Exercise Database

Machine squat performed on an angled sled. Loads the quads heavily while supporting the back.

Flat press with dumbbells, allowing a deeper stretch and independent arm work compared to the barbell.

Pressing on an inclined bench with dumbbells. Emphasizes the upper chest and front delts.

Bench press on a declined bench. Shifts the load toward the lower portion of the chest.

Bench press with the hands set shoulder-width apart. Turns the press into a heavy triceps builder.

Fly performed on cables, keeping constant tension on the chest through the whole range.

Plate-loaded press whose handles converge toward each other, matching the natural arc of the chest.

Machine press on an inclined path. Loads the upper chest without needing a spotter.

Dip with the torso leaned forward, shifting the emphasis from the triceps to the lower chest.

Push-up with the hands close together under the chest. A bodyweight triceps builder.

Push-up with the hands elevated on a bench or bar. Reduces the load, ideal for beginners.

Push-up with the feet elevated. Increases the load and shifts it toward the upper chest and shoulders.

Lying pullover with a single dumbbell. Stretches the chest and lats through a long overhead arc.

Seated pullover machine that isolates the lats with resistance from the top of the range.

Plate-loaded pulldown whose handles diverge as you pull, following the natural path of the lats. Each arm works independently.

Pulldown with a wide overhand grip. Emphasizes the outer lats and upper back width.

Pulldown with a narrow neutral grip. Works the lats through a longer range and involves the biceps more.

Pulldown with an underhand grip. Shifts the load toward the lower lats and biceps.

Cable pulldown with straight arms. Isolates the lats without involving the biceps.

Pull-up with an underhand grip. Loads the biceps heavily alongside the lats.

Pull-up on parallel handles. The shoulder-friendly variation with strong brachialis involvement.

Row with one end of the bar anchored to the floor. Builds mid-back thickness with a heavy load.

Row performed lying face down on an incline bench. Removes the lower back from the movement entirely.

Single-arm row with a dumbbell, one knee on the bench. Works each side of the back separately.