582 exercises available · Page 18 of 25
A kneeling bodyweight curl where the hamstrings resist the whole body lowering toward the floor under eccentric control.
A supine one-dumbbell press from a flat bench, lowering beside the chest and locking out over the shoulder.
A rear-foot-elevated split squat with a barbell on the back, descending on the front leg until the thigh is near parallel.
A side-lying one-arm raise on an incline bench, lifting a dumbbell from the hip toward shoulder height.
A standing one-arm kettlebell press from the rack to an overhead lockout just beside the head.
A side-lying thoracic rotation that opens the top arm across the body while the stacked knees stay down.
A mat-based side-lying open book, rotating the top arm and head while stacked knees stay on the floor.
A standing anti-rotation drill: hold a cable or band at chest height side-on and press it out without letting the torso turn.
A bodyweight dip on parallel bars that builds the chest and triceps — one of the most demanding pure-bodyweight upper-body lifts.
A bodyweight squat held still at the bottom, removing the bounce so the legs restart from a dead stop.
A barbell row reset on the floor each rep, pulled explosively from a dead stop to the abdomen.
A machine squat on a counterbalanced arc, keeping the torso supported while the quads work through deep range.
A floor pike press from an inverted V, lowering the head toward the hands to load the shoulders like an overhead press.
A full-depth squat on one leg with the free leg held straight out in front as a counterbalance.
A single-leg squat to depth with the free leg held forward, using a vertical pole only as light balance.
A forward lunge holding a weight plate at the chest that loads the quads and glutes through a single-leg step — the gym-floor classic.
A front raise holding one weight plate at the three and nine o'clock positions and lifting it to shoulder height.
Static grip hold in which you pinch a pair of weight plates between the thumb and flat fingers for time.
An explosive push-up that alternates sides of one fixed kettlebell, switching the hand on the handle.
Low, quick in-place hops on stiff ankles, using the calves and Achilles as a spring with almost no knee bend.
An explosive barbell pull from the floor to a front rack catch on the shoulders, finishing without any overhead press.
A floor sit-up holding a barbell at the chest, then pressing it overhead as the torso comes upright.
A chest-supported reverse fly on an incline bench, raising two dumbbells out to the sides to load the rear delts.
A floor scapular series that lifts both arms into a Y, then a T, to train the lower traps and rear delts.
