Exercise library

Band side triceps extension

Stand with your feet shoulder-width apart and hold the band with both hands, palms facing down. Extend your arms straight out to the sides, keeping them parallel to the ground. Slowly bend your…

Cable reverse preacher curl

Adjust the cable machine so that the preacher curl pad is at chest height. Sit on the preacher curl bench and place your upper arms on the pad, with your palms facing down and your elbows fully…

Band shrug

Stand with your feet shoulder-width apart and place the band under your feet, holding the ends with your hands. Keep your arms straight and relaxed, and let the band hang in front of your thighs.…

Cable reverse-grip pushdown

Attach a straight bar to a high pulley cable machine. Stand facing the machine with your feet shoulder-width apart. Grasp the bar with an underhand grip, palms facing up, and your hands…

Incline Single-Arm Dumbbell Lateral Raise

Cable rear delt row (with rope)

Attach a rope handle to a low pulley cable machine. Stand facing the machine with your feet shoulder-width apart. Grasp the rope handle with an overhand grip, palms facing each other. Bend your knees…

Kneeling Cable X Row

Cable pushdown

Attach a straight bar to a high pulley cable machine. Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees. Grasp the bar with an overhand grip, hands…

Cable one arm incline press

Adjust the cable machine to a low pulley position. Sit on an incline bench facing away from the cable machine. Grasp the handle with one hand and bring it up to shoulder height. Position your feet…

Cable preacher curl

Adjust the cable machine so that the preacher curl pad is at chest height. Sit on the preacher curl bench and place your upper arms on the pad, gripping the cable attachment with an underhand grip.…

Cable low fly

Attach the handles to the low pulleys of a cable machine and select an appropriate weight. Stand in the middle of the machine with your feet shoulder-width apart and a slight bend in your knees.…

Bodyweight standing calf raise

Stand with your feet shoulder-width apart, toes pointing forward. Place your hands on a wall or stable surface for balance. Slowly raise your heels off the ground, lifting your body weight onto the…