as part of the upper-body or shoulder-focused portion of a workout.",Strength,Shoulders,Machine,Intermediate
Reverse Machine Flyes,"The machine rear delt fly is an exercise targeting the rear head of the shoulder muscle or deltoids, as well as the muscles of the upper back. It's sort of the reverse of the machine chest fly, and is sometimes performed on the same machine, but facing the opposite direction. Because it targets such small muscles, this exercise is usually performed with light weight for high reps, such as 10-15 reps per set or more.",Strength,Shoulders,Machine,Intermediate
Single-arm Smith machine upright row,"The single-arm Smith machine upright row is an upper-body exercise targeting the muscles of the traps and shoulders. This movement is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of an upper-body or shoulder-focused workout.",Strength,Shoulders,Machine,Intermediate
Smith machine behind-the-neck press,"The Smith machine behind-the-neck press is a machine-based exercise targeting the deltoids. The Smith machine mimics a barbell but provides more stability. This movement can be programmed in low reps for strength or higher reps for muscle and strength endurance. It is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of a shoulder or upper-body focused workout.",Strength,Shoulders,Machine,Intermediate
Smith Machine Behind-The-Neck Press - Gethin Variation,"The Smith machine behind-the-neck press is a machine-based exercise targeting the deltoids. The Smith machine mimics a barbell but provides more stability. This movement can be programmed in low reps for strength or higher reps for muscle and strength endurance. It is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of a shoulder or upper-body focused workout.",Strength,Shoulders,Machine,Intermediate
Handstand push-up,"The handstand push-up is an exercise targeting the shoulders, although other muscles assist in the completion of the reps. It is common in both CrossFit workouts and advanced bodyweight or calisthenics training. Given the degree of difficulty, beginners will need to progress to this move.",Strength,Shoulders,Body Only,Intermediate
Cross-body shoulder stretch,"The cross-body shoulder stretch targets increased flexibility in the shoulders. It is a common inclusion in upper-body dynamic warm-ups prior to training or sports, but can also be performed anytime to ""limber up"" the upper body.",Stretching,Shoulders,Body Only,Intermediate
Arm circle,"The arm circle is a non-weighted exercise targeting the shoulders. It involves extending your arms to the sides and drawing small circles in the air with your hands. It is common in warm-ups for both training and athletics, and is often performed simply until someone feels a burn, rather than for a set amount of reps.",Stretching,Shoulders,Body Only,Intermediate
Hand Stand Push-Up,"The handstand push-up is an exercise targeting the shoulders, although other muscles assist in the completion of the reps. It is common in both CrossFit workouts and advanced bodyweight or calisthenics training. Given the degree of difficulty, beginners will want to progress to this move.",Strength,Shoulders,Body Only,Intermediate
Wall walk,"The wall walk is a challenging exercise that works the entire body. From a push-up position, the hands walk back as the feet walk up the wall, then the whole movement is reversed. This is not for beginners, who will need to progress to this exercise.",Strength,Shoulders,Body Only,Intermediate
Wall shoulder tap,"The wall shoulder tap is a bodyweight shoulder exercise that is a popular movement for gymnasts, cheerleaders, and other athletes who need to spend a lot of time in dynamic handstand movements. Beginning in a handstand position with toes touching the wall, one hand is raised to touch the opposing shoulder. This continues in alternating fashion for the duration of the set.",Strength,Shoulders,Body Only,Intermediate
Bear crawl shoulder tap,"The bear crawl shoulder tap is a variation of the bear crawl that involves touching the opposing shoulder while in a static bear crawl hold. It adds an extra coordination and core challenge to an already intense full-body movement that targets the cardiovascular system as well as a wide range of muscle groups. It can be done as a full-body warm-up, or as part of a bodyweight circuit or flow.",Strength,Shoulders,Body Only,Intermediate
Shadow boxing,"Shadow boxing is an exercise typically used in combat sports and fighting. However, it can also make a great cardio session for anyone to implement in a fast-paced circuit or as active rest. It is usually performed for time or rounds.",Cardio,Shoulders,Body Only,Intermediate
Bear crawl fire feet,"Bear crawl fire feet is a variation of the bear crawl that involves running in place while in a static bear crawl hold. It adds an extra coordination and full-body challenge to an already intense full-body movement that targets the cardiovascular system as well as a wide range of muscle groups. It can be done as a full-body warm-up, or as part of a bodyweight circuit or flow.",Cardio,Shoulders,Body Only,Intermediate
Wall sprawl,"The wall sprawl is a bodyweight exercise targeting the shoulders, although numerous other muscles are recruited to complete the exercise. From an all-fours position, you kick up onto the wall, then back down. It's a serious cardiovascular challenge that is usually performed as part of a fat-loss or athleticism-focused workout.",Plyometrics,Shoulders,Body Only,Intermediate
Bent Over Shoulder Y,"The lying rear delt Y works the shoulders, specifically the rear heads. The range of motion differs from the lying rear delt fly. At the midpoint, the arms and torso form a Y—hence the name.",Stretching,Shoulders,Body Only,Intermediate
Shoulder L,"The bent-over shoulder rotation is an upper-body exercise that helps strengthen the muscles around the rotator cuff for a stable shoulder joint. It is usually performed as part of a dynamic warm-up for the shoulders. It can be performed with body weight, light dumbbells or weight plates, or bands.",Strength,Shoulders,Body Only,Intermediate
TBS Inverted Row,"The Smith machine inverted row is a bodyweight exercise targeting the muscles of the lats (latissimus dorsi) and upper back, using the bar of the Smith machine to hang and pull from. You can change the bar height to customize the difficulty level and desired angle of the row. This variation is usually performed for moderate to high reps, such as 8-12 reps per set or more.",Strength,Shoulders,Body Only,Intermediate
Shoulder T,"The bent-over plate rear delt raise is an exercise targeting the rear heads of the shoulders, aka deltoids. You can also use dumbbells or other light weights for a similar effect. This movement is usually performed as part of a dynamic warm-up, or as a high-rep burnout movement on a shoulder or back day.",Stretching,Shoulders,Body Only,Intermediate
Floor angel,The floor angel is a stretch targeting shoulder mobility and activation of the shoulder stabilizer muscles. It also targets a range of postural muscles in the upper back.,Strength,Shoulders,Body Only,Intermediate
Shoulder extension stretch,"The shoulder extension stretch is focused on bringing more flexibility to the shoulder joint. It increases range of motion in shoulder extension, or moving the arms behind the back. It can be performed as part of a warm-up or mobility and flexibility work post-workout or anytime.",Strength,Shoulders,Body Only,Intermediate
Medicine ball scoop throw,"The medicine ball scoop throw is an explosive exercise targeting the abdominals and hips. It can be performed for lower reps with a focus on power or for higher reps with a focus on fat loss and conditioning. It begins in a semi-squat position holding a medicine ball, which then gets ""scooped"" up and thrown overhead in one continuous movement.",Plyometrics,Shoulders,Medicine Ball,Intermediate
Incline face-down bar front raise,"The incline face-down bar front raise is an upper-body exercise targeting the shoulders. Because it is performed face down on an angled bench, it has a greater range of motion than standing or upright-seated raises and hits the shoulders from a different angle. Raise variations are usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or shoulder-focused training.",Strength,Shoulders,E-Z Curl Bar,Intermediate
Incline anti-gravity shoulder press,"The incline anti-gravity shoulder press is an upper-body exercise targeting the shoulders and upper back. It works the rear delts and upper-back muscles isometrically to hold the weight up, while dynamically training the lateral and front delts. Because of the challenge of holding the weight up, this press variation is usually performed with relatively light weights for moderate reps, such as 8-12 reps per set or more, as part of upper-body or shoulder training.",Strength,Shoulders,E-Z Curl Bar,Intermediate
Bent-over shoulder rotation,"The bent-over shoulder rotation is an upper-body exercise that helps strengthen the muscles around the rotator cuff for a stable shoulder joint. It is usually performed as part of a dynamic warm-up for the shoulders. It can be performed with body weight, light dumbbells or weight plates, or bands.",Strength,Shoulders,Exercise Ball,Intermediate
Band overhead triceps press,"The band overhead triceps press is a dynamic arm exercise utilizing a looped exercise band. It could also be performed with an exercise band with handles. It targets the triceps muscles and can be performed for time or reps, either in traditional muscle-building rep ranges such as 12-15 reps per set, or higher rep ranges such as 30, 50, or more.",Strength,Triceps,Bands,Intermediate
Band overhead triceps extension,"The band overhead triceps extension is a single-joint exercise focused on the triceps that uses the dynamic resistance of the band. The overhead position of the arms targets the long head of the triceps. Many lifters save this move for last in their triceps workout, performing it for moderate to high reps, such as 8-12 reps or more per set.",Strength,Triceps,Bands,Intermediate
Band straight-arm pull-down,"The band straight-arm pull-down is a non-gym or at home variation of the straight-arm lat pull-down performed using a cable stack machine. It can either be performed in an athletic upright stance, or slightly bent over. It both stretches and contracts the muscles of the lats (latissimus dorsi) as well as providing additional activation to the other upper back muscles and the core. Because the triceps are also isometrically involved in the movement, it is usually performed for higher reps, such as 8-15 reps or more.",Strength,Triceps,Bands,Intermediate
Band skullcrusher,The band skullcrusher is a variation of the popular bench exercise targeting the triceps muscles. It is usually performed for moderate to high reps as part of an upper-body or arm-focused workout.,Strength,Triceps,Bands,Intermediate
Single-arm band kick-back,"The single-arm band kick-back is an isolation exercise that targets the triceps. This is a common burnout move performed for moderate to high reps, such as 8-12 reps per set or more, as part of an upper-body or arm-focused workout.",Strength,Triceps,Bands,Intermediate
Incline EZ-bar skullcrusher,The incline EZ-bar skullcrusher is a popular exercise targeting the triceps muscles. The incline angle helps to target the long head of the triceps in particular. This exercise is usually performed for moderate to high reps as part of an upper-body or arm-focused workout.,Strength,Triceps,Barbell,Intermediate
Behind-the-head skullcrusher,"The behind-the-head skullcrusher is a variation on a triceps exercise that has been a staple of bodybuilders for decades. In this version, instead of the bar coming down lightly to the forehead, the bar tracks over the top of the head without touching it. Skullcrushers are usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of an upper-body or arm-focused workout. If a straight bar is uncomfortable for your wrists or elbows, try using an angled EZ-bar.",Strength,Triceps,Barbell,Intermediate
Standing barbell overhead triceps extension,"The standing barbell overhead triceps extension is an isolation movement targeting the triceps. The overhead position targets the long head of the triceps in particular. This movement is generally performed for moderate to high reps as part of the arms-focused portion of a workout. If holding a straight bar bothers the wrists or elbows, it can alternately be performed with an EZ-bar or neutral-grip bar.",Strength,Triceps,Barbell,Intermediate
Reverse-grip bench press,"The reverse-grip bench press is a popular barbell exercise targeting the chest, triceps, and forearms. The main difference between this exercise and the standard bench press is that the grip is underhand, not overhand. This helps target both the upper chest and the triceps. This lift can feel awkward at first, so go light and don't be afraid to use a spotter.",Strength,Triceps,Barbell,Intermediate
Decline Barbell Triceps Extension - Gethin Variation,The decline EZ-bar skullcrusher is an upper body isolation exercise targeting the triceps.,Strength,Triceps,Barbell,Intermediate
AM Skullcrusher,"The EZ-bar skullcrusher is a popular exercise targeting the triceps muscles. The EZ-bar is used more often than a straight bar. As for the name, that’s worst-case scenario. The bar should actually come down behind the head. It is usually performed for moderate to high reps as part of an upper body or arms-focused workout. No need to chase a 1RM on this move!",Strength,Triceps,Barbell,Intermediate
Dumbbell floor press,"The dumbbell floor press is a multijoint pressing exercise performed lying on the floor. It can be performed either with the knees bent or flat. The floor press limits the range of motion you would achieve with a regular dumbbell bench press, but still targets the chest, triceps, and anterior delts. This allows you to press more weight than in a dumbbell bench press, and perhaps put less stress on the shoulders.",Powerlifting,Triceps,Dumbbell,Intermediate
Seated triceps press,"The seated triceps press is a popular arm-building exercise that targets the triceps with a single dumbbell held by both hands, extending it up behind your head. While you can go surprisingly heavy on this movement, it is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of the upper-body or arm-focused portion of a workout. If you're going heavy, having someone help get the weight into position is a good idea.",Strength,Triceps,Dumbbell,Intermediate
Tricep Dumbbell Kickback,The single-arm triceps kick-back is an isolation move from a bent-over position used to increase size and strength of the triceps.,Strength,Triceps,Dumbbell,Intermediate
Double-arm triceps kick-back,"The double-arm triceps kick-back is a popular movement to increase size and strength of the triceps. It is usually performed for moderate to high reps, at least 8-12 reps, as part of an upper-body or arm-focused workout.",Strength,Triceps,Dumbbell,Intermediate
Single-arm dumbbell triceps extension,"The single-arm dumbbell triceps extension is a popular exercise targeting the triceps one side at a time. It targets all three heads of the triceps, but when performed with the arm overhead, it can be especially effective at building the long head of the triceps. This exercise is usually performed for moderate to high reps, at least 8-12 reps per set, as part of the upper-body or arm-focused portion of a workout.",Strength,Triceps,Dumbbell,Intermediate
Dumbbell skullcrusher,"The dumbbell skullcrusher is a triceps exercise that has been a staple of bodybuilders for decades. Skullcrushers are usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of an upper-body or arm-focused workout.",Strength,Triceps,Dumbbell,Intermediate
Standing Bent-Over One-Arm Dumbbell Triceps Extension,The single-arm triceps kick-back is an isolation move from a bent-over position used to increase size and strength of the triceps.,Strength,Triceps,Dumbbell,Intermediate
V-sit with overhead triceps extension,"The V-sit with overhead triceps extension is a hybrid movement that trains the abdominal and triceps muscles simultaneously. It can address multiple muscle groups in a time-efficient muscle-building or circuit-style workout, while also providing a cardiovascular challenge.",Strength,Triceps,Dumbbell,Intermediate
Paul Carter Dumbbell Kick-Back,The single-arm triceps kick-back is an isolation move from a bent-over position used to increase size and strength of the triceps.,Strength,Triceps,Dumbbell,Intermediate
Single-arm dumbbell skullcrusher,"The single-arm dumbbell skullcrusher is a triceps exercise that has been a staple of bodybuilders for decades. Skullcrushers are usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of an upper-body or arms-focused workout.",Strength,Triceps,Dumbbell,Intermediate
Dumbbells-together incline bench press,"The dumbbells-together incline bench press is an exercise targeting the pectoral muscles, particularly the upper pecs. Squeezing the dumbbells together forces the chest muscles to work hard during the entire press. This press variation is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or chest-focused training.",Strength,Triceps,Dumbbell,Intermediate
Incline dumbbell overhead triceps extension,The incline dumbbell overhead triceps extension is a popular exercise targeting the triceps muscles. The incline angle helps to target the long head of the triceps in particular. This exercise is usually performed for moderate to high reps as part of an upper-body or arm-focused workout.,Strength,Triceps,Dumbbell,Intermediate
Total Fitness Close-Grip Dumbbell Press,"The close-grip dumbbell bench press puts a spin on a mainstay of workout enthusiasts worldwide. It’s a classic move for building a bigger, stronger chest. The difference here is that the dumbbells are held closer together.",Strength,Triceps,Dumbbell,Intermediate
Dumbbell row to triceps kick-back,"The dumbbell row to triceps kick-back is a dumbbell complex that combines two movements that collectively target the muscles of the lats (latissimus dorsi), upper back, and triceps. It also isometrically targets the core, hamstrings, and glutes. It is usually performed one rep of each movement at a time, although you could perform more reps of each, or increase the reps in successive rounds (e.g., 1 rep in round 1, 2 reps in round 2, etc.). No matter how you structure the sets and reps, it is a time-efficient way to hit two crucial upper-body muscles in any workout.",Strength,Triceps,Dumbbell,Intermediate
Rolling triceps press,"The rolling triceps press is a dynamic triceps exercise that is popular as a bench press accessory movement among powerlifters. It can be done in traditional muscle-building rep ranges, such as 8-12 reps per set, or for very high reps of 50-100 reps per set to boost triceps size and strength. It can be performed on a bench or on the floor if a bench is unavailable.",Strength,Triceps,Dumbbell,Intermediate
Dumbbell saw triceps skullcrusher,"The dumbbell saw triceps skullcrusher is a variation of the classic skullcrusher triceps exercise that has been a staple of bodybuilders for decades. It combines a dumbbell skullcrusher with a dumbbell shoulder press. It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of an upper-body or arm-focused workout.",Strength,Triceps,Dumbbell,Intermediate
Body Triceps Press Using Flat Bench,The bodyweight triceps press is an arm movement that involves performing overhead presses in a face-down position on a Smith machine or other raised bar. It is a surprisingly difficult movement that hammers all three heads of the triceps and can easily be scaled upward or downward in difficulty by moving the bar.,Strength,Triceps,Other,Intermediate
Seated triceps push-down,The seated triceps push-down is a triceps exercise that is performed with a rope attachment. The seated position helps eliminate the use of momentum. It is usually performed for moderate to high reps as part of the arm-focused portion of a workout.,Strength,Triceps,Other,Intermediate
Machine triceps extension-,"The machine triceps extension is a popular exercise to build size and strength in the triceps muscles. It approximates the motion of a free-weight skullcrusher, but uses a selectorized weight-stack or plate-loaded machine. Machine triceps extensions are often done for moderate to high reps, such as 8-12 reps per set or more, as part of the upper-body or arm-focused portion of a workout.",Strength,Triceps,Other,Intermediate
Cable V-bar push-down,"The cable V-bar push-down is a popular gym exercise for targeting the triceps. It utilizes an angled bar, which can allow you to move heavier weights more comfortably than a straight bar or rope. It is usually performed for moderate to high reps, such as 8-12 reps or more per set, as part of an upper-body or arm-focused workout.",Strength,Triceps,Cable,Intermediate
Reverse Grip Triceps Pushdown,"The reverse-grip cable straight-bar push-down is a twist on the popular cable straight-bar push-down. The difference has to do with how the hands are positioned holding the bar: the palms facing up rather than down. Because grip will be a limiting factor, this movement is usually performed for moderate to high reps, such as 8-12 reps per set or higher.",Strength,Triceps,Cable,Intermediate
Kneeling cable triceps extension,The kneeling cable triceps extension is a single-joint exercise meant to isolate the triceps muscles using a high pully on a cable stack and a bench. It can also be performed in a tall-kneeling stance from a low pully. It is most commonly used in muscle-building triceps or arm workouts.,Strength,Triceps,Cable,Intermediate
Single-arm cable triceps extension,"The single-arm cable triceps extension is a single-joint isolation exercise for building the triceps. It involves driving a handle attached to a cable stack overhead to full extension. It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of an upper-body or arm-focused workout.",Strength,Triceps,Cable,Intermediate
Dip Machine,"The dip machine is a machine exercise that mimics a triceps dip, a bodyweight exercise performed on parallel bars or on a pull-up and dip station. It targets the triceps first, but also stretches and strengthens the chest and shoulders. Dips with a triceps focus are usually performed with an upright torso, the knees bent and crossed, and the arms close to the body. Dips can be performed for low reps for strength or higher reps for muscle growth.",Strength,Triceps,Cable,Intermediate
Triceps Pushdown,"The cable V-bar push-down is a popular gym exercise for targeting the triceps. It utilizes an angled bar, which can allow you to move heavier weights more comfortably than a straight bar or rope. It is usually performed for moderate to high reps, such as 8-12 reps or more per set, as part of an upper-body or arm-focused workout.",Strength,Triceps,Cable,Intermediate
Low cable overhead triceps extension,"The low cable overhead triceps extension is a single-joint isolation exercise for building the triceps. It involves lying on a bench and then driving the rope handle to full extension. It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of an upper-body or arm-focused workout.",Strength,Triceps,Cable,Intermediate
Lying cable triceps extension,The lying cable triceps extension is an isolation exercise performed lying on either a bench or the floor. This movement is usually performed for moderate to high reps for a burn and pump as part of an arm-focused workout.,Strength,Triceps,Cable,Intermediate
Cable overhead triceps extension,"The cable overhead triceps extension is a cable exercise performed in a seated position, targeting the triceps muscles. While it hits all three heads of the triceps, the overhead position helps to target the long head in particular. The seated position helps eliminate the use of momentum. It is usually performed for moderate to high reps as part of the arm-focused portion of a workout.",Strength,Triceps,Cable,Intermediate
Single-arm low cable triceps extension,"The single-arm low cable triceps extension is a single-joint isolation exercise for building the triceps. It involves driving a handle attached to a cable stack overhead to full extension. It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of an upper-body or arm-focused workout.",Strength,Triceps,Cable,Intermediate
Incline cable straight-bar triceps extension,"The incline cable straight-bar triceps extension is a single-joint arm exercise performed on an incline bench. This incline position offers a great stretch and range of motion, potentially targeting the long head of the triceps more than some other triceps exercises. It is usually performed for moderate to high reps as part of the arm-focused portion of a workout.",Strength,Triceps,Cable,Intermediate
Paul Carter Overhead Rope Triceps Extension,"The rope overhead triceps extension is a single-joint exercise focused on the triceps and using a cable stack with a rope handle. The overhead position targets the long head of the triceps in particular. Many lifters save this move for last in their triceps workout, performing it for moderate to high reps, like at least 8-12 reps or higher.",Strength,Triceps,Cable,Intermediate
TBS Rope Cable Push-Down,"The cable rope push-down is a popular exercise targeting the triceps muscles. It's easy to learn and perform, making it a favorite for everyone from beginners to advanced lifters. It is usually performed for moderate to high reps, such as 8-12 reps or more per set, as part of an upper-body or arm-focused workout.",Strength,Triceps,Cable,Intermediate
Single-arm cable triceps kick-back,"The single-arm cable triceps kick-back is an isolation exercise that targets the triceps. This is a common burnout move performed for moderate to high reps, such as 8-12 reps per set or more, as part of an upper-body or arm-focused workout.",Strength,Triceps,Cable,Intermediate
Incline cable rope triceps extension,"The incline cable rope triceps extension is a single-joint arm exercise performed on an incline bench. This incline position offers a great stretch and range of motion, potentially targeting the long head of the triceps more than some other triceps exercises. It is usually performed for moderate to high reps as part of the arm-focused portion of a workout.",Strength,Triceps,Cable,Intermediate
Reverse-grip cable straight-bar push-down,"The reverse-grip cable straight-bar push-down is a twist on the popular cable straight-bar push-down. The difference has to do with how the hands are positioned holding the bar: the palms facing up rather than down. Because grip will be a limiting factor, this movement is usually performed for moderate to high reps, such as 8-12 reps per set or higher.",Strength,Triceps,Cable,Intermediate
Kneeling Cable Triceps Extension - Gethin Variation,"The kneeling cable triceps extension is an single-joint exercise meant to isolate the triceps muscles, using a high pully on a cable stack and a bench. It can also be performed in a tall-kneeling stance from a low pully. It is most commonly used in muscle-building triceps or overall arms workouts.",Strength,Triceps,Cable,Intermediate
Cable Overhead Triceps Extension - Gethin Variation,The overhead triceps extension is an isolation exercise that is performed with a cable. It is usually performed for moderate to high reps as part of the arm-focused portion of a workout.,Strength,Triceps,Cable,Intermediate
Reverse-Grip Cable Triceps Pushdown - Gethin Variation,"The reverse-grip cable straight-bar push-down is a twist on the popular cable straight-bar push-down. The difference has to do with how the hands are positioned holding the bar: the palms facing up rather than down. Because grip will be a limiting factor, this movement is usually performed for moderate to high reps, such as 8-12 reps per set or higher.",Strength,Triceps,Cable,Intermediate
Cable Triceps Extension - Gethin Variation,"The cable rope push-down is a popular exercise targeting the triceps muscles. It's easy to learn and perform, making it a favorite for everyone from beginners to advanced lifters. It is usually performed for moderate to high reps, such as 8-12 reps or more per set, as part of an upper-body or arm-focused workout.The cable rope push-down is a popular exercise targeting the triceps muscles. It's easy to learn and perform, making it a favorite for everyone from beginners to advanced lifters. It is usually performed for moderate to high reps, such as 8-12 reps or more per set, as part of an upper-body or arm-focused workout.",Strength,Triceps,Cable,Intermediate
Single-arm incline triceps extension,The single-arm incline triceps extension is a dumbbell exercise targeting the triceps. The incline angle helps to target the long head of the triceps in particular. This exercise is usually performed for moderate to high reps as part of an upper-body or arm-focused workout.,Strength,Triceps,Cable,Intermediate
Triceps Overhead Extension with Rope - Gethin Variation,The overhead triceps extension is an isolation exercise that is performed with a cable. It is usually performed for moderate to high reps as part of the arm-focused portion of a workout.,Strength,Triceps,Cable,Intermediate
Cable rope push-down,"The cable rope push-down is a popular exercise targeting the triceps muscles. It's easy to learn and perform, making it a favorite for everyone from beginners to advanced lifters. It is usually performed for moderate to high reps, such as 8-12 reps or more per set, as part of an upper-body or arm-focused workout.",Strength,Triceps,Cable,Intermediate
Cable straight-bar push-down,"The cable straight-bar push-down is a popular gym exercise for targeting the triceps. It is usually performed for moderate to high reps, such as 8-12 reps or more per set, as part of an upper-body or arm-focused workout.",Strength,Triceps,Cable,Intermediate
Straight-arm bar pull-down,"The straight-arm bar pull-down is a variation of the straight-arm lat pull-down performed using a cable stack machine. It can either be performed in an athletic upright stance, or slightly bent over. It both stretches and contracts the muscles of the lats (latissimus dorsi) as well as providing additional activation to the other upper back muscles and the core. Because the triceps are also isometrically involved in the movement, it is usually performed for higher reps, such as 8-15 reps or more.",Strength,Triceps,Cable,Intermediate
AM Rope Triceps Pushdown,"The cable rope push-down is a popular exercise targeting the triceps muscles. It's easy to learn and perform, making it a favorite for everyone from beginners to advanced lifters. It is usually performed for moderate to high reps, such as 8-12 reps or more per set, as part of an upper-body or arm-focused workout.",Strength,Triceps,Cable,Intermediate
AM Bar Triceps Push-Down,"The cable straight-bar push-down is a popular gym exercise for targeting the triceps. It is usually performed for moderate to high reps, such as 8-12 reps or more per set, as part of an upper-body or arm-focused workout.",Strength,Triceps,Cable,Intermediate
Rope overhead triceps extension,"The rope overhead triceps extension is a single-joint exercise focused on the triceps that uses a cable stack with a rope handle. The overhead position targets the long head of the triceps in particular. Many lifters save this move for last in their triceps workout, performing it for moderate to high reps, such as 8-12 reps or more per set.",Strength,Triceps,Cable,Intermediate
UP Rope Push-down,"The cable rope push-down is a popular exercise targeting the triceps muscles. It's easy to learn and perform, making it a favorite for everyone from beginners to advanced lifters. It is usually performed for moderate to high reps, such as 8-12 reps or more per set, as part of an upper-body or arm-focused workout.",Strength,Triceps,Cable,Intermediate
UP Triceps Extension Straight-Bar Push-Down,"The cable straight-bar push-down is a popular gym exercise for targeting the triceps. It is usually performed for moderate to high reps, such as 8-12 reps or more per set, as part of an upper-body or arm-focused workout.",Strength,Triceps,Cable,Intermediate
BFR underhand straight-bar push-down,"The blood flow restriction (BFR) underhand straight-bar push-down is an arm movement that builds triceps size and strength using a cable stack, straight-bar grip, and blood flow restriction bands. It is popular in high-rep ""pump""-style arm workouts. The bands should be placed as high as possible on your arms, at a tightness of no greater than 8 on a scale of 10. Most BFR workouts recommend using a far lighter weight than usual, perhaps as low as 25-50 percent of a normal working weight.",Strength,Triceps,Cable,Intermediate
BFR overhand straight-bar push-down,"The blood flow restriction (BFR) overhand straight-bar push-down is an arm movement that builds triceps size and strength using a cable stack, straight-bar grip, and blood flow restriction bands. It is popular in high-rep ""pump""-style arm workouts. The bands should be placed as high as possible on your arms, at a tightness of no greater than 8 on a scale of 10. Most BFR workouts recommend using a far lighter weight than usual, perhaps as low as 25-50 percent of a normal working weight.",Strength,Triceps,Cable,Intermediate
BFR cable rope push-down,"The blood flow restriction (BFR) cable rope push-down is an arm movement that builds triceps size and strength using a cable stack, rope grip, and blood flow restriction bands. It is popular in high-rep ""pump""-style arm workouts. The bands should be placed as high as possible on your arms, at a tightness of no greater than 8 on a scale of 10. Most BFR workouts recommend using a far lighter weight than usual, perhaps as low as 25-50 percent of a normal working weight.",Strength,Triceps,Cable,Intermediate
Machine Triceps Extension,The machine triceps extension is an isolation exercise targeting the tricep muscles.,Strength,Triceps,Machine,Intermediate
Smith machine end-grip shoulder press,"The Smith machine end-grip shoulder press is a machine-based exercise targeting the shoulder muscles. It is performed holding the end of the bar in the Smith machine on the outside of the rack. It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of an upper-body or shoulder-focused workout.",Strength,Triceps,Machine,Intermediate
Assist machine triceps push-down,"The assist machine triceps push-down is a triceps-focused exercise that is performed on an assisted pull-up or dip station. It is performed by pressing downward on the knee pad of the machine, against the resistance of the weight. It approximates the motion of a triceps cable rope push-down, but with open hands. This variation is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or arm-focused training.",Strength,Triceps,Machine,Intermediate
Smith machine close-grip bench press-,"The Smith machine close-grip bench press is a machine-based movement targeting the chest and triceps. The Smith machine mimics a barbell but provides more stability. This movement can be programmed in low reps for strength or higher reps for muscle and strength endurance. It is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of a chest, arms, or upper-body focused workout.",Strength,Triceps,Machine,Intermediate
Machine Triceps Extension - Gethin Variation,The machine triceps extension is an isolation exercise targeting the tricep muscles.,Strength,Triceps,Machine,Intermediate
Overhead Machine Triceps Extension - Gethin Variation,The machine triceps extension is an isolation exercise targeting the tricep muscles.,Strength,Triceps,Machine,Intermediate
Triceps dip,"The triceps dip is a bodyweight exercise performed on parallel bars or on a pull-up and dip station. It targets the triceps first, but also stretches and strengthens the chest and shoulders. Dips with a triceps focus are usually performed with an upright torso, the knees bent and crossed, and the arms close to the body. Dips can be performed for low reps for strength or higher reps for muscle growth.",Strength,Triceps,Body Only,Intermediate
Weighted bench dip,The weighted bench dip is a highly effective exercise for building the triceps. The resistance comes from a combination of body weight and added weight—usually a weight plate.,Strength,Triceps,Body Only,Intermediate
Push-Ups - Close Triceps Position,"The close push-up is an upper-body exercise that targets the chest, triceps, and shoulders. The close hand position places more emphasis on the triceps.",Strength,Triceps,Body Only,Intermediate
Parallel Bar Dip,"The triceps dip is a bodyweight exercise performed on parallel bars or on a pull-up and dip station. It targets the triceps first, but also stretches and strengthens the chest and shoulders. Dips with a triceps focus are usually performed with an upright torso, the knees bent and crossed, and the arms close to the body. Dips can be performed for low reps for strength or higher reps for muscle growth.",Strength,Triceps,Body Only,Intermediate
Ring dip,"The ring dip is an upper-body strength exercise performed on gymnastic rings. It targets the muscles of the chest, triceps, and shoulders, but is also quite taxing to the core. It is generally considered to be more difficult than dips performed on parallel bars. It is common in gymnastics training and CrossFit workouts, but is also a simple way to make dips more challenging for any strength athlete.",Strength,Triceps,Body Only,Intermediate
Feet-elevated bench dip,"The feet-elevated bench dip is a popular bodyweight exercise for building the triceps, chest, and shoulders. Elevating the feet brings more chest and shoulder into the movement, but also allows for extra weight on the hips. If these bother your shoulders, try performing them between two benches or chairs rather than on a single bench.",Strength,Triceps,Body Only,Intermediate
Bodyweight triceps press,The bodyweight triceps press is an arm movement that involves performing overhead presses in a face-down position on a Smith machine or other raised bar. It is a surprisingly difficult movement that hammers all three heads of the triceps and the difficulty can easily be scaled up or down by moving the bar.,Strength,Triceps,Body Only,Intermediate
Russian Bar Dip,"The Russian dip is a chest-and-triceps building exercise that resembles the chest dip, albeit with a twist that makes it even harder and more taxing.",Strength,Triceps,Body Only,Intermediate
Straight-arm plank with kick-back,"The straight-arm plank with kick-back is a hybrid movement that trains the abdominal and triceps muscles simultaneously. It can address multiple muscle groups in a time-efficient muscle-building or circuit-style workout, while also providing an additional cardiovascular challenge.",Strength,Triceps,Body Only,Intermediate
TBS Dip,The triceps dip is a machine version of an exercise that many lifters perform using parallel bars or two parallel benches. The machine is found in many gyms.,Strength,Triceps,Body Only,Intermediate
Bench Dips - Gethin Variation,"The bench dip is a highly effective exercise for building the triceps. The resistance comes from the body itself, rather than weight.",Strength,Triceps,Body Only,Intermediate
Banded dip,"The banded dip is a bodyweight exercise targeting the chest, triceps, and shoulders. This variation utilizes an exercise band to help support the lifter in the bottom part of the movement. This makes pushing out of the hole easier, and may combat the shoulder pain that some lifters feel when they perform dips. The top of the movement receives less help from the band, putting more stress on the triceps.",Strength,Triceps,Body Only,Intermediate
Bench Dip - Gethin Variation,"The bench dip is a highly effective exercise for building the triceps. The resistance comes from the body itself, rather than weight.",Strength,Triceps,Body Only,Intermediate
Bench dip,"The bench dip is a highly effective exercise for building the triceps. The resistance comes from the body itself, rather than added weight.",Strength,Triceps,Body Only,Intermediate
Decline EZ-bar skullcrusher,"The decline EZ-bar skullcrusher is a popular exercise targeting the triceps muscles. The angle of the bench creates a greater range of motion than flat bench skullcrushers, as well as targeting the lateral head of the muscle. This exercise is usually performed for moderate to high reps as part of an upper-body or arm-focused workout.",Strength,Triceps,E-Z Curl Bar,Intermediate
EZ-Bar Skullcrusher,"The EZ-bar skullcrusher is a popular exercise targeting the triceps muscles. The EZ-bar is used more often than a straight bar. As for the name, that’s worst-case scenario. The bar should actually come down behind the head. It is usually performed for moderate to high reps as part of an upper body or arms-focused workout. No need to chase a 1RM on this move!",Strength,Triceps,E-Z Curl Bar,Intermediate
EZ-bar skullcrusher-,"The EZ-bar skullcrusher is a popular exercise targeting the triceps muscles. Contrary to what the name implies, the bar should actually come down behind the head. It is usually performed for moderate to high reps as part of an upper-body or arms-focused workout.",Strength,Triceps,E-Z Curl Bar,Intermediate
EZ-Bar Skullcrusher - Gethin Variation,"The EZ-bar skullcrusher is a popular exercise targeting the triceps muscles. The EZ-bar is used more often than a straight bar. As for the name, that’s worst-case scenario. The bar should actually come down behind the head. It is usually performed for moderate to high reps as part of an upper body or arms-focused workout. No need to chase a 1RM on this move!",Strength,Triceps,E-Z Curl Bar,Intermediate
TBS Skullcrusher,"The EZ-bar skullcrusher is a popular exercise targeting the triceps muscles. The EZ-bar is used more often than a straight bar. As for the name, that’s worst-case scenario. The bar should actually come down behind the head. It is usually performed for moderate to high reps as part of an upper body or arms-focused workout. No need to chase a 1RM on this move!",Strength,Triceps,E-Z Curl Bar,Intermediate