206 exercises available
A floor-based ab stretch in a cobra-style position that opens the entire front of the core through spinal extension.
A controlled abdominal stretch that opens the front of the torso and resets posture after heavy core work.
An ab stretch that combines extension and rotation to release both the rectus abdominis and the obliques.
An abdominal stretch with a side-bend element that opens both the rectus abdominis and the obliques.
A standing biceps curl using a resistance band — same movement pattern as a dumbbell curl, with progressive tension through the rep.
A high-anchor band pull to the face that builds rear-delt strength and balances out heavy pressing work.
A standing band-resisted hip abduction that targets the glute medius and primes the hips for squats, deadlifts, and running.
A kneeling pulldown using an overhead band anchor — a home-friendly alternative to the cable lat pulldown.
A standing lateral raise with band resistance — builds wider, more capped shoulders without dumbbells.
A standing band pullover that trains the lats through their stretched range — a strong finisher for back day.
A hip-hinge Romanian deadlift using band resistance — trains the hamstrings and glutes without a barbell or dumbbells.
A standing horizontal band row that trains the lats, mid-back, and biceps — the home-friendly answer to a cable row.
A seated pulldown using a band anchored overhead — a stable, controlled way to train the lats from the floor.
A standing band shrug that isolates the upper traps — a low-impact way to build neck and upper back strength.
A unilateral band lateral raise that builds the side delts one arm at a time — fixes side-to-side imbalances.
A diagonal band chop that trains rotational power through the obliques and the entire core — sport-ready strength.
A back squat with bands attached to the bar — adds resistance at the top of the rep where you're strongest.
A barbell shrug performed with the bar behind the body at a 30-degree lean — hits the lower traps and rear delts.
The classic horizontal press for chest, triceps, and front-delt strength — the cornerstone of every push day.
A heavy horizontal pull from a hinged position — builds the lats, mid-back, and biceps in one of the most efficient movements in the gym.
A full-body lift that pulls the bar from the floor to overhead in two phases — power, posture, and pressing strength in one rep.
A narrow-grip horizontal press that loads the triceps hard while still working the chest — the heaviest triceps lift in the gym.
The original biceps builder — a standing two-handed curl that loads both arms heavy and trains pure elbow flexion strength.
The conventional pull from the floor — the gold-standard hinge that loads the back, glutes, and hamstrings heavier than any other lift.
