Extra Detailed Guides
Exercise Descriptions
Chest
- Bench Press
- Close-Grip Bench Press
- Feet-Up Bench Press
- Close-Grip Feet-Up Bench Press
- Incline Bench Press
- Decline Bench Press
- Smith Machine Bench Press
- Smith Machine Incline Bench Press
- Floor Press
- Bar Dip
- Dumbbell Chest Press
- Incline Dumbbell Press
- Dumbbell Chest Fly
- Standing Cable Chest Fly
- Cable Chest Press
- Machine Chest Fly
- Pec Deck
- Machine Chest Press
- Push-Up
- Kneeling Push-Up
- Incline Push-Up
- Kneeling Incline Push-Up
- Push-Up Against Wall
- Dumbbell Pullover
Shoulders
- Overhead Press
- Push Press
- Dumbbell Shoulder Press
- Seated Dumbbell Shoulder Press
- Seated Barbell Overhead Press
- Seated Smith Machine Shoulder Press
- Dumbbell Lateral Raise
- Cable Lateral Raise
- Reverse Dumbbell Flyes
- Reverse Machine Fly
- Machine Lateral Raise
- Band Pull-Apart
- Cable Rear Delt Row
- Barbell Rear Delt Row
- Dumbbell Rear Delt Row
- Barbell Upright Row
- Machine Shoulder Press
- Dumbbell Front Raise
- Barbell Front Raise
- Face Pull
- Band External Shoulder Rotation
- Band Internal Shoulder Rotation
- Lying Dumbbell External Shoulder Rotation
- Lying Dumbbell Internal Shoulder Rotation
- Dumbbell Horizontal Internal Shoulder Rotation
- Dumbbell Horizontal External Shoulder Rotation
- Power Jerk
- Squat Jerk
- Split Jerk
- Behind the Neck Press
- Snatch Grip Behind the Neck Press
Biceps
- Barbell Curl
- Dumbbell Curl
- Hammer Curl
- Concentration Curl
- Dumbbell Preacher Curl
- Barbell Preacher Curl
- Cable Curl With Bar
- Cable Curl With Rope
- Incline Dumbbell Curl
Triceps
- Tricep Pushdown With Bar
- Tricep Pushdown With Rope
- Dumbbell Standing Triceps Extension
- Barbell Standing Triceps Extension
- Barbell Lying Triceps Extension
- Overhead Cable Triceps Extension
Legs
- Squat
- Front Squat
- Bulgarian Split Squat
- Box Squat
- Pause Squat
- Safety Bar Squat
- Barbell Lunge
- Dumbbell Lunge
- Leg Press
- Hack Squat Machine
- Leg Extension
- Lying Leg Curl
- Seated Leg Curl
- Air Squat
- Half Air Squat
- Chair Squat
- Body Weight Lunge
- Shallow Body Weight Lunge
- Hip Adduction Machine
- Dumbbell Squat
- Smith Machine Squat
- Side Lunges (Bodyweight)
- Step Up
Back
- Deadlift
- Romanian Deadlift
- Stiff-Legged Deadlift
- Pause Deadlift
- Deficit Deadlift
- Sumo Deadlift
- Rack Pull
- Trap Bar Deadlift With High Handles
- Trap Bar Deadlift With Low Handles
- Snatch Grip Deadlift
- Dumbbell Deadlift
- Good Morning
- Barbell Row
- Dumbbell Row
- Seal Row
- Pendlay Row
- Lat Pulldown With Pronated Grip
- Lat Pulldown With Supinated Grip
- One-Handed Lat Pulldown
- Pull-Up
- Chin-Up
- Straight Arm Lat Pulldown
- Cable Close Grip Seated Row
- Cable Wide Grip Seated Row
- One-Handed Cable Row
- Dumbbell Shrug
- Barbell Shrug
- T-Bar Row
- Seated Machine Row
- Back Extension
- Floor Back Extension
- Inverted Row
- Inverted Row with Underhand Grip
- Snatch
- Power Snatch
- Hang Snatch
- Hang Power Snatch
- Block Snatch
- Clean and Jerk
- Clean
- Power Clean
- Hang Clean
- Hang Power Clean
Glutes
- Hip Thrust
- Hip Thrust With Band Around Knees
- Hip Thrust Machine
- One-Legged Hip Thrust
- Glute Bridge
- One-Legged Glute Bridge
- Hip Abduction Machine
- Hip Abduction Against Band
- Banded Side Kicks
- Lateral Walk With Band
- Cable Pull Through
- Fire Hydrants
- Clamshells
- Step Up
Abs
- Hanging Leg Raise
- Hanging Knee Raise
- Crunch
- Oblique Crunch
- Sit-Up
- Hanging Sit-Up
- Oblique Sit-Up
- Plank
- Kneeling Plank
- Side Plank
- Kneeling Side Plank
- Lying Leg Raise
- Cable Crunch
- Machine Crunch
- Kneeling Ab Wheel Roll-Out
- High to Low Wood Chop with Band
- Horizontal Wood Chop with Band
- Lying Windshield Wiper
- Lying Windshield Wiper with Bent Knees
Calves
Forearm Flexors
- Barbell Wrist Curl
- Dumbbell Wrist Curl
- Plate Wrist Curl
- Barbell Wrist Curl Behind the Back
- Gripper
- Bar Hang
- One-Handed Bar Hang
- Fat Bar Deadlift
- Farmers Walk
- Towel Pull-Up
- Plate Pinch
Forearm Extensors
Kettlebell Exercises
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