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 decline press

Adjust the cable machine to a decline position. Sit on the decline bench facing the cable machine. Grasp the handles with an overhand grip and position them at chest level. Keep your feet flat on the…

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.…

Incline Single-Arm Dumbbell Lateral Raise

Kneeling Cable X Row

Cable cross-over variation

Adjust the cable pulleys to chest height. Stand in the center of the cable machine with one foot in front of the other. Grasp the handles with your palms facing down and your arms extended out to the…

Cable alternate shoulder press

Stand with your feet shoulder-width apart and grasp the handles of the cable machine with an overhand grip. Position your hands at shoulder height, with your palms facing forward. Keep your core…

Cable deadlift

Stand facing the cable machine with your feet shoulder-width apart. Bend at the hips and knees, lowering your torso until your back is parallel to the ground. Grasp the cable handles with an overhand…

Bottoms-up

Lie flat on your back with your legs extended and your arms by your sides. Bend your knees and bring them towards your chest, keeping your feet off the ground. Engaging your abs, lift your hips off…

Cable cross-over lateral pulldown

Attach a cable handle to each side of a cable machine at shoulder height. Stand in the middle of the machine with your feet shoulder-width apart. Grasp the handles with an overhand grip and step back…

Barbell upright row

Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart. Let the barbell hang in front of your thighs, arms fully extended.…

Barbell standing ab rollerout

Stand upright with your feet shoulder-width apart and hold the barbell with both hands in front of your thighs. Engage your core and slowly roll the barbell down towards the ground, keeping your back…