Strength Training

Exercise library with step-by-step form guides

Barbell Bench Press

Chest intermediate barbell
  • Lie flat on a bench with feet firmly on the floor.
  • Grip the barbell slightly wider than shoulder-width.

Incline Dumbbell Press

Chest intermediate dumbbells
  • Set bench to 30-45 degree incline.
  • Hold dumbbells at shoulder level, palms facing forward.

Dumbbell Flyes

Chest beginner dumbbells
  • Lie flat on a bench holding dumbbells above your chest.
  • With a slight bend in elbows, lower arms out to the sides.

Push-Ups

Chest beginner bodyweight
  • Start in a plank position, hands slightly wider than shoulders.
  • Lower your body until your chest nearly touches the floor.

Cable Crossover

Chest intermediate cable
  • Set pulleys to high position on a cable machine.
  • Grab handles and step forward with one foot.

Conventional Deadlift

Back advanced barbell
  • Stand with feet hip-width apart, barbell over mid-foot.
  • Hinge at hips, grip bar just outside knees.

Pull-Ups

Back intermediate bodyweight
  • Hang from a bar with palms facing away, slightly wider than shoulders.
  • Pull yourself up until your chin clears the bar.

Barbell Bent-Over Row

Back intermediate barbell
  • Hinge at hips with knees slightly bent, back flat.
  • Grip barbell slightly wider than shoulder-width.

Lat Pulldown

Back beginner cable
  • Sit at a lat pulldown machine, thighs secured under the pad.
  • Grip the bar wider than shoulder-width.

Seated Cable Row

Back beginner cable
  • Sit at a cable row station with feet on the platform.
  • Grab the handle with arms extended.

Barbell Overhead Press

Shoulders intermediate barbell
  • Stand with feet shoulder-width apart, barbell at collarbone.
  • Grip slightly wider than shoulders.

Dumbbell Lateral Raise

Shoulders beginner dumbbells
  • Stand holding dumbbells at your sides.
  • Raise arms out to the sides until parallel with the floor.

Face Pull

Shoulders beginner cable
  • Set cable at upper chest height with rope attachment.
  • Pull rope towards your face, separating the ends.

Barbell Curl

Biceps beginner barbell
  • Stand with feet shoulder-width apart, grip barbell underhand.
  • Curl the bar up towards your shoulders.

Hammer Curl

Biceps beginner dumbbells
  • Stand holding dumbbells with palms facing each other.
  • Curl the dumbbells up, keeping palms neutral.

Incline Dumbbell Curl

Biceps intermediate dumbbells
  • Sit on an incline bench (45 degrees) with dumbbells hanging.
  • Curl the dumbbells up while keeping upper arms stationary.

Close-Grip Bench Press

Triceps intermediate barbell
  • Lie on a bench with a narrow grip on the barbell (hands shoulder-width).
  • Lower the bar to your lower chest.

Cable Tricep Pushdown

Triceps beginner cable
  • Stand at a cable machine with a straight or rope attachment.
  • Pin elbows to your sides.

Skull Crushers (Lying Tricep Extension)

Triceps intermediate barbell
  • Lie on a bench holding an EZ bar above your chest.
  • Lower the bar toward your forehead by bending at the elbows.

Barbell Back Squat

Legs intermediate barbell
  • Position the barbell on your upper traps.
  • Stand with feet shoulder-width apart, toes slightly out.

Leg Press

Legs beginner machine
  • Sit in the leg press machine, feet shoulder-width on the platform.
  • Lower the platform by bending your knees to 90 degrees.

Romanian Deadlift

Legs intermediate barbell
  • Stand holding a barbell at hip level.
  • Push your hips back, lowering the bar along your thighs.

Walking Lunges

Legs beginner dumbbells
  • Hold dumbbells at your sides.
  • Step forward with one leg, lowering until both knees are at 90 degrees.

Lying Leg Curl

Legs beginner machine
  • Lie face down on the leg curl machine.
  • Position the pad just above your ankles.

Leg Extension

Legs beginner machine
  • Sit in the leg extension machine with the pad on your shins.
  • Extend your legs until straight.

Barbell Hip Thrust

Glutes intermediate barbell
  • Sit on the floor with your upper back against a bench.
  • Roll a barbell over your hips (use a pad).

Glute Bridge

Glutes beginner bodyweight
  • Lie on your back with knees bent, feet flat on the floor.
  • Drive through your heels to lift your hips.

Bulgarian Split Squat

Glutes intermediate dumbbells
  • Stand in front of a bench, place one foot behind you on the bench.
  • Hold dumbbells at your sides.

Plank

Core beginner bodyweight
  • Start in a push-up position on your forearms.
  • Keep your body in a straight line from head to heels.

Hanging Leg Raise

Core advanced bodyweight
  • Hang from a pull-up bar with arms extended.
  • Raise your legs until they are parallel to the floor (or higher).

Cable Woodchop

Core intermediate cable
  • Set cable to high position.
  • Stand sideways to the machine.

Ab Wheel Rollout

Core advanced ab wheel
  • Kneel on the floor holding the ab wheel.
  • Roll forward by extending your arms and hips.

Barbell Wrist Curl

Forearms beginner barbell
  • Sit on a bench with forearms resting on your thighs, palms up.
  • Curl the barbell up using only your wrists.

Farmer's Walk

Forearms beginner dumbbells
  • Pick up heavy dumbbells or kettlebells.
  • Stand tall with shoulders back.

Standing Calf Raise

Calves beginner machine
  • Stand on a calf raise machine with the balls of your feet on the platform.
  • Lower your heels for a full stretch.

Seated Calf Raise

Calves beginner machine
  • Sit on the calf raise machine with the pad on your lower thighs.
  • Lower your heels for a stretch.