582 exercises available · Page 20 of 25
A seated calf raise loaded with a dumbbell across the thighs, biasing the soleus with the knee bent.
A small seated retraction that glides the head straight back over the shoulders to train the deep neck flexors.
A seated dumbbell curl with the back supported, removing the swing so the biceps work through a strict range.
A seated side-bend hold that draws one ear toward the same-side shoulder to lengthen the lateral neck.
A machine leg curl performed seated with the hips flexed, curling the ankles under the roller to load the hamstrings.
A seated rock of the pelvis between an arched and a tucked sit, teaching anterior and posterior pelvic control.
A seated scapular squeeze that draws the shoulder blades together without shrugging the shoulders toward the ears.
A seated upper-back extension over a chair backrest, with the hands behind the head, to open the chest.
A seated forearm stretch that extends one wrist palm-to-palm to lengthen the underside of the forearm.
A pin-loaded seated overhead press that drives machine handles from shoulder height to lockout on a fixed path.
A selectorized rotation station that loads the obliques while the hands stay on fixed handles and the lower body turns.
Punching combinations thrown at empty air with footwork and rotation, worked in timed rounds without a bag.
A standing combo that raises two dumbbells out to the sides, then sweeps them forward at shoulder height.
A forearm side plank that lifts a dumbbell from the hip to a vertical line over the shoulder.
A floor-based unilateral hip extension that loads one glute at a time while the free leg stays off the ground.
A bodyweight single-leg hinge that loads the glutes and hamstrings while training balance — the single-leg answer to the RDL.
One-arm standing cable fly that adducts a single working arm while the trunk resists being pulled around.
A standing overhead press with one dumbbell, so each shoulder works alone while the trunk resists bending sideways.
A standing one-arm curl with the working upper arm braced over an incline-bench backrest, isolating the biceps.
A one-arm press of a landmine-anchored barbell from the shoulder, following the bar's arc up and across the body.
One-arm cable pulldown that loads a single lat and lets the shoulder blade travel through its full range.
A standing single-arm cable extension with the handle held overhead, straightening the elbow against constant tension.
A seated single-arm overhead extension, lowering one dumbbell behind the head and pressing it back to lockout.
A standing hold on one leg with the opposite knee lifted, training ankle and hip stability through small corrections.
