Exercise Library | Build Your Perfect Workout

Triceps

Cable Lying Extension Pullover

Targets: Chest, Shoulders

triceps chest shoulders

Core

Dumbbell Side Bridge

Targets: Glutes, Shoulders

abdominals glutes shoulders

Biceps

Dumbbell Zottman Curl

Targets: Forearms

biceps forearms

Latissimus Dorsi

Lever Assisted Chin-Up

Targets: Biceps, Shoulders

lats traps biceps +1

Quadriceps

Walking on Stepmill

Targets: Glutes, Core

quads hamstrings calves +2

Core

Twist Knee Raise Side Step Jack

Targets: Legs, Glutes, Shoulders

abdominals legs glutes +1

Obliques

Dumbbell Lying Oblique V-Up

Targets: Rectus abdominis, Hip flexors, Shoulders

obliques abdominals hip flexors +1

Wrist extensors

Barbell Reverse Wrist Curl

Targets: Brachioradialis

wrist extensors forearms

Chest

Cobra Push-Up

Targets: Shoulders, Core

chest shoulders abdominals

Rectus Abdominis

Decline Crunch

Targets: Obliques

abdominals obliques

Glutes

Hip Thrusts

Targets: Hamstrings, Core

glutes hamstrings abdominals

Core

Seated Windmill

Targets: Shoulders, Obliques, Lower Back

abdominals shoulders obliques +1

Deltoids

Kettlebell Half Kneeling Shoulder Press

Targets: Core, Triceps, Upper Back

shoulders abdominals triceps +1

Deltoids (shoulders)

Weighted Round Arm Raises

Targets: Upper Trapezius

shoulders upper traps

Deltoids

Dumbbell Arnold Press

Targets: Triceps, Upper Chest

shoulders triceps upper pectoralis

Shoulders

Handstand Hold on Wall

Targets: Core

shoulders abdominals

Deltoids

Kettlebell Seated Neutral Grip Shoulder Press

Targets: Triceps, Upper Chest, Core

shoulders triceps upper pectoralis +1

Gluteus Maximus

Glute March

Targets: Core Muscles, Hip Flexors

gluteus maximus abdominals hip flexors

Triceps

Kettlebell Incline Triceps Extension

Targets: Shoulders, Core

triceps shoulders abdominals

Biceps Brachii

Kettlebell Incline Biceps Curl

Targets: Brachialis, Brachioradialis, Forearm muscles

biceps biceps forearms +2

Chest

Full Planche Push-Up

Targets: Shoulders, Arms, Core

chest shoulders arms +1

Trapezius

Barbell Decline Shrug

Targets: Rhomboids, Levator Scapulae

traps traps (mid-back) traps

Core (Abdominals)

Incline Leg Hip Raise

Targets: Glutes (Gluteus Maximus)

abdominals gluteus maximus

Quadriceps

Smith Split Squat

Targets:

quads glutes hamstrings

Quadriceps

Dumbbell Lunges

Targets: Hamstrings, Calves, Core

quads glutes hamstrings +2

Piriformis

Seated Piriformis Stretch

Targets: Glutes, Lower Back

glutes glutes lower back

Rectus Abdominis

V-Sit on Floor

Targets: Obliques, Lower Back

abdominals hip flexors obliques +1

Legs (Quadriceps)

Walking on Treadmill

Targets: Glutes, Core, Hip Flexors

quads hamstrings calves +3

Rectus Abdominis

Dumbbell Alternate V-Ups

Targets: Obliques, Hip Flexors

abdominals obliques hip flexors

Medial Deltoid

Dumbbell Incline One Arm Lateral Raise

Targets: Upper Trapezius

lateral deltoid upper traps

Obliques

Sitting Side Bend

Targets: Abdominals, Erector Spinae

obliques abdominals lower back

Neck

Neck Side Stretch

Targets: Shoulders, Upper back

neck shoulders traps

Triceps Brachii

Barbell Close Grip Bench Press

Targets: Pectoralis Major, Anterior Deltoids

triceps chest anterior deltoid

Quadriceps

Walking Cardio

Targets: Core muscles

quads hamstrings calves +1

Biceps brachii

Elbow Flexion

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Deltoids (Shoulders)

Barbell Wide Grip Upright Row

Targets: Trapezius (Upper Back)

shoulders upper traps

Latissimus Dorsi

One Arm Twisting Seated Row with Band

Targets: Rhomboids, Trapezius, Core

lats traps (mid-back) traps +1

Pectoralis Major

Bent Arm Chest Stretch

Targets: Anterior Deltoids

chest anterior deltoid

Deltoids

Band Upright Row

Targets: Trapezius, Rhomboids

shoulders traps traps (mid-back)

Glutes

Dumbbell Deadlift

Targets: Lower Back, Core

glutes hamstrings lower back +1

Quadriceps

Dumbbell Side Lunge

Targets: Glutes, Adductors

quads hamstrings glutes +1

Biceps

Cable Lying Bicep Curl

Targets: Forearms

biceps forearms

Obliques

Side Plank Hip Adduction

Targets: Gluteus Medius, Hip Adductors

obliques gluteus medius inner thigh

Quadriceps

Narrow Squat from Deficit

Targets: Glutes, Hamstrings, Core

quads glutes hamstrings +1

Gluteus Maximus

Dumbbell Rear Lunge

Targets:

gluteus maximus hamstrings quads

Arms

Battling Ropes

Targets: Legs, Back

arms shoulders abdominals +2

Chest (Pectoralis Major)

Kneeling Clock Push-Ups

Targets: Shoulders (Deltoids), Triceps (Triceps Brachii)

chest shoulders triceps

Triceps

Dumbbell Decline One Arm Hammer Press

Targets: Shoulders, Chest

triceps shoulders chest

Rectus Abdominis (lower abs)

Lever Abdominal Leg Raise

Targets: Hip Flexors, Obliques

lower abdominals hip flexors obliques

Upper trapezius

Dumbbell Incline Shrug

Targets: Levator scapulae, Rhomboids

upper traps traps traps (mid-back)

Latissimus Dorsi (Lats)

Lever Lying T-Bar Row

Targets: Rhomboids, Trapezius, Biceps

lats traps (mid-back) traps +1

Triceps

Dumbbells Seated Triceps Extension

Targets: Shoulders

triceps shoulders

Legs

Brisk Walking

Targets: Core, Glutes

legs abdominals glutes

Pectorals

Corner Wall Chest Stretch

Targets: Shoulders, Upper Back

chest shoulders traps

Abdominals

Weighted Decline Twist Sit-Up

Targets: Obliques

abdominals obliques

Latissimus Dorsi

Lever Lateral Pulldown

Targets: Biceps, Rhomboids

lats biceps traps (mid-back)

Upper Back (Rhomboids, Trapezius)

Kettlebell Incline Row

Targets: Biceps, Rear Deltoids

traps biceps posterior deltoid

Calf

Kneeling Ankle Stretch

Targets: Achilles tendon

calves calves

Posterior deltoids

Dumbbell Rear Lateral Raise

Targets: Trapezius, Rhomboids

posterior deltoid traps traps (mid-back)

Latissimus Dorsi

Chin-Up

Targets: Biceps, Trapezius, Rhomboids

lats biceps traps +1

Latissimus Dorsi (Lats)

Cable Bar Lateral Pulldown

Targets: Rhomboids, Biceps, Trapezius

lats traps (mid-back) biceps +1

Shoulders

One-Handed Hang Stretch

Targets: Upper back, Arms

shoulders traps arms

Deltoids

Dumbbell Seated Bent Arm Lateral Raise

Targets: Trapezius, Supraspinatus

shoulders traps shoulders

Spine

Puppy Pose

Targets: Chest, Neck

spine shoulders chest +1

Chest

Push-Up Plus

Targets: Shoulders, Triceps, Core

chest shoulders triceps +1

Trapezius

Neck Stretch: Extension and Inclination

Targets: Upper back muscles, Scalenes

traps neck traps +1

Hip Adductors

Side Plank Hip Adduction (Bent Knee)

Targets: Obliques, Transverse Abdominis, Quadratus Lumborum

inner thigh obliques abdominals +1

Rectus Abdominis

Sitting Scissors Lift Crunch

Targets: Obliques, Hip Flexors

abdominals obliques hip flexors

Rectus Abdominis

Flutter Kicks

Targets: Hip Flexors

abdominals hip flexors

Core (Obliques)

Straight Leg Wipers

Targets: Hip Flexors, Lower Back Muscles

obliques abdominals hip flexors +1

Quadriceps

Plyo Sit Squat (Wall)

Targets: Glutes, Hamstrings, Calves

quads glutes hamstrings +1

Upper Back

Hammer Grip Pull-Ups on Dip Cage

Targets: Forearms, Shoulders

traps biceps forearms +1

Latissimus Dorsi

Dumbbell Incline Row

Targets: Rhomboids, Trapezius, Biceps

lats traps (mid-back) traps +1

Gluteus Medius

Lever Seated Hip Abduction

Targets: Gluteus Minimus, Tensor Fasciae Latae

gluteus medius gluteus medius outer quadricep

Triceps

Band Skull Crusher

Targets: Shoulders, Core

triceps shoulders abdominals

Chest (Pectoralis Major)

Barbell Leg Twist Press

Targets: Core (Abdominals and Obliques), Shoulders

chest abdominals shoulders

Core (Rectus Abdominis, Obliques)

Kneeling Dynamic Plank

Targets: Shoulders, Chest, Legs (Quadriceps)

abdominals shoulders chest +1

Deltoids

Lever Military Press

Targets: Triceps, Upper Chest

shoulders triceps upper pectoralis

Hamstrings

Bodyweight Standing Romanian Deadlift

Targets: Glutes, Lower Back

hamstrings glutes lower back

Rectus Abdominis

Overhead Crunches

Targets: Obliques

abdominals obliques

Gastrocnemius

Lever Standing Calf Raise

Targets: Soleus

gastrocnemius soleus

Rectus Abdominis

Hanging Leg Hip Raise

Targets: Hip Flexors

abdominals hip flexors

Glutes

Bench Hip Extensions

Targets: Hamstrings

glutes hamstrings

Thighs

Barbell Sumo Squats

Targets: Hamstrings, Calves, Core

thighs glutes hamstrings +2

Triceps brachii

Dumbbell Lying Triceps Extension

Targets: Anconeus, Deltoids

triceps forearms shoulders

Anterior Deltoid

Cable Front Raise

Targets: Lateral Deltoid, Trapezius

anterior deltoid lateral deltoid traps

Biceps Brachii

Smith Machine Bicep Curl

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Lateral Deltoids

Dumbbell One-Arm Lateral Raise

Targets: Trapezius, Supraspinatus

lateral deltoid traps shoulders

Biceps Brachii

Dumbbell Seated Preacher Curls

Targets: Brachialis

biceps biceps

Glutes

Elliptical Lateral Walk

Targets: Quads, Hamstrings, Calves

glutes quads hamstrings +1

Gluteus Medius

Side Hip Abduction

Targets: Gluteus Minimus

gluteus medius gluteus medius

Shoulders

Battling Ropes Jumping Jacks

Targets: Legs, Core

shoulders legs abdominals

Upper back (rhomboids and trapezius)

Lever High Row

Targets: Rear deltoids

traps posterior deltoid

Deltoids (anterior)

Cable Y Raise

Targets:

anterior deltoid lateral deltoid posterior deltoid +1

Gluteus Medius

Cable Hip Abduction

Targets: Gluteus Minimus, Tensor Fasciae Latae

gluteus medius gluteus medius outer quadricep

Deltoids

Barbell Standing Wide Military Press

Targets: Trapezius, Triceps, Core Stability Muscles

shoulders traps triceps +1

Triceps Brachii

Cable Pushdown with Rope Attachment

Targets: Anconeus

triceps forearms

Rear Deltoids

Cable Crossover Reverse Fly

Targets: Rhomboids, Upper Back

posterior deltoid traps (mid-back) traps

Quadriceps

Lever Belt Squat

Targets: Hamstrings, Glutes

quads hamstrings glutes

Biceps Brachii

Cable Curls with Multipurpose V-Bar

Targets: Forearm Flexors

biceps wrist flexors

Deltoids (Shoulders)

Dumbbell Seated Lateral Raise

Targets: Upper Trapezius

shoulders upper traps

Quadriceps

Smith Squats

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +1

Quadriceps

High Knee Skips

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +2

Erector Spinae (Lower Back)

Hyperextensions

Targets: Gluteus Maximus, Hamstrings

lower back gluteus maximus hamstrings

Rotator cuff muscles

Dumbbell Side Lying Internal Rotation

Targets: Deltoids

shoulders shoulders

Pectoralis Major

Cable Low Fly

Targets: Anterior Deltoids, Triceps

chest anterior deltoid triceps

Legs

Kettlebell Hang Clean

Targets: Core, Shoulders, Back

legs abdominals shoulders +1

Biceps Brachii

EZ Barbell Standing Wide Grip Biceps Curl

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Shoulders

Kettlebell Double Jerk

Targets: Legs, Back

shoulders abdominals legs +1

Core

Front Plank with Twist

Targets: Obliques, Shoulders, Back

abdominals obliques shoulders +1

Chest

Superman Push-Up

Targets: Shoulders, Triceps, Core

chest shoulders triceps +1

Calves

Sled Calf Press

Targets: Hamstrings, Quadriceps

calves hamstrings quads

Forearm flexors

Dumbbell Standing Reverse Curl

Targets: Biceps brachii

wrist flexors biceps

Triceps

Cable Triceps Pushdown

Targets: Shoulders, Forearms

triceps shoulders forearms

Quadriceps

Kettlebell Goblet Squat

Targets: Glutes, Hamstrings

quads glutes hamstrings

Latissimus Dorsi

Lever Unilateral Row

Targets: Rhomboids, Trapezius, Biceps

lats traps (mid-back) traps +1

Gastrocnemius

Lever Rotary Calf Raises

Targets: Soleus

gastrocnemius soleus

Trapezius

Scapular Pull-Up

Targets: Shoulder stabilizers

traps traps (mid-back) shoulders

Hamstrings

Head to Knee Pose (Janu Sirsasana)

Targets: Lower back, Spinal muscles

hamstrings lower back lower back

Calves

One Leg Donkey Calf Raise

Targets: Soleus, Gastrocnemius

calves soleus gastrocnemius

Deltoids

Band Seated Shoulder Press

Targets: Triceps, Upper Chest

shoulders triceps upper pectoralis

Biceps

Band Incline Alternate Hammer Curl

Targets: Forearms, Shoulders

biceps forearms shoulders

Triceps

Cable High Pulley Overhead Tricep Extension

Targets: Shoulders

triceps shoulders

Hip Abductors

X-Band Side Walk

Targets: Gluteus Medius, Gluteus Maximus

glutes gluteus medius gluteus maximus

Deltoids

Kettlebell Kneeling Shoulder Bottom Up Hold

Targets:

shoulders abdominals

Lower Abdominals

Leg Raises on Chair

Targets: Hip Flexors, Core Stabilizers

lower abdominals hip flexors abdominals

Shoulders

Barbell Snatch Balance

Targets: Legs, Core, Back

shoulders legs abdominals +1

Abdominals

Dumbbell Overhead Sit-Up with Legs on Bench

Targets: Shoulders, Hip Flexors

abdominals shoulders hip flexors

Deltoids

Single Arm Shoulder Press with Band

Targets: Core muscles

shoulders abdominals

Inner thighs

Side Lunges

Targets: Glutes, Hamstrings, Calves

inner thigh outer quadricep quads +3

Latissimus Dorsi

Close Grip Chin-Ups

Targets: Biceps Brachii, Rhomboids

lats biceps traps (mid-back)

Wrist Flexors

Dumbbell Over Bench One Arm Neutral Wrist Curl

Targets: Forearm Flexors

wrist flexors wrist flexors

Quadriceps

Lever Squat

Targets: Hamstrings, Glutes

quads hamstrings glutes

Quadriceps

Dumbbell Supported Squats

Targets: Hamstrings, Glutes

quads hamstrings glutes

Core

Sitting Side Step Tuck on a Padded Stool

Targets: Hip Flexors, Quadriceps

abdominals obliques hip flexors +1

Quadriceps

Barbell Step-Up

Targets: Glutes, Hamstrings, Calves

quads glutes hamstrings +2

Abdominals

Half Sit-Ups

Targets: Hip flexors

abdominals hip flexors

Core

Twist Hip Lift

Targets: Hip Flexors, Lower Back

abdominals hip flexors lower back

Latissimus dorsi

Cable Straight Back Seated Row

Targets: Rhomboids, Trapezius, Biceps

lats traps (mid-back) traps +1

Pectoralis Major

Barbell Wide Bench Press

Targets: Anterior Deltoids, Triceps Brachii

chest anterior deltoid triceps

Quadriceps

Sled Hack Squats

Targets: Hamstrings, Glutes

quads hamstrings glutes

Pectoralis Major

Chest Bench Press

Targets: Triceps Brachii, Deltoids

chest triceps shoulders

Shoulders (Deltoids)

Kettlebell Double Push Press

Targets: Triceps, Core, Legs

shoulders triceps abdominals +1

forearm flexors

Fingers Down Forearm Stretch

Targets: wrist extensors

wrist flexors wrist extensors

Quadriceps

One-Legged Sled Press

Targets:

quads hamstrings glutes

Triceps

Dumbbell Lying Alternate Arm Extension

Targets: Shoulders, Core

triceps shoulders abdominals

Chest

Single Arm Push-Up

Targets: Shoulders, Triceps, Core

chest shoulders triceps +1

Triceps

Dumbbell One-Arm Triceps Extension

Targets: Shoulders, Core

triceps shoulders abdominals

Rear Deltoids

Dumbbell Rear Lateral Raise with Head Support

Targets: Upper Trapezius, Rhomboids

posterior deltoid upper traps traps (mid-back)

Anterior Deltoids

Dumbbell Incline Front Raise

Targets: Upper Chest, Core

anterior deltoid upper pectoralis abdominals

Biceps Brachii

Lever Alternate Biceps Curl

Targets: Brachialis

biceps biceps

Upper Back

Lever High Row (Plate-Loaded)

Targets: Lats, Rhomboids, Trapezius

traps lats traps (mid-back) +1

Quadriceps

Jack Jump

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +1

Triceps

Lever Seated Dip

Targets: Shoulders, Chest

triceps shoulders chest

Shoulders

Boxing Right and Left Hook

Targets: Arms, Core, Legs

shoulders arms abdominals +1

Chest muscles

Standing One-Arm Chest Stretch

Targets: Shoulders

chest shoulders

Deltoids

Smith Behind the Neck Press

Targets: Trapezius, Triceps

shoulders traps triceps

Chest (Pectorals)

Dumbbell Pullover

Targets: Lats (Latissimus Dorsi), Triceps

chest lats triceps

Hamstrings

Ring Hip Lift Single Leg Curl

Targets: Quadriceps, Core

hamstrings glutes quads +1

Biceps

Cable Seated Overhead Curl

Targets: Brachialis, Brachioradialis, Anterior Deltoids

biceps biceps forearms +1

Core

Kettlebell Figure 8

Targets:

abdominals shoulders arms +2

lower back

Superman Exercise

Targets: glutes, core

lower back glutes abdominals

Core

Cross Climbers on a Padded Stool

Targets: Shoulders, Cardiovascular system

abdominals legs shoulders +1

Core

Bird Dog Exercise

Targets: Lower Back, Glutes, Shoulders

abdominals lower back glutes +1

Latissimus Dorsi

Kneeling Lat Stretch

Targets: Erector Spinae, Shoulders

lats lower back shoulders

Shoulders

Kettlebell Angled Press

Targets: Triceps, Upper Chest

shoulders triceps upper pectoralis

Core (Obliques)

Diagonal In-Out on Chair

Targets: Hip Flexors, Quadriceps

obliques abdominals hip flexors +1

Shoulders

Kettlebell Alternating Press on Floor

Targets: Triceps, Chest

shoulders triceps chest

Quadriceps

Dumbbell Step-Up

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +1

Hamstrings

Barbell Romanian Deadlift

Targets: Glutes, Lower Back, Core

hamstrings glutes lower back +1

Biceps

Dumbbell High Curl

Targets: Forearms, Shoulders

biceps forearms shoulders

Latissimus Dorsi

Cable Seated Supine Grip Row

Targets: Rhomboids, Trapezius

lats traps (mid-back) traps

Arms

Bodybuilding Pose

Targets: Core muscles

arms chest back +2

Posterior Deltoids

Dumbbell Rear Fly

Targets: Rhomboids, Trapezius

posterior deltoid traps (mid-back) traps

Calves

Sitting Toe Pull Calf Stretch

Targets: Hamstrings

calves hamstrings

Latissimus Dorsi

Cable Lateral Pulldown with V-Bar

Targets: Trapezius, Rhomboids, Biceps

lats traps traps (mid-back) +1

Rectus Abdominis

Plank Hand Switch

Targets: Shoulders, Arms, Glutes

abdominals obliques shoulders +3

Triceps Brachii

Cable Alternate Triceps Extension

Targets: Shoulders, Chest

triceps shoulders chest

Biceps

Lever Assisted Standing Chin-Ups

Targets: Latissimus Dorsi

biceps lats

Chest

Dumbbell Alternating Floor Press

Targets: Shoulders, Triceps

chest shoulders triceps

Scapular stabilizers

Scapula Push-Ups

Targets: Pectoral muscles

traps chest

Biceps Brachii

Band Concentration Curls

Targets: Brachialis

biceps biceps

Pectoralis Major (lower chest)

Cable Decline Fly

Targets: Anterior Deltoids, Triceps

mid and lower chest anterior deltoid triceps

Back

Sitting Bent Over Back Stretch

Targets: Hamstrings

back hamstrings

Back

Standing Reach Up Back Rotation Stretch

Targets: Shoulders, Spine

back shoulders spine

Biceps

Kettlebell Incline Inner Biceps Curl

Targets: Brachialis, Forearms

biceps biceps forearms

Hamstrings

Barbell Stiff-Legged Deadlift

Targets: Glutes, Lower Back

hamstrings glutes lower back

Upper Trapezius

Cable Shrug

Targets: Levator Scapulae

upper traps traps

Pectoralis Major

Cable Standing Chest Press

Targets: Triceps, Deltoids

chest triceps shoulders

Deltoids

Dumbbell Side-Lying One-Hand Raise

Targets: Core

shoulders abdominals

Rear Deltoids

Cable Seated Rear Lateral Raise

Targets: Upper Trapezius, Rhomboids

posterior deltoid upper traps traps (mid-back)

Latissimus Dorsi

Barbell One-Arm Bent-Over Row

Targets: Rhomboids, Trapezius, Biceps

lats traps (mid-back) traps +1

Hamstrings

Smith Machine Single Leg Deadlift

Targets: Glutes, Lower Back

hamstrings glutes lower back

Latissimus Dorsi

Lying Side Lat Stretch with Exercise Ball

Targets: Obliques, Shoulders

lats obliques shoulders

Brachioradialis

Barbell Reverse Preacher Curl

Targets: Wrist extensors

forearms wrist extensors

Hamstrings

Lever Seated Leg Curl

Targets: Calves, Glutes

hamstrings calves glutes

Upper Back

Jumping Pull-Up

Targets: Biceps, Shoulders

traps biceps shoulders

Triceps

Dumbbell Close Grip Press

Targets: Pectorals, Shoulders

triceps chest shoulders

Core (abdominals)

Wide Front Elbow Plank

Targets: Shoulders, Triceps, Back

abdominals shoulders triceps +1

Latissimus Dorsi

Lever Lateral Wide Pulldown

Targets: Rhomboids, Trapezius, Biceps

lats traps (mid-back) traps +1

Forearms

Plate Pinch

Targets: Grip muscles

forearms forearms

Pectoralis Major

Dumbbell Lying Hammer Press

Targets: Triceps, Deltoids

chest triceps shoulders

Calves

Jump Rope

Targets: Shoulders, Core, Thighs

calves shoulders abdominals +1

Triceps

Diamond Push-up Against Wall

Targets: Chest, Shoulders, Core

triceps chest shoulders +1

Spinal extensors

Spine Stretch

Targets: Hamstrings, Lower back muscles

lower back hamstrings lower back

Quadriceps

Smith Hack Squat

Targets: Hamstrings, Glutes

quads hamstrings glutes

Rectus abdominis

Weighted Decline Crunch

Targets: Obliques

abdominals obliques

Biceps

Dumbbell Incline Hammer Curls

Targets: Forearms, Shoulders

biceps forearms shoulders

Rhomboids

Cable Single Arm High Scapular Row

Targets: Biceps, Deltoids

traps (mid-back) traps biceps +1

Hamstrings

Barbell Clean Pull

Targets: Glutes, Trapezius, Lower Back

hamstrings glutes traps +1

Glutes

Bent Leg Kickback

Targets: Hamstrings, Core

glutes hamstrings abdominals

Shoulders

Max Speed Uppercut

Targets: Legs, Core

shoulders legs abdominals

Quadriceps

Barbell Full Squat

Targets: Calves, Lower Back, Core

quads hamstrings glutes +3

Biceps

Band Incline Biceps Curls

Targets: Forearms

biceps forearms

Quadriceps

Running

Targets: Glutes, Hip Flexors, Core

quads hamstrings calves +3

Biceps Brachii

Barbell Standing Close Grip Curl

Targets: Brachialis

biceps biceps

Shoulders (deltoids)

Band Y Raise

Targets: Upper back (trapezius), Upper back (rhomboids)

shoulders upper traps traps (mid-back)

Chest

Push-ups

Targets: Shoulders, Triceps, Core

chest shoulders triceps +1

Glutes

Kettlebell One-Legged Deadlift

Targets: Hamstrings, Core, Lower Back

glutes hamstrings abdominals +1

Biceps Brachii

Dumbbell Biceps Curl

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Quadriceps

Split Jump to Box

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +1

Biceps (Biceps Brachii)

Kettlebell Prone Incline Curl

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Deltoids

Dumbbell Seated Alternate Press

Targets: Triceps, Upper Chest

shoulders triceps upper pectoralis

Core muscles (abdominals and obliques)

Bottoms Up

Targets: Shoulders

abdominals shoulders

Flexor muscles of the forearm

Barbell Wrist Curl

Targets: Muscles of the wrist, Muscles of the hand

wrist flexors forearms hands

Rectus Abdominis

Sitting Air Bike

Targets: Obliques

abdominals obliques

Quadriceps

Hands Up Knee Up

Targets: Hamstrings, Calves, Core

quads hamstrings calves +1

Biceps

Cable One-Arm Curl

Targets: Forearms

biceps forearms

Deltoids (Shoulders)

Dumbbell Standing Alternate Raises

Targets: Trapezius (Upper Back), Supraspinatus (Shoulder Stabilizer)

shoulders upper traps shoulders

Triceps brachii

EZ Barbell Seated Triceps Extension

Targets: Anconeus

triceps forearms

Gluteus Maximus

Smith Hip Raise

Targets: Hamstrings, Lower Back

gluteus maximus hamstrings lower back

Biceps Brachii

Barbell Seated Close-Grip Concentration Curl

Targets: Brachialis, Forearms

biceps biceps forearms

Obliques

Weighted Side Bend on Stability Ball

Targets: Rectus abdominis, Quadratus lumborum

obliques abdominals lower back

Quadriceps

Barbell High Bar Squat

Targets: Hamstrings, Glutes, Core

quads hamstrings glutes +1

latissimus dorsi

Archer Pull-Ups

Targets: biceps, rhomboids, trapezius

lats biceps traps (mid-back) +1

Core Muscles

Reverse Plank

Targets: Glutes, Shoulders, Back Muscles

abdominals glutes shoulders +1

Rotator cuff muscles (external rotators)

Dumbbell Upright Shoulder External Rotation

Targets: Deltoids (shoulder muscles)

shoulders shoulders

Pectoralis Major (Upper Chest)

Dumbbell Palms-In Incline Bench Press

Targets: Deltoids (Shoulders), Triceps Brachii (Back of Arms)

upper pectoralis shoulders triceps

Hamstrings

Barbell Seated Good Mornings

Targets: Glutes, Erector Spinae

hamstrings glutes lower back

Pectoralis Major

Wide Grip Chest Dips

Targets: Triceps Brachii, Deltoids

chest triceps shoulders

Gastrocnemius

Standing Calf Raise on a Staircase

Targets: Soleus

gastrocnemius soleus

Quadriceps

Barbell Rear Lunge

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +1

Calves

Smith One Leg Floor Calf Raise

Targets: Soleus, Gastrocnemius

calves soleus gastrocnemius

Core

Around the World Superman Hold

Targets: Lower back, Shoulders, Glutes

abdominals lower back shoulders +1

Chest

Single Arm Push-up (on Knees)

Targets: Shoulders, Triceps, Core

chest shoulders triceps +1

Rectus Abdominis

Band Jackknife Sit-Up

Targets: Obliques, Hip Flexors

abdominals obliques hip flexors

Gastrocnemius

Calf Raise from Deficit with Chair Support

Targets: Soleus

gastrocnemius soleus

Deltoids (Shoulders)

Dumbbell Standing Alternate Overhead Press

Targets: Triceps, Core Muscles

shoulders triceps abdominals

Hips

Dumbbell Full Swing

Targets: Glutes, Shoulders, Core

hips glutes shoulders +1

Trapezius

Cable High Row

Targets: Latissimus Dorsi, Rear Deltoids

traps traps (mid-back) lats +1

Biceps Brachii

Dumbbell Preacher Curl on Exercise Ball

Targets: Brachialis, Core Muscles

biceps biceps abdominals

Shoulders

Kettlebell Two Arm Clean

Targets: Arms, Core, Legs

shoulders arms abdominals +1

Quadriceps

One Leg Squat

Targets: Glutes, Hamstrings, Core

quads glutes hamstrings +1

Pectorals

Above Head Chest Stretch

Targets: Deltoids, Trapezius, Rhomboids

chest shoulders traps +1

Quadriceps

Forward Hop on a Padded Stool

Targets: Hamstrings, Calves, Glutes

quads hamstrings calves +1

Ankle flexors

Dynamic Weight-Bearing Ankle Dorsi Flexion

Targets: Calves, Stabilizing muscles around the ankle

calves calves calves

Quadriceps

Band Thrusters

Targets: Shoulders, Glutes, Core

quads hamstrings shoulders +2

Deltoid muscles (shoulders)

Barbell Seated Military Press

Targets: Triceps, Upper pectoral muscles, Upper back muscles

shoulders triceps upper pectoralis +1

Hamstrings

Trap Bar Deadlift

Targets: Glutes, Quads, Lower Back

hamstrings glutes quads +1

Quadriceps

Knee Tuck Jump

Targets: Calves, Core

quads hamstrings glutes +2

Chest

Dynamic Chest Stretch

Targets: Shoulders

chest shoulders

Quadriceps

Dumbbell Jumping Squats

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +1

Deltoids

Dumbbell Seated Shoulder Press (Parallel Grip)

Targets: Triceps, Upper Chest

shoulders triceps upper pectoralis

Chest (Pectorals)

Kneeling Push-Ups

Targets: Triceps, Shoulders, Core

chest triceps shoulders +1

Lower Abdominals

Decline Bent Leg Reverse Crunch

Targets: Hip Flexors

lower abdominals hip flexors

Knee Flexors

Seated Knee Flexor and Hip Adductor Stretch

Targets: Hip Adductors

hamstrings inner thigh

Chest (Pectoralis Major)

Dumbbell Incline Twisted Fly

Targets: Shoulders (Deltoids), Triceps

chest shoulders triceps

Deltoids

Lever Seated Shoulder Press

Targets: Triceps, Upper Chest

shoulders triceps upper pectoralis

Triceps brachii

Cable Reverse Grip Pushdown

Targets: Forearms, Deltoids

triceps forearms shoulders

Forearm muscles

Dumbbell Behind the Back Finger Curl

Targets: Wrist extensors

forearms wrist extensors

Glutes

Band Pull Through

Targets: Hamstrings, Lower back

glutes hamstrings lower back

Triceps

Cable Rear Drive for Upper Arms

Targets: Shoulders (Deltoids)

triceps shoulders

Quadriceps

Single Leg Low Box Squats

Targets: Hamstrings, Glutes, Core

quads hamstrings glutes +1

Deltoids

Kettlebell Seated Shoulder Press

Targets: Triceps, Supraspinatus, Serratus Anterior

shoulders triceps shoulders +1

Rear Deltoids

Rear Deltoid Stretch

Targets: Upper Trapezius, Rhomboids

posterior deltoid upper traps traps (mid-back)

Quadriceps

Smith Front Squat

Targets: Hamstrings, Glutes, Core

quads hamstrings glutes +1

Pectoralis Major (lower portion)

Dumbbell Decline Bench Press

Targets: Triceps Brachii, Deltoids (anterior)

mid and lower chest triceps anterior deltoid

Biceps Brachii (with emphasis on the brachialis)

Dumbbell One-Arm Hammer Preacher Curl

Targets: Brachioradialis

biceps forearms

Deltoids

Dumbbell Incline Shoulder Raises

Targets: Trapezius, Supraspinatus

shoulders traps shoulders

Hamstrings

Lever Lying Leg Curl

Targets: Calves, Glutes

hamstrings calves glutes

lower abdomen

Reverse Crunches

Targets: core muscles, hip flexors, obliques

lower abdominals abdominals hip flexors +1

Quadriceps

Dumbbell Front Rack Lunges

Targets: Hamstrings, Glutes, Core

quads hamstrings glutes +1

Shoulder Flexors

Seated Shoulder Flexor Depressor Retractor Stretch

Targets: Chest Muscles, Upper Back Muscles

shoulders chest traps

Deltoids

Smith Standing Shoulder Press

Targets: Triceps, Upper Chest, Core

shoulders triceps upper pectoralis +1

calf

One Leg Floor Calf Raise

Targets: soleus, gastrocnemius

calves soleus gastrocnemius

Back (Latissimus Dorsi)

Ring Self-Assisted Pull-Ups

Targets: Shoulders, Core

lats biceps shoulders +1

Quadriceps

Landmine Squat and Press

Targets: Core, Glutes, Triceps

quads hamstrings shoulders +3

Rear Deltoids

Cable Standing Rear Delt Row

Targets: Trapezius, Rhomboids

posterior deltoid traps traps (mid-back)

Upper Pectorals

Lever Incline Chest Press

Targets: Front Deltoids, Triceps

upper pectoralis anterior deltoid triceps

Glutes

Resistance Band Lateral Walk

Targets: Hip abductors

glutes glutes

Obliques

Lateral Flexion of the Spine

Targets: Erector Spinae

obliques lower back

Sternocleidomastoid

Rotating Neck Stretch

Targets: Trapezius

neck traps

Wrist extensors

Wrist Extension

Targets: Forearm muscles

wrist extensors forearms

Cardiovascular System

Walk Wave Machine Cardio

Targets: Legs, Glutes, Core

cardiovascular legs glutes +1

Hamstrings

Self-Assisted Inverse Leg Curl

Targets: Glutes, Core

hamstrings glutes abdominals

Abdominals

Barbell Rollout

Targets: Shoulders, Lats, Hips

abdominals shoulders lats +1

Biceps Brachii

EZ Barbell Curl

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Rectus Abdominis

Cable Kneeling Crunch

Targets: Obliques, Transverse Abdominis

abdominals obliques abdominals

Shoulders

Push Press

Targets: Arms, Core, Triceps

shoulders arms abdominals +1

Biceps Brachii

Cable One-Arm Biceps Curl

Targets: Brachialis, Forearm Flexors

biceps biceps wrist flexors

Chest (Pectoralis Major)

Dumbbell Pullover on Exercise Ball

Targets: Back (Latissimus Dorsi, Trapezius), Core (Abdominals)

chest traps abdominals

Quadriceps

Barbell Hack Squat

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +1

Abdominals

Pull-Ins on Stability Ball

Targets: Hip Flexors, Quadriceps, Shoulders

abdominals hip flexors quads +1

Latissimus Dorsi

Cable Standing Lat Pushdown with Rope

Targets: Biceps, Trapezius

lats biceps traps

Trapezius

Barbell Overhead Shrug

Targets: Deltoids

traps shoulders

Rectus Abdominis

Crunch on Stability Ball

Targets: Obliques, Erector Spinae

abdominals obliques lower back

Pectoralis Major (Chest)

Side Kneeling Push-up

Targets: Triceps (Back of arms)

chest shoulders triceps

Chest (Pectoralis Major)

Resistance Band Assisted Push-Ups

Targets: Shoulders (Deltoids), Triceps, Core

chest shoulders triceps +1

Shoulders

Kettlebell Around Head Rotation

Targets: Core, Back, Arms

shoulders abdominals back +1

Triceps

Elbow Extension and Supination - Pronation Forearm

Targets: Forearm muscles (supinator and pronator)

triceps forearms

Glutes

Lying Leg Hip Raise

Targets: Hamstrings, Core

glutes hamstrings abdominals

Trapezius

Dumbbell Decline Shrug

Targets: Levator Scapulae

traps traps

Triceps

Side Push-ups

Targets: Shoulders, Core, Chest

triceps shoulders abdominals +1

Biceps Brachii

Dumbbell Standing Biceps Curl

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Shoulders

Kettlebell Seesaw Press

Targets: Core, Triceps

shoulders abdominals triceps

Pectorals (Chest)

Chest Tap Push-Up

Targets: Deltoids (Shoulders), Triceps

chest shoulders triceps

Quadriceps

Sumo Squats

Targets: Hamstrings, Inner Thighs, Hip Flexors

quads glutes hamstrings +2

Pectorals

Lever Crossovers

Targets: Deltoids, Triceps

chest shoulders triceps

Obliques

Cable Standing One-Arm Serratus Crunch

Targets: Serratus Anterior

obliques chest

Chest (Pectoralis major)

Band Bench Press

Targets: Triceps (Triceps brachii), Shoulders (Deltoids)

chest triceps shoulders

Latissimus dorsi

Cable Pulldown

Targets: Trapezius, Rhomboids, Rotator cuff

lats traps traps (mid-back) +1

Quadriceps

Barbell Low Bar Squats

Targets: Glutes, Hamstrings, Lower Back

quads glutes hamstrings +1

Core

Inchworm Exercise

Targets: Hamstrings, Shoulders, Calves

abdominals hamstrings shoulders +1

Upper Chest (Pectoralis Major)

Barbell Incline Bench Press

Targets: Deltoids (Shoulders), Triceps

upper pectoralis shoulders triceps

Shoulders

Standing Top Clap Back Clap Stretch

Targets:

shoulders chest traps

Quadriceps

Sled Leg Press at 45 Degrees

Targets:

quads hamstrings glutes

Pectoralis Major

Barbell Flat Bench Press

Targets: Triceps Brachii, Anterior Deltoids

chest triceps anterior deltoid

Gastrocnemius

Barbell Standing Calf Raise

Targets: Soleus

gastrocnemius soleus

Pectoralis Major (Lower)

Smith Decline Bench Press

Targets: Deltoids (Anterior), Triceps Brachii

mid and lower chest anterior deltoid triceps

Glutes

Smith Bent Knee Good Morning

Targets: Hamstrings, Lower back

glutes hamstrings lower back

Quadriceps

Sled Leg Press

Targets: Hamstrings, Glutes

quads hamstrings glutes

Quadriceps

Barbell Quarter Squats

Targets: Hamstrings

quads hamstrings

Forearm extensor muscles

Barbell Standing Back Wrist Curl

Targets: Wrist muscles, Grip muscles

wrist extensors forearms forearms

Middle Deltoids

Cable One Arm Lateral Raise

Targets: Trapezius, Supraspinatus

lateral deltoid traps shoulders

Pectoralis major

Smith Bench Press

Targets:

chest chest shoulders +1

Pectorals

Cable Incline Fly on Stability Ball

Targets: Triceps, Deltoids

chest triceps shoulders

Lower Pectorals

Barbell Decline Pullover

Targets: Latissimus Dorsi, Triceps Brachii, Core Muscles

mid and lower chest lats triceps +1

Glutes

Pelvic Tilt into Bridge

Targets: Core (abdominals), Hamstrings

glutes abdominals hamstrings

Calves

Lever Seated Calf Raise

Targets: Achilles Tendon

calves calves

Rotator cuff muscles

Cable Standing Shoulder External Rotation

Targets: Deltoids, Infraspinatus

shoulders shoulders shoulders

Rhomboids

Sitting Scapular Adduction

Targets: Trapezius, Rear Deltoids

traps (mid-back) traps posterior deltoid

Quadriceps

Side Step Swipes

Targets: Calves, Core

quads hamstrings glutes +2

Quadriceps

Sissy Squat

Targets: Calves, Glutes

quads calves glutes

Biceps Brachii

Cable One Arm Preacher Curl

Targets: Brachialis

biceps biceps

Latissimus Dorsi

Cable Palm Rotational Row

Targets: Rhomboids, Biceps Brachii, Core muscles

lats traps (mid-back) biceps +1

Abdominals

L-Sit on Floor

Targets: Hip Flexors, Shoulders, Quadriceps

abdominals hip flexors shoulders +1

Biceps

Inverted Chin Curl with Bent Knee between Chairs

Targets: Triceps, Shoulders, Core

biceps triceps shoulders +1

Quadriceps

Quick Feet Run

Targets: Calves, Hamstrings, Glutes

quads calves hamstrings +1

Deltoids

Cable Twisting Overhead Press

Targets: Core, Upper Back

shoulders triceps abdominals +1

Chest (Pectoralis Major)

Plyometric Push-Ups

Targets: Shoulders (Deltoids), Triceps, Core

chest shoulders triceps +1

Quadriceps

Dumbbell Thruster

Targets: Shoulders, Glutes, Hamstrings

quads shoulders glutes +2

Shoulders

Kettlebell Double Alternating Hang Clean

Targets: Back, Legs

shoulders back legs

Rectus abdominis

Lever Total Abdominal Crunch

Targets: Obliques

abdominals obliques

Core

Straight Arm Double Knee Drive

Targets: Hip flexors, Quadriceps

abdominals hip flexors quads

Obliques

Barbell Standing Twist

Targets: Abdominals, Lower Back

obliques abdominals lower back

Biceps

Cable Hammer Curls

Targets: Forearms, Brachialis

biceps forearms biceps

Hip Adductors

Standing Bent Knee Hip Adductor Stretch

Targets: Hip Flexors, Quadriceps

inner thigh hip flexors quads

Obliques

Sitting Side Reach Stretch

Targets: Latissimus dorsi

obliques lats

Hamstrings

Sliding Leg Curl on Floor with Towel

Targets: Glutes

hamstrings glutes

Rear Deltoids

Cable Standing Cross-over High Reverse Fly

Targets: Rhomboids, Trapezius

posterior deltoid traps (mid-back) traps

Glutes

Dumbbell Glute Bridge

Targets: Hamstrings, Lower Back

glutes hamstrings lower back

Triceps

Dumbbell Lying Extensions

Targets: Shoulders

triceps shoulders

Triceps

Dumbbell Lying One-Arm Supinated Triceps Extension

Targets: Core

triceps abdominals

Hamstrings

Dumbbell Romanian Deadlift

Targets: Glutes, Lower Back, Core

hamstrings glutes lower back +1

Rectus Abdominis

Floor Crunches

Targets: Obliques

abdominals obliques

Biceps Brachii

Cable Biceps Curl (SZ Bar)

Targets: Brachialis, Forearms

biceps biceps forearms

Triceps

Cable Standing Close Press

Targets: Shoulders (Deltoids)

triceps shoulders

Latissimus Dorsi

Inverted Row Between Chairs

Targets: Biceps Brachii, Trapezius

lats traps (mid-back) biceps +1

Anterior Deltoids

Barbell Front Raise

Targets: Lateral Deltoids, Upper Chest

anterior deltoid lateral deltoid upper pectoralis

Quadriceps

Lever Seated Leg Extension

Targets: Hamstrings

quads hamstrings

Triceps brachii

Dumbbell Decline Triceps Extension

Targets: Anconeus

triceps forearms

Quadriceps

Wall Sit

Targets: Glutes, Core

quads glutes abdominals

Back (Latissimus Dorsi)

Assisted Chin-Ups

Targets: Biceps, Shoulders (Deltoids), Forearms

lats biceps shoulders +2

Rear Deltoids

Barbell Rear Delt Raise

Targets: Upper Trapezius, Rhomboids

posterior deltoid upper traps traps (mid-back)

Core (abdominals and obliques)

Front Elbow Plank

Targets: Shoulders, Back

abdominals shoulders back

Biceps brachii

Dumbbell Seated Reverse Grip Concentration Curl

Targets: Brachialis, Brachioradialis, Forearm muscles

biceps biceps forearms +1

Pectoralis Major

Cable Single Arm Crossover

Targets: Deltoids, Core

chest shoulders abdominals

Pectoralis Major (Chest)

Incline Push-Ups

Targets: Deltoids (Shoulders), Triceps

chest shoulders triceps

Quadriceps

Assisted Single Leg Press

Targets: Hamstrings, Gluteus Maximus

quads hamstrings gluteus maximus

Quadriceps

Knee Stretch Circles

Targets: Calves

quads calves

Quadriceps

Kettlebell Pistol Squat

Targets: Hamstrings, Glutes, Core

quads hamstrings glutes +1

Quadriceps

Dumbbell Banded Wall Sit

Targets: Glutes, Core

quads glutes abdominals

Hip Abductors

Bent Leg Side Kick

Targets: Gluteus Medius, Core Muscles

glutes gluteus medius abdominals

Core

Kettlebell Half Turkish Get-Up

Targets: Shoulders, Triceps, Legs

abdominals shoulders triceps +1

Back

Cable Squat Row with Rope Attachment

Targets: Core, Glutes

back thighs abdominals +1

Rectus Abdominis (Abs)

Standing Band Crunch

Targets: Obliques

abdominals obliques

Triceps

Body Up for Upper Arms

Targets:

triceps shoulders

Triceps

Smith Close Grip Bench Press

Targets: Chest

triceps chest

Hamstrings

Barbell One Arm Side Deadlift

Targets: Glutes, Lower back, Core

hamstrings glutes lower back +1

Shoulders

Standing Reverse Shoulder Stretch

Targets: Upper back, Chest

shoulders traps chest

Spinal muscles

Standing Back Rotation Stretch

Targets: Shoulders, Obliques

lower back abdominals shoulders +1

Shoulders

Incline Shoulder Taps

Targets: Core, Triceps

shoulders abdominals triceps

Biceps

Dumbbell Incline Biceps Curl

Targets: Forearms

biceps forearms

Lateral hip muscles

Roll Side Lateral Stretch

Targets:

glutes lower back

Core

Zercher Carry

Targets: Shoulders, Grip Muscles, Upper Back

abdominals quads hamstrings +3

Abdominals

Captain's Chair Straight Leg Raise

Targets: Hip Flexors

abdominals hip flexors

Spinal muscles

Cow Stretch

Targets: Abdominals, Neck

lower back abdominals neck

Pectoralis Major

Cable Neutral Grip Chest Press

Targets: Deltoids, Triceps

chest shoulders triceps

Triceps

Dumbbell Lying One Arm Pronated Triceps Extension

Targets: Core muscles, Shoulder muscles

triceps abdominals shoulders

Triceps

Dumbbell Standing One Arm Extension

Targets: Shoulders

triceps shoulders

Rear deltoids

Cable Rear Delt Row

Targets: Biceps, Core stabilizers

posterior deltoid traps traps (mid-back) +2

Hamstrings

Inverse Leg Curl on Pull-Up Cable Machine

Targets: Glutes

hamstrings glutes

Abdominals

Suspended Abdominal Fallout

Targets: Obliques, Shoulders, Back

abdominals obliques shoulders +1

Triceps

Cable Standing One Arm Tricep Pushdown

Targets: Shoulders, Core

triceps shoulders abdominals

Spinal muscles

Supine Spinal Twist Yoga Pose

Targets: Hip muscles, Gluteal muscles, Shoulder muscles

lower back abdominals glutes +2

Core muscles

Finger Raises Plank

Targets: Forearm muscles, Shoulders, Chest

abdominals forearms shoulders +2

Abdominals

Bosu Ball Crunches

Targets: Obliques, Hip Flexors

abdominals obliques hip flexors

Quadriceps

Bodyweight Side Squats with Towel

Targets: Hip Flexors, Core

quads hamstrings glutes +2

Quadriceps

Double Lean Back Quadriceps Stretch

Targets: Hip Flexors

quads hip flexors

Biceps Brachii

EZ Bar Seated Close Grip Concentration Curl

Targets: Brachialis

biceps biceps

Forearms

Cable Reverse Preacher Curl

Targets: Biceps

forearms biceps

Biceps

Cable Overhead Curls

Targets: Deltoids

biceps shoulders

Shoulders

Swimming Crawl Style

Targets: Core Muscles, Legs

shoulders arms back +2

Hip Abductors

Lying Alternate Butterfly

Targets: Inner Thigh Muscles

glutes inner thigh

Adductor muscles (inner thighs)

Cable Hip Adduction

Targets: Glutes (for stabilization)

inner thigh glutes

Pectoralis Major

Cable Standing Crossovers

Targets: Deltoids, Triceps

chest shoulders triceps

hip flexors

Standing Hip Flexor Stretch

Targets: quadriceps, iliopsoas

hip flexors quads hip flexors

Latissimus Dorsi

Lever Reverse T-Bar Row

Targets: Rhomboids, Trapezius

lats traps (mid-back) traps

Quadriceps

Kettlebell Single Leg Split Squat

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +2

Rectus Abdominis

Weighted Plate Lying Crunch

Targets: Obliques

abdominals obliques

Calves

Crouching Heel Back Calf Stretch

Targets: Ankle Flexors

calves calves

Adductor Muscles (inner thighs)

Lever Seated Hip Adduction

Targets: Gluteus Medius

inner thigh gluteus medius

Rectus Abdominis

Elbow to Knee Exercises

Targets: Hip Flexors, Lower Back

abdominals obliques hip flexors +1

Deltoids

Dumbbell One Arm Shoulder Press

Targets: Triceps

shoulders triceps

Quadriceps

Sled Lying Squat

Targets: Core Muscles

quads hamstrings glutes +1

Brachioradialis

EZ Barbell Reverse Grip Curls

Targets: Biceps Brachii

forearms biceps

Upper Trapezius

Band Shrugs

Targets: Levator Scapulae, Rhomboids

upper traps traps traps (mid-back)

Pectoralis Major

Cable Middle Fly

Targets: Deltoids

chest shoulders

Pectoral muscles

Barbell Guillotine Bench Press

Targets: Triceps, Deltoids, Stabilizing muscles of the core

chest triceps shoulders +1

Latissimus Dorsi

Lever T-Bar Row (Plate Loaded)

Targets: Trapezius, Rhomboids, Biceps

lats traps traps (mid-back) +1

Hip Adductors

Pendulum Arms Side Leg Raise

Targets: Core, Glutes, Hip Flexors

inner thigh glutes abdominals +2

Shoulders

Barbell Power Jerk

Targets: Legs, Core

shoulders legs abdominals

Erector Spinae (lower back)

Superman Hold

Targets: Shoulders, Core

lower back glutes shoulders +1

Pectoralis Major

Kettlebell Fly

Targets: Deltoids, Triceps

chest shoulders triceps

Abdominals

Pulse Ups

Targets: Hip Flexors

abdominals hip flexors

Rectus Abdominis

Weighted Russian Twist (Legs Up)

Targets: Hip Flexors

abdominals obliques hip flexors

Triceps brachii

Dumbbell Standing Triceps Extension

Targets: Shoulders (deltoids)

triceps shoulders

Quadriceps (Thighs)

Bodyweight Supported Squats

Targets: Glutes, Hamstrings

quads glutes hamstrings

Abdominals

Pelvic Tilt

Targets:

abdominals glutes

Legs

Barbell Hang Clean

Targets: Back, Core

legs shoulders back +1

Deltoids (Shoulders)

Dumbbell Alternate Side Press

Targets: Triceps, Core

shoulders triceps abdominals

Latissimus Dorsi

Cable Decline Seated Wide Grip Row

Targets: Rhomboids, Trapezius, Biceps

lats traps (mid-back) traps +1

Biceps

Cable Drag Curl

Targets: Forearms

biceps forearms

Deltoids

Smith Machine Upright Row

Targets: Trapezius, Biceps

shoulders traps biceps

Neck flexors

Weighted Lying Neck Flexion with Head Harness

Targets: Upper trapezius, Sternocleidomastoid

neck upper traps neck

Hamstrings

Arms Apart Circular Toe Touch

Targets: Lower back, Calves

hamstrings abdominals lower back +1

Gluteus Medius

Side Hip Raise on Parallel Bars

Targets: Obliques

gluteus medius obliques

Gluteus maximus

Knee Hug Glute Stretch

Targets: Lower back

gluteus maximus lower back

Quadriceps

Lever One Leg Extension

Targets: Hip flexors

quads hip flexors

Triceps

Weighted Tricep Dips

Targets: Shoulders, Chest

triceps shoulders chest

Hamstrings

Hamstring Stretch

Targets: Glutes, Lower back

hamstrings glutes lower back

Adductor Muscles (Inner Thighs)

Seated Alternate Wide Side Adduction

Targets: Hip Flexors, Quadriceps

inner thigh hip flexors quads

Erector spinae (lower back)

Lever Back Extension

Targets: Glutes, Hamstrings

lower back glutes hamstrings

Shoulders (Deltoids)

Dumbbell Standing Palms In Press

Targets: Core (Abs and stabilizing muscles)

shoulders abdominals

Quadriceps

Lever Leg Extension

Targets: Hamstrings, Glutes

quads hamstrings glutes

Latissimus dorsi

Lever Bent Over Neutral Grip Row with Chest Support

Targets: Rhomboids, Trapezius, Biceps brachii

lats traps (mid-back) traps +1

Forearm flexors

Cable Reverse Wrist Curl

Targets: Wrist extensors

wrist flexors wrist extensors

Deltoids

Cable Standing Single Delt Row

Targets: Upper back muscles, Rotator cuff muscles

shoulders traps shoulders

Posterior Deltoids

Dumbbell Bent Over Reverse Raise

Targets: Upper Back Muscles, Rhomboids

posterior deltoid traps traps (mid-back)

Triceps Brachii

Lever Triceps Extension

Targets: Anconeus

triceps forearms

Wrist extensors

Dumbbell Reverse Wrist Curl

Targets: Forearm muscles

wrist extensors forearms

Abdominals

Russian Twist

Targets: Obliques, Hip Flexors

abdominals obliques hip flexors

Latissimus Dorsi

Fixed Bar Back Stretch

Targets: Trapezius

lats traps

Rear Deltoids

Dumbbell Lying Floor Rear Delt Raise

Targets: Trapezius, Rhomboids

posterior deltoid traps traps (mid-back)

Biceps

Dumbbell Reverse Grip Biceps Curl

Targets: Brachialis, Forearms

biceps biceps forearms

Rectus Abdominis

Sit-Ups

Targets: Transverse Abdominis, Hip Flexors

abdominals abdominals hip flexors

Upper Pectorals (Chest)

Dumbbell Incline One Arm Press

Targets: Deltoids (Shoulders), Triceps

upper pectoralis shoulders triceps

Quadriceps

Smith Squat to Bench

Targets: Glutes, Hamstrings, Core

quads glutes hamstrings +1

Rear Deltoids

Lever Seated Reverse Fly

Targets: Trapezius, Rhomboids

posterior deltoid traps traps (mid-back)

Hamstrings

Barbell Deadlift

Targets: Glutes, Lower Back, Trapezius

hamstrings glutes lower back +2

Core

Rotating Stomach Stretch

Targets: Obliques, Lower Back

abdominals obliques lower back

Forearms

Lever Gripper Hands

Targets: Hands, Wrists

forearms hands forearms

Quadriceps

Floating Run on Chair

Targets: Calves, Core

quads hamstrings glutes +2

Upper Back

Barbell Incline Row

Targets: Biceps

traps biceps

Hamstrings

One-Legged Diagonal Kick with Exercise Ball

Targets: Glutes, Core

hamstrings glutes abdominals

Biceps Brachii

Dumbbell One Arm Zottman Preacher Curl

Targets: Brachialis, Forearms

biceps biceps forearms

Biceps Brachii

Concentration Curl

Targets: Brachialis

biceps biceps

Abdominals

Weighted Overhead Crunch on Stability Ball

Targets: Obliques, Lower back

abdominals obliques lower back

Obliques

Cable Side Bend

Targets: Rectus abdominis

obliques abdominals

Rear Deltoids

Barbell Rear Delt Row

Targets: Upper Back

posterior deltoid traps

Biceps

Dumbbell Seated Curl

Targets: Forearms

biceps forearms

Core

Kettlebell Turkish Get-Up (Squat Style)

Targets: Shoulders, Legs, Hips

abdominals shoulders legs +1

Triceps

Triceps Dips

Targets: Shoulders, Chest, Core

triceps shoulders chest +1

Quadriceps

Potty Squat

Targets: Glutes, Calves, Core

quads hamstrings glutes +2

Forearm extensors

Dumbbell Over Bench Reverse Wrist Curl

Targets: Wrist muscles

wrist extensors forearms

Biceps

Cable Squatting Curl

Targets: Quadriceps, Hamstrings, Shoulders

biceps quads hamstrings +1

Glutes

Hip Extensions

Targets: Hamstrings, Lower back, Core

glutes hamstrings lower back +1

Rear Deltoids

Dumbbell Reverse Fly

Targets: Rhomboids, Trapezius, Upper Back Muscles

posterior deltoid traps (mid-back) traps +1

Quadriceps

Pistol Squat to Box

Targets: Hamstrings, Glutes, Core

quads hamstrings glutes +1

Latissimus Dorsi

Front Lever

Targets: Core, Shoulders, Trapezius

lats abdominals shoulders +1

Gluteus Medius

Resistance Band Seated Hip Abduction

Targets: Gluteus Minimus, Tensor Fasciae Latae

gluteus medius gluteus medius outer quadricep

Quadriceps

Standing Quadriceps Stretch

Targets: Hip Flexors

quads hip flexors

Core

Mountain Climbers

Targets: Shoulders, Legs, Glutes

abdominals shoulders legs +1

Glutes

Bent Knee Hip Raise

Targets: Hamstrings, Core

glutes hamstrings abdominals

Lower Abdominals

Decline Leg Hip Raise

Targets: Hip Flexors, Glutes

lower abdominals hip flexors glutes

Lower Abdominals

Resistance Band Lying Bent Knee Raise

Targets: Hip Flexors, Core

lower abdominals hip flexors abdominals

Obliques

Half Squat Side Bend

Targets: Quadriceps, Hamstrings

obliques quads hamstrings

Abdominals

Frog Crunch

Targets: Hip Flexors, Obliques

abdominals hip flexors obliques

Pectoralis Major (upper)

Band Incline Fly

Targets: Anterior Deltoids, Triceps

upper pectoralis anterior deltoid triceps

Posterior Deltoids

Dumbbell Lying One-Arm Rear Lateral Raise

Targets: Upper Back, Rhomboids, Trapezius

posterior deltoid traps traps (mid-back) +1

Quadriceps

Single Leg Split Squat with Band

Targets:

quads hamstrings glutes

Inner Biceps

Dumbbell Standing Inner Biceps Curl

Targets: Brachialis

biceps biceps

Shoulders

Kettlebell Reverse Fly

Targets: Upper Back

shoulders traps

Lateral Deltoids

Weighted Lying Side Lifts

Targets: Trapezius, Rotator Cuff Muscles

lateral deltoid traps shoulders

Chest

Muscle Up

Targets: Triceps, Biceps, Core

chest back shoulders +3

Gastrocnemius

Calf Stretch with Rope

Targets: Soleus

gastrocnemius soleus

gluteus maximus

Jackknife Donkey Squats

Targets: quadriceps, hamstrings, core

gluteus maximus quads hamstrings +1

Quadriceps

Wall Squat with Exercise Ball

Targets: Hamstrings

quads hamstrings

Biceps Brachii

Forearm Supination

Targets: Supinator, Brachioradialis, Wrist Flexors

biceps forearms forearms +1

Deltoids

Shoulder Transverse Flexion

Targets: Rotator cuff muscles, Trapezius

shoulders shoulders traps

Quadriceps

Band Squat

Targets: Hamstrings, Calves

quads glutes hamstrings +1

Quadriceps

Bodyweight Rear Lunges

Targets: Hamstrings, Calves

quads glutes hamstrings +1

Biceps Brachii

EZ Barbell Close Grip Preacher Curl

Targets: Brachialis, Forearms

biceps biceps forearms

Upper Pectorals

Band Incline Palm-In Press

Targets: Shoulders, Triceps

upper pectoralis shoulders triceps

Rectus Abdominis (upper abs)

Cable Standing Crunch with Rope Attachment

Targets: Obliques (side abs)

upper abdominals obliques

Biceps

Dumbbell Incline Curl

Targets: Brachialis

biceps biceps

Neck Muscles

Seated Neck Flexion and Extension

Targets: Upper Trapezius, Sternocleidomastoid, Cervical Extensors

neck upper traps neck +1

Obliques

Russian Twist with Medicine Ball

Targets: Rectus abdominis, Transverse abdominis

obliques abdominals abdominals

Outer Thighs

Lying Abductor Stretch

Targets:

outer quadricep glutes

Upper pectorals

Cable Standing Squeeze Upper Chest Press

Targets: Shoulders, Triceps

upper pectoralis shoulders triceps

Latissimus Dorsi

Cambered Bar Lying Row

Targets: Rhomboids, Trapezius, Biceps

lats traps (mid-back) traps +1

Latissimus Dorsi

One Arm Lateral Wide Pulldown

Targets: Biceps, Rhomboids, Trapezius

lats biceps traps (mid-back) +2

Deltoids

Lever Shoulder Press

Targets: Triceps, Upper Chest

shoulders triceps upper pectoralis

Biceps Brachii

Cable One Arm Neutral Grip Biceps Curl

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Biceps

EZ Barbell Reverse Grip Preacher Curl

Targets: Forearms

biceps forearms

Pectorals

Explosive Kneeling Push-Up

Targets:

chest shoulders triceps

Latissimus dorsi (back)

Wide Grip Pull-Ups

Targets: Biceps brachii, Trapezius, Rhomboids

lats biceps traps +1

Shoulders

Across Chest Shoulder Stretch

Targets: Upper back, Trapezius

shoulders traps traps

Back (Latissimus Dorsi)

Inverted Row

Targets: Biceps, Core

lats traps (mid-back) biceps +1

Brachioradialis

Barbell Reverse Curl

Targets: Biceps Brachii

forearms biceps

Latissimus Dorsi

Cable Low Seated Row

Targets: Biceps, Rear Deltoids

lats traps (mid-back) traps +2

Rectus Abdominis (core)

Lying Crunch Through Legs Abduction

Targets: Hip Abductors (glutes and outer thighs)

abdominals glutes

Rectus Abdominis

Sit-Ups with Chair

Targets: Obliques, Hip Flexors

abdominals obliques hip flexors

Quadriceps

Bodyweight Wall Squats

Targets: Glutes, Hamstrings, Core

quads glutes hamstrings +1

Quadriceps

Smith Single Leg Split Squats

Targets: Glutes, Hamstrings

quads glutes hamstrings

Latissimus Dorsi (Lats)

Kettlebell Two-Arm Row

Targets: Biceps Brachii, Core Muscles

lats traps biceps +1

Legs

Battling Ropes Split Jump

Targets: Core, Shoulders

legs abdominals shoulders

Hip flexors

Band Hip Flexion

Targets: Quadriceps

hip flexors quads

Triceps

Smith Machine Incline Tricep Extensions

Targets: Anterior Deltoids

triceps anterior deltoid

Quadriceps

Alternate Heel Touch Side Kick Squats

Targets: Glutes, Hamstrings, Core

quads glutes hamstrings +1

Rear Deltoids

Dumbbell Rear Delt Row

Targets: Trapezius, Rhomboids

posterior deltoid traps traps (mid-back)

Lateral Deltoids

Landmine Lateral Raise

Targets: Anterior Deltoids, Upper Trapezius

lateral deltoid anterior deltoid upper traps

Quadriceps

Squat Side Up Hook Punch

Targets:

quads hamstrings glutes +3

Forearm Flexors

Dumbbell One-Arm Seated Neutral Wrist Curl

Targets: Wrist Flexors

wrist flexors wrist flexors

Shoulders

Arm Up Rotator Stretch

Targets:

shoulders

Chest (pectoralis major)

Medicine Ball Supine Chest Throw

Targets: Triceps, Shoulders (deltoids), Core muscles

chest triceps shoulders +1

Pectoralis major

Arm Crossover Chest Stretch

Targets: Deltoids

chest shoulders

Back

Axle Deadlift

Targets: Legs, Hips, Grip

back legs hips +1

Quadriceps

Smith Machine Full Squats

Targets: Hamstrings, Glutes

quads hamstrings glutes

Hamstrings

Cable Kneeling Pull Through

Targets: Glutes, Core

hamstrings glutes abdominals

Quadriceps

Single Lean Back Quadriceps Stretch

Targets: Hip flexors, Lower back muscles

quads hip flexors lower back

Triceps

Bodyweight Kneeling Triceps Extension

Targets: Shoulders, Core

triceps shoulders abdominals

Lower Abdominals

Suspender Reverse Crunch

Targets: Hip Flexors, Obliques

lower abdominals hip flexors obliques

Abdominals (core)

Wheel Rollout

Targets: Shoulders, Back, Hips

abdominals shoulders back +1

Obliques

Bodyweight Lying Oblique V-Ups

Targets: Rectus Abdominis, Hip Flexors

obliques abdominals hip flexors

Back

Back Lever

Targets: Core, Biceps

back shoulders abdominals +1

Biceps Brachii

Dumbbell Hammer Curl

Targets: Brachialis, Brachioradialis, Forearm muscles

biceps biceps forearms +1

Hip flexors

Hip Flexor and Quad Stretch

Targets: Quadriceps

hip flexors quads

Chest (Pectorals)

Incline Push-Ups on a Smith Bar

Targets: Shoulders (Deltoids), Triceps, Core

chest shoulders triceps +1

Rear Deltoids

Dumbbell Rear Delt Raise

Targets: Trapezius, Rhomboids

posterior deltoid traps traps (mid-back)

Triceps

Barbell Incline Close Grip Bench Press

Targets: Upper chest, Anterior deltoids

triceps upper pectoralis anterior deltoid

Pectoralis Major

Kettlebell Low Fly

Targets: Shoulders, Core

chest shoulders abdominals

Core

Seated Alternate In-Out Leg Raises

Targets: Hip Flexors, Lower Abdominals

abdominals hip flexors lower abdominals

Quadriceps

Split Sprinter Low Lunge

Targets: Hamstrings, Glutes, Hip Flexors

quads hamstrings glutes +1

Forearm Extensors

Band Reverse Wrist Curl

Targets: Forearm Flexors, Wrist Stabilizers

wrist extensors wrist flexors forearms

Anterior Deltoids

Dumbbell Seated Front Raise

Targets: Lateral Deltoids, Trapezius

anterior deltoid lateral deltoid traps

Gastrocnemius

Calf Push Stretch

Targets:

gastrocnemius soleus

Abdominals

Plank Prone Plate Switch

Targets: Shoulders, Lower back

abdominals shoulders lower back

Chest (Pectoralis Major)

Kettlebell Incline Twist Press

Targets: Shoulders (Deltoids), Core (Abdominals)

chest shoulders abdominals

Biceps

Incline Reverse Push-Up

Targets: Triceps, Shoulders, Core

biceps triceps shoulders +1

Wrist flexors

Band Wrist Curls

Targets: Brachialis

wrist flexors biceps

Rectus abdominis

Sitting Twist Knee Raise on a Padded Stool

Targets: Hip flexors, Erector spinae

abdominals obliques hip flexors +1

Core (abdominals and obliques)

Medicine Ball Overhead Slam

Targets: Shoulders, Arms, Legs

abdominals shoulders arms +1

Shoulders

Battling Ropes Power Slam

Targets: Core, Lower Body

shoulders arms abdominals +1

Chest

Chest Dips

Targets: Shoulders, Triceps

chest shoulders triceps

Hamstrings

Barbell Single Leg Deadlift

Targets: Glutes, Core, Lower Back

hamstrings glutes abdominals +1

Flexor muscles of the forearm

Finger Flexor Stretch

Targets: Extensor muscles of the wrist

wrist flexors wrist extensors

abdominal muscles

Medicine Ball Crunches

Targets: hip flexors, obliques

abdominals hip flexors obliques

Rectus Abdominis

Elbow to Knee Sit-up

Targets: Obliques

abdominals obliques

Biceps Brachii

Negative Biceps Concentration Curl

Targets: Brachialis

biceps biceps

Quadriceps

Smith Curtsy Lunges

Targets: Hamstrings, Adductors, Calves

quads glutes hamstrings +2

Triceps

Dumbbell Kickbacks

Targets: Shoulders

triceps shoulders

Triceps

Side Lying Single Arm Triceps Push Up

Targets: Shoulders, Core

triceps shoulders abdominals

Deltoids

Cable Shoulder Press

Targets: Triceps, Upper Chest

shoulders triceps upper pectoralis

Gastrocnemius

Smith Calf Raise

Targets: Soleus

gastrocnemius soleus

Quadriceps

Dumbbell Goblet Squats

Targets:

quads hamstrings gluteus maximus

Rectus Abdominis

Cable Pallof Press

Targets: Obliques, Shoulders

abdominals obliques shoulders

Hip Flexors

Lying Cross Over Knee Pull Down Stretch

Targets: Gluteals

hip flexors glutes

Hamstrings

Lever Lying Single Leg Curl

Targets: Calves, Glutes

hamstrings calves glutes

Legs (quadriceps, hamstrings, glutes)

Barbell Power Clean from Blocks

Targets: Core (abdominals, obliques)

legs back shoulders +1

Thighs

Dumbbell Walking Lunges

Targets: Glutes, Core

thighs glutes abdominals

Gluteus medius

Side Lying Clam and Kick

Targets: Transverse abdominis

gluteus medius gluteus medius glutes +1

Hip Flexors

90 to 90 Stretch

Targets: Glutes, Inner Thighs

hip flexors glutes inner thigh

Anterior Deltoids

Dumbbell Standing Front Raise Above Head

Targets: Lateral Deltoids, Upper Trapezius

anterior deltoid lateral deltoid upper traps

Gastrocnemius

Hack Calf Raises

Targets: Soleus

gastrocnemius soleus

Quadriceps

Lateral Hurdle Jump

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +1

Latissimus Dorsi

Assisted Single-Arm Pull-Up

Targets: Biceps, Rhomboids, Deltoids

lats biceps traps (mid-back) +2

Rotator cuff

Cable Kneeling Shoulder Internal Rotation

Targets: Deltoids, Pectorals

shoulders shoulders chest

Obliques

Waist Flag

Targets: Rectus Abdominis, Transverse Abdominis

obliques abdominals abdominals

Erector Spinae (lower back muscles)

Lumbar Spine Extension

Targets: Gluteus Maximus, Hamstrings

lower back gluteus maximus hamstrings

Quadriceps

Dumbbell Single Leg Split Squat

Targets: Calves, Core, Hip Flexors

quads hamstrings glutes +3

Quadriceps

Kettlebell Sumo High Pull

Targets:

quads hamstrings glutes +2

Biceps

Barbell Standing Concentration Curls

Targets: Forearms

biceps forearms

Triceps

Dumbbell One Arm Kickback

Targets: Shoulders

triceps shoulders

Erector Spinae

Lumbar Spine Rotation

Targets:

lower back obliques

Triceps

Dumbbell Standing Kickbacks

Targets: Deltoids, Core

triceps shoulders abdominals

Rhomboids

Scapula Dips

Targets: Trapezius, Serratus anterior

traps (mid-back) traps chest

Biceps brachii

Cable Lying Biceps Curl

Targets: Brachialis

biceps biceps

Latissimus dorsi

Narrow Parallel Grip Chin-Ups

Targets: Biceps brachii, Forearms, Shoulders

lats biceps forearms +1

Shoulders

Handstand

Targets: Wrists, Back

shoulders triceps abdominals +2

Latissimus Dorsi

Smith Bent Over Row

Targets: Rhomboids, Biceps, Lower Back

lats traps (mid-back) biceps +1

Latissimus Dorsi

Weighted Pull-Ups

Targets: Trapezius, Rhomboids, Pectorals

lats biceps traps +3

Subscapularis

Shoulder Medial Rotation

Targets: Teres Major, Latissimus Dorsi, Pectoralis Major

shoulders shoulders lats +2

Triceps

Dumbbell Tate Press

Targets: Shoulders

triceps shoulders

Biceps Brachii

Lever Preacher Curl

Targets: Brachialis

biceps biceps

Shoulders

Boxing Jab

Targets: Arms, Chest, Core

shoulders arms chest +1

Biceps (inner)

Dumbbell Incline Inner Biceps Curl

Targets: Forearm muscles

biceps forearms

Gastrocnemius

Seated Ankle Stretch

Targets: Soleus, Tibialis Anterior

gastrocnemius soleus tibialis

Hip Flexors

Lying Hip Circles

Targets: Glutes, Core

hip flexors glutes abdominals

Chest

Wall Push-Ups

Targets: Shoulders, Triceps

chest shoulders triceps

Quadriceps

Potty Squat with Support

Targets: Glutes, Hamstrings, Core

quads glutes hamstrings +1

Triceps

Barbell JM Bench Press

Targets: Pectoralis Major

triceps chest

Glutes

Heel Glute Bridge

Targets: Hamstrings, Core

glutes hamstrings abdominals

Pectoralis Major (Lower Chest)

Dumbbell Decline Fly

Targets: Deltoids, Triceps

mid and lower chest shoulders triceps

Obliques

Barbell Seated Twist

Targets: Rectus abdominis, Erector spinae

obliques abdominals lower back

Anterior deltoid

Weighted Front Raise

Targets: Lateral deltoid, Trapezius

anterior deltoid lateral deltoid traps

Rear Deltoids

Floor T Raise

Targets: Rhomboids, Trapezius, Rotator Cuff Muscles

posterior deltoid traps (mid-back) traps +1

Pectoralis Major (Upper Chest)

Dumbbell Incline Hammer Press

Targets: Triceps, Deltoids (Shoulders)

upper pectoralis triceps shoulders

Triceps brachii

Cable One Arm Tricep Pushdown

Targets: Anconeus

triceps forearms

Hamstrings

Dumbbell Lying Leg Curls

Targets: Glutes

hamstrings glutes

Shoulders

Pike Push-Up on Bench

Targets: Triceps, Upper Chest

shoulders triceps upper pectoralis

Quadriceps

Single Leg Squat (Pistol)

Targets: Core, Calves, Adductors

quads hamstrings glutes +3

Chest (Pectorals)

Kettlebell Incline Twisted Fly

Targets: Shoulders (Deltoids), Core (Abdominals)

chest shoulders abdominals

Core

Kneeling Plank

Targets: Shoulders, Back

abdominals shoulders back

Latissimus Dorsi

Lever Seated Row

Targets: Rhomboids, Trapezius, Biceps

lats traps (mid-back) traps +1

Quadriceps

Weighted Bag Wood Chop Squat

Targets: Shoulders, Latissimus Dorsi

quads glutes abdominals +2

Chest

Kettlebell Incline Palm-in Press

Targets: Shoulders, Triceps, Core

chest shoulders triceps +1

Pectoralis Major (Upper Chest)

Lever Incline Chest Press (Plate-Loaded)

Targets: Anterior Deltoids, Triceps

upper pectoralis anterior deltoid triceps

Biceps

Dumbbell Incline One Arm Hammer Press

Targets: Triceps

biceps triceps

Triceps

Band Incline Triceps Extension

Targets: Shoulders, Upper Pectorals

triceps shoulders upper pectoralis

Gluteus Medius

Hip Internal Rotation

Targets: Adductors, Quadriceps

gluteus medius outer quadricep inner thigh +3

Biceps Brachii

EZ Barbell Spider Curl

Targets: Forearm Muscles

biceps forearms

Hip internal rotators

Band Seated Hip Internal Rotation

Targets: Hip flexors, Hip adductors, Core muscles

glutes hip flexors inner thigh +1

Shoulders

Jab, Jab, Right Cross

Targets: Core, Arms

shoulders abdominals arms

Biceps

Kettlebell Standing One Arm Curl with Incline Bench

Targets: Shoulders, Core

biceps shoulders abdominals

Hip Abductors

Lying Leg Abduction

Targets: Gluteus Medius, Gluteus Minimus

glutes gluteus medius gluteus medius

Rectus Abdominis

Decline Sit-Ups

Targets: Hip Flexors

abdominals hip flexors

Quadriceps

Forward Lunges

Targets: Hamstrings, Core

quads glutes hamstrings +1

Rectus Abdominis

Sitting Knee Tuck on a Padded Stool

Targets: Obliques, Quadriceps

abdominals hip flexors obliques +1

Chest

Shoulder Tap Push-Up

Targets: Shoulders, Triceps, Core

chest shoulders triceps +1

Pectoralis Major

Cable Lying Fly

Targets:

chest anterior deltoid

Latissimus Dorsi

Bodyweight Standing Close-Grip One-Arm Row

Targets: Biceps Brachii, Rhomboids

lats biceps traps (mid-back)

Obliques

Cable Standing Serratus Crunch

Targets: Rectus abdominis, Serratus anterior

obliques abdominals chest

Obliques

Dumbbell Seated Side Bend

Targets: Core, Shoulders

obliques abdominals shoulders

Obliques

Side Plank

Targets: Rectus abdominis, Transverse abdominis, Shoulder stabilizers

obliques abdominals abdominals +1

Rear Deltoids

Dumbbell Incline Reverse Raise

Targets: Upper Back

posterior deltoid traps

Quadriceps

Barbell Squats

Targets: Hamstrings, Glutes, Core

quads hamstrings glutes +1

Chest

Dumbbell Reverse Bench Press

Targets: Shoulders, Triceps

chest shoulders triceps

Chest

Deep Push-Ups

Targets: Triceps, Shoulders, Core

chest triceps shoulders +1

Pectoralis Major

Landmine Single Arm Side Low Fly

Targets: Serratus Anterior, Deltoids, Triceps

chest chest shoulders +1

Chest (Pectorals)

Landmine Push-Ups

Targets: Shoulders (Deltoids), Triceps (Triceps Brachii)

chest shoulders triceps

Shoulders (deltoids)

Kettlebell One Arm Jerk

Targets: Core muscles (abdominals and obliques), Legs (quadriceps and glutes)

shoulders abdominals legs

Pectineus

Roll Ball Seated Pectineus Activation

Targets: Inner thigh muscles

inner thigh inner thigh

Forearm flexors

Dumbbell Reverse Preacher Curl

Targets: Biceps brachii

wrist flexors biceps

Core muscles

Plank Jacks on a Padded Stool

Targets: Shoulders, Legs

abdominals shoulders legs

Pectoralis Major (Upper Chest)

Barbell Reverse Grip Bench Press on Floor

Targets: Triceps Brachii, Anterior Deltoids

upper pectoralis triceps anterior deltoid

Biceps brachii

Preacher Curl

Targets: Brachialis

biceps biceps

Quadriceps

Barbell Thruster

Targets: Glutes, Hamstrings, Core

quads shoulders glutes +2

Abdominals

Weighted Captain's Chair Leg Raise

Targets: Hip Flexors

abdominals hip flexors

Quadriceps

Step-Ups on Chair

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +1

Abdominal muscles

Lying Prone Abdominal Stretch

Targets: Hip flexors

abdominals hip flexors

Legs

Star Jumps

Targets: Core, Arms

legs abdominals arms

Back (Latissimus Dorsi)

Assisted Parallel Close Grip Pull-Ups

Targets:

lats biceps

Latissimus Dorsi

Cable Seated Row

Targets: Rhomboids, Trapezius, Biceps

lats traps (mid-back) traps +1

Quadriceps

Single Leg Heel Touch Squats

Targets: Hamstrings, Glutes, Core

quads hamstrings glutes +1

Rhomboids

Seated Rhomboid Stretch

Targets: Upper Trapezius

traps (mid-back) upper traps

Chest

Spider Crawl Push-up

Targets: Core, Triceps

chest shoulders abdominals +1

Subscapularis

Subscapularis Muscle Relaxation Stretch

Targets: Pectoralis Major

shoulders chest

Gastrocnemius

Barbell Floor Calf Raise

Targets: Soleus

gastrocnemius soleus

Triceps

Dumbbell Seated Bench Extension

Targets: Ancones

triceps forearms

Anterior Deltoids

Dumbbell Standing Alternate Vertical Front Raises

Targets: Core Muscles

anterior deltoid abdominals

Shoulders (Deltoids)

Kettlebell Arnold Press

Targets: Triceps, Upper Chest

shoulders triceps upper pectoralis

Triceps Brachii

Dumbbell Incline Triceps Extension

Targets: Anconeus

triceps forearms

Latissimus Dorsi

Lever Bent Over Low Row

Targets: Rhomboids, Trapezius, Biceps

lats traps (mid-back) traps +1

Obliques

Side Bridge with Hip Abduction

Targets: Gluteus Medius

obliques gluteus medius

Biceps

Band One Arm Overhead Biceps Curl

Targets: Shoulders, Core

biceps shoulders abdominals

Obliques

Lever Seated Twist

Targets: Rectus Abdominis

obliques abdominals

Core

Cable Half-Kneeling Lift

Targets: Shoulders

abdominals shoulders

Deltoids

Smith Seated Shoulder Press

Targets: Triceps, Upper Chest

shoulders triceps upper pectoralis

Transverse Abdominis

Standing Abdominal Vacuum

Targets: Rectus Abdominis, Obliques

abdominals abdominals obliques

Latissimus Dorsi

Cable Elevated Row

Targets: Rhomboids, Trapezius, Biceps

lats traps (mid-back) traps +1

Biceps Brachii

Barbell Standing Wide Grip Biceps Curl

Targets: Brachialis, Forearms

biceps biceps forearms

Pectoralis Major

Lever Pec Deck Fly

Targets: Anterior Deltoids, Triceps

chest anterior deltoid triceps

Triceps

Weighted Three Bench Dips

Targets: Shoulders, Chest

triceps shoulders chest

Shoulders (Deltoids)

Kettlebell Alternating Press

Targets: Triceps, Core, Upper Chest

shoulders triceps abdominals +1

Core

Kettlebell Windmill

Targets: Hips, Legs

abdominals shoulders hips +1

Triceps

Reverse Dips

Targets: Shoulders, Chest

triceps shoulders chest

Hip Flexors

Lizard Pose

Targets: Quadriceps, Hamstrings

hip flexors groin quads +1

Obliques

Hanging Oblique Knee Raise

Targets: Rectus Abdominis, Hip Flexors

obliques abdominals hip flexors

Hamstrings

Barbell Dimel Deadlift

Targets: Glutes, Lower Back

hamstrings glutes lower back

Latissimus Dorsi

Cable Lat Pulldown

Targets: Biceps, Rhomboids

lats biceps traps (mid-back)

Hamstrings

Band Straight Back Stiff Leg Deadlift

Targets: Glutes, Lower back

hamstrings glutes lower back

Biceps Brachii

Cable Close Grip Curl

Targets: Brachialis, Forearms

biceps biceps forearms

Shoulders

Kettlebell Thrusters

Targets: Legs, Glutes, Core

shoulders legs glutes +1

Flexor carpi ulnaris

Wrist Adduction

Targets: Wrist flexors, Wrist extensors

wrist flexors wrist flexors wrist flexors +1

Rear Deltoids

Dumbbell Lying Rear Lateral Raise

Targets: Upper Trapezius, Rhomboids

posterior deltoid upper traps traps (mid-back)

Triceps

Bench Dips

Targets: Shoulders, Chest

triceps shoulders chest

Back

Deadlift

Targets: Legs, Core, Glutes

back legs abdominals +2

Upper Trapezius

Barbell Shrugs

Targets: Levator Scapulae, Rhomboids

upper traps traps traps (mid-back)

Deltoids

Dumbbell Scott Press

Targets: Triceps, Upper Chest

shoulders triceps upper pectoralis

Quadriceps

Lunge with Twist

Targets: Obliques, Hip flexors

quads hamstrings glutes +2

Pectoralis Major

Dumbbell Around Pullover

Targets: Latissimus Dorsi, Triceps

chest lats triceps

Trapezius

Smith Machine Shrugs

Targets: Deltoid

traps shoulders

Latissimus Dorsi

Cable Rear Pulldown

Targets: Trapezius, Rhomboids

lats traps traps (mid-back)

Thighs

Kettlebell One Arm Overhead Squat

Targets: Shoulders

thighs shoulders

Back

Pull-Up with Bent Knee Between Chairs

Targets: Shoulders, Core

back biceps shoulders +1

Rectus Abdominis

Reverse Crunch

Targets: Hip Flexors, Obliques

abdominals hip flexors obliques

Gluteus Maximus

Lever Hip Extension

Targets: Hamstrings, Erector Spinae

gluteus maximus hamstrings lower back

Chest

Dips Between Chairs

Targets: Triceps, Shoulders

chest triceps shoulders

Latissimus Dorsi

Cable One-Arm Bent-Over Row

Targets: Rhomboids, Trapezius, Biceps

lats traps (mid-back) traps +1

Glutes

Kettlebell Swing

Targets: Hamstrings, Quadriceps, Core

glutes hamstrings quads +2

Core

Double Knee Thrust and Swipe

Targets: Shoulders, Chest

abdominals quads hamstrings +2

Pectoralis Major (Upper Chest)

Cable Incline Bench Press

Targets: Triceps, Anterior Deltoids

upper pectoralis triceps anterior deltoid

Adductors

Side Lunge Adductor Stretch

Targets: Hips, Glutes, Quadriceps

inner thigh hips glutes +1

Quadriceps

Barbell Front Squats

Targets: Hamstrings, Calves, Core

quads glutes hamstrings +2

Chest (Pectoralis Major)

Barbell Pullover to Press

Targets: Triceps, Lats (Latissimus Dorsi), Shoulders (Deltoids)

chest triceps lats +1

Lower Back

Dumbbell Superman

Targets: Glutes, Upper Back

lower back glutes traps

Gastrocnemius

Standing Gastrocnemius Calf Stretch

Targets: Soleus

gastrocnemius soleus

Upper body muscles

Right Uppercut

Targets: Core muscles, Legs

upper body abdominals legs

Rectus Femoris

Thigh Roll

Targets: Quadriceps

rectus femoris quads

Biceps Brachii

Lever Bicep Curl

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Biceps Brachii

Dumbbell Seated Hammer Curls

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Trapezius

Dumbbell Shrug

Targets: Levator Scapulae, Rhomboids

traps traps traps (mid-back)

Quadriceps

Bodyweight Lateral Step-Up

Targets: Glutes, Hamstrings

quads glutes hamstrings

Triceps

Cable Standing One Arm Triceps Extension

Targets: Shoulders

triceps shoulders

Glutes

Smith Sumo Squat

Targets: Hamstrings, Inner Thighs

glutes quads hamstrings +1

Latissimus Dorsi

Kettlebell One-Arm Row

Targets: Trapezius, Rhomboids, Biceps

lats traps traps (mid-back) +2

Deltoids

Dumbbell Cuban Press

Targets: Rotator cuff muscles, Trapezius

shoulders shoulders traps

Rectus Abdominis

Negative Crunch

Targets: Obliques

abdominals obliques

Abdominals

Arm Slingers Hanging Straight Legs

Targets: Hip Flexors

abdominals hip flexors

Gluteus Maximus

Cable Standing Hip Extension

Targets: Hamstrings, Hip Extensors

gluteus maximus hamstrings glutes

Rectus Abdominis

Flexion Leg Sit-up

Targets: Obliques

abdominals obliques

Pectoral Muscles (Chest)

Decline Push-Up Against Wall

Targets: Triceps, Shoulders

chest triceps shoulders

Anterior Deltoids

Dumbbell Front Raise

Targets: Lateral Deltoids, Upper Trapezius

anterior deltoid lateral deltoid upper traps

Latissimus Dorsi

Cable Straight Arm Pulldown

Targets: Deltoids, Triceps, Rhomboids

lats shoulders triceps +1

Biceps

Ring Self-Assisted Chin-Up

Targets: Rhomboids, Trapezius

biceps lats traps (mid-back) +1

Sternocleidomastoid

Side Neck Stretch

Targets: Upper back muscles

neck traps traps

Glutes

Lever Standing Rear Kick

Targets: Hamstrings

glutes hamstrings

Inner Thighs

Groin Crunch

Targets: Core

inner thigh abdominals

Hip Flexors

Bodyweight Kneeling Butterfly

Targets: Inner Thighs

hip flexors inner thigh

Deltoids (Shoulders)

Kettlebell Two-Arm Military Press

Targets: Triceps, Core

shoulders triceps abdominals

Latissimus Dorsi

Uneven Pull-Ups

Targets: Biceps, Trapezius, Core

lats biceps traps +1

Quadriceps

Bodyweight Paused Goblet Squat

Targets: Hamstrings, Core

quads glutes hamstrings +1

Shoulders

Barbell Split Jerk

Targets: Legs, Core, Traps

shoulders legs abdominals +1

Core

Standing Abs Rotation Stretch

Targets: Waist, Lower Back

abdominals obliques lower back

Rectus Abdominis

Assisted Sit-Ups

Targets: Obliques, Hip Flexors

abdominals obliques hip flexors

Triceps Brachii

Cable Overhead Triceps Extension with Rope Attachment

Targets: Shoulders, Core

triceps shoulders abdominals

Hamstrings

Happy Baby Pose

Targets: Back muscles

hamstrings hip flexors back

Chest

Dumbbell Straight Arm Pullover

Targets: Lats, Triceps

chest lats triceps

Quadriceps

Kettlebell Kneeling Hold to Stand

Targets: Core, Glutes, Hamstrings

quads abdominals glutes +2

Deltoids

Dumbbell Military Press with Russian Twist

Targets: Obliques, Rectus Abdominis

shoulders obliques abdominals

Triceps

Dumbbell Lying Single Arm Extension

Targets: Shoulder

triceps shoulders

Forearm muscles

Seated Forearms Stretch

Targets: Wrist flexors

forearms wrist flexors

Quadriceps

Barbell Lateral Lunge

Targets: Hamstrings, Glutes, Adductors

quads hamstrings glutes +1

Latissimus Dorsi (lats)

Pull-Ups

Targets: Biceps, Trapezius, Rhomboids

lats biceps traps +2

Quadriceps

Barbell Side Split Squats

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +2

Deltoids

Lever Lateral Raise with Chest Support

Targets: Trapezius, Supraspinatus

shoulders traps shoulders

Hamstrings

Smith Stiff-Legged Deadlift

Targets: Glutes, Lower back

hamstrings glutes lower back

Quadriceps

Lever Elevated Squat

Targets: Hamstrings, Glutes

quads hamstrings glutes

Shoulders

Shoulder Stretch Behind the Back

Targets: Chest, Upper Back

shoulders chest traps

Quadriceps

Sled Full Hack Squat

Targets: Glutes, Hamstrings

quads glutes hamstrings

Rectus Abdominis (Lower Abs)

Lying Leg Raise and Hold

Targets: Hip Flexors, Obliques

lower abdominals hip flexors obliques

Lower abdominals

Twisted Leg Raises

Targets: Obliques

lower abdominals obliques

Upper Back (Lats, Rhomboids)

Suspended Row

Targets: Biceps, Core

traps biceps abdominals

Core

Circle Arms Knee Raises on Chair

Targets: Quadriceps, Hamstrings, Glutes

abdominals quads hamstrings +1

Pectoralis major

Kettlebell Neutral Grip Bench Press

Targets: Deltoids, Triceps

chest shoulders triceps

Trapezius

Kettlebell Decline Shrug

Targets: Levator scapulae, Rhomboids

traps traps traps (mid-back)

Triceps Brachii

Olympic Barbell Triceps Extension

Targets: Anconeus

triceps forearms

Triceps

Barbell Lying Triceps Extension (Skull Crusher)

Targets: Anterior Deltoids

triceps anterior deltoid

Hamstrings

Standing Hamstring and Calf Stretch

Targets: Calves

hamstrings calves

Triceps

Dumbbell Incline Two-Arm Extension

Targets: Shoulders

triceps shoulders

Cervical muscles (neck muscles)

Weighted Lying Neck Extensions with Head Harness

Targets: Upper trapezius

neck upper traps

Triceps

Dumbbell Seated Kickbacks

Targets: Shoulders, Upper back, Forearms

triceps shoulders traps +1

Triceps

Cable Pushdown (Straight Arm)

Targets: Shoulders

triceps shoulders

Deltoids

Barbell Upright Row

Targets: Trapezius

shoulders traps

Latissimus Dorsi

Cable Underhand Pulldown

Targets: Rhomboids, Biceps

lats traps (mid-back) biceps

Pectoralis Major (Chest)

Dumbbell Fly

Targets: Deltoids (Shoulders), Triceps (Back of arms)

chest shoulders triceps

Shoulders

Standing Top Corner Punch

Targets: Arms, Core, Legs

shoulders arms abdominals +1

Deltoids (Shoulders)

Barbell Seated Overhead Press

Targets: Triceps, Upper Chest, Core

shoulders triceps upper pectoralis +1

Quadriceps

Dumbbell Lunge with Bicep Curl

Targets: Biceps, Core

quads hamstrings glutes +2

Shoulders

Elbow Touch and Lift

Targets: Core

shoulders abdominals

Biceps Brachii

Barbell Standing Wide Grip Curl

Targets: Brachialis, Forearms

biceps biceps forearms

Pectoralis Major

Cable Bench Press

Targets: Triceps, Deltoids

chest triceps shoulders

Grip Strength

Farmer's Walk

Targets: Shoulders, Back

forearms abdominals legs +2

Rhomboids

Cable Single Arm Low Scapular Row

Targets: Latissimus Dorsi

traps (mid-back) traps lats

Triceps

Overhead Triceps Stretch

Targets: Shoulders

triceps shoulders

Hamstrings

Glute Ham Developer Crunch

Targets: Abdominals

hamstrings abdominals

Glutes

Skater Hops

Targets: Quadriceps, Hamstrings, Core

glutes quads hamstrings +1

Quadriceps

Narrow Stance Leg Press

Targets: Hamstrings, Glutes

quads hamstrings glutes

Biceps

Kettlebell Reverse Spider Curl

Targets: Forearms

biceps forearms

Latissimus Dorsi

Inverted Row with Bent Knee Between Chairs

Targets: Biceps, Core

lats traps (mid-back) biceps +1

Deltoids

Dumbbell Standing Overhead Press

Targets: Triceps, Core

shoulders triceps abdominals

Glutes

Bridge Walk

Targets: Core

glutes hamstrings abdominals

Shoulders

Barbell Clean and Press

Targets: Trapezius, Back, Arms

shoulders legs abdominals +3

Triceps Brachii

Cable Triceps Pushdown with V-Bar Attachment

Targets: Anterior Deltoid

triceps anterior deltoid

Forearm muscles

Barbell Palms Down Wrist Curl Over A Bench

Targets: Wrist flexors

forearms wrist flexors

Shoulders (Deltoids)

Kettlebell One-Arm Military Press to the Side

Targets: Core, Stabilizing muscles

shoulders abdominals core

Hip Flexors

Sitting Cross-Legged Reach Forward Stretch

Targets: Hamstrings, Glutes

hip flexors lower back hamstrings +1

Obliques

Dumbbell Waist Spin

Targets: Rectus abdominis, Erector spinae

obliques abdominals lower back

Hamstrings

Dumbbell Straight Leg Deadlift

Targets: Glutes, Lower Back

hamstrings glutes lower back

Quadriceps

Dumbbell Bench Squat

Targets: Hamstrings, Glutes

quads hamstrings glutes

Triceps brachii

Barbell Reverse Close-Grip Bench Press

Targets: Pectoralis major, Anterior deltoids

triceps chest anterior deltoid

Upper Chest (Pectoralis Major)

Decline Push-Up

Targets: Shoulders (Deltoids), Triceps, Core (Abdominals)

upper pectoralis shoulders triceps +1

Chest

Criss Cross Arms Lift

Targets: Shoulders, Arms

chest shoulders arms

Arms

Ski Ergometer Cardio

Targets: Core

arms legs abdominals

Quadriceps

Medicine Ball Goblet Squat

Targets: Glutes, Core

quads glutes abdominals

Shoulders

Weighted Seated Plate Driver

Targets: Upper chest, Arms

shoulders upper pectoralis arms

Latissimus dorsi

Dumbbell One Arm Row with Rack Support

Targets: Rhomboids, Trapezius, Biceps

lats traps (mid-back) traps +2

Quadriceps

Barbell Split Squat

Targets: Hamstrings, Calves, Core

quads glutes hamstrings +2

Middle Deltoid

Band Seated Lateral Raise

Targets: Anterior Deltoid, Trapezius

lateral deltoid anterior deltoid traps

Pectoralis Major (Lower Chest)

Barbell Decline Bench Press

Targets: Triceps, Anterior Deltoids

mid and lower chest triceps anterior deltoid

Back

Dumbbell Bent Over Row

Targets: Shoulders, Biceps, Core

back shoulders biceps +1

Triceps Brachii

Cable Reverse Grip Triceps Pushdown

Targets: Anconeus

triceps forearms

Obliques

Landmine 180

Targets: Core, Shoulders, Upper Back

obliques abdominals shoulders +1

Tibialis Anterior

Weighted Plate Tibialis Anterior Curl

Targets: Gastrocnemius

tibialis gastrocnemius

Pectoralis Major (Upper Chest)

Smith Incline Bench Press

Targets: Deltoids (Shoulders), Triceps

upper pectoralis shoulders triceps

Biceps Brachii

Dumbbell Alternate Biceps Curl

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Thighs

All Fours Squat Stretch

Targets: Hips, Lower back

thighs hips lower back

Quadriceps

Bodyweight Narrow Squats

Targets: Glutes, Hamstrings

quads glutes hamstrings

Quadriceps

Band Single Leg Split Squat

Targets: Glutes, Hamstrings

quads glutes hamstrings

Pectoralis Major (Lower Chest)

Lever Decline Chest Press

Targets: Deltoids (Shoulders), Triceps (Back of Arms)

mid and lower chest shoulders triceps

Soleus

Cable Standing One-Leg Calf Raise

Targets: Gastrocnemius

soleus gastrocnemius

Core (abdominals and obliques)

Plank Alternate Anti-Gravity Pull-Up

Targets: Biceps, Shoulders (deltoids)

abdominals lats biceps +1

Hamstrings

Lever Kneeling Leg Curl

Targets: Calves, Glutes

hamstrings calves glutes

Biceps Brachii

EZ Barbell Standing Preacher Curl

Targets: Brachialis, Forearms

biceps biceps forearms

Hip Abductors

Lying Butterfly Exercise

Targets: Inner Thighs

glutes inner thigh

Anterior deltoids

Cable Forward Raise

Targets: Lateral deltoids, Upper trapezius

anterior deltoid lateral deltoid upper traps

Biceps

Cable Standing Inner Curls

Targets: Forearms, Shoulders

biceps forearms shoulders

Shoulders

Kettlebell Double Snatch

Targets: Legs, Core

shoulders legs abdominals

Erector Spinae

Sphinx Back Extension

Targets: Glutes, Hamstrings

lower back glutes hamstrings

Abdominals

Lying Straight Leg Marches

Targets: Hip Flexors, Quadriceps

abdominals hip flexors quads

Spinal Extensors

Cobra Yoga Pose

Targets: Shoulders, Chest, Hip Flexors

lower back abdominals shoulders +2

Oblique Muscles

Oblique Crunches

Targets: Rectus Abdominis, Transverse Abdominis

obliques abdominals abdominals

Biceps Brachii

Elbow Flexor Stretch

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Chest

Push-Up to Side Plank

Targets: Core (especially obliques), Back

chest shoulders triceps +2

Triceps Brachii

Lever Triceps Dip

Targets: Anterior Deltoids, Pectorals

triceps anterior deltoid chest

Hip abductors

Side Lying Heel and Knee Taps

Targets: Glutes, Core

glutes glutes abdominals

Brachioradialis

Dumbbell One-Arm Reverse Preacher Curl

Targets: Forearm flexors

forearms wrist flexors

Chest

Dip on Floor with Chair

Targets: Triceps, Shoulders

chest triceps shoulders

Rear deltoids

Band Reverse Fly

Targets: Trapezius, Rhomboids

posterior deltoid traps traps (mid-back)

Adductor Muscles

Sitting Wide Leg Adductor Stretch

Targets: Hip Flexors, Hamstrings

inner thigh hip flexors hamstrings

Quadriceps

Cable Front Squats

Targets: Glutes, Hamstrings, Core

quads glutes hamstrings +1

Obliques

Dumbbell Side Bend

Targets: Rectus Abdominis

obliques abdominals

core

V Up Downs with Stability Ball

Targets: hip flexors, lower back

abdominals hip flexors lower back

Rectus Abdominis

Weighted Hanging Leg Hip Raise

Targets: Obliques, Erector Spinae

abdominals hip flexors obliques +1

Quadriceps

Long Jump

Targets: Hamstrings, Calves, Glutes

quads hamstrings calves +1

Gastrocnemius

Barbell Standing Calf Raises

Targets:

gastrocnemius soleus

Latissimus Dorsi

EZ Bar Reverse Grip Bent Over Row

Targets: Biceps, Rhomboids, Trapezius

lats biceps traps (mid-back) +2

Hamstrings

Sliding Floor Bridge Curl on Towel

Targets: Core

hamstrings glutes abdominals

Upper Pectorals

Dumbbell Incline Fly

Targets: Deltoids, Triceps

upper pectoralis shoulders triceps

Upper pectorals

Dumbbell Incline Bench Press

Targets: Triceps, Anterior deltoids

upper pectoralis triceps anterior deltoid

Rear Deltoids

Dumbbell Incline Rear Lateral Raise

Targets: Upper Back, Trapezius, Rotator Cuff

posterior deltoid traps traps +1

Forearms

Wrist Circles

Targets: Wrists

forearms forearms

Biceps Brachii

Barbell Prone Incline Curl

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Chest

Wide Grip Wall Push-Ups

Targets: Shoulders, Triceps

chest shoulders triceps

Core (Abdominals)

Weighted Front Plank

Targets: Obliques, Lower Back

abdominals shoulders obliques +1

Triceps

Cable Pushdown

Targets: Shoulders

triceps shoulders

Rear Deltoids

Kettlebell Lying Rear Delt Row

Targets: Upper Trapezius, Rhomboids, Latissimus Dorsi

posterior deltoid upper traps traps (mid-back) +1

Shoulders

Barbell Snatch from Blocks

Targets: Back, Core

shoulders traps legs +2

Soleus

Smith Reverse Calf Raises

Targets: Gastrocnemius

soleus gastrocnemius

Quadriceps

Dumbbell Single Leg Step Up

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +2

Quadriceps

Lever Alternate Leg Extension (Plate Loaded)

Targets: Hip flexors

quads hip flexors

Shoulders

Cable Standing Lift

Targets: Core, Arms

shoulders traps abdominals +1

Gastrocnemius

Dumbbell Standing Calf Raise

Targets: Soleus

gastrocnemius soleus

Chest (Pectorals)

Dumbbell Fly on Exercise Ball

Targets: Shoulders, Core

chest shoulders abdominals

Hamstrings

Barbell Good Morning

Targets: Glutes, Lower Back, Core

hamstrings glutes lower back +1

Quadriceps

Battling Ropes Alternate Arms Jump Squat

Targets: Core, Glutes, Calves

quads hamstrings shoulders +3

Neck muscles

Weighted Seated Neck Extension with Head Harness

Targets: Upper trapezius

neck upper traps

Latissimus Dorsi (Back)

Assisted Pull-Up

Targets: Biceps, Rhomboids

lats biceps traps (mid-back)

Upper back

Barbell Reverse Grip Incline Bench Row

Targets: Latissimus dorsi, Rear deltoids, Biceps

traps lats posterior deltoid +1

Rectus Abdominis

Incline Twisting Sit-Ups

Targets: Obliques

abdominals obliques

Pectoral muscles

Lever Chest Press

Targets: Triceps, Deltoids

chest triceps shoulders

Brachialis

Cable Standing Reverse Curl (SZ Bar)

Targets: Forearm muscles

biceps forearms

Chest

Deep Push-Up on Parallel Bars

Targets:

chest shoulders triceps

Hamstrings

Standing Single Leg Curl

Targets: Core

hamstrings abdominals

Gluteus Maximus

Barbell Hip Thrust

Targets: Hamstrings, Quadriceps, Core

gluteus maximus hamstrings quads +1

Deltoids (lateral head)

Weighted Plate Standing Lateral Raise

Targets: Trapezius, Core muscles

lateral deltoid traps abdominals

Chest (Pectorals)

Push-Up with Medicine Ball

Targets: Shoulders (Deltoids), Core (Abdominals, Obliques), Triceps

chest shoulders abdominals +1

Shoulders

Kettlebell Bent Press

Targets: Arms, Legs

shoulders abdominals arms +1

Lower Abdominals

Lever Lying Leg Raise (Bent Knee)

Targets: Hip Flexors

lower abdominals hip flexors

Gluteus medius

Hip Abduction

Targets: Gluteus minimus, Tensor fasciae latae

gluteus medius gluteus medius outer quadricep

Quadriceps

Burpee Tuck Jump

Targets: Hamstrings, Core, Chest

quads hamstrings abdominals +3

Chest (pectoralis major)

Kettlebell Incline Fly

Targets: Shoulders (deltoids), Triceps

chest shoulders triceps

Gluteus Maximus

Resistance Band Glute Bridge

Targets: Hamstrings, Core (Abdominals)

gluteus maximus gluteus medius gluteus medius +2

Gluteus Maximus

Single Leg Reverse Hyperextension

Targets:

gluteus maximus lower back

Hip flexors

Lunge Stretch

Targets: Hamstrings, Glutes

hip flexors quads hamstrings +1

Quadriceps

Barbell Jefferson Squat

Targets: Hamstrings, Glutes, Lower Back

quads hamstrings glutes +1

Quadriceps

Smith Front Squats

Targets: Glutes, Hamstrings, Core

quads glutes hamstrings +1

Quadriceps

Suspended Split Squat

Targets: Glutes, Hamstrings

quads glutes hamstrings

Quadriceps

One Leg Quarter Squats

Targets: Hamstrings, Glutes, Core

quads hamstrings glutes +1

Quadriceps

Dumbbell Wide Squats

Targets: Hamstrings, Glutes, Adductors

quads hamstrings glutes +1

Glutes

Dumbbell Swing

Targets: Hips, Core, Hamstrings

glutes hips abdominals +1

Latissimus Dorsi (Lats)

Weighted Hammer Grip Pull-Ups

Targets: Trapezius, Rhomboids, Forearm Muscles

lats biceps traps +2

Hip flexors

High Knees on a Padded Stool

Targets: Quadriceps, Hamstrings, Glutes

hip flexors quads hamstrings +2

Core

Crab Twist Toe Touch

Targets: Hips, Hamstrings, Shoulders

abdominals hips hamstrings +2

Hip Flexors

Rocking Frog Stretch

Targets: Core Muscles

hip flexors glutes groin +1

Trapezius

Smith Back Shrug

Targets: Deltoids

traps shoulders

Obliques

Side Bend Plank

Targets: Transverse abdominis, Rectus abdominis, Shoulders

obliques abdominals abdominals +2

Anterior Deltoid

Kettlebell Seated Front Raise

Targets: Core muscles, Upper Trapezius, Serratus Anterior

anterior deltoid abdominals upper traps +1

Chest

Kneeling Shoulder Tap Push-Up

Targets: Shoulders, Triceps, Core

chest shoulders triceps +1

Core (abdominals)

Single Arm Punch and Side Knee Raise

Targets: Shoulders, Hip flexors, Quadriceps

abdominals shoulders hip flexors +2

Legs

Rowing Machine Workout

Targets: Back, Arms, Core

legs back arms +1

Glutes

Rear Decline Bridge

Targets: Core, Lower Back

glutes abdominals lower back

Chest (Pectorals)

Dumbbell One-Arm Wide Grip Bench Press

Targets: Shoulders (Deltoids), Triceps

chest shoulders triceps

Core (abdominals, obliques)

Kettlebell Advanced Windmill

Targets: Shoulders, Glutes, Hamstrings

abdominals shoulders glutes +2

Chest (Pectoralis Major)

Lever Push-Ups

Targets: Core (Rectus Abdominis, Obliques)

chest shoulders triceps +1

Shoulders

Kettlebell One Arm Snatch

Targets: Back, Core, Legs

shoulders back abdominals +1

Upper Back Muscles

Kettlebell Hammer Grip Incline Bench Two Arm Row

Targets: Biceps, Shoulders

traps biceps shoulders

Upper back (Latissimus Dorsi)

Inverted Row with Bent Knees

Targets: Biceps, Core, Rear Deltoids

lats biceps abdominals +1

Biceps

Lever Preacher Curl

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Rectus Abdominis

Cable Seated Crunch

Targets: Obliques

abdominals obliques

Gastrocnemius

Dumbbell Seated Calf Raise

Targets: Tibialis Anterior

gastrocnemius soleus tibialis

Glutes

Smith Machine Hip Thrust

Targets: Hamstrings, Lower Back, Quadriceps

glutes hamstrings lower back +1

Core muscles

Dumbbell Seated Military Hold with Alternate Leg Raise

Targets: Shoulders, Hip flexors

abdominals shoulders hip flexors

Quadriceps

Kettlebell Overhead Lunge

Targets: Core, Shoulders, Calves

quads hamstrings glutes +3

Peroneals

Peroneals Stretch

Targets: Gastrocnemius, Soleus

calves gastrocnemius soleus

Latissimus Dorsi

Exercise Ball Lat Stretch

Targets: Rhomboids, Trapezius

lats traps (mid-back) traps

Latissimus Dorsi

Weighted Inverted Rows

Targets: Biceps Brachii, Shoulders (Deltoids), Core Muscles

lats traps biceps +2

Abdominals

Sit-Up Punches

Targets: Shoulders, Chest

abdominals shoulders chest

Deltoids (shoulders)

Lever Lateral Raises

Targets: Trapezius

shoulders traps

Biceps Brachii

Dumbbell Standing One Arm Curl Over Incline Bench

Targets: Brachialis, Core Muscles

biceps biceps abdominals

Quadriceps

Barbell Jump Squats

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +1

Rear Deltoids

Band Pull Apart

Targets: Upper Back Muscles

posterior deltoid traps

Quadriceps

Bosu Ball Squats

Targets: Glutes, Hamstrings, Core

quads glutes hamstrings +1

Latissimus Dorsi

Lever One-Arm Lateral High Row

Targets: Upper back muscles, Shoulders, Core muscles

lats traps shoulders +1

Wrist Flexors

Side Wrist Pull Stretch

Targets: Forearm Muscles

wrist flexors forearms

Hamstrings

Barbell Rack Pulls

Targets: Upper Back, Trapezius, Core

hamstrings glutes lower back +3

Gastrocnemius

Calf Stretch Against Wall

Targets: Soleus

gastrocnemius soleus

Quadriceps

Swimmer Kicks

Targets: Hamstrings, Calves, Hip Flexors

quads hamstrings calves +2

Obliques

Oblique Crunches

Targets: Rectus Abdominis

obliques abdominals

Latissimus Dorsi

Lever Front Pulldown

Targets: Biceps, Trapezius

lats biceps traps

Gastrocnemius

Dumbbell Single Leg Calf Raise

Targets: Soleus

gastrocnemius soleus

Latissimus Dorsi

Corn Cob Side-to-Side Pull-Ups

Targets: Trapezius, Core, Deltoids

lats biceps traps +2

Latissimus Dorsi (Lats)

Smith Bent Over Pronated Grip Row

Targets: Trapezius, Biceps Brachii

lats traps (mid-back) traps +1

Quadriceps

Barbell Front Squat

Targets: Glutes, Hamstrings, Core

quads glutes hamstrings +1

Quadriceps

Barbell One Leg Squat

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +2

Latissimus Dorsi

Cable Seated One Arm Alternate Row

Targets: Rhomboids, Trapezius

lats traps (mid-back) traps

Shoulder Flexors

Seated Single Leg Shoulder Flexor Depressor

Targets: Shoulder Depressors, Core Muscles for Stability

shoulders shoulders abdominals

Pectorals (chest)

Dumbbell Decline Twist Fly

Targets: Core (abdominals)

chest abdominals

Obliques

Barbell Side Bend

Targets: Rectus abdominis, Erector spinae

obliques abdominals lower back

Quadriceps

Dumbbell Single Leg Split Squat with the Ring

Targets: Hamstrings, Glutes, Core

quads hamstrings glutes +1

Quadriceps

Weighted Wall Squats

Targets: Hamstrings, Glutes, Core

quads hamstrings glutes +1

Biceps

Dumbbell Cross Body Hammer Curl

Targets: Forearms

biceps forearms

Quadriceps

Lever Horizontal Leg Press

Targets: Hamstrings, Glutes

quads hamstrings glutes

Gastrocnemius

Lever Seated Calf Press

Targets:

gastrocnemius soleus

Arms

Hand Bike Cardio

Targets: Core, Back muscles

arms shoulders chest +2

Deltoid muscles (shoulders)

Kettlebell Seated Lateral Raise

Targets: Trapezius muscles (upper back)

shoulders traps

Back Muscles

Lever Row (Plate Loaded)

Targets: Biceps

back biceps

Triceps

Barbell Lying Close-Grip Press

Targets: Chest

triceps chest

Lateral muscles of the torso

Sitting Dynamic Side Stretch

Targets: Hip flexors, Lower back, Glutes

obliques obliques hip flexors +2

Latissimus Dorsi

Lever Cross Lat Pulldown

Targets: Biceps, Rhomboids, Trapezius

lats biceps traps (mid-back) +1

Triceps

Close Grip Push-Ups

Targets: Pectorals, Deltoids, Core

triceps chest shoulders +1

Core muscles (abdominals, obliques)

Double Twist Knee Up

Targets: Hip flexors, Quadriceps, Hamstrings

abdominals hip flexors quads +1

Latissimus Dorsi

Cable Cross-Over Lateral Pulldown

Targets: Rhomboids, Biceps, Trapezius

lats traps (mid-back) biceps +1

Pronator Teres

Dumbbell Lying Pronation

Targets: Flexor Carpi Radialis

forearms wrist flexors

Quadriceps

Smith Leg Press

Targets: Hamstrings, Glutes

quads hamstrings glutes

Upper back

Dumbbell Renegade Row

Targets: Core, Shoulders, Arms

traps abdominals shoulders +1

Chest

Dumbbell Pullover Hip Extension on Exercise Ball

Targets: Core, Glutes

chest abdominals glutes

Abdominals

Hanging Pike

Targets: Hip Flexors, Shoulder Muscles

abdominals hip flexors shoulders

hip adductors

Kneeling Adductor Backward Stretch

Targets: hip flexors, quadriceps

inner thigh hip flexors quads

Deltoids (Shoulders)

Band Incline T Raise

Targets: Upper Trapezius

shoulders upper traps

Gluteus Medius

Resistance Band Clamshells

Targets: Hip External Rotators

gluteus medius glutes

Triceps

Cable Kickbacks

Targets: Shoulders

triceps shoulders

Biceps

Band Reverse Spider Curl

Targets: Forearms

biceps forearms

Latissimus Dorsi

Lever Pullover (Plate Loaded)

Targets: Pectoralis Major

lats chest

Core

Standing Balance Single Crossover Pendulum Leg

Targets: Glutes, Hamstrings, Quadriceps

abdominals glutes hamstrings +1

Biceps

Band Incline Hammer Curls

Targets: Brachialis

biceps biceps

Chest

Kneeling Cobra Push-up

Targets: Shoulders, Triceps, Core

chest shoulders triceps +1

Quadriceps

Jump Squats

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +1

Biceps Brachii

Dumbbell Standing One-Arm Curl

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Shoulders

Dolphin Pose Stretch

Targets: Hamstrings, Core, Calves

shoulders hamstrings abdominals +1

Forearm flexors

Wrist Roller

Targets: Biceps, Shoulders

wrist flexors wrist extensors biceps +1

Quadriceps

Half Knee Bends

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +1

Quadriceps

Barbell Front Chest Squat

Targets: Hamstrings, Core

quads glutes hamstrings +1

Pectoralis major

Cable Standing Fly

Targets: Deltoids, Triceps

chest shoulders triceps

Neck extensors

Cable Seated Neck Extension

Targets: Upper trapezius, Splenius capitis

neck upper traps neck

Obliques

Seated Side Crunch (Wall)

Targets: Rectus Abdominis

obliques abdominals

Quadriceps

Squat Bounce Sky Punch

Targets: Glutes, Core, Shoulders

quads glutes abdominals +1

Biceps

Band Alternating Biceps Curl

Targets: Forearms

biceps forearms

Pectoralis Major

Seal Push-Ups

Targets: Deltoids (Anterior, Medial, Posterior), Triceps Brachii, Core Muscles (Rectus Abdominis, Obliques, Transverse Abdominis)

chest chest shoulders +2

Triceps

Triceps Dip

Targets: Shoulders, Chest

triceps shoulders chest

Thighs (quadriceps)

Power Sled Backward Push

Targets: Glutes, Calves, Core

quads hamstrings glutes +2

Shoulders

Handstand Push-Ups

Targets: Triceps, Upper Chest, Core

shoulders triceps upper pectoralis +1

Chest (Pectoralis Major)

Chest Dips

Targets: Shoulders (Deltoids), Triceps

chest shoulders triceps

Quadriceps

Sled Leg Wide Press

Targets: Hamstrings, Calves

quads glutes hamstrings +1

Pectoralis Major

Shoulder Transverse Adduction

Targets:

chest shoulders

Upper Back

Dumbbell Hammer Grip Incline Bench Two Arm Row

Targets: Shoulders, Core

traps biceps shoulders +1

Latissimus Dorsi

Lever Single Arm Neutral Grip Seated Row

Targets: Trapezius, Rhomboid, Biceps

lats traps traps (mid-back) +1

Hip External Rotators

Seated Hip External Rotator and Hip Extensor Stretch

Targets: Hip Extensors

glutes glutes

Shoulders

Cable Standing Backhand

Targets: Arms, Core

shoulders traps arms +1

Forearms

Barbell Wrist Reverse Curl

Targets: Biceps, Wrists

forearms biceps forearms

Latissimus Dorsi

Cable Pulldown with Pro Lat Bar

Targets: Biceps, Rhomboids, Trapezius

lats biceps traps (mid-back) +2

Quadriceps

Jump Squat

Targets: Calves, Core

quads hamstrings glutes +2

Chest (Pectorals)

Shoulder Adduction

Targets: Shoulders (Deltoids), Upper Back (Rhomboids)

chest shoulders traps (mid-back)

Biceps Brachii

Cable Seated One Arm Concentration Curl

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Shoulders (Deltoids)

Kettlebell Seated Press

Targets: Triceps, Upper Chest

shoulders triceps upper pectoralis

Lateral neck muscles

Side Push Neck Stretch

Targets: Shoulder muscles

neck shoulders

Pectoralis Major

Cable Kneeling High to Low Fly

Targets: Deltoids

chest shoulders

Shoulders

Frog Planche

Targets: Arms, Chest

shoulders abdominals arms +1

Quadriceps

Dumbbell Squats

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +1

Core (abdominals, obliques)

Front Plank to Side Plank

Targets: Shoulders, Back, Glutes

abdominals shoulders back +1

Pectoralis Major (Lower Chest)

Cable Decline Press

Targets: Triceps, Deltoids

mid and lower chest triceps shoulders

Hip flexors

Weighted Hanging Straight Leg Raise

Targets: Lower abdominals, Grip strength

hip flexors lower abdominals forearms

Glutes

Band Good Morning

Targets: Hamstrings, Lower back

glutes hamstrings lower back

Quadriceps

Runner's Stretch for Thighs

Targets:

quads hip flexors

Biceps brachii

Dumbbell Peacher Hammer Curls

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Latissimus Dorsi

Wide Grip Pull-Up

Targets: Biceps, Trapezius, Rhomboids

lats biceps traps +2

Pectoralis Major (Upper Part)

Dumbbell Incline Chest Press

Targets: Deltoids, Triceps

upper pectoralis shoulders triceps

Quadriceps

Barbell Single Leg Split Squat

Targets: Hamstrings, Glutes, Core

quads hamstrings glutes +1

Chest

EZ Bar Lying Bent Arms Pullover

Targets: Shoulders, Upper Back

chest triceps lats +2

Abdominals

Band Bicycle Crunch

Targets: Obliques

abdominals obliques

Core muscles (abs, obliques)

Band Horizontal Pallof Press

Targets: Shoulders, Arms

abdominals shoulders arms

Glutes

Kettlebell One-Arm Swing

Targets: Core, Shoulders, Back

glutes hamstrings abdominals +2

Chest (Pectoralis Major)

Clock Push-Ups

Targets: Shoulders (Deltoids), Triceps, Core Stability Muscles

chest shoulders triceps +1

Triceps Brachii

Dumbbell Pronate Grip Triceps Extension

Targets: Anconeus

triceps forearms

Biceps Brachii

Dumbbell Prone Incline Hammer Curl

Targets: Brachialis

biceps biceps

Biceps

Weighted Standing Curl

Targets: Forearms

biceps forearms

Latissimus dorsi

Foam Rolling for Lat Muscles

Targets: Trapezius, Rhomboids

lats traps traps (mid-back)

Deltoids

Barbell Standing Military Press

Targets: Triceps, Core

shoulders triceps abdominals

Glutes

Single Leg Hip Thrusts

Targets: Hamstrings, Core

glutes hamstrings abdominals

Shoulders

Kettlebell One-Arm Clean and Jerk

Targets: Core, Back, Legs

shoulders abdominals back +1

Latissimus Dorsi

Smith Narrow Row

Targets: Rhomboids

lats traps (mid-back)

Shoulders (Deltoids)

Dumbbell Military Press with Russian Twist and Legs Off the Floor

Targets: Core (Obliques), Core (Rectus Abdominis)

shoulders obliques abdominals

Triceps

EZ Bar Standing French Press

Targets: Shoulders, Upper Chest

triceps shoulders upper pectoralis

Rectus Abdominis

Roman Chair Sit-Ups

Targets: Hip Flexors

abdominals hip flexors

Biceps Brachii

Dumbbell Zottman Preacher Curl

Targets: Brachioradialis

biceps forearms

Biceps Brachii

Dumbbell Cross-Body Hammer Curls

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Shoulders

Band Incline Y Raise

Targets: Upper back

shoulders traps

Abdominals

Dead Bug Exercise

Targets: Hip flexors, Glutes, Shoulders

abdominals hip flexors glutes +1

Trapezius

Lever Gripless Shrug

Targets: Rhomboids, Levator scapulae

traps traps (mid-back) traps

Shoulders

Left Uppercut

Targets: Biceps, Core

shoulders biceps abdominals

Deltoids (Shoulders)

Side Step Upright Row

Targets: Trapezius (Upper back), Biceps (Arms)

shoulders upper traps biceps

Triceps

EZ Barbell JM Bench Press

Targets: Pectorals, Deltoids

triceps chest shoulders

abdominal muscles

Side Step Crunch

Targets: obliques, hip flexors

abdominals obliques hip flexors

Biceps Brachii

Dumbbell Standing One Arm Concentration Curl

Targets: Brachialis

biceps biceps

Glutes

Band Step-Ups

Targets: Hamstrings, Calves, Core

glutes quads hamstrings +2

Obliques

Half Wipers (Bent Leg)

Targets: Rectus Abdominis

obliques abdominals

Inner thighs

Seated Wide Angle Pose

Targets: Lower back, Spine

inner thigh hamstrings hips +2

Latissimus Dorsi

L-Sit Pull-Ups

Targets: Core Muscles, Trapezius

lats biceps abdominals +1

Wrist flexors

Dumbbell Seated Neutral Wrist Curl

Targets: Forearm muscles

wrist flexors forearms

Deltoids

Cable Upright Row

Targets: Upper Trapezius

shoulders upper traps

Upper back (lats, traps)

Barbell Pendlay Row

Targets: Biceps, Core, Lower back

traps biceps abdominals +1

Upper arms

Supination Bar Suspension Stretch

Targets: Shoulders, Forearms

arms shoulders forearms

Erector Spinae (lower back)

Weighted Hyperextensions on Stability Ball

Targets: Gluteus Maximus, Hamstrings, Core

lower back gluteus maximus hamstrings +1

Quadriceps

Split Squats

Targets: Calves, Core

quads hamstrings glutes +2

obliques

Oblique Crunches with Straight Leg Lift

Targets: rectus abdominis

obliques abdominals

Hip Rotators

Band Seated Hip External Rotation

Targets: Glutes, Hip Abductors

glutes glutes glutes

Quadriceps

Lying Side Quadriceps Stretch

Targets: Hip flexors

quads hip flexors

Pectoralis Major

Barbell Bench Press

Targets: Triceps Brachii, Deltoids

chest triceps shoulders

Rectus abdominis

Roll Press Plank

Targets: Shoulders, Back, Hips

abdominals obliques shoulders +2

Latissimus dorsi

Cable One-Arm Twisting Seated Row

Targets: Obliques, Rhomboids, Biceps

lats obliques traps (mid-back) +1

Pectoralis major (upper chest)

Lever Incline Hammer Chest Press

Targets: Anterior deltoids (front shoulders), Triceps brachii

upper pectoralis anterior deltoid triceps

Quadriceps

Lever Alternate Leg Press

Targets: Calves, Hip Flexors

quads hamstrings glutes +2

Chest

Isometric Wipers

Targets: Core

chest abdominals

Core muscles (abdominals, obliques)

Resistance Band Spider Crawls

Targets:

abdominals shoulders glutes +1

Quadriceps

Barbell Olympic Squat

Targets: Hamstrings, Glutes, Core

quads hamstrings glutes +1

Latissimus Dorsi

Underhand Grip Inverted Back Row

Targets: Biceps Brachii, Trapezius

lats traps (mid-back) biceps +1

Chest (Pectorals)

Dumbbell Lying on Floor Hammer Press

Targets: Shoulders (Deltoids), Triceps

chest shoulders triceps

Quadriceps

Dumbbell Single Leg Squats

Targets: Glutes, Hamstrings, Calves

quads glutes hamstrings +2

Deltoids (shoulders)

Dumbbell Seated Shoulder Press

Targets: Triceps, Upper Chest

shoulders triceps upper pectoralis

Gastrocnemius

Dumbbell Seated One Leg Calf Raise

Targets: Stabilizing muscles in the lower leg and foot

gastrocnemius soleus calves

Upper back (Latissimus Dorsi)

Inverted Row with Straps

Targets: Biceps, Core, Shoulders

lats biceps abdominals +1

Forearm Flexors

Dumbbell One-Arm Wrist Curl

Targets: Wrist Muscles

wrist flexors forearms

Gastrocnemius

Two Legs Calf Raise with Band

Targets:

gastrocnemius soleus

Biceps Brachii

Weighted Plate Standing Biceps Curl

Targets: Forearms

biceps forearms

Core

Side and Front In-Out Exercise

Targets: Waist, Hips

abdominals obliques hips

Lower back muscles

Seated Lower Back Stretch

Targets: Hips, Glutes

lower back hamstrings hips +1

Latissimus Dorsi

Lever Reverse Grip Lateral Pulldown

Targets: Rhomboids, Trapezius

lats traps (mid-back) traps

Glutes

Barbell One-Leg Hip Thrust

Targets: Hamstrings, Core

glutes hamstrings abdominals

Triceps Brachii

EZ Barbell Incline Triceps Extension

Targets: Anterior Deltoids

triceps anterior deltoid

Quadriceps

Smith Sumo Chair Squat

Targets: Hamstrings, Glutes, Hip adductors

quads hamstrings glutes +1

Obliques

Weighted Russian Twist

Targets: Rectus abdominis, Transverse abdominis, Hip flexors

obliques abdominals abdominals +1

Chest

Kneeling Knuckle Push-Ups

Targets: Shoulders, Core

chest triceps shoulders +1

Biceps

Kettlebell Standing Crush Curl

Targets: Shoulders, Core

biceps shoulders abdominals

Back (Latissimus Dorsi)

Barbell Bent Over Rows

Targets: Biceps, Trapezius, Rhomboids

lats biceps traps +1

Biceps Brachii

Barbell Drag Curl

Targets: Forearm Flexors

biceps wrist flexors

Triceps

Diamond Push-Ups

Targets: Chest, Shoulders, Core

triceps chest shoulders +1

Biceps

Dumbbell Standing Preacher Curl

Targets: Forearms, Brachialis

biceps forearms biceps

hip flexors

Rocking Half Frog Stretch

Targets: inner thighs

hip flexors inner thigh

Gastrocnemius

Sled Backward Angled Calf Raise

Targets: Soleus

gastrocnemius soleus

Shoulders (Deltoids)

Seated Shoulder Flexor Depressor Retractor

Targets: Upper Back (Rhomboids), Upper Back (Trapezius)

shoulders traps (mid-back) upper traps

Pectorals

Assisted Chest Dip

Targets: Triceps, Anterior Deltoids

chest triceps anterior deltoid

Cardiovascular system

Running Cardio

Targets: Quadriceps, Hamstrings, Calves

cardiovascular quads hamstrings +1

Glutes

Walking Lunge

Targets: Hamstrings, Calves, Core

glutes quads hamstrings +2

Deltoids

Smith Shoulder Press

Targets: Triceps, Upper Chest

shoulders triceps upper pectoralis

Biceps Brachii

Cable One-Arm Inner Biceps Curl

Targets: Brachialis

biceps biceps

Calves

Donkey Calf Raises

Targets: Soleus, Gastrocnemius

calves soleus gastrocnemius

Glutes

Straight Leg Kickback

Targets: Hamstrings, Lower back

glutes hamstrings lower back

Quadriceps

High Knee Squats

Targets: Hamstrings, Glutes, Core

quads hamstrings glutes +1

Gastrocnemius

Barbell Seated Calf Raise

Targets: Soleus

gastrocnemius soleus

Neck flexors

Weighted Lying Neck Flexion

Targets: Sternocleidomastoid

neck neck

Biceps Brachii

Concentration Curls

Targets: Brachialis

biceps biceps

Erector Spinae (lower back)

Lying Back Extensions

Targets: Glutes, Hamstrings

lower back glutes hamstrings

Triceps Brachii

Dumbbell Seated Triceps Extension

Targets: Deltoids

triceps shoulders

Brachialis

Dumbbell Lying Supine Curl

Targets: Brachioradialis, Forearm muscles

biceps biceps forearms +1

Legs

Elliptical Machine Walk

Targets: Arms, Glutes, Core

legs arms glutes +1

Deltoids

Band Front Raise

Targets: Trapezius

shoulders traps

Infraspinatus

Cable Kneeling Shoulder External Rotation

Targets: Rhomboids, Lower Trapezius

shoulders shoulders traps (mid-back) +1

Hamstrings

Cable Standing Leg Curl

Targets: Calves, Glutes

hamstrings calves glutes

Obliques

Side Plank Knee Tuck

Targets: Hip flexors, Shoulders

obliques abdominals hip flexors +1

Trapezius

Kettlebell Incline Shrug

Targets: Deltoids

traps shoulders

Quadriceps

Lever Elliptical Static Walk

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +2

Quadriceps

Horse Stance Squat

Targets:

quads hamstrings glutes +1

Wrist Extensors

Dumbbell One-Arm Reverse Wrist Curl

Targets: Forearm Muscles

wrist extensors forearms

Calves

Jumping Jacks

Targets: Arms, Shoulders, Core

calves arms shoulders +3

Pectorals (Chest)

Weighted Svend Press

Targets: Shoulders, Triceps

chest shoulders triceps

Shoulders

Barbell Hang Snatch

Targets: Core, Back, Legs

shoulders abdominals back +1

Hamstrings

Dumbbell Single Leg Deadlift

Targets: Lower back, Core

hamstrings glutes lower back +1

Pectoralis Major (upper chest)

Kettlebell Incline Hammer Press

Targets: Deltoids, Triceps, Core Muscles

upper pectoralis shoulders triceps +1

Quadriceps

Full Squat Mobility

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +1

Shoulders

Behind the Head Ball Slam

Targets: Legs, Back

shoulders arms abdominals +2

Biceps

Cable Rope Hammer Preacher Curl

Targets: Forearms

biceps forearms

Glutes

Dumbbell Sumo Pull Through

Targets: Hamstrings, Lower Back, Core

glutes hamstrings lower back +1

Shoulders

Barbell Snatch

Targets: Legs, Back, Core

shoulders legs back +1

Upper Back

Dumbbell Palm Rotational Bent Over Row

Targets: Biceps, Shoulders, Core

traps biceps shoulders +1

Pectoralis Major

Smith Hex Press

Targets: Triceps Brachii, Anterior Deltoids

chest triceps anterior deltoid

Quadriceps

Lever Horizontal One-Leg Press

Targets:

quads hamstrings glutes

Quadriceps

Single Leg Push-Offs

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +1

Gluteus Maximus

Lever Reverse Hyperextension

Targets: Hamstrings, Erector Spinae

gluteus maximus hamstrings lower back

Deltoids (Shoulders)

Dumbbell Push Press

Targets: Triceps, Upper chest

shoulders triceps upper pectoralis

Latissimus dorsi

Band Assisted Pull Up

Targets: Biceps, Trapezius, Rhomboids

lats biceps traps +1

Quadriceps

Alternate Sprinter Lunge

Targets: Calves, Core

quads hamstrings glutes +2

Biceps

Dumbbell Incline Alternate Hammer Curl

Targets: Brachialis, Forearms

biceps biceps forearms

Deltoids

Sky Punch

Targets: Upper back

shoulders traps

Quadriceps

Kettlebell Lunge Pass Through

Targets: Core, Shoulders

quads hamstrings glutes +2

Quadriceps

Barbell Wide Squat

Targets: Glutes, Hamstrings, Adductors

quads glutes hamstrings +1

Rectus Abdominis

Tuck Crunch

Targets: Hip Flexors, Obliques

abdominals hip flexors obliques

Forearm Muscles

Standing Mid-Air Finger Bounces

Targets: Finger Flexors, Finger Extensors

forearms hands hands

Core

Bear Crawl

Targets: Quadriceps, Hamstrings, Glutes

abdominals shoulders quads +3

Latissimus Dorsi

Band Kneeling One Arm Pulldown

Targets: Biceps, Shoulders, Core

lats biceps shoulders +1

Inner thighs

Butterfly Yoga Pose

Targets: Hips, Lower back

inner thigh hips lower back

Infraspinatus

Shoulder Lateral Rotation

Targets: Posterior Deltoid

shoulders shoulders posterior deltoid

Hamstrings

Basic Toe Touch

Targets: Lower Back, Calves

hamstrings lower back calves

Obliques

Bent Over Twists

Targets: Erector Spinae, Rectus Abdominis

obliques lower back abdominals

Latissimus Dorsi

Barbell Underhand Bent Over Row

Targets: Rhomboids, Trapezius

lats biceps traps (mid-back) +1

Quadriceps

Stationary Bike Walk Cardio

Targets: Glutes, Calves

quads hamstrings glutes +1

Latissimus Dorsi

Cable Wide Grip Rear Pulldown

Targets: Rhomboids, Trapezius, Biceps

lats traps (mid-back) traps +1

Deltoids

Lever Seated Hammer Grip Shoulder Press

Targets: Triceps, Upper Pectorals

shoulders triceps upper pectoralis

Latissimus Dorsi

Cable Seated Wide Grip Row

Targets: Rhomboids, Trapezius, Biceps Brachii

lats traps (mid-back) traps +1

Pectoralis Major

Clap Push-Ups

Targets: Triceps, Deltoids, Core

chest triceps shoulders +1

core

Plank Exercise

Targets: shoulders, back, glutes

abdominals shoulders back +1

Deltoids

Dumbbell Upright Row

Targets: Trapezius

shoulders traps

Shoulders

Boxing Right Hook

Targets: Core, Arms

shoulders abdominals arms

Biceps

Dumbbell Reverse Spider Curl

Targets: Forearms

biceps forearms

Biceps

Kettlebell Incline Alternate Curl

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Shoulders

Uppercuts

Targets: Arms (Biceps and Triceps), Core, Legs

shoulders arms abdominals +1

Quadriceps

Spin Hook Kick

Targets: Hamstrings, Calves, Core

quads hamstrings calves +2

Rear Deltoids

Dumbbell Lying One Arm Rear Deltoid Raise

Targets: Trapezius, Rhomboids

posterior deltoid traps traps (mid-back)

Latissimus Dorsi (Lats)

Dumbbell Single Arm Pullover

Targets: Triceps, Pectorals

lats triceps chest

Quadriceps

Dumbbell Split Squat

Targets: Hamstrings, Glutes

quads hamstrings glutes

Deltoids

Dumbbell Lateral Raises

Targets: Trapezius, Supraspinatus

shoulders traps shoulders

Glutes

Barbell Glute Bridge

Targets: Hamstrings, Core

glutes hamstrings abdominals

Biceps

Dumbbell Preacher Curl

Targets: Forearms

biceps forearms

Latissimus Dorsi (Back)

Assisted Close Grip Pull-Up

Targets: Biceps, Rhomboids, Trapezius

lats biceps traps (mid-back) +2

Latissimus dorsi

Cable Close Grip Front Lat Pulldown

Targets: Biceps, Middle trapezius, Lower trapezius

lats biceps traps (mid-back) +1

Deltoids

Dumbbell Iron Cross

Targets: Trapezius, Rotator Cuff

shoulders traps shoulders

Latissimus dorsi

Band Fixed Back Underhand Pulldown

Targets: Rhomboids, Biceps, Rear deltoids

lats traps (mid-back) biceps +1

Quadriceps

Lever Seated Leg Press

Targets:

quads hamstrings glutes

Latissimus Dorsi

Wide Grip Rear Pull-Up

Targets: Biceps Brachii, Rear Deltoids, Upper Trapezius

lats biceps posterior deltoid +1

Chest

Dumbbell Burpees

Targets: Shoulders, Triceps

chest legs abdominals +2

Shoulders

Dumbbell Alternate Z Press

Targets: Core

shoulders abdominals

Latissimus Dorsi

Reverse Grip Machine Lat Pulldown

Targets: Biceps Brachii, Rhomboids

lats biceps traps (mid-back)

Inner Thigh (Adductors)

Bodyweight Side Lying Inner Thigh Raises

Targets: Hip Flexors, Glutes

inner thigh hip flexors glutes

Deltoids

Kettlebell Incline Y Raise

Targets:

shoulders traps

spinal erectors

Spine Twist

Targets: core muscles, back muscles, abdominal muscles

lower back abdominals back +1

Quadriceps

Barbell Bench Squat

Targets: Core, Calves

quads hamstrings glutes +2

Chest

Kettlebell One-Arm Floor Press

Targets: Core, Upper Back

chest shoulders triceps +2

Erector spinae (lower back)

Back Extensions on Exercise Ball

Targets: Glutes, Hamstrings, Core

lower back glutes hamstrings +1

Hamstrings

Assisted Inverse Leg Curls

Targets: Glutes

hamstrings glutes

Rectus Abdominis (Lower Abs)

Cocoons

Targets: Obliques

lower abdominals obliques

biceps

Dumbbell Alternate Seated Hammer Curl

Targets: brachialis, brachioradialis

biceps biceps forearms

Upper Back

Kettlebell Alternating Row

Targets: Shoulders, Core

traps shoulders abdominals

Pectoralis Major

Foam Rolling for Chest (Pec)

Targets: Pectoralis Minor

chest chest

Posterior Deltoids

Band Bent Over Rear Lateral Raise

Targets: Upper Trapezius, Rhomboids

posterior deltoid upper traps traps (mid-back)

Deltoids

Twist Front Raise

Targets: Trapezius

shoulders traps

Upper back (trapezius)

Band Incline Row

Targets: Biceps, Forearms, Core

upper traps traps (mid-back) biceps +2

Triceps

Cable Incline Triceps Extension

Targets: Shoulders, Core

triceps shoulders abdominals

Hamstrings

Cable Assisted Inverse Leg Curl

Targets: Gluteus Maximus

hamstrings gluteus maximus

Deltoids (Shoulders)

Dumbbell Z Press

Targets: Core Muscles

shoulders abdominals

Biceps

Barbell Curl

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Lower abdominal muscles

Lying Leg Raises

Targets: Hip flexors, Quadriceps

lower abdominals hip flexors quads

Pectoral Muscles

Back and Pec Stretch

Targets: Back Muscles

chest back

Hips

Lying Knee to Chest Stretch

Targets: Lower Back

hips lower back

Quadriceps

Jump Split

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +1

Thoracic spine

Kneeling Back Rotation Stretch

Targets: Obliques, Hip flexors

spine obliques hip flexors

Chest

Push-Up Pull

Targets: Core, Upper Back

chest shoulders triceps +2

Rectus Abdominis

Band Decline Sit-ups

Targets: Hip Flexors, Obliques

abdominals hip flexors obliques

Rectus Abdominis

Quarter Sit-Ups

Targets: Obliques, Hip Flexors

abdominals obliques hip flexors

Quadriceps

Barbell Low Bar Squat with Rack

Targets: Calves, Core stabilizers

quads hamstrings glutes +2

Wrist Flexors

Cable Wrist Curls

Targets: Forearm Muscles, Biceps

wrist flexors forearms biceps

Glutes

Single Straight Leg Glute Bridge Hold

Targets: Hamstrings, Core

glutes hamstrings abdominals

Latissimus Dorsi

Cable Seated High Row (V-Bar)

Targets: Trapezius, Biceps, Forearms

lats traps (mid-back) traps +2

Hamstrings

Butt Kicks

Targets: Glutes, Calves

hamstrings glutes calves

Obliques

45 Degree Side Bend

Targets: Rectus Abdominis

obliques abdominals

Shoulders (Deltoids)

Dumbbell Seated Military Press with In & Out Leg Raise

Targets: Core (Abdominals and Hip Flexors)

shoulders abdominals

Shoulders (Deltoids)

Kettlebell Kneeling One-Arm Bottoms Up Press

Targets: Core (Abdominals and Obliques)

shoulders abdominals

Rear Deltoids

Dumbbell Lying Rear Delt Row

Targets: Rhomboids, Trapezius, Latissimus Dorsi

posterior deltoid traps (mid-back) traps +1

Rhomboids

Band Lying Reverse Grip Row

Targets: Biceps, Rear Deltoids

traps (mid-back) traps biceps +1

Triceps Brachii

Cable Lying Triceps Extension

Targets: Anconeus

triceps forearms

Calves

Seated Calf Stretch

Targets: Hamstrings

calves hamstrings

Chest (Pectoralis Major)

Dumbbell Svend Press

Targets: Shoulders (Deltoids), Triceps, Core

chest shoulders triceps +1

Hip Flexors

Flexion and Extension Hip Stretch

Targets: Glutes, Hamstrings

hip flexors glutes hamstrings

Upper Chest (Pectoralis Major)

Kettlebell Incline Bench Press

Targets: Shoulders (Deltoids), Triceps

upper pectoralis shoulders triceps

Latissimus Dorsi

Cable Rope Crossover Seated Row

Targets: Rhomboids, Biceps, Trapezius

lats traps (mid-back) biceps +1

Hamstrings

Dumbbell Single-Arm Deadlift

Targets: Glutes, Lower Back, Core

hamstrings glutes lower back +1

Core

Open and Knee Tuck on a Padded Stool

Targets: Hips, Thighs

abdominals hips thighs

Latissimus Dorsi (Lats)

Rocky Pull-Up Pulldown

Targets: Rhomboids, Trapezius, Biceps

lats traps (mid-back) traps +1

Quadriceps

Thigh Extensions

Targets: Hamstrings

quads hamstrings

Triceps

Assisted Triceps Dip

Targets: Shoulders, Chest, Core

triceps shoulders chest +1

Quadriceps

Bodyweight Squat

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +2

Chest

Archer Push-Ups

Targets: Shoulders, Triceps, Core

chest shoulders triceps +1

Hip abductors

Side Shuffle Leg Side Lift

Targets: Glutes, Quadriceps, Core

glutes glutes quads +1

Pectoralis Major

Decline Kneeling Push-Up on Box

Targets: Triceps Brachii

chest triceps

Shoulders

Barbell Standing Close Grip Military Press

Targets: Triceps

shoulders triceps

Rear Deltoids

Barbell Bent Over Reverse Raise

Targets: Upper Back, Rhomboids, Trapezius

posterior deltoid traps traps (mid-back) +1

Quadriceps

Invisible Chair Pose

Targets: Hamstrings, Calves, Core

quads hamstrings calves +1

Pectoralis Major (Lower Chest)

Dumbbell Decline Hammer Press

Targets: Triceps, Deltoids

mid and lower chest triceps shoulders

Obliques

Standing Lateral Stretch

Targets: Latissimus Dorsi, Lower Back

obliques lats lower back

Neck muscles (including trapezius and sternocleidomastoid)

Front and Back Neck Stretch

Targets: Shoulder muscles

neck shoulders

Gluteus Maximus

Seated Glute Stretch

Targets: Hip Flexors, Quadriceps

gluteus maximus hip flexors quads

Thighs (Quadriceps)

Sumo Deadlift High Pull

Targets: Shoulders (Deltoids)

quads hamstrings shoulders

Hip Flexors

Roll Hip Stretch

Targets: Quadriceps, Hamstrings

hip flexors glutes quads +1

Rectus Abdominis

Captain's Chair Leg Raise

Targets: Hip Flexors, Obliques

abdominals hip flexors obliques

Upper Back (Rhomboids)

Cable Reverse Grip Seated High Row

Targets: Rear Deltoids, Biceps

traps (mid-back) traps posterior deltoid +1

Biceps Brachii

Dumbbell Standing Concentration Curl

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Shoulders

Duck Side Punch

Targets: Core, Legs

shoulders abdominals legs

Neck flexors

Cable Seated Neck Flexion

Targets: Sternocleidomastoid

neck neck

Glutes

Lying Hip Lift on Stability Ball

Targets: Hamstrings

glutes hamstrings

Quadriceps

Barbell Lunges

Targets: Glutes, Calves, Core

quads hamstrings glutes +2

Hip Flexors

Lying Leg Tuck Hip Stretch

Targets:

hip flexors

Triceps

Medicine Ball Close Grip Push-Ups

Targets: Chest, Shoulders, Core

triceps chest shoulders +1

Shoulders

Barbell Power Snatch From Blocks

Targets: Hips, Legs, Back

shoulders hips legs +1

Gastrocnemius

Lever Seated Squat Calf Raise

Targets: Quadriceps, Glutes, Hamstrings

gastrocnemius soleus quads +2

Triceps Brachii

Cable Kneeling Triceps Extension

Targets: Anterior Deltoid

triceps anterior deltoid

Shoulders

Dumbbell Clean and Press

Targets: Legs, Core, Back

shoulders legs abdominals +1

Pectoralis Major

Kneeling Rotational Push-Up

Targets: Deltoids, Core Muscles (Abdominals, Obliques)

chest shoulders abdominals

Obliques

Supine Windshield Wipers

Targets: Hips

obliques hips

Hip flexors

Iron Cross Stretch

Targets: Lower back muscles, Thigh muscles

hip flexors glutes lower back +1

hip flexors

Kneeling Hip Flexor Stretch

Targets: quadriceps

hip flexors quads

Shoulders

Boxing Left Hook

Targets: Triceps, Core, Upper Back

shoulders triceps abdominals +1

Hamstrings

Barbell Straight Leg Deadlift

Targets: Glutes, Lower Back

hamstrings glutes lower back

Pectoralis Major

Landmine Single Arm Low Fly

Targets: Deltoids, Triceps

chest shoulders triceps

Chest (Pectorals)

Wide Hand Push-Ups

Targets: Shoulders (Deltoids), Triceps (Triceps Brachii)

chest shoulders triceps

Triceps

Cable Rope Incline Tricep Extension

Targets: Shoulders, Forearms

triceps shoulders forearms

Quadriceps

Bicycle Recline Walk Cardio

Targets: Core, Calves, Hip Flexors

quads hamstrings glutes +3

Shoulders

Boxing Right Cross

Targets: Core, Arms, Legs

shoulders abdominals arms +1

Chest

Ring Dips

Targets: Core, Back

chest triceps shoulders +2

Lower Abs

Vertical Leg Raise

Targets: Hip Flexors

lower abdominals hip flexors

Deltoids

Lying Around the World

Targets: Rotator cuff muscles, Trapezius

shoulders shoulders traps

Pectoralis Major (upper chest)

Dumbbell Incline Fly on Exercise Ball

Targets: Anterior Deltoids, Biceps

upper pectoralis anterior deltoid biceps

Shoulders

Full Planche

Targets: Wrists, Triceps, Chest

shoulders abdominals forearms +2

Core (Abdominals)

Hollow Hold

Targets: Hip Flexors, Obliques

abdominals hip flexors obliques

Adductor muscles (inner thighs)

Hip Adduction

Targets: Quadriceps, Glutes

inner thigh quads glutes

Obliques

Side Plank with Wall Support

Targets: Quadratus lumborum, Shoulder stabilizers

obliques lower back shoulders

Glutes

Cable Pull Throughs

Targets: Hamstrings

glutes hamstrings

Hamstrings

Dumbbell Stiff Leg Deadlift

Targets: Glutes, Lower Back

hamstrings glutes lower back

Triceps Brachii

Band Pushdown

Targets: Anconeus

triceps forearms

Rectus Abdominis

Leg Raises with Hip Lift

Targets: Hip Flexors, Glutes

abdominals hip flexors glutes

Latissimus Dorsi

Lever Bent Over Row

Targets: Rhomboids, Trapezius, Biceps

lats traps (mid-back) traps +1

Rectus Abdominis

Stability Ball Crunch

Targets: Obliques, Transverse Abdominis

abdominals obliques abdominals

Rectus Abdominis

Cable Tuck Reverse Crunch

Targets: Obliques, Hip Flexors

abdominals obliques hip flexors

Shoulders

EZ Barbell Anti-Gravity Press

Targets: Triceps, Upper Chest

shoulders triceps upper pectoralis

Quadriceps

Lever Linear Hack Squat

Targets: Hamstrings, Glutes

quads hamstrings glutes

Obliques

Ear to Knee Side Bend

Targets: Lower Back, Core

obliques lower back abdominals

Biceps Brachii

Barbell Alternate Biceps Curl

Targets: Brachialis, Forearm Muscles

biceps biceps forearms

Hamstrings

Smith Machine Deadlift

Targets: Glutes, Lower Back

hamstrings glutes lower back

Biceps Brachii

Dumbbell Prone Incline Curl

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Glutes

Pigeon Hip Stretch

Targets: Hip Flexors, Hip Adductors

glutes hip flexors inner thigh

Latissimus Dorsi

Shoulder Grip Pull-Ups

Targets: Biceps, Trapezius, Rhomboids

lats biceps traps +1

Anterior deltoids

Barbell Incline Shoulder Press

Targets: Triceps brachii, Upper pectoralis major

anterior deltoid lateral deltoid triceps +1

Triceps

Reverse Push-Ups with Elbow Lift

Targets: Shoulders, Upper Back, Core

triceps shoulders traps +1

Legs (quadriceps and hamstrings)

Barbell Split Clean

Targets: Core, Back

legs shoulders abdominals +1

Hip External Rotators

Hip Lateral Rotation (External Rotation)

Targets: Hip Flexors

glutes hip flexors

Quadriceps

Semi Squat Jump

Targets:

quads hamstrings glutes +1

Pectorals (Chest)

Assisted Weighted Push-Ups

Targets: Triceps, Shoulders

chest triceps shoulders

Rectus Abdominis (lower abs)

Lever Banded Abdominal Leg Raises

Targets: Hip flexors

lower abdominals hip flexors

Shoulders

Medicine Ball Catch and Overhead Throw

Targets: Chest, Core, Arms

shoulders chest abdominals +1

Biceps Brachii

EZ Barbell Seated Curls

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Deltoids

Pike Push-Ups

Targets: Pectorals, Triceps, Core

shoulders chest triceps +1

Rectus Abdominis

Cable Decline Crunch

Targets: Obliques

abdominals obliques

Upper Pectoral Muscles

Cable Incline Fly

Targets: Deltoids, Triceps

upper pectoralis shoulders triceps

Hamstrings

Knee Flexion

Targets: Gastrocnemius

hamstrings gastrocnemius

Chest

Push-Up Row

Targets: Core, Biceps, Triceps

chest back shoulders +3

Quadriceps

Sled Reverse Hack Squat

Targets: Hamstrings

quads hamstrings

Glutes

Cable Deadlift

Targets: Hamstrings

glutes hamstrings

Forearm muscles

Wrist Push-Ups

Targets: Wrist flexors, Deltoids

forearms wrist flexors shoulders

Biceps Brachii

Band Prone Incline Hammer Curls

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Latissimus Dorsi

Cable Lateral Pulldown with Rope Attachment

Targets: Rhomboids, Biceps

lats traps (mid-back) biceps

Deltoids

Shoulder Transverse Abduction

Targets: Rotator Cuff Muscles

shoulders shoulders

Quadriceps

Dumbbell Front Squats

Targets: Glutes, Hamstrings, Core

quads glutes hamstrings +1

Deltoids

Dumbbell Lateral to Front Raise

Targets: Trapezius, Supraspinatus

shoulders traps shoulders

Quadriceps

Standing Side Kicks

Targets: Glutes, Hamstrings, Hip Abductors

quads glutes hamstrings +1

Chest

Standing Plate Press

Targets: Shoulders, Triceps

chest shoulders triceps

Quadriceps

Barbell Zercher Squat

Targets: Hamstrings, Glutes, Core

quads hamstrings glutes +2

Latissimus Dorsi

Cable Seated Floor Row with Rope

Targets: Rhomboids, Biceps, Rear Deltoids

lats traps (mid-back) biceps +1

Pectorals (chest)

Dumbbell One Arm Floor Fly

Targets: Deltoids (shoulders), Triceps (back of arms)

chest shoulders triceps

Core

Side Kick Burpee

Targets: Shoulders, Glutes

abdominals legs arms +2

Core (abdominals, obliques)

Elbow Up and Down Dynamic Plank

Targets: Shoulders, Arms, Lower back

abdominals shoulders arms +1

Pectoralis Major

Lever Lying Chest Press

Targets: Triceps, Deltoids

chest triceps shoulders

Quadriceps

Spin Back Kick

Targets: Calves, Hip Flexors

quads hamstrings glutes +3

Quadriceps

Dumbbell Goblet Split Squat with Front Foot Elevated

Targets: Hamstrings, Calves, Core

quads glutes hamstrings +2

Deltoids (shoulders)

Shoulder Transverse Extension

Targets: Rotator cuff muscles

shoulders shoulders

Latissimus dorsi

Lever Seated Row (Plate Loaded)

Targets: Rhomboids, Trapezius, Biceps

lats traps (mid-back) traps +1

Triceps

Cable One Arm Side Triceps Pushdown

Targets: Core stabilizers, Shoulder stabilizers

triceps abdominals shoulders

Shoulders

Standing Upright Shoulders Stretch

Targets: Upper Back

shoulders traps

Latissimus Dorsi

Lever Bent-Over Row with V-Bar

Targets: Trapezius, Rhomboids, Biceps Brachii

lats traps traps (mid-back) +1

Glutes

Barbell Sumo Deadlift

Targets: Quadriceps, Lower Back, Core

glutes hamstrings quads +2

Latissimus Dorsi

Cable One Arm Lat Pulldown

Targets: Biceps, Core

lats biceps abdominals

Deltoids

Barbell Seated Behind Head Military Press

Targets: Triceps, Upper Chest, Trapezius

shoulders triceps upper pectoralis +1

deltoids

Band Front Lateral Raise

Targets: upper body stabilizer muscles

shoulders traps

Quadriceps

Barbell Front Rack Lunge

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +2

Deltoids

Shoulder Extension

Targets: Latissimus dorsi, Rhomboids

shoulders lats traps (mid-back)

Pronator teres

Forearm Pronation

Targets:

forearms forearms

Deltoids

Landmine Shoulder to Shoulder Press

Targets: Triceps, Core

shoulders triceps abdominals

Core (abdominals, obliques)

Twist and Leg Lift

Targets: Quadriceps, Glutes, Hamstrings

abdominals quads glutes +1

Hamstrings

Lever Seated One Leg Curl

Targets: Calves

hamstrings calves

Quadriceps

Squat on a Padded Stool

Targets: Gluteus Maximus, Hamstrings, Core

quads gluteus maximus hamstrings +1

Erector Spinae (Lower Back)

Lumbar Flexion

Targets: Rectus Abdominis (Core), Hip Flexors (Psoas)

lower back abdominals hip flexors

Biceps

L-Sit Chin-Up

Targets: Core, Upper Back, Shoulders

biceps lats abdominals +2

Quadriceps

Weighted Sissy Squats

Targets: Hip Flexors, Calves, Core

quads hip flexors calves +1

Triceps Brachii

Triceps Press

Targets: Deltoids

triceps shoulders

Hip Flexors

Roll Hip Lat Stretch

Targets: Glutes, Quadriceps

hip flexors lats glutes +1

Deltoids

Shoulder Abduction

Targets: Rotator Cuff Muscles

shoulders shoulders

Iliopsoas

Hip Flexion

Targets: Rectus Femoris, Sartorius

hip flexors rectus femoris quads

Quadriceps

Smith Low Bar Squat

Targets: Hamstrings, Glutes

quads hamstrings glutes

Deltoids

Lever Shoulder Press (Plate Loaded)

Targets: Triceps, Upper Pectorals

shoulders triceps upper pectoralis

Obliques

Cable Kneeling Side Crunch

Targets: Rectus Abdominis, Erector Spinae

obliques abdominals lower back

Shoulders

Side Step Overhead Swing

Targets:

shoulders abdominals legs

Pectoralis Major (Lower Chest)

Weighted Plate Decline Chest Press

Targets: Triceps, Shoulders

mid and lower chest triceps shoulders

Gluteus Maximus

Lever Standing Hip Extension

Targets: Hamstrings, Hip Flexors

gluteus maximus gluteus medius hamstrings +1

Quadriceps

Kettlebell Front Squat

Targets: Hamstrings, Core

quads glutes hamstrings +1

Deltoids

Band Behind Neck Shoulder Press

Targets: Triceps, Core

shoulders triceps abdominals

Abdominals

Lever Ab Swings

Targets: Hip flexors

abdominals hip flexors

Obliques

Alternate Heel Touchers

Targets: Rectus Abdominis, Transverse Abdominis

obliques abdominals abdominals

Thighs

Bodyweight Squats

Targets: Glutes, Core

thighs glutes abdominals

Quadriceps

Barbell Bench Lateral Step-Up

Targets: Hamstrings, Calves, Core

quads glutes hamstrings +2

Triceps

Close-Grip Push-Up on Knees

Targets: Chest, Shoulders, Core

triceps chest shoulders +1

Quadriceps

Sled One Leg Hack Squat

Targets: Hamstrings, Glutes

quads hamstrings glutes

Latissimus Dorsi

Bench Pull-ups

Targets: Biceps Brachii, Rhomboids, Trapezius

lats biceps traps (mid-back) +1

Forearm muscles

Dumbbell Over Bench Wrist Curl

Targets: Wrist flexors

forearms wrist flexors

Legs

Dumbbell Clean

Targets: Back, Arms

legs shoulders abdominals +2

Quadriceps

Side Step Deep Squats

Targets: Glutes, Calves, Core

quads hamstrings glutes +2

Quadriceps

Smith Machine Chair Squats

Targets: Hamstrings, Glutes

quads hamstrings glutes

Hamstrings

Kneeling Toe Up Hamstring Stretch

Targets: Lower back

hamstrings lower back

Upper arms

Vertical Arm Stretch

Targets: Shoulders, Chest

arms shoulders chest

Legs

Barbell Power Snatch

Targets: Upper back, Traps

legs shoulders abdominals +2

Shoulders

Dumbbell Seated Bench Press

Targets: Chest, Triceps

shoulders chest triceps

Chest

Band Incline Hammer Press

Targets: Shoulders, Triceps

chest shoulders triceps

Abdominals

Lever Lying Crunch

Targets: Hip flexors

abdominals hip flexors

Abdominals

Resistance Band Kneeling High-Low Anti-Rotation

Targets: Shoulders, Back

abdominals obliques shoulders +1

Gluteus Maximus

Lever Glute Press

Targets: Hamstrings, Quadriceps

gluteus maximus hamstrings quads

Shoulders

Armless Prayer Stretch

Targets: Upper Back

shoulders traps

chest

Modified Hindu Push-Ups

Targets: shoulders, triceps, core

chest shoulders triceps +1

Rectus Abdominis

Lever Seated Crunch

Targets: Obliques

abdominals obliques

Quadriceps

Bodyweight Reverse Lunge with Overhead Reach

Targets: Glutes, Hamstrings, Core

quads glutes hamstrings +1

Quadriceps

Astride Jumps

Targets: Hamstrings, Glutes, Core

quads hamstrings glutes +1

Quadriceps

Weighted Plates Bulgarian Split Squat

Targets: Hamstrings, Calves, Core

quads glutes hamstrings +2

pectoralis major

Chest and Front of Shoulder Stretch

Targets:

chest chest shoulders +1

Shoulders (Deltoids)

Band Seated Neutral Grip Shoulders Press

Targets: Triceps

shoulders triceps

Biceps Brachii

Cable Preacher Curl

Targets: Brachialis

biceps biceps

Quadriceps

Single Leg Squat with Support

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +1

Shoulders

Kettlebell Seated Two-Arm Military Press

Targets: Core

shoulders abdominals

Triceps

Diamond Push-Ups on Knees

Targets: Chest, Shoulders, Core

triceps chest shoulders +1

Core muscles

Stability Ball Front Plank

Targets: Shoulders, Glutes, Back

abdominals shoulders glutes +1

Deltoids

Shoulder Flexion

Targets: Upper Trapezius, Pectoralis Major

shoulders upper traps chest

Deltoids (Shoulders)

Cable Lateral Raise

Targets: Trapezius (Upper Back)

shoulders upper traps

Obliques

Cable Twists

Targets: Rectus abdominis, Transverse abdominis

obliques abdominals abdominals

Forearms

Trap Bar Farmer's Carry

Targets: Trapezius, Shoulders, Legs

forearms abdominals traps +2

Biceps

EZ Barbell Close Grip Curl

Targets: Brachialis

biceps biceps

Core Muscles

Forward Arms Plank

Targets: Back, Legs

abdominals shoulders back +1

Chest

Bosu Ball Push-Ups

Targets: Shoulders, Triceps, Core

chest shoulders triceps +1

Biceps Brachii

Olympic Barbell Hammer Curls

Targets: Brachioradialis

biceps forearms

Rectus Abdominis

Hanging Straight Leg Raises

Targets: Hip Flexors

abdominals hip flexors

Biceps Brachii

Cable Curls

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Upper Back

Cable Twisting Pull Back

Targets: Shoulders, Core, Biceps

traps shoulders abdominals +1

Latissimus Dorsi

Lying Floor Row with Bent Knee

Targets: Rhomboids, Trapezius

lats traps (mid-back) traps

Anterior Deltoids

Dumbbell Seated Alternate Front Raise

Targets: Lateral Deltoids, Trapezius

anterior deltoid lateral deltoid traps

Quadriceps

Air Bike

Targets: Calves, Biceps, Triceps

quads hamstrings glutes +6

Latissimus Dorsi

Cable Seated Row with V-Bar

Targets: Rhomboids, Trapezius, Biceps

lats traps (mid-back) traps +1

Trapezius

Plate-Loaded Lever Shrug

Targets: Deltoids

traps shoulders

Core muscles (obliques and abdominals)

Weighted Bag Spins

Targets: Lower back, Hip flexors

abdominals lower back hip flexors

Thighs

Power Clean

Targets: Back, Shoulders, Core

thighs back shoulders +1

Anterior tibialis

Ankle Dorsal Flexion

Targets: Gastrocnemius, Soleus

tibialis gastrocnemius soleus

Chest (Pectoralis Major)

Dumbbell Lying One Arm Press

Targets: Shoulders (Deltoids), Triceps

chest shoulders triceps

Forearms

Incline Finger Press

Targets: Finger flexors

forearms hands

Hip Flexors

Seated Leg Raise

Targets: Quadriceps, Core Muscles

hip flexors quads abdominals

Obliques

Lever Kneeling Twist

Targets: Rectus Abdominis, Erector Spinae

obliques abdominals lower back

Deltoids

Smith Standing Military Press

Targets: Triceps, Upper Pectorals, Trapezius

shoulders triceps upper pectoralis +1

Latissimus Dorsi

Self-Assisted Inverted Pullover

Targets: Shoulders, Core

lats shoulders abdominals

Triceps

Elbow Extensions

Targets: Shoulders

triceps shoulders

Latissimus Dorsi

Cable Parallel Grip Lat Pulldown

Targets: Rhomboids, Trapezius

lats traps (mid-back) traps

Back

Kettlebell Alternating Renegade Row

Targets: Shoulders, Chest

back arms abdominals +2

Shoulders

Boxing Cross Hook Cross

Targets: Core, Legs

shoulders chest arms +2

Serratus Anterior

Scapular Slide

Targets: Trapezius, Rhomboids

chest traps traps (mid-back)

Gluteus Maximus

Dumbbell Standing Hip Hugger

Targets: Core, Shoulders

gluteus maximus abdominals shoulders

Pectoralis Major

Lever Seated Fly

Targets: Anterior Deltoids, Triceps

chest anterior deltoid triceps

Rear Deltoids

Band Standing Rear Delt Row

Targets: Upper Back

posterior deltoid traps

Triceps Brachii

EZ Barbell Decline Triceps Extension

Targets: Anconeus, Deltoids

triceps forearms shoulders

Chest (Pectoralis Major)

Kettlebell Bench Press

Targets: Shoulders (Deltoids), Triceps

chest shoulders triceps

Quadriceps

Dumbbell Plyo Squats

Targets: Hamstrings, Glutes, Calves

quads hamstrings glutes +2

Biceps brachii

Band Prone Incline Curl

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Forearms

Standing Switching Palm Squeezes

Targets: Hands

forearms hands

Calves

Ankle Circles

Targets: Ankles

calves calves

Quadriceps

Barbell Overhead Squat

Targets: Hamstrings, Glutes, Core

quads hamstrings glutes +2

Latissimus dorsi

Cable Single Arm High Row

Targets: Rhomboids, Trapezius, Teres major

lats traps (mid-back) traps +1

Quadriceps

Barbell Clean Grip Front Squat

Targets: Glutes

quads glutes

Rectus Abdominis

Lying Elbow to Knee

Targets: Obliques

abdominals obliques

Obliques

Side Bend with Arms Above

Targets: Lower back, Core

obliques lower back abdominals

Pectoralis Major (upper)

Band Incline Bench Press

Targets: Triceps, Deltoids

upper pectoralis triceps shoulders

Neck Flexors

Forward Flexion Neck Stretch

Targets: Upper Trapezius

neck upper traps

Latissimus Dorsi

Band Hammer Grip Incline Bench Two Arm Row

Targets: Biceps, Rhomboids, Trapezius

lats biceps traps (mid-back) +1

Shoulders

Dumbbell Standing Around the World

Targets: Core, Upper Back

shoulders abdominals traps

Latissimus Dorsi

Lever Neutral Grip Seated Row

Targets: Trapezius, Rhomboids

lats traps traps (mid-back)

Triceps

Push-ups on Forearms

Targets: Pectorals, Deltoids, Core

triceps chest shoulders +1

Obliques

Lying Oblique Crunches

Targets: Rectus Abdominis

obliques abdominals

Chest (Pectoralis Major)

Dumbbell Bench Press

Targets: Shoulders (Deltoids), Triceps

chest shoulders triceps

Gluteus Maximus

Incline Reverse Hyperextension

Targets: Erector Spinae (Lower Back)

gluteus maximus lower back

Quadriceps

Stationary Bike Run

Targets: Calves, Core

quads hamstrings glutes +2

Neck Flexors

Weighted Standing Neck Extensions

Targets: Upper Trapezius

neck neck upper traps

Quadriceps

Walking on an Elliptical Cross Trainer

Targets: Calves, Core, Deltoids

quads hamstrings glutes +5

Upper back

Snatch Pull

Targets: Quadriceps, Calves

traps hamstrings glutes +2

Obliques

Dumbbell Russian Twist

Targets: Hip Flexors, Lower Back

obliques abdominals hip flexors +1

Glutes

Barbell Clean Deadlift

Targets: Quads, Core

glutes hamstrings lower back +2

Latissimus dorsi (lats)

Sliding Floor Pulldown on Towel

Targets: Core muscles

lats abdominals

Upper Back

Kettlebell Head Supported Row

Targets: Core

traps lats abdominals

Full body

Burpee

Targets: Core, Chest, Legs

full body abdominals chest +2

Latissimus Dorsi

Cable Twin Handle Parallel Grip Lat Pulldown

Targets: Rhomboids, Biceps

lats traps (mid-back) biceps

Hip Flexors

Standing Hip Controlled Articular Rotation

Targets: Adductors, Quadriceps

hip flexors glutes inner thigh +1

Core (including abs and obliques)

Lateral Elbow Plank Walk

Targets: Shoulders, Arms, Back

abdominals shoulders arms +1

hamstrings

Lying Double Leg Kick

Targets: glutes, upper back muscles

hamstrings glutes traps

Triceps

Cable Concentration Extensions

Targets: Shoulders

triceps shoulders

Biceps Brachii

Barbell Preacher Curl

Targets: Brachialis

biceps biceps

Back muscles

Standing Boat Row

Targets: Core, Stabilizing muscles

back shoulders arms +2

Pectoralis Major (Upper Chest)

Dumbbell Incline Palm-in Press

Targets: Deltoids (Shoulders), Triceps

upper pectoralis shoulders triceps

Thighs (quadriceps)

Lever Deadlift (Plate Loaded)

Targets: Glutes, Lower back

quads hamstrings glutes +1

Abdominals

Otis Up Exercise

Targets: Hip flexors, Obliques

abdominals hip flexors obliques

Core Muscles

Spell Caster Waist Exercise

Targets:

abdominals obliques

Quadriceps

Split Sprinter High Lunge

Targets:

quads hamstrings glutes +1

Lower Abdominals

Lever Seated Leg Raise Crunch

Targets: Hip Flexors

lower abdominals hip flexors

Abdominals

Standing Wheel Rollout

Targets: Obliques, Lower back, Shoulders

abdominals obliques lower back +1

Abdominals

Front Plank

Targets: Shoulders, Back, Glutes

abdominals shoulders back +1

Deltoids

Lever One Arm Shoulder Press

Targets: Triceps, Core

shoulders triceps abdominals

Calves

Bodyweight Standing Calf Raises

Targets: Ankle stabilizers

calves calves

Triceps

Barbell Lying Extensions

Targets: Anterior Deltoids

triceps anterior deltoid

Wrist flexors

Wrist Flexion

Targets: Forearm muscles

wrist flexors forearms

Glutes

Reverse Hyperextensions on Flat Bench

Targets: Hamstrings

glutes hamstrings

Upper Back

Cable Rope Seated Row

Targets: Latissimus Dorsi, Biceps

traps traps (mid-back) traps +3

Shoulders

Boxing Duck and Uppercut

Targets: Core, Legs, Back

shoulders arms abdominals +2

Medial Deltoid

Band Lateral Raise

Targets: Anterior Deltoid, Trapezius

lateral deltoid anterior deltoid traps

Triceps

Cable Rope High Pulley Overhead Tricep Extension

Targets: Shoulders, Upper Back

triceps shoulders traps

Core

Dumbbell Suitcase Carry

Targets: Shoulders, Back, Thighs

abdominals shoulders back +2

Biceps Brachii

Dumbbell Concentration Curl

Targets: Brachialis, Brachioradialis

biceps biceps forearms

Quadriceps

Lunge Twists

Targets: Glutes, Hamstrings, Obliques

quads glutes hamstrings +1

Gluteus Medius

Lever Glute Abductor Press

Targets: Gluteus Minimus, Hip Abductors

gluteus medius gluteus medius glutes

Pectorals (Chest)

Dumbbell Lying Pullover on Exercise Ball

Targets: Latissimus Dorsi (Back), Core

chest lats abdominals

Calves

Ankle Plantar Flexion

Targets: Tendons, Ligaments around the ankle

calves tendons ankle

Latissimus Dorsi (Lats)

Reverse Grip Pull-Ups

Targets: Biceps Brachii

lats biceps

Obliques (Internal and External)

Diagonal Reach on Chair

Targets: Lower Back (Erector Spinae), Abdominals (Rectus Abdominis)

obliques shoulders lower back +1

Triceps Brachii

Triceps Press (Head Below Bench)

Targets: Anterior Deltoids

triceps anterior deltoid

Pectoralis Major (Chest)

Suspended Push-Ups

Targets: Deltoids (Shoulders), Triceps Brachii

chest shoulders triceps

Rear Deltoids

Kettlebell Prone Rear Delt Swings

Targets: Trapezius, Rhomboids, Core

posterior deltoid traps traps (mid-back) +1

Deltoids

Standing Behind Neck Press

Targets: Trapezius, Triceps

shoulders traps triceps

Back muscles

Cat Stretch

Targets:

back abdominals

Hamstrings

Downward Facing Dog

Targets: Calves, Spine, Arms

hamstrings glutes shoulders +3

Rectus Abdominis

Hanging Straight Leg Hip Raise

Targets: Hip Flexors, Biceps Femoris, Shoulders

abdominals hip flexors lateral hamstrings +1

Hamstrings

Barbell Snatch Deadlift

Targets: Glutes, Lower Back, Core

hamstrings glutes lower back +1

Triceps Brachii

Barbell Seated Overhead Triceps Extension

Targets: Deltoids

triceps shoulders