582 exercises available · Page 2 of 25
Prone hamstring curl against a looped resistance band that isolates knee flexion without a leg curl machine.
A standing overhead press driven by a resistance band anchored under both feet, with tension rising toward lockout.
A hip hinge that pulls a low-anchored band forward between the legs, driving the glutes with little spinal load.
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 shoulder-mobility pass-through that arcs a light band from the thighs, overhead, and behind the body.
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 bodyweight squat with a loop band above the knees, keeping tension on the quads and glutes throughout.
A standing lat isolation that pulls high-anchored bands to the hips with nearly straight elbows.
A hinged elbow-extension drill standing on a looped band, isolating the triceps through a full lockout.
A diagonal band chop that trains rotational power through the obliques and the entire core — sport-ready strength.
A split-stance ankle mobility drill with a band pulling the talus back as the front knee drives over a planted heel.
A side-lying hip opener with a loop band above the knees, lifting the top knee while the feet stay together.
A seated band-resisted toe raise that emphasizes a slow return to train the muscles at the front of the shin.
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 hip-hinged barbell row pulled with palms down to the belly button, loading the lats and mid back together.
An Olympic lift that cleans the bar from the floor to the shoulders, then jerks it overhead to a locked finish.
A full-body lift that pulls the bar from the floor to overhead in two phases — power, posture, and pressing strength in one rep.
