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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.
An enhanced version of crunches using a bench to increase core engagement.
Curl a weight by bending your elbow to build and shape the biceps.
A great way to hit your upper abs, lower abs, and obliques all in one move.
Maximize bicep growth with constant tension using a cable machine.
Perform chest flyes using cables for constant tension.
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.
Isolate your triceps with this classic cable pushdown using a rope or bar attachment.
Boost your lower leg strength and stability.
A simple yet effective move to build strength and size in your calves.
Isolate your chest muscles with controlled dumbbell movements.
Laser-target your biceps with strict, controlled reps.
Classic ab move to strengthen your core and build definition.
Curl a dumbbell in each hand to build balanced, defined biceps.
Stretch and contract your chest muscles using dumbbells.
Improve shoulder health and posture with face pulls.
Strengthen your front shoulders and upper chest with front raises.
Strengthen your glutes and improve your core stability.
Strengthen your grip with focused hand gripper exercises.
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.
Strengthen your hips and improve your stability.
Strengthen your inner thighs and improve hip stability.
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.
A simple yet effective exercise for isolating the quadriceps.
A great variation to target the calf muscles with added resistance using the leg press machine.
Curl on a fixed machine path to isolate the biceps with zero balance demand.
A resistance-based abdominal exercise performed on a machine for effective core isolation.
Push the side delts to true failure on a fixed path — the rep never drifts when you fatigue.
Build strong, sculpted arms with this focused bicep exercise.
Stretch and strengthen your triceps with this overhead move.
Perform isolated chest exercises with controlled arm movements.
Isolate your biceps with controlled preacher curls.
Strengthen your hamstrings and improve your lower body stability.
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.
An effective isolation exercise to build triceps strength and definition using a rope attachment.
A great rotational move to build strong obliques and improve core stability.
An isolation exercise that targets the mid-back muscles for improved strength and posture.
A great exercise to isolate and build the soleus muscle.
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 challenging move that targets each calf independently for balanced development.
Hit your triceps hard with this isolation move.
A compound move for strengthening the calves with added resistance.
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.
A simple yet effective move to target the upper abs.
Rotate your trunk against resistance to build and strengthen the obliques.
Isolate your triceps on a seated machine with a stable, controlled pressing path.
Push down the cable to isolate your triceps and build arm definition.
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.