582 exercises available · Page 3 of 25
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.
A barbell curl variation that drags the bar up the torso, pulling the elbows back to bias the long head of the biceps.
A supine barbell press from the floor that stops the elbows at ground level, cutting range and loading the lockout.
A loaded single-leg step-up with a driving knee at the top — quad strength, glute power, and balance under a front-racked bar.
A floor hip extension with a barbell across the hips, driving to a straight line from knees to shoulders.
A squat-like stand-up with the barbell held behind the legs, driving the knees forward to load the quads.
A steep-incline barbell press around 60 degrees that pushes most of the load into the upper chest and front shoulders.
A bench supported bridge with a barbell across the hips, driven to full hip extension by the glutes.
The 30-to-45-degree incline press that builds the upper chest, front delts, and triceps — the second pillar of any push day.
A single-arm row of a barbell anchored at one end, pulling the loaded sleeve to the hip from a hinged stance.
A loaded forward lunge with plates on the bar, stepping out, dropping, then returning the front foot to a standing start.
A snatch variation that pulls the bar from the floor to overhead with no dip under — a strict-strength teaching lift for the snatch.
The standing strict press from shoulders to overhead — the gold-standard test of pure shoulder strength and bracing.
An explosive pull from the floor to overhead, caught in a quarter squat — full-body power without the depth of a full snatch.
A bench-based overhead arc that stretches and loads the lats — an old-school accessory for back, chest, and rib-cage development.
A partial deadlift pulled from a raised pin position — heavy back loading without the demand of a full lift from the floor.
A hinged wide-grip row that pulls the bar to the upper chest with the elbows flared, targeting the rear delts.
A lunge stepped backward with a barbell on the traps, loading the front leg while the rear leg guides balance.
A hip hinge that lowers a barbell along the thighs with the knees barely bent, loading the hamstrings.
A standing two-handed shrug that loads the upper traps — the classic move for trap thickness and a stronger neck-to-shoulder line.
A lying elbow-extension lift on a flat bench, lowering a barbell toward the forehead then pressing it back to lockout.
The full Olympic snatch — bar from the floor to overhead in one pull, caught in a deep overhead squat.
