Exercise Guides
Proper form, muscles worked, programming tips, and head-to-head comparisons for the most popular strength training exercises.
Chest Exercises
Bench Press
The bench press stands as one of the most popular and effective upper body exercises in existence. This comprehensive guide covers proper form, commo…
Incline Dumbbell Press
The incline dumbbell press is a versatile upper body exercise that targets the upper chest, front deltoids, and triceps. This guide covers proper tec…
Machine Fly
The machine fly is an effective isolation exercise that targets the pectoral muscles while providing stability and controlled resistance. This guide …
Incline Bench Press
The Incline Bench Press is a compound pressing movement performed on an angled bench that shifts emphasis to the upper chest muscles while still enga…
Smith Machine Incline Bench Press
The Smith Machine Incline Bench Press is a guided variation of the traditional incline press that targets the upper chest muscles while providing add…
Dumbbell Bench Press
The Dumbbell Bench Press is a versatile compound exercise that targets the chest, shoulders, and triceps while offering unique benefits over the barb…
Cable Fly
The Cable Fly is an isolation exercise performed using a cable machine that targets the pectoral muscles through a wide arc motion, emphasizing chest…
Chest Press Machine
The Chest Press Machine is a guided resistance exercise that targets the chest, shoulders, and triceps muscles in a controlled environment, making it…
Pec Deck
The Pec Deck is a machine-based chest isolation exercise that targets the pectoral muscles through a guided horizontal adduction movement, providing …
Push-Up
The Push-Up is a fundamental bodyweight exercise that targets the chest, shoulders, and triceps through a pressing movement that involves lowering an…
Incline Chest Press
The Incline Machine Chest Press is a compound pushing exercise performed on a specialized machine that targets the upper chest, anterior deltoids, an…
Back Exercises
Lat Pulldown
The lat pulldown is a foundational back exercise that targets the latissimus dorsi and builds upper body pulling strength. This guide covers proper t…
Seated Row
The seated row is a fundamental back exercise that targets the middle back, lats, and biceps. This guide covers proper technique, variations, and pro…
Pull-Up
The pull-up is considered the ultimate test of relative upper body strength. This comprehensive guide covers proper form, progressions, and common mi…
Romanian Deadlift
The Romanian deadlift (RDL) is a fundamental hip-hinge movement that targets the posterior chain muscles. This guide covers proper technique, variati…
Barbell Row
The Barbell Row is a powerful compound exercise that primarily targets the muscles of the back, particularly the latissimus dorsi, rhomboids, and tra…
Deadlift
The deadlift stands as the ultimate test of full-body strength and power. This guide covers everything from proper setup to advanced techniques, help…
Weighted Pull-Up
The Weighted Pull-Up is an advanced variation of the traditional pull-up that adds external resistance to increase the intensity, targeting the back,…
One-Arm Dumbbell Row
The One-Arm Dumbbell Row is a unilateral back exercise that targets the latissimus dorsi, rhomboids, and rear deltoids by pulling a dumbbell from a h…
Close-Grip Lat Pulldown
The Close-Grip Lat Pulldown is a compound pulling exercise that targets the latissimus dorsi, rhomboids, and biceps by pulling a bar attachment towar…
Assisted Pull-Up
The Assisted Pull-Up is a modified version of the traditional pull-up that uses either a machine counterweight or resistance bands to reduce the effe…
T-Bar Row
The T-Bar Row is a compound back exercise performed using a landmine device or T-bar machine that targets the lats, middle back, and rear deltoids th…
Weighted Hyperextension
The Weighted Hyperextension is an advanced posterior chain exercise that targets the erector spinae, glutes, and hamstrings by extending the torso ag…
One-Arm Seated Cable Row
The One-Arm Seated Cable Row is a unilateral back exercise that targets the latissimus dorsi, rhomboids, and rear deltoids by pulling a cable attachm…
Wide-Grip Seated Row
The Wide-Grip Seated Row is a compound back exercise that targets the latissimus dorsi, rhomboids, and rear deltoids by pulling a wide bar attachment…
Dumbbell Shrug
The Dumbbell Shrug is an isolation exercise that primarily targets the trapezius muscles, helping to build upper back thickness, improve posture, and…
One Arm Lat Pulldown
The One Arm Lat Pulldown is a unilateral variation of the traditional lat pulldown that targets the latissimus dorsi, rhomboids, and biceps while all…
Machine Row
The Machine Row is a compound pulling exercise performed on a rowing machine that primarily targets the latissimus dorsi, rhomboids, and middle trape…
Neutral Grip Lat Pulldown
The Neutral Grip Lat Pulldown is a vertical pulling exercise performed with palms facing each other, primarily targeting the latissimus dorsi while b…
Chest Supported Row
The Chest Supported Row is a horizontal pulling exercise performed with the chest braced against an incline bench, targeting the middle back muscles …
Chinup
A compound bodyweight exercise that strengthens your back, biceps, and core by pulling your body up until your chin is above the bar using an underha…
Machine Seated Row
The Machine Seated Row is a compound pulling exercise performed on a dedicated rowing machine that targets the latissimus dorsi, rhomboids, and middl…
Cable Lat Pullover
The Cable Lat Pullover is an isolation exercise that primarily targets the latissimus dorsi and serratus anterior muscles using a constant tension ca…
Straight Arm Pulldown
The Straight-Arm Lat Pulldown is a cable exercise that isolates the latissimus dorsi muscles by keeping the arms straight while pulling a cable attac…
Legs Exercises
Squat
The squat reigns as the undisputed king of lower body exercises. This comprehensive guide covers proper form, common mistakes, and programming strate…
Leg Extension
The leg extension is an isolation exercise that specifically targets the quadriceps muscles. This guide covers proper technique, variations, and prog…
Leg Press
The leg press is a fundamental lower body machine exercise that primarily targets the quadriceps, hamstrings, and glutes. This guide covers proper te…
Seated Leg Curl
The seated leg curl is an effective isolation exercise that targets the hamstring muscles. This guide covers proper technique, variations, and progra…
Lying Leg Curl
The lying leg curl is an effective isolation exercise that targets the hamstring muscles. This guide covers proper technique, variations, and program…
Seated Hip Abduction
The Seated Hip Abduction is a machine-based isolation exercise that targets the hip abductor muscles and glutes by pushing the legs outward against r…
Bulgarian Split Squat
The Bulgarian Split Squat is a challenging unilateral lower body exercise that targets the quadriceps, glutes, and hamstrings while improving balance…
Seated Hip Adduction
The Seated Hip Adduction is a machine-based isolation exercise that targets the hip adductor muscles (inner thighs) by bringing the legs inward again…
Standing Calf Raise
The Standing Calf Raise is a targeted lower leg exercise that primarily works the gastrocnemius (the larger, visible calf muscle) through plantar fle…
Seated Calf Raise
The Seated Calf Raise is a targeted lower leg exercise that primarily works the soleus muscle (the deeper calf muscle) through plantar flexion of the…
Barbell Hip Thrust
The Barbell Hip Thrust is a lower body exercise that primarily targets the glutes through hip extension by driving a weighted barbell upward from a s…
Machine Hip Thrust
The Machine Hip Thrust is a lower body exercise performed on a specialized machine that targets the glutes through hip extension, providing a control…
Glute Cable Kickbacks
Glute Cable Kickbacks are an isolation exercise that targets the gluteus maximus through hip extension by pushing the leg backward against cable resi…
Front Squat
The Front Squat is a compound lower body exercise performed with a barbell held across the front of the shoulders, primarily targeting the quadriceps…
Single-Leg Extension
The Single-Leg Extension is an isolation exercise that targets the quadriceps muscles by extending one knee at a time against resistance, allowing fo…
Calf Press On Leg Press
The Calf Press On Leg Press is a compound lower body exercise that primarily targets the gastrocnemius and soleus muscles using the leg press machine…
Smith Machine Squat
The Smith Machine Squat is a compound lower body exercise performed on a Smith machine that primarily targets the quadriceps, hamstrings, and glutes …
Dumbbell RDL
The Dumbbell Romanian Deadlift (RDL) is a hip hinge movement that primarily targets the hamstrings, glutes, and lower back while maintaining a relati…
Sumo Deadlift
The Sumo Deadlift is a compound lower body exercise performed with a wide stance and hands inside the legs, emphasizing the quadriceps, glutes, and a…
Goblet Squat
The Goblet Squat is a beginner-friendly squat variation performed while holding a weight in front of the chest, which promotes proper squat mechanics…
Seated Leg Press
The Seated Leg Press is a compound lower body exercise performed on a machine that primarily targets the quadriceps, hamstrings, and glutes while all…
Calf Press
The Calf Press is a lower leg exercise that primarily targets the gastrocnemius and soleus muscles by performing ankle plantar flexion against resist…
Hack Squat
The Hack Squat Machine is a lower body exercise performed on a specialized machine where you push a weighted sled along an angled track, primarily ta…
Shoulders Exercises
Dumbbell Lateral Raise
The dumbbell lateral raise is a targeted isolation exercise that specifically targets the lateral deltoids to build shoulder width and definition. Th…
Dumbbell Shoulder Press
The dumbbell shoulder press is a fundamental upper body exercise that primarily targets the deltoid muscles. This guide covers proper technique, vari…
Overhead Press
The overhead press is a true test of shoulder strength and stability. This detailed guide covers proper form, common mistakes, and effective programm…
One Arm Cable Lateral Raise
The One Arm Cable Lateral Raise is an effective isolation exercise that specifically targets the lateral head of the deltoid muscle, helping to creat…
Face Pull
The Face Pull is a highly effective rear deltoid and upper back exercise that targets often neglected muscles while improving shoulder health, postur…
Rear Delt Machine
The Rear Delt Machine (also known as the reverse pec deck) is an isolation exercise that specifically targets the posterior deltoids—the often neglec…
Shoulder Press Machine
The Shoulder Press Machine is a guided resistance exercise that primarily targets the deltoid muscles of the shoulders, along with the triceps and up…
Cable Reverse Fly
The Cable Reverse Fly is an isolation exercise that targets the posterior deltoids, rhomboids, and middle trapezius by pulling cable handles outward …
Lateral Raise Machine
The Lateral Raise Machine is a guided resistance exercise that targets the middle deltoids through shoulder abduction, allowing for isolated shoulder…
Seated Lateral Raise
The Seated Lateral Raise is an isolation exercise that targets the lateral (middle) deltoids by lifting dumbbells outward from a seated position, cre…
Smith Machine Shoulder Press
The Smith Machine Shoulder Press is a compound upper body exercise that primarily targets the deltoid muscles while providing a fixed bar path for st…
Lateral Raise Cable
The Cable Lateral Raise is an isolation exercise that targets the lateral deltoids using cable resistance to maintain constant tension throughout the…
Arms Exercises
Rope Pushdown
The rope pushdown is an effective isolation exercise for targeting the triceps muscles. This guide covers proper technique, variations, and programmi…
Pushdown
The tricep pushdown is a foundational isolation exercise for developing the triceps muscles. This guide covers proper technique, variations, and prog…
Hammer Curl
The hammer curl is a valuable bicep variation that emphasizes the brachialis and forearm muscles. This guide covers proper technique, variations, and…
Dumbbell Curl
The dumbbell curl is a fundamental isolation exercise that directly targets the biceps muscles. This guide covers proper technique, variations, and p…
Incline Dumbbell Curl
The incline dumbbell curl is an effective variation that emphasizes the biceps, particularly the long head. This guide covers proper technique, commo…
Overhead Tricep Rope Extension
The Overhead Tricep Rope Extension is an isolation exercise that effectively targets all three heads of the triceps muscle, with particular emphasis …
Dip
The Dip is a fundamental upper body exercise performed by lowering and raising your body between parallel bars, primarily targeting the triceps, ches…
Weighted Dip
The Weighted Dip is an advanced progression of the standard dip that adds external resistance to increase intensity, powerfully targeting the chest, …
Barbell Curl
The Barbell Curl is a fundamental strength exercise that directly targets the biceps brachii muscles using a weighted barbell, helping to build arm s…
Cable Curl
The Cable Curl is a biceps isolation exercise performed using a cable machine that provides constant tension throughout the entire range of motion, l…
Preacher Curl
The Preacher Curl is a specialized biceps isolation exercise performed on an angled bench that reduces momentum and body English, allowing for concen…
Bicep Curl Machine
The Bicep Curl Machine is an isolation exercise performed on a specialized machine that guides arm movement through a fixed path, primarily targeting…
EZ Bar Curl
The EZ Bar Curl is a biceps isolation exercise performed with an undulating barbell that places the wrists in a semi-supinated position, targeting th…
Skull Crusher
The Skull Crusher is an isolation exercise that targets the triceps brachii by extending the elbows while lying on a bench with weight held above the…
Bayesian Cable Curl
The Bayesian Cable Curl is a specialized bicep exercise performed using a cable machine that emphasizes constant tension throughout the full range of…
Cable Rope Hammer Curl
The Cable Rope Hammer Curl is a bicep and forearm exercise performed using a rope attachment on a cable machine, targeting the brachialis, brachiorad…
Overhead Dumbbell Tricep Extension
The Overhead Dumbbell Tricep Extension is an isolation exercise that effectively targets all three heads of the triceps muscle, with particular empha…
Close-Grip Bench Press
The Close-Grip Bench Press is a compound exercise that emphasizes the triceps while also engaging the chest and shoulders by performing a bench press…
Overhead Tricep Cable Extension
The Overhead Tricep Cable Extension is an isolation exercise that effectively targets all three heads of the triceps muscle, with particular emphasis…
Dumbbell Skull Crusher
The Dumbbell Skull Crusher is an isolation exercise performed lying on a bench that primarily targets all three heads of the triceps muscle, with par…
Cable Tricep Extension
The Single Arm Cable Tricep Extension is an isolation exercise that targets the triceps by extending the elbow joint against cable resistance, allowi…
Core Exercises
Abdominal Crunch Machine
The Abdominal Crunch Machine is a guided resistance exercise that targets the rectus abdominis and obliques by flexing the torso against weighted res…
Plank
The Plank is a fundamental isometric core exercise that engages the entire midsection while also requiring activation from the shoulders, chest, and …
Hanging Leg Raises
The Hanging Leg Raise is an advanced core exercise that targets the lower abdominals and hip flexors by lifting the legs from a hanging position, bui…
Kneeling Cable Crunch
The Kneeling Cable Crunch is an isolation exercise that directly targets the rectus abdominis and obliques using cable resistance to create consisten…
Exercise Comparisons
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