582 exercises available · Page 7 of 25
A standing cable row using a paired neutral-grip handle to pull toward the torso while the feet stay planted.
A seated rope face pull that removes body english and isolates the rear delts and upper back.
A standing cable side bend that loads the obliques against constant tension for a stronger, more defined waist.
A single-arm cable row with a neutral-grip handle that builds the lats and biceps one side at a time.
A standing one-arm cable row at shoulder height, pulling a pronated handle out and back to load the rear deltoid.
A one-arm rope pushdown that isolates each triceps independently for a deeper squeeze and better symmetry.
A single-arm cable row with an underhand grip that bias the lats and lower lats with deeper biceps engagement.
Prone single leg curl with an ankle cuff on a low cable that isolates one hamstring at a time.
A standing low-to-high cable chop that builds rotational power through the obliques and full midsection.
A standing one-arm cable press that trains the chest, front delts, and triceps while exposing side-to-side strength gaps.
A horizontal cable row that rotates the palms up at the finish to load the lats and biceps in the same pull.
A hinged one-arm cable extension: the upper arm stays beside the torso while the elbow straightens behind the hip.
A diagonal cable rotation that trains the obliques to drive force from a high anchor down across the body.
Seated cable wrist curl with the forearms braced that isolates wrist flexion and builds grip strength.
A plantar flexion press on a horizontal leg press, driving the plate with the balls of the feet only.
A supported hanging knee raise from a captain's chair station, curling the pelvis to load the abdominals directly.
A quadruped spinal mobility drill that rounds the back into flexion, then drops it into extension.
A prone incline dumbbell row that removes the hinge so the mid back and lats work without lower back load.
A plate-loaded T-bar row taken from a prone chest pad, so the mid back and lats pull without a free hinge.
A vertical bodyweight pull with palms facing you that builds the lats, biceps, and grip in one of the most honest strength tests there is.
Standing barbell curl with the hands set inside shoulder width, shifting emphasis toward the outer biceps.
A close-grip push-up with both hands stacked on a single upright dumbbell under the chest.
A standing single-dumbbell drill that rotates the forearm from palm-up to palm-down with the elbow fixed.
Bench-supported side plank that loads the inner thighs while the trunk holds a straight, stable position.
