582 exercises available · Page 17 of 25
A seated machine lateral raise that isolates the side of the shoulder by lifting both arms against fixed pads.
A seated knee-extension machine that isolates the quads through a fixed range — the most direct quad-builder in the gym.
A seated leg press that loads the quads and glutes through a guided press — the heavy-load alternative to the back squat.
A chest-supported neutral-grip row that trains the lats and mid-back through a fixed horizontal pull — easy to learn, hard to cheat.
A seated chest fly machine that isolates the pecs through an arc of motion — the cleanest chest-only stimulus in the gym.
A plate-loaded seated press that trains the front delts through a fixed overhead path — a stable alternative to the standing barbell press.
A plate-loaded seated leg extension that isolates the quads — the heavier-feeling, gym-staple cousin of the selectorized version.
A plate-loaded T-bar row that builds the lats and mid-back through a heavy hip-hinge pull — the gym's classic mass-builder.
Seated preacher curl machine that fixes the upper arms on a pad so the biceps work through a strict range.
A seated machine pulldown that trains the lats and biceps through a fixed vertical pull — the universal gym back-builder.
A seated cable row that trains the lats, mid-back, and biceps through a clean horizontal pull — the benchmark row in any gym.
Seated machine triceps extension that drives the handles forward on a fixed path with the arms supported.
A machine row with an underhand grip that hits the lower lats and biceps hard — the supinated take on the chest-supported row.
A dumbbell complex that chains a push-up, two renegade rows, a squat clean and an overhead press into one rep.
An overhead medicine-ball throw from a staggered stance, whipping the ball forward into a wall or a partner.
A unilateral landmine row taken from a staggered stance side-on to the bar, pulling one side of the back.
A high-tempo plank-position knee drive that trains the core and spikes the heart rate — the universal HIIT finisher.
A bar skill that links a high pull-up to a straight-bar dip, taking the body from a hang to locked-out support.
A close-grip lat pulldown that bias-loads the lower lats and biceps — the narrow-grip take on the classic vertical pull.
Supine neck curl that trains the front of the neck by lifting the head against gravity through a short range.
A prone neck extension done off the end of a bench, lifting the head against gravity to load the neck extensors.
Flat dumbbell press with the palms facing each other, keeping the elbows tucked and the wrists neutral.
A cable pulldown pulled on a V-bar with palms facing each other, keeping the shoulders and wrists neutral.
A bodyweight pull-up performed on parallel handles with palms facing each other, easier on the shoulders.
