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Strengthen your lower back and improve your posture.
Curl a barbell with both arms to load the biceps heavy.
Strengthen your traps by performing barbell shrugs.
A compound exercise that targets multiple back muscles.
Curl a weight by bending your elbow to build and shape the biceps.
Maximize bicep growth with constant tension using a cable machine.
Weight your abs the way you weight every other muscle group.
Keep the side delt under tension through the whole arc — including the bottom inch a dumbbell never loads.
Keep the delts under tension the whole way up — the cable never lets the load rest.
A powerful upper-body exercise focusing on biceps and back.
An advanced variation targeting lats and core with a side-to-side motion.
Laser-target your biceps with strict, controlled reps.
Build full-body strength and improve your posture.
Strengthen your back and improve posture with this effective row variation.
Curl a dumbbell in each hand to build balanced, defined biceps.
Stretch and contract your chest muscles using dumbbells.
Let each wrist rotate freely as you pull — the barbell's fixed grip never lets you do that.
Improve shoulder health and posture with face pulls.
Strengthen your front shoulders and upper chest with front raises.
A classic hinge exercise that works your lower back, hamstrings, and glutes, improving flexibility and strength.
Boost your arm strength and definition.
A tough core move that hits your lower abs and obliques through a twist.
A challenging move to strengthen your lower abs and build core stability.
Perform incline barbell rows to target the upper back and traps.
Pull down the bar to build a wider back. Perfect for hitting those lats hard.
Sculpt your shoulders with this lateral raise exercise.
Sit or lie on the leg curl machine, and lift your legs up towards your butt, focusing on squeezing your hamstrings.
Curl on a fixed machine path to isolate the biceps with zero balance demand.
Push the side delts to true failure on a fixed path — the rep never drifts when you fatigue.
Strengthen your back and improve your posture with this effective exercise.
Build strong, sculpted arms with this focused bicep exercise.
Strengthen your back and improve posture with this effective exercise.
Reduce shoulder strain while building strength with neutral-grip pull-ups.
Isolate your biceps with controlled preacher curls.
Strengthen your hamstrings and improve your lower body stability.
Build upper-body strength with this classic bodyweight exercise.
A simple yet effective core exercise targeting the lower abs.
Strengthen your forearms and biceps with a reverse grip.
Strengthen your rear shoulders and upper back with reverse flys.
Strengthen your forearms and biceps with a reverse grip curl.
Strengthen your forearm extensors with this simple exercise.
Lower the barbell while keeping your legs straighter than in a conventional deadlift.
An isolation exercise that targets the mid-back muscles for improved strength and posture.
A simple yet effective exercise to shape and strengthen your shoulders.
Load the hamstrings in their most stretched position — the setup research says grows them fastest.
Strengthen your traps with simple shoulder shrugs.
A great exercise for building unilateral strength and isolating one side of the back.
A classic upper-body exercise targeting the back, biceps, and forearms.
Strengthen your biceps and forearms with this classic move.
Curl one leg at a time and stop your strong side from covering for the weak one.
Train your hamstrings through a long stretch, taking the bar from the floor on nearly straight legs.
A compound exercise for building a strong, thick back using a T-bar machine or barbell.
Lift the barbell towards your chin to target shoulders and traps.
Target your lats more intensely with this wide-grip pull-up.
Build forearm strength and grip with controlled wrist flexions.
Build forearm strength by rolling a weight up and down.
Combine regular and reverse curls for biceps and forearm gains.