Exercise How-To Guides

Long-form guides for every lift that matters. Setup, mechanics, common mistakes, primary muscles.

1 Leg Box Squat — Hamstrings
1-Arm Half-Kneeling Lat Pulldown — Lats
2 Handed Kettlebell Swing — Glutes
3008 Abdominal Crunch — Abs
3D lunge warmup — Quads
4-count burpees — Full Body
45° lateral raises — Shoulders
Ab Roller — Abs
Ab wheel — Abs
Ab Wheel Rollout — Abs
Abdominal Crunch — Abs
Abdominal Draw-In — Abs
Abdominal Stabilization — Abs
Abduction while standing — Abductors
Abductor Machine — Abductors
Adductor Machine — Adductors
Air Pushdown — Triceps
Alternate back lunges — Glutes
Alternating bicep curls — Biceps
Alternating Biceps Curls With Dumbbell — Biceps
Alternating dumbbell hammer curl — Biceps
Alternating High Cable Row — Lats
Alternative DB Gorilla rows — Lats
Ankle Dorsiflexion Rocks — Calves
Ankle Roll — Ankle
Arabesque — Hamstrings
Archer Pull Up — Lats
Arco femorale una gamba — Glutes
Arm Circles — Shoulder Mobility
Arm Raises (T/Y/I) — Shoulders
Arnold Press — Shoulders
Arnold Shoulder Press — Shoulders
Assisted chin-ups — Back
Assisted Pull-Up — Lats
Australian pull-ups — Back
Axe Hold — Shoulders
Back bridge — Glutes
Back extensión — Lower Back
Back Lever — Lower Back
Back neck stretch — Neck
Back Squat — Quads/Glutes
Backward arm circles — Shoulders
Backward shoulder rotation — Shoulders
Bag training — Shoulders
Ball crunches — Abs
Ball Slams — Lats
Band pull-apart with external rotation — Shoulders
Band Pull-Aparts — Rear Deltoids
Banded Ankle Mobility — Ankle
Banded Clamshell — Glutes
Banded Scapular Retraction — Shoulders
Banded Shoulder Drills — Shoulders
Barbell Ab Rollout — Obliquus externus abdominis
Barbell Clean and press — Shoulders
Barbell Curl — Biceps
Barbell Full Squat — Hamstrings
Barbell Hack Squats — Quads
Barbell Hip Thrust — Glutes
Barbell Lunges Standing — Quads
Barbell Lunges Walking — Quads
Barbell Push Press — Shoulders
Barbell Reverse Wrist Curl — Forearms
Barbell Romanian Deadlift (RDL) — Hamstrings
Barbell Row — Back
Barbell Row (Overhand) — Lats
Barbell Row (Underhand) — Lats
Barbell Silverback Shrug — Trapezius
Barbell Skull Crusher — Triceps
Barbell Step Back Lunge — Quads
Barbell Triceps Extension — Triceps
Barbell Wrist Curl — Forearms
Battle Ropes — Full Body
Bayesian Curl — Biceps
Bear crawl pull through — Shoulders
Bear Crawls — Full Body
Bear Walk 2 — Shoulders
Behind Neck Press — Deltoids
Behind the Back Cable Lateral Raise — Shoulders
Behind-the-Back Wrist Curl — Forearms
Belt Squat — Quads
Bench Dip Press — Triceps
Bench Dips On Floor HD — Biceps
Bench Press — Pectorals
Bench Press Narrow Grip — Triceps
Benchpress Dumbbells — Chest
Bent High Pulls — Trapezius
Bent Hollow Hold — Rectus Abdominis
Bent over Cable Flye — Chest
Bent Over Dumbbell Rows — Lats
Bent Over Lateral Raise — Rear Delts
Bent Over Row — Lats
Bent over row to external rotation — Upper Back
Bent Over Rowing — Lats
Bent Over Rowing Reverse — Lats
Bent-knee Iron Cross — Abdominals
Bent-Leg Hamstring Stretch — Hamstrings
Bent-over Lateral Raises — Shoulders
Bent-Over Reverse Fly — Rear Deltoid
Bicep Curl — Biceps
Biceps Close Grip Pull Down — Biceps
Biceps Curl Machine — Biceps
Biceps Curl With Cable — Biceps
Biceps Curls With Barbell — Biceps
Biceps Curls With Dumbbell — Biceps
Biceps Curls With SZ-bar — Biceps
Biceps with TRX — Biceps
Bicycle Crunch — Abs
Bird Dog — Core
Bizeps Curls Trifecta — Biceps
Black Widow Knee Slides — Obliquus externus abdominis
Blackroll — Full Body
Blaze — Shoulders
Body-Ups — Triceps
Bodyweight Biceps Curl — Biceps
Bodyweight Glute Bridges — Glutes
Bodyweight lunge HD — Quads
Bodyweight Squat HD — Quads
Box Jumps — Explosive Legs
Box Squat — Glutes
Braced Squat — Quads
Bretzel stretch — Glutes
Bronco — Full Body
Bulgarian Split Squat — Quads
Bulgarian split squats left — Quads
Bulgarian split squats right — Quads
Bulgarian Squat with Dumbbells — Glutes
Burpees — Full Body
BUS DRIVERS — Shoulders
Butchers Block Stretch — Lats
Butterfly — Chest
Butterfly Narrow Grip — Chest
Butterfly Reverse — Shoulders
Butterfly Sit Up — Obliquus externus abdominis
Butterfly Stretch — Adductors
Butterfly Superman — Trapezius
Cable — Chest
Cable Chest Press - Decline — Lower Pecs
Cable Chest Press - Incline — Chest
Cable Concentration Curl — Biceps
Cable Crossover — Lower Pectorals
Cable Crunch — Abs
Cable Curl — Biceps
Cable External Rotation — Shoulders
Cable Fly — Chest
Cable Fly Lower Chest — Lower Pectoralis Major
Cable Fly Middle Chest — Chest
Cable Fly Upper Chest — Chest
Cable Front Raise — Front Delts
Cable Front Raise with a small bar — Shoulders
Cable Glute Kickback — Glutes
Cable Lateral Raise — Lateral Deltoids
Cable Lateral Raises (Single Arm) — Shoulders
Cable Press Around — Shoulders
Cable pull through — Glutes
Cable Rear Delt Fly — Shoulders
Cable Rear-Delt Fly (single arm) — Rear Deltoids
Cable Shrug-In — Trapezius
Cable Tri Extension - Internal Rotation — Triceps
Cable Tricep Kickback — Triceps
Cable Triceps Press — Triceps
Cable Woodchoppers — Obliquus externus abdominis
Calf Press Using Leg Press Machine — Calves
Calf Raise using Hack Squat Machine — Calves
Calf Raises on Hackenschmitt Machine — Calves
Calf Raises with Kettlebell — Calves
Calf raises, left leg — Calves
Calf raises, one legged — Calves
Calf raises, right leg — Calves
Calves foam roller — Calves
Cardio en bicicleta estática — Quads
Cat Plank — Quads
Cat-Cow — Erector Spinae
Cat-Cow Stretch — Spine Mobility
Chair dips — Triceps
Chest Doorway Stretch — Chest
Chest Flyes — Pectorals
Chest Press — Chest
Chest Supported Row — Mid-Back
Chest-Supported Rear Delt Raise — Shoulders
Child's Pose — Lower Back
Chin tuck — Neck
Chin-ups — Latissimus Dorsi
Clamshell — Glutes
Clap Push-UP — Chest
Claps over the head — Shoulders
Clean — Glutes
Clean and Jerk OL — Shoulders
Clean and Press — Shoulders
ClimbMill — Quads
Clockwise neck circles — Neck
Close Grip Bench Press — Triceps
Close Grip Lat Pulldown — Latissimus Dorsi
Close-Grip Dumbbell Press — Triceps
Close-grip Press-ups — Brachialis
Cobra Stretch — Abs
Commando Pull-Ups — Lats
Concentration Curls — Biceps
Conventional Deadlift — Posterior Chain
Copenhagen Adduction Exercise — Adductors
Core Rotation — Quads
Cossack Squat — Adductors
Counterclockwise neck circles — Neck
Cross-Bench Dumbbell Pullovers — Lats
Cross-Body Cable Y-Raise — Shoulders
Cross-Body Shoulder Stretch — Shoulders
Crossbody Hamstring Stretch — Hamstrings
Crossbody Leg Swings — Hamstrings
Crunches — Abs
Crunches HD — Obliquus externus abdominis
Crunches on Machine — Abs
Crunches With Cable — Abs
Crunches With Legs Up — Abs
Curl - With Shoulder Elevated — Biceps
Curl de biceps con agarre prono — Bíceps
Curl with kettlebell two hands — Biceps
Cycling — Obliquus externus abdominis
Cycling cardio session — Quads
Cyclist Back Squat — Quadriceps
Cyclist Front Squat — Quads
DB Cross Body Hammer Curls — Biceps
DB UCV — Upper Chest
DB Underhand bench press — Chest
DB Upper Chest Variation — Upper Chest
DB Wrist Extension — Forearms
Dead Bug — Abs
Deadhang — Forearms
Deadlifts — Lats
Decline Bench Leg Raise — Abs
Decline Bench Press — Lower Pectorals
Decline Bench Press Barbell — Chest
Decline Bench Press Dumbbell — Chest
Decline Pushups — Upper Chest
Decline Sit-up — Upper Abs
Deficit Deadlift — Posterior Chain
Deficit Push ups — Chest
Delt Stretch — Shoulders
Devil's Press — Shoulders
Diagonal Shoulder Press — Shoulders
Diamond Push-up — Triceps
Diaphragmatic Breathing — Diaphragm
Dips — Chest
Dips Between Two Benches — Triceps
Donkey Calf Raise — Calves
Doorway Pectoral Stretch — Pectoralis Major
Double Kettlebell Clean and Press — Shoulders
Double Kettlebell Front Squat — Glutes
Double Leg Calf Raise — Gastrocnemius
Double-Leg Abdominal Press — Abs
Drag Pushdown — Triceps
Dragon squat — Quads
Dragon-flag — Obliquus externus abdominis
Drop Curl — Biceps
Dumbbell Bench Press — Pectorals
Dumbbell Bent Over Face Pull — Shoulders
Dumbbell bicep curl to press — Biceps
Dumbbell Bradford press — Shoulders
Dumbbell Cheat Curl — Biceps
Dumbbell close grip bench press — Chest
Dumbbell Concentration Curl — Brachialis
Dumbbell Cross-body Hammer Curl — Brachialis
Dumbbell Crunches — Abs
Dumbbell Curl — Biceps
Dumbbell Deadlift — Hamstrings
Dumbbell drag curls — Biceps
Dumbbell farmer's carry — Forearms
Dumbbell Floor Press — Chest
Dumbbell Frog Press — Glutes
Dumbbell Front Squat — Glutes
Dumbbell Full Rise — Shoulders
Dumbbell Goblet Squat — Quads
Dumbbell Hang Power Cleans — Hamstrings
Dumbbell Hex Press — Chest
Dumbbell Hip Thrust — Glutes
Dumbbell Incline Curl — Biceps
Dumbbell Lateral Raise — Lateral Deltoids
Dumbbell Lunges Standing — Quads
Dumbbell Lunges Walking — Quads
Dumbbell Overhead Extension — Triceps
Dumbbell Pec Fly — Chest
Dumbbell Pullover — Lats
Dumbbell Push-Up — Chest
Dumbbell rear delt row — Rear Deltoids
Dumbbell Rear Lunge — Glutes
Dumbbell Romanian Deadlift — Hamstrings
Dumbbell Scaption — Trapezius
Dumbbell Shoulder Rotations — Shoulders
Dumbbell Shrug — Trapezius
Dumbbell Side Bend — Obliquus externus abdominis
Dumbbell Side Squat — Glutes
Dumbbell Single-leg Hip Thrust — Glutes
Dumbbell Skull Crusher — Triceps
Dumbbell Snatch — Shoulders
Dumbbell Split Squat — Quads
Dumbbell sumo deadlift — Glutes
Dumbbell Thruster — Quads
Dumbbell Triceps Extension — Triceps
Dumbbell Underhand Dead Row — Biceps
Dumbbell wide bicep curls — Biceps
Dumbbell Z-Press — Shoulders
Dumbbell Zercher Reverse Lunge — Quads
Dumbbells on Scott Machine — Biceps
Dumbell Tate Press — Triceps
Dynamic Planche — Abs
Dynamic side hold — Obliquus externus abdominis
Elbows Tucked DB Bench Press — Triceps
Elephant Walks — Hamstrings
Elevación lateral polea — Shoulders
Elevated prayer stretch — Lats
Elliptical — Glutes
Estiramiento de brazos y cuello — Hombros
Estiramiento de piernas y cadera — Hamstrings
Exercise Band Dorsiflexion — Tibialis Anterior
Exercise Band Plantarflexion — Calves
Extensión de gluteo en máquina — Glutes
Extensión de gluteos en polea — Glutes
External Rotation Stretch — Shoulders
Extreme Lat Stretch — Lats
Extreme Pec Stretch — Chest
Extreme Shoulder Stretch — Shoulders
EZ Bar Curl — Biceps
Face Pull (Rope) — Rear Deltoids
Face Pulls — Rear Deltoids
Face pulls with yellow/green band — Rear Deltoids
Farmer Walk — Forearms
Finger Pushup — Forearms
Fingerboard 20 mm edge — Forearms
Fire Hydrant Circles — Glutes
Fire Hydrants — Glute Medius
Flat Machine Press — Chest
Flexión lateral — Obliques
Floor Barbell Press — Chest
Floor dips — Triceps
Floor Dumbbell Press — Chest
Floor Glider Hamstring Curls — Hamstrings
Floor Press — Chest
Floor Skull Crusher — Triceps
Flutter Kicks — Obliquus externus abdominis
Fly With Cable — Chest
Fly With Dumbbells — Chest
Fly With Dumbbells, Decline Bench — Chest
Foam Roll Adductors — Adductors
Foam Roll IT Band — Iliotibial Band
Foam Roller Adductors — Adductors
Foam Roller Anterior tibialis — Anterior Tibialis
Foam Roller Gluteus — Glutes
Foam Roller Iliotibial band — Quads
Foam Roller quadriceps — Quads
Foam Rolling (Full Body) — Full Body
Forearm Curls (underhand grip) — Forearms
Forward arm circles — Shoulders
Forward shoulder rotation — Shoulders
Frog Pump — Glutes
Frog stand — Shoulders
Frog Stretch — Adductors
Front Lever — Lats
Front lever pull-up — Biceps
Front lever tuck — Back
Front neck stretch — Neck
Front Plank — Abs
Front Plate Raise — Shoulders
Front Pull narrow — Lats
Front pull wide — Lats
Front Raise (Cable) — Shoulders
Front Raises — Front Deltoids
Front Raises with Plates — Shoulders
Front Squat — Quads
Front Wood Chop — Abs
Full Sit Outs — Glutes
Glute Bridge — Glutes
Glute Bridge Floor Press — Chest
Glute Bridge Single-Arm Press — Chest
Glute Drive — Glutes
Glute Kickback Machine — Glutes
Glute Medius Kickback — Gluteus Medius
Goblet Sumo Squat — Adductors
Good Mornings — Hamstrings
Hack Squat — Quadriceps
Half Kneeling Landmine Press — Shoulders
Half Kneeling Single Arm Shoulder Press — Deltoids
Hammer Curls — Brachialis
Hammercurls on Cable — Biceps
Hammerstrength Decline Chest Press — Lower Chest
Hamstring Chokes — Hamstrings
Hamstring Foam roller — Hamstrings
Hamstring Kicks — Hamstrings
Hand Grip — Forearms
Hand-Supported Suitcase Calf Raise — Calves
Handstand — Shoulders
Handstand Push Up — Shoulders
Hang Clean — Full Body
Hanging Leg Raise — Lower Abs
Hanging Leg Raises — Abs
Head tilts — Neck
Head turns — Neck
Heel Touches — Obliquus externus abdominis
Helms Row — Lats
Hercules Pillars — Biceps
High Knee Jumps — Hamstrings
High Knee Skips HD — Obliquus externus abdominis
High knees — Hip Flexors
High plank — Abs
High Pull — Shoulders
High Row — Lats
High-Cable Cross Tricep Extention - NB — Triceps
High-Cable Lateral Raise — Shoulders
High-Incline Smith Machine Press — Shoulders
Hindu Pushups — Shoulders
Hindu Squats — Quads
Hip Bridge — Glutes
Hip Circles — Hips
Hip Crossover — Abs
Hip Flexor Stretch — Hip Flexors
Hip hinge — Hamstrings
Hip Raise, Lying — Glutes
Hip Thrust — Glutes
Hollow Hold — Obliquus externus abdominis
Horizontal Shoulder Flexion Stretch — Chest
Horizontal traction isometry — Lats
Horse Stance (Side Splits) — Glutes
Hyper Y W Combo — Lats
Hyperextensions — Lower Back
Ice Scream maker — Lats
Inchworms — Full Body
Incline Alternating Dumbbell Curl — Biceps
Incline Bench Press — Upper Pectorals
Incline Bench Press - Barbell — Chest
Incline Bench Press - Dumbbell — Upper Chest
Incline Bench Press - MP — Chest
Incline Bench Reverse Fly — Shoulders
Incline Chest Press DB — Upper Chest
Incline Chest-Supported Dumbbell Row — Biceps
Incline Close Grip Barbell Bench Press — Triceps
Incline Crunches — Abs
Incline DB Bench Press — Upper Pectorals
Incline DB Y-Raise — Shoulders
Incline Dumbbell Curl — Biceps (Long Head)
Incline Dumbbell Fly — Chest
Incline Dumbbell Press — Upper Chest
Incline Dumbbell Row — Back
Incline OHP DB — Shoulders
Incline Plank With Alternate Floor Touch — Abs
Incline Prone Dumbbell Row — Back
Incline Push up — Chest
Incline Shoulder Press Up — Shoulders
Incline Skull Crush — Triceps
Incline Smith Press — Upper Chest
Incline Static Hold — Chest
Inverted Lat Pull Down — Lats
Inverted Row — Upper Back
Inverted Skull Crusher — Triceps
Isometria alle parallele — Chest
Isometria trazioni impugnatura inversa — Lats
Isometric Squat to Failure — Glutes
Isometric Wipers — Chest
Jalón abierto — Back
Jalón abierto supino — Lats
Jalón al pecho con agarre ancho — Lats
Jalon caballero unialteral — Brachialis
Jalón cerrado — Lats
Jalón cerrado supino — Back
JALON EN BANCO INCLINADO — Lats
JALONES PECHO NEUTRO — Bíceps
Jerk OL — Shoulders
JM Press — Triceps
Jogging — Heart
Jump Rope — Full Body
Jump rope: basic jumps — Calves
Jumping Jack HD — Quads
Jumping Jacks — Quads
Kettle Bell Front Squat — Quadriceps
Kettlebell deadlifts — Hamsticks
Kettlebell Front Raise — Front Deltoids
Kettlebell Horn Grip Front Raise — Front Deltoids
Kettlebell One Legged Deadlift — Glutes
Kettlebell Sumo Deadlift — Hamstrings
Kettlebell Swings — Glutes
Kickstand RDL — Hamstrings
Knee Push-Ups — Shoulders
Knee Raises — Abs
Knee to Chest Stretch — Glutes
Kneeling kickbacks — Glutes
Kneeling Superman — Hamstrings
Kong Curl — Biceps
Kopfüber Gewichtaufheben — Abs
Kreis Press DB — Shoulders
Kroc Row — Lats
L Hold — Abs
L-Hang — Rectus Abdominis
L-sit — Lats
L-Sit (Foot Supported) — Lats
L-Sit Pull-ups — Lats
Landmine Chest Press — Upper Chest
Landmine Cossack — Quads
Landmine Goblet Squat — Quadriceps
Landmine Hip Thrust — Glutes
Landmine Meadow — Core
Landmine press — Shoulders
Landmine Rotation — Abs
Landmine Squat to Press — Shoulders
Larsen Press — Chest
Lat Hang Stretch — Lats
Lat Pull DB — Lats
Lat Pull Down (Leaning Back) — Lats
Lat Pull Down (Straight Back) — Lats
Lat Pulldown — Latissimus Dorsi
Lat Pulldown - Cross Body Single Arm — Lats
Lateral Push Off — Calves
Lateral Raises — Shoulders
Lateral Rows on Cable, One Armed — Shoulders
Lateral Walk — Glutes
Lateral-to-Front Raises — Shoulders
Left levator scapulae stretch — Levator Scapulae
Left neck stretch — Neck
Leg Curl — Hamstrings
Leg curl with elastic — Calves
Leg Curls (laying) — Hamstrings
Leg Curls (sitting) — Hamstrings
Leg Curls (standing) — Hamstrings
Leg Extension — Quads
Leg Press — Quadriceps
Leg Press on Hackenschmidt Machine — Quads
Leg Press Toe Press — Calves
Leg Presses (narrow) — Quads
Leg Presses (wide) — Quads
Leg Raise — Obliquus externus abdominis
Leg Raise (Lying) — Lower Abs
Leg raises pull up bar — Abs
Leg Raises, Lying — Abs
Leg Raises, Standing — Abs
Leg Swings — Hips
Leg Swings (Front–Back) — Hamstrings
Leg Wheel — Abs
Legend Chest Press — Chest
Legend Incline Bench Press — Chest
Leverage Machine Chest Press — Chest
Leverage Machine Iso Row — Lats
Levitation Crunch — Abs
Limber 11 — Hips
Long-Pulley (low Row) — Lats
Long-Pulley, Narrow — Lats
Low Box Squat - Wide Stance — Glutes
Low Cable Fly — Upper Chest
Low Pulley Cable Fly — Chest
Low-Cable Cross-Over - NB — Chest
Lower Back Extensions — Lower Back
Lu Raise — Lateral Deltoids
Lunge with Twist Stretch — Quads
Lunges — Quadriceps
Lying Dumbbell Curls — Biceps
LYING DUMBBELL ROW SS SEATED SHRUG — Lats
Lying Figure Four Stretch — Glutes
Lying Hamstring Stretch with Band — Hamstrings
Lying Knee to Chest Stretch — Lower Back
Lying Leg Curl — Hamstrings
Lying Leg Raise — Abs
Lying Rotator Cuff Exercise — Rotator Cuff
Lying Triceps Extensions — Triceps
Lying Triceps Kickback — Triceps
Machine chest fly — Chest
Machine Chest Press — Chest
Machine Chest Press Exercise — Chest
Machine Hip Abduction — Glutes
Machine lateral wise — Shoulders
Machine Side Lateral Raises — Shoulders
Man Maker — Full Body
March or jog in place — Hamstrings
Marching High Knees — Quads
Meadows Row — Lats
Medicine ball booklet crunch — Abs
Medicine ball twist — Obliquus externus abdominis
Meditación guiada o libre — Central Nervous System
Military Press mit SZ-Bar — Shoulders
Modified pulldown — Lats
Mountain Climbers — Core
Muscle up — Back
Neck CARs — Neck
Neck extension — Biceps
Neck half circles — Neck
Negative Crunches — Abs
Neutral Grip Lat Pulldown — Lats
Neutral-grip pull-ups or TRX rows — Lats
No Leg Drive Dumbbell Chest Press — Chest
No push-up burpees — Quads
Nordic Curl — Hamstrings
Nordic Hamstring Curl — Hamstrings
Omni Cable Cross-over — Chest
One Arm Bent Row — Lats
One Arm Overhead Cable Tricep Extension — Triceps
One Arm Triceps Extensions on Cable — Triceps
One armed push-ups — Chest
One-Arm Heavy Row — Lats
One-Arm Incline Dumbbell Curl — Biceps
One-Handed Kettlebell Curls — Biceps
Open Book — Upper Back
Overhand Cable Curl — Biceps
Overhead Barbell Press — Shoulders
Overhead Cable Tricep Extension — Triceps
Overhead Press — Deltoids
Overhead Rope Extension — Triceps
Overhead Squat — Quads
Overhead Triceps Extension — Triceps
Pallof Press — Obliques
Parallel Bar Dips — Chest
Parallel Bar Hold — Shoulders
Parallels L Sit — Core
Patada de burro con mancuerna — Hamstrings
Patadas traseras — Triceps
Pause Bench — Chest
Pause Hack Squats — Quads
Pause Squat — Quadriceps
Pec Deck — Pectoralis Major
Pec Deck Machine — Pectorals
Pec deck rear delt fly — Rear Deltoid
Pendelay Rows — Lats
Pendlay Row — Upper Back
Pendular hack — Quads
Pendulum Squat — Quads
Perpendicular Unilateral Landmine Row — Shoulders
Pigeon Pose — Glutes
Pigeon Stretch — Glutes
Pike Push Ups — Shoulders
Pin Bench Press BB — Chest
Pin OHP — Shoulders
Pin Squat — Hamstrings
Pistol Squat — Quads
Pistol squats right — Quads
Planche de cote dynamique — Obliquus externus abdominis
Plank — Abs/Core
Plank Jacks — Glutes
Plank Reach — Abs
Plank Shoulder Taps — Shoulders
Plank with Alternating Leg Lift — Glutes
Plank-to-Elbow Extension — Shoulders
Plantarflexion Stretch with Band — Calves
Plate Front Raise — Front Delts
Plate Pinch Hold — Forearms
Power Clean — Full Body
Preacher Curl - Externally Rotated — Biceps
Preacher Curl - Internally Rotated — Biceps
Preacher Curls — Biceps
Prisoner Squat — Quads
Prone Scapular Retraction - Arms at Side — Trapezius
Pseudo Planche Push-up — Shoulders
PULL OVER POLEA ALTA — Lats
Pull Ups on Machine — Lats
Pull-up Isometric Hold — Biceps
Pull-ups — Latissimus Dorsi
Pull-Ups (Neutral Grip) — Lats
Pull-Ups (Wide Grip) — Lats
Pullback — Biceps
Pullover — Chest
Pullover Machine — Lats
Pullup on fingerboard — Lats
Punches — Shoulders
Push OHP — Shoulders
Push Press — Deltoids
Push-up — Pectorals
Push-up rotations — Chest
Push-Ups | Decline — Chest
Push-Ups | Incline — Chest
Push-Ups | Parallettes — Chest
Quad Stretch — Quads
Quadriped Arm and Leg Raise — Shoulders
Quadruped Hip Abduction — Glutes
Quadruped thoracic rotation left — Upper Back
Quadruped thoracic rotation right — Upper Back
Rack Deadlift — Glutes
Rack Pull — Upper Back
Reach ups — Obliquus externus abdominis
Rear Delt Fly Machine — Rear Deltoids
Rear Delt Raise — Shoulders
Rear Delt Raises — Rear Deltoids
Rear-foot-elevated Hip Flexor Stretch — Hip Flexors
Recruitment Pulls — Back
Recumbent Bike — Hamstrings
Remada unilateral no cabo — Lats
Remo alto polea alta — Obliquus externus abdominis
Remo maquina agarre estrecho — Back
Remo maquina agarre estrecho supino — Back
Renegade Row — Lats
Respiración profunda (de pie o sentado) — Obliquus externus abdominis
Rest (for timed workouts) — Systemic Recovery
Reverse Bar Curl — Brachioradialis
Reverse Cable Flye — Shoulders
Reverse crunch — Abs
Reverse Curl — Biceps
Reverse EZ Bar Cable Curls — Biceps
Reverse Fly Standing — Shoulders
Reverse Flyes — Shoulders
Reverse Grip Barbell Curl — Biceps
Reverse Grip Bench Press — Chest
Reverse Grip Curl — Forearms
Reverse Hyperextension — Hamstrings
Reverse Lunge — Glutes
Reverse lunges — Quads
Reverse Nordic Curl — Quads
Reverse Plank — Glutes
Reverse Preacher Curl (Close Grip) — Biceps
Reverse Snow Angel — Trapezius
Reverse Wood Chops — Glutes
Reverse Wrist Curl — Forearm Extensors
Right levator scapulae stretch — Neck
Right neck stretch — Neck
Ring Dips — Triceps
Ring Support Hold — Shoulders
Rocking Triceps Pushdown — Triceps
Roll Down — Abdominals
Roll-overs into V-sits — Abs
Roman Chair — Lower Back
Romanian Deadlift — Hamstrings
Romanian Deadlift (RDL) — Hamstrings
Rope Pullover/row — Lats
Rotary Torso Machine — Abs
Row — Lats
Rowing Machine — Shoulders
Rowing seated, narrow grip — Lats
Rowing with TRX band — Back
Rowing, Lying on Bench — Lats
Rowing, T-bar — Lats
Rubber Band Glute Kickback — Glutes
Run — Quads
Run - Interval Training — Quads
Run - Treadmill — Quads
Runners Lunge Stretch — Hip Flexors
Russian Twists — Obliques
Scapula Pulls — Back
Schoulder Raise (Dumbbell) — Shoulders
Schwimmen — Lower Back
Scissors — Abs
Scorpion Kick — Glutes
Seated Arnold Press — Shoulders
Seated Barbell Overhead Press — Shoulders
Seated Bench Press — Chest
Seated Cable chest fly — Chest
SEATED CABLE MID TRAP SHRUG — Lats
Seated Cable Row — Mid-Back
Seated Calf Raise — Soleus
Seated Corkscrew — Obliquus externus abdominis
Seated Dumbbell Calf Raise — Calves
Seated Dumbbell Curls — Biceps
Seated Dumbbell Shoulder Press — Shoulders
Seated Dumbbell Side Lateral — Shoulders
Seated Figure Four — Glutes
Seated Hip Abduction — Glutes
Seated Hip Adduction — Adductors
Seated Kettlebell Arnold Press — Deltoids
Seated Knee Tuck — Abs
Seated Leg Curl — Hamstrings
Seated Pancake Good Morning — Glutes
Seated Piriformis Stretch — Glutes
Seated rear delt rise — Rear Deltoids
Seated Row (Machine) — Lats
Seated Shoulder Extension Stretch — Lats
Seated Triceps Press — Triceps
Seated V-Grip Row — Lats
Seated W Curl — Biceps
Shinbox IR Stretch — Glutes
Shotgun Row — Lats
Shoulder dislocates — Shoulders
Shoulder Dumbbell Pendular Exercise — Shoulders
Shoulder External Rotation (Cable) — Shoulders
Shoulder External Rotation with Dumbbell — Shoulder
Shoulder Internal Rotation (Cable) — Shoulders
Shoulder Press, Barbell — Shoulders
Shoulder Press, Dumbbells — Shoulders
Shoulder Press, on Machine — Shoulders
Shoulder Press, on Multi Press — Shoulders
Shoulder Raise Side and Front DB — Shoulders
Shoulder Shrug — Trapezius
Shoulder width three-point push-up — Chest
Shoulder Y-pull cable — Upper Back
Shrimp Squad — Quads
Shrugs on Multipress — Shoulders
Shrugs, Barbells — Trapezius
Shrugs, Dumbbells — Trapezius
Side Bends on Machine — Obliquus externus abdominis
Side Crunch — Obliquus externus abdominis
Side Dumbbell Trunk Flexion — Obliquus externus abdominis
Side lateral raise - Back (Cable) — Shoulders
Side lateral raise - Front (Cable) — Shoulders
Side Lateral Raise (Cable) — Shoulders
Side Lying Hip Abduction — Glutes
Side Plank — Obliques
Side plank right — Obliques
Side Slides + Squats — Quads
Side split squats left — Quads
Side split squats right — Quads
Side Straight-Arm Pulldown (Cable) — Lats
Side stretch — Obliques
Side to Side Push Ups — Shoulders
Side-laying interior rotation — Trapezius
Side-lying External Rotation — Shoulders
Single Arm DB Row — Back
Single Arm Dumbbell Front Rack Hold — Core
Single Arm Leaning Lateral Raise — Lateral deltoid
Single Arm Plank to Row — Shoulders
Single Arm Preacher Curl — Biceps
Single arm row — Lats
Single Leg Extension — Quads
Single Leg Glute Bridge — Glutes
Single Leg Hamstring Stretch — Hamstrings
Single Leg Hip Thrust — Glutes
Single Leg Press — Quads
Single Leg RDL — Hamstrings
Single-Arm Standing Shoulder Press — Deltoids
Single-Leg Deadlift with Dumbbell — Hamstrings
Single-Leg Lunge with Kettlebell: — Calves
Single-leg side glute press — Calves
Sit & Reach — Hamstrings
Sit Up Elbow Thrust — Obliquus externus abdominis
Sit-ups — Abs
Sitting Calf Raises — Soleus
Sitting Calf Stretch (Dorsiflexion) — Calves
Ski Machine — Calves
Skipping - Standard — Calves
Skullcrusher Dumbbells — Triceps
Skullcrusher SZ-bar — Triceps
Skydiver with arms in T-position — Lower Back
Sled Push — Quads
Sleeper Stretch — Shoulders
Sliding Lateral Lunge — Hamstrings
Sloper hanging — Forearms
Slow Squat — Quads
Smith Machine Close-grip Bench Press — Triceps
SMITH MACHINE SLIGHT INCLINE PRESS — Chest
Smith Machine Split Squat — Hamstrings
Smith machine squat — Glutes
Smith Press — Shoulders
SMR Glutes (lax ball) — Glutes
Snach — Shoulders
Snap Down — Hamstrings
Snatch OL — Shoulders
Solo Hip Flexor Stretch — Hip Flexors
Speed Deadlift — Hamstrings
Sphinx — Abs
Spider Curl — Biceps
Splinter Sit-ups — Obliquus externus abdominis
Split squats left — Quads
Split squats right — Quads
Split Stance Romanian Deadlift — Hamstrings
Squat Jumps — Quads
Squat Thrust — Glutes
Squats — Quads
Squats on Multipress — Quads
Stair Master — Hamstrings
Standing Adduction (Cable) — Adductors
Standing Bicep Curl — Biceps
Standing biceps stretch left — Shoulders
Standing biceps stretch right — Shoulders
Standing Calf Raise — Calves
Standing Calf Raises — Calves
Standing Calf Stretch — Calves
Standing Dowel Shoulder press — Shoulders
Standing Hamstring Stretch — Hamstrings
Standing IT Band Stretch — Hip Abductors
Standing Pancake — Hamstrings
Standing Pancake Good Morning — Hamstrings
Standing Quad Stretch — Quadriceps
Standing Rope Forearm — Forearms
Standing Side Crunches — Obliquus externus abdominis
Standing Soleus Stretch — Soleus
Stationary Bike — Quads
Step Jack — Quads
Step-up — Quads
Stiff-legged Deadlifts — Hamstrings
Straddle L-Sit — Abs
Straight Arm Pulldown — Latissimus Dorsi
Straight Bar Cable Curls — Biceps
Straight Bar Cable Front Raise — Shoulders
Straight-arm Pull Down (bar Attachment) — Lats
Straight-arm Pull Down (rope Attachment) — Lats
Straight-Arm Pulldown (Cable) — Lats
Suitcase Carry — Obliques
Sumo Deadlift — Adductors
Sumo Romanian Deadlift — Hamstrings
Sumo Squats — Glutes
Superman — Glutes
Supinated Grip Bent Over Row — Lats
Supinated Lat Pulldown — Latissimus Dorsi
Supine Hip Abduction — Glutes
Supine press — Trapezius
Supino inclinado — Upper Chest
Supported Calf Stretch — Calves
Suspended crossess — Chest
Svend Press — Inner Chest
Swimming 50m sprints — Back
T-Bar Row — Mid-Back
Tall Kneeling To Standing — Quadriceps
Talons fesses — Hamstrings
Thruster — Quads
Tibialis raises — Tibialis Anterior
Toe Taps — Abs
Toe Touch — Hamstrings
Toes to bar — Abs
Top-Down Alternating Dumbbell Bench Press — Chest
Torso rotation stretch — Obliquus externus abdominis
TORSO TWIST — Abs
Towel Superman — Lats
Trap Bar Squat — Quads
Trap press — Trapezius
Trap-3 Raise — Trapezius
Trazioni impugnatura inversa — Biceps
Treadmill Cardio — Heart
Tricep Dips — Triceps
Tricep Dumbbell Kickback — Triceps
Tricep Kickback — Triceps
Tricep Pushdown on Cable — Triceps
Tricep Rope Pushdown — Triceps
Triceps Dips (Assisted) — Triceps
Triceps Extensions on Cable — Triceps
Triceps Extensions on Cable With Bar — Triceps
Triceps on Machine — Triceps
Triceps Overhead (Dumbbell) — Triceps
Triceps Pushdown — Triceps
Triceps stretch left — Triceps
Triceps stretch right — Triceps
Trunk Rotation With Cable — Obliquus externus abdominis
TRX dips — Triceps
TRX gorilla biceps curl — Brachialis
TRX hammer curl — Biceps
TRX Obliques — Obliquus externus abdominis
TRX roll out — Abs
TRX Rows — Upper Back
Trx Single Arm Bicep Curl — Biceps
TRX Tricep Extension — Triceps
Tuck L-sit — Abs
Tuck planche — Shoulders
Turkish Get-up — Core
Typewriter Pull-ups — Biceps
Underhand Lat Pull Down — Lats
Unilateral Cable row — Lats
Unilateral Cross-Body Cable Pull Down — Shoulders
Unilateral Hip Thrust — Glutes
Unilateral Lunges — Glutes
Upper Back — Shoulders
Upper External Oblique — Obliquus externus abdominis
Upright Row — Shoulders
Upright Row w/ Dumbbells — Shoulders
Upright Row, on Multi Press — Shoulders
Upright Row, SZ-bar — Shoulders
V-Bar Pulldown — Lats
Vpushup — Shoulders
W-Raise — Obliquus externus abdominis
Walking — Hamstrings
Walking Bridge — Abs
Walking Lunges — Quads
Wall Angels — Trapezius
Wall balls — Shoulders
Wall Drills — Quads
Wall Handstand — Shoulders
Wall Pushup — Chest
Wall Slides — Biceps
Wall Squat — Hamstrings
Wall-sit — Glutes
Weighted Crunch — Abs
Weighted push-ups — Chest
Weighted Step-ups — Quads
Wide Grip Bench Press — Outer Pecs
Wide Pull Up — Lats
Wide Push-Up — Chest
Wide-grip Pulldown — Lats
Windshield Wipers — Obliquus externus abdominis
Woodchop (Cable) — Obliques
World's Greatest Stretch — Full Body
Wrist curl, cable — Forearms
Wrist curl, dumbbells — Forearms
Wrist Curls — Forearms
Yoga exercise: Cow-cat — Shoulders
YTWL Exercise — Shoulders
YWTs — Upper Back
Zercher Squat — Quads
Zone 2 Running — Heart
Zottman curl — Biceps