Exercise Database

Explosive barbell row from a dead stop on the floor with a flat back. Builds pulling power.

Plate-loaded row along a downward-and-back path, one arm at a time. Targets the upper lats.

Plate-loaded horizontal row with independent arms. Builds mid-back thickness with chest support.

One-arm cable row that allows a longer range of motion and some torso rotation.

Partial deadlift from pins set below the knee. Lets you overload the upper back and traps.

Deadlift with a wide stance and the hands inside the knees. More quads and adductors, less lower back.

Deadlift with a hexagonal bar and neutral grip. A back-friendly way to load the pattern heavily.

Hip extension with the torso fixed and the legs swinging. Loads the glutes and decompresses the lower back.

Standing overhead press with an EZ bar. The angled grip is easier on the wrists than a straight bar.

Overhead press with dumbbells from a supported seat. Each shoulder works through its own path.

Lateral raise with dumbbells from a seat. Sitting takes the legs and hips out, so the side delts do the lifting.

Dumbbell press with a rotation from front to overhead. Works all three heads of the deltoid.

Overhead press with a leg drive out of a short dip. Lets you move heavier weight than a strict press.

Vertical pull of the bar along the body to chest height. Builds the side delts and traps.

Upright row with an EZ bar. The angled grip keeps the wrists in a more comfortable position.

Front raise with an EZ bar to shoulder height. Isolates the front delts with a neutral wrist.

Side raise on a low pulley. Keeps tension on the side delt even at the bottom of the range.

Seated machine raise with pads on the upper arms. Isolates the side delts with strict form.

Pec deck used in reverse, pulling the arms back. Isolates the rear delts and scapular retractors.

Dumbbell fly with the torso bent forward. Builds the rear delts and upper back for better posture.

Angled one-arm press with a bar anchored in a landmine. Shoulder-friendly pressing with core involvement.

Shrug with dumbbells at the sides. Builds the upper traps through a clean vertical path.

Standing curl with a straight bar. The classic mass builder for the biceps.

Standing curl with an EZ bar. The angled grip reduces wrist strain while loading the biceps fully.