Exercise Directory

A full list of all the exercises contained on the site. All exercises can be undertaken by males and females. We are working to film all exercises for both genders. Click the links provided for full explanation and accompanying video.

Biceps

Biceps Exercises	Video	Equipment	Difficulty
Barbell Curl	Male / Female	Barbell	Beginner
Dumbbell Curl	Male / Female	Dumbbells	Beginner
Dumbbell Hammer Curl	Male / Female	Dumbbells	Beginner
Goblet Curl	Male / Female	Kettlebells	Beginner
Concentration Curl	Male / Female	Kettlebells	Intermediate
Preacher Curl	Male / Female	Kettlebells	Intermediate
Single Arm Curl	Male / Female	Kettlebells	Beginner
Biceps Stretch Variation Five	Male / Female	Stretches	Beginner
Biceps Stretch Variation Four	Male / Female	Stretches	Beginner
Biceps Stretch Variation Three	Male / Female	Stretches	Beginner
Biceps Stretch Variation Two	Male / Female	Stretches	Beginner
Biceps Stretch Variation One	Male / Female	Stretches	Beginner
Inverted Row	Male / Female	Bodyweight	Beginner
Chin Ups	Male / Female	Bodyweight	Intermediate
Twisting Curl	Male / Female	Cables	Advanced
Bayesian Curl	Male / Female	Cables	Beginner
Cable Reverse Curl	Male / Female	Cables	Intermediate
Cable Hammer Curl	Male / Female	Cables	Beginner
Curl	Male / Female	Band	Beginner
Hammer Curl	Male / Female	Band	Intermediate
Kneeling Single Arm Pulldown	Male / Female	Band	Beginner
Reverse Curl	Male / Female	Band	Intermediate
Dumbbell Reverse Curl	Male / Female	Dumbbells	Intermediate
Dumbbell Row Unilateral	Male / Female	Dumbbells	Beginner

Chest

Chest Exercises	Video	Equipment	Difficulty
Barbell Bench Press	Male / Female	Barbell	Intermediate
Dips	Male / Female	Bodyweight	Intermediate
Incline Dumbbell Press	Male / Female	Dumbbells	Beginner
Dumbbell Flys	Male / Female	Dumbbells	Beginner
Dumbbell Bench Press	Male / Female	Dumbbells	Beginner
Incline Barbell Bench Press	Male / Female	Barbell	Intermediate
Kettlebell Chest Press	Male / Female	Kettlebells	Beginner
Single Arm Chest Fly	Male / Female	Kettlebells	Beginner
Single Arm Press	Male / Female	Kettlebells	Beginner
Walkover Pushup	Male / Female	Kettlebells	Intermediate
Chest Stretch Variation Four	Male / Female	Stretches	Beginner
Chest Stretch Variation Three	Male / Female	Stretches	Beginner
Chest Stretch Variation Two	Male / Female	Stretches	Beginner
Chest Stretch Variation One	Male / Female	Stretches	Beginner
Push Up	Male / Female	Bodyweight	Beginner
Bodyweight Chest Dips	Male / Female	Bodyweight	Beginner
Incline Push Up	Male / Female	Bodyweight	Beginner
Decline Push Up	Male / Female	Bodyweight	Beginner
Diamond Push Ups	Male / Female	Bodyweight	Beginner
Cable Pec Fly	Male / Female	Cables	Beginner
Cable Chest Press	Male / Female	Cables	Beginner
Pec Fly	Male / Female	Band	Beginner
Chest Press	Male / Female	Band	Beginner
Band Pushup	Male / Female	Band	Beginner

Quads

Quads Exercises	Video	Equipment	Difficulty
Barbell Squat	Male / Female	Barbell	Advanced
Leg Press	Male / Female	Machine	Intermediate
Leg Extension	Male / Female	Machine	Intermediate
Dumbbell Goblet Squat	Male / Female	Dumbbells	Beginner
Bulgarian Split Squat	Male / Female	Bodyweight	Beginner
Step Up	Male / Female	Kettlebells	Beginner
Kettlebell Goblet Squat	Male / Female	Kettlebells	Beginner
Heels Up Goblet Squat	Male / Female	Kettlebells	Beginner
Reverse Lunge	Male / Female	Kettlebells	Beginner
Forward Lunge	Male / Female	Kettlebells	Beginner
Lateral Lunge	Male / Female	Kettlebells	Beginner
Quads Stretch Variation Four	Male / Female	Stretches	Beginner
Quads Stretch Variation Three	Male / Female	Stretches	Beginner
Quads Stretch Variation Two	Male / Female	Stretches	Beginner
Quads Stretch Variation One	Male / Female	Stretches	Beginner
Side Lunges	Male / Female	Bodyweight	Beginner
Forward Lunges	Male / Female	Bodyweight	Beginner
Jump Squats	Male / Female	Bodyweight	Beginner
Bodyweight Squat	Male / Female	Bodyweight	Beginner
Barbell Curtsy Lunge	Male / Female	Barbell	Intermediate
Goblet Squat	Male / Female	Cables	Beginner
Split Squat	Male / Female	Cables	Advanced
Standing Leg Extension	Male / Female	Cables	Advanced
Spanish Squat	Male / Female	Band	Advanced
Band Leg Press	Male / Female	Band	Advanced
Band Squat	Male / Female	Band	Beginner
Goblet Bulgarian Split Squat	Male / Female	Dumbbells	Advanced
DB Glute Bridge	Male / Female	Dumbbells	Beginner

Traps

Traps Exercises	Video	Equipment	Difficulty
Seated DB Shrugs	Male / Female	Dumbbells	Beginner
Standing Smith Machine Shrugs	Male / Female	Machine	Beginner
Kettlebell Shrug	Male / Female	Kettlebells	Beginner
Kettlebell Upright Row	Male / Female	Kettlebells	Beginner
Kettlebell Silverback Shrug	Male / Female	Kettlebells	Intermediate
Incline Shrug	Male / Female	Kettlebells	Intermediate
Traps Stretch Variation Three	Male / Female	Stretches	Beginner
Traps Stretch Variation Two	Male / Female	Stretches	Beginner
Traps Stretch Variation One	Male / Female	Stretches	Beginner
Elevated Pike Shoulder Shrug	Male / Female	Bodyweight	Beginner
Elevated Pike Press	Male / Female	Bodyweight	Intermediate
Barbell Silverback Shrug	Male / Female	Barbell	Intermediate
Overhead Press	Male / Female	Cables	Beginner
Upright Row	Male / Female	Cables	Advanced
30 Degree Shrug	Male / Female	Cables	Beginner
Silverback Shrug	Male / Female	Cables	Beginner
Horizontal Shrug	Male / Female	Band	Advanced
Single Arm Overhead Press	Male / Female	Band	Intermediate
Shrug	Male / Female	Band	Beginner

Triceps

Triceps Exercises	Video	Equipment	Difficulty
Dips (narrow elbows)	Male / Female	Bodyweight	Advanced
Seated Triceps Extensions	Male / Female	Dumbbells	Intermediate
Cable Push Downs	Male / Female	Machine	Beginner
Bench Dips	Male / Female	Bodyweight	Beginner
Laying Triceps Extensions	Male / Female	Barbell	Intermediate
Kettlebell Skull Crusher	Male / Female	Kettlebells	Advanced
Standing Tricep Extension	Male / Female	Kettlebells	Beginner
Decline Skull Crusher	Male / Female	Kettlebells	Advanced
Tate Press	Male / Female	Kettlebells	Intermediate
Triceps Stretch Variation Three	Male / Female	Stretches	Beginner
Triceps Stretch Variation Two	Male / Female	Stretches	Beginner
Triceps Stretch Variation One	Male / Female	Stretches	Beginner
Push Up	Male / Female	Bodyweight	Beginner
Bodyweight Chest Dips	Male / Female	Bodyweight	Beginner
Elevated Pike Press	Male / Female	Bodyweight	Intermediate
Diamond Push Ups	Male / Female	Bodyweight	Beginner
Dips	Male / Female	Bodyweight	Intermediate
Close Grip Bench Press	Male / Female	Barbell	Intermediate
Cable Pushdown	Male / Female	Cables	Beginner
Cross Pushdown	Male / Female	Cables	Advanced
Cable Skullcrusher	Male / Female	Cables	Intermediate
Cable Overhead Tricep Extension	Male / Female	Cables	Intermediate
Overhead Tricep Extension	Male / Female	Band	Advanced
Pushdown	Male / Female	Band	Beginner
Band Pushup	Male / Female	Band	Beginner
Band Skullcrusher	Male / Female	Band	Advanced
Dumbbell Skullcrusher	Male / Female	Dumbbells	Intermediate

Shoulders

Shoulders Exercises	Video	Equipment	Difficulty
Side Lateral Raises	Male / Female	Dumbbells	Beginner
Bent Over Rear Delt Fly	Male / Female	Dumbbells	Intermediate
Face Pulls	Male	Machine	Intermediate
Seated Dumbbell Shoulder Press	Male / Female	Dumbbells	Beginner
Front Raises	Male / Female	Dumbbells	Beginner
Seated Bent Over Rear Delt Fly	Male / Female	Dumbbells	Intermediate
Rear Delt Row	Male / Female	Kettlebells	Beginner
Kettlebell Front Raise	Male / Female	Kettlebells	Beginner
Single Arm Rear Delt Fly	Male / Female	Kettlebells	Intermediate
Long Lever Lateral Raise	Male / Female	Kettlebells	Intermediate
Single Arm Lateral Raise	Male / Female	Kettlebells	Beginner
Shoulders Stretch Variation Four	Male / Female	Stretches	Beginner
Shoulders Stretch Variation Three	Male / Female	Stretches	Beginner
Shoulders Stretch Variation Two	Male / Female	Stretches	Beginner
Shoulders Stretch Variation One	Male / Female	Stretches	Beginner
Bodyweight Chest Dips	Male / Female	Bodyweight	Beginner
Decline Push Up	Male / Female	Bodyweight	Beginner
Elevated Pike Shoulder Shrug	Male / Female	Bodyweight	Beginner
Elevated Pike Press	Male / Female	Bodyweight	Intermediate
Barbell Overhead Press	Male / Female	Barbell	Advanced
Overhead Press	Male / Female	Cables	Beginner
Cable Lateral Raise	Male / Female	Cables	Beginner
Rear Delt Fly	Male / Female	Cables	Intermediate
Upright Row	Male / Female	Cables	Advanced
Face Pull	Male / Female	Band	Intermediate
Front Raise	Male / Female	Band	Beginner
Horizontal Shrug	Male / Female	Band	Advanced
Lateral Raise	Male / Female	Band	Intermediate
Pull Apart	Male / Female	Band	Beginner
Single Arm Overhead Press	Male / Female	Band	Intermediate

Lats

Lats Exercises	Video	Equipment	Difficulty
Neutral Grip Pulldown	Male / Female	Machine	Beginner
Seated Cable Row	Male / Female	Machine	Beginner
Pull Ups	Male / Female	Bodyweight	Intermediate
Dumbbell Row Bilateral	Male / Female	Dumbbells	Intermediate
Bent Over Barbell Row	Male / Female	Barbell	Intermediate
Kettlebell Row	Male / Female	Kettlebells	Beginner
Shoulder Extension	Male / Female	Kettlebells	Intermediate
Single Arm Row	Male / Female	Kettlebells	Beginner
Kettlebell Pullover	Male / Female	Kettlebells	Advanced
Lats Stretch Variation Three	Male / Female	Stretches	Beginner
Lats Stretch Variation Two	Male / Female	Stretches	Beginner
Lats Stretch Variation One	Male / Female	Stretches	Beginner
Inverted Row	Male / Female	Bodyweight	Beginner
Lat Prayer	Male / Female	Cables	Advanced
Cable Pullover	Male / Female	Cables	Intermediate
Pull In	Male / Female	Cables	Intermediate
Kneeling Single Arm Pulldown	Male / Female	Band	Beginner
Pullover	Male / Female	Band	Intermediate
Row	Male / Female	Band	Beginner
Dumbbell Row Unilateral	Male / Female	Dumbbells	Beginner

Hamstrings

Hamstrings Exercises	Video	Equipment	Difficulty
Stiff Leg Deadlifts	Male / Female	Barbell	Intermediate
Barbell Squat	Male / Female	Barbell	Advanced
Machine Hamstring Curl	Male / Female	Machine	Beginner
Ball Hamstring Curl	Female	Bodyweight	Intermediate
Kettlebell Deadlift	Male / Female	Kettlebells	Beginner
Kettlebell Swing	Male / Female	Kettlebells	Intermediate
Kettlebell Single Leg Deadlift	Male / Female	Kettlebells	Advanced
Staggered Deadlift	Male / Female	Kettlebells	Beginner
Hamstrings Stretch Variation Four	Male / Female	Stretches	Beginner
Hamstrings Stretch Variation Three	Male / Female	Stretches	Beginner
Hamstrings Stretch Variation Two	Male / Female	Stretches	Beginner
Hamstrings Stretch Variation One	Male / Female	Stretches	Beginner
Good Mornings	Male / Female	Bodyweight	Beginner
Kickbacks	Male / Female	Bodyweight	Beginner
Single Legged Romanian Deadlifts	Male / Female	Bodyweight	Beginner
Nordic Hamstring Curl	Male / Female	Bodyweight	Advanced
Cable Romanian Deadlift	Male / Female	Cables	Intermediate
Single Leg Deadlift	Male / Female	Cables	Advanced
Pull Through	Male / Female	Cables	Beginner
Cable Hamstring Curl	Male / Female	Cables	Advanced
Good Morning	Male / Female	Band	Beginner
Pullthrough	Male / Female	Band	Beginner
Romanian Deadlift	Male / Female	Band	Intermediate
Dumbbell Goblet Good Morning	Male / Female	Dumbbells	Advanced
DB Romanian Deadlift	Male / Female	Dumbbells	Intermediate
DB Glute Bridge	Male / Female	Dumbbells	Beginner

Glutes

Glutes Exercises	Video	Equipment	Difficulty
Glute Bridge	Male / Female	Bodyweight	Beginner
Barbell Hip Thrust	Male / Female	Barbell	Advanced
Single Leg Glute Bridge	Male / Female	Bodyweight	Beginner
Kettlebell Glute Bridge	Male / Female	Kettlebells	Beginner
Kettlebell Single Leg Glute Bridge	Male / Female	Kettlebells	Intermediate
Hip Thrust	Male / Female	Kettlebells	Beginner
Single Leg Hip Thrust	Male / Female	Kettlebells	Intermediate
Glutes Stretch Variation Three	Male / Female	Stretches	Beginner
Glutes Stretch Variation Two	Male / Female	Stretches	Beginner
Glutes Stretch Variation One	Male / Female	Stretches	Beginner
Side Lunges	Male / Female	Bodyweight	Beginner
Forward Lunges	Male / Female	Bodyweight	Beginner
Jump Squats	Male / Female	Bodyweight	Beginner
Bodyweight Squat	Male / Female	Bodyweight	Beginner
Good Mornings	Male / Female	Bodyweight	Beginner
Barbell Squat	Male / Female	Barbell	Advanced
Barbell Curtsy Lunge	Male / Female	Barbell	Intermediate
Goblet Squat	Male / Female	Cables	Beginner
Split Squat	Male / Female	Cables	Advanced
Cable Romanian Deadlift	Male / Female	Cables	Intermediate
Single Leg Deadlift	Male / Female	Cables	Advanced
Pull Through	Male / Female	Cables	Beginner
Hip Abduction	Male / Female	Cables	Beginner
Cable Glute Kickback	Male / Female	Cables	Beginner
Spanish Squat	Male / Female	Band	Advanced
Good Morning	Male / Female	Band	Beginner
Glute Kickback	Male / Female	Band	Intermediate
Band Leg Press	Male / Female	Band	Advanced
Pullthrough	Male / Female	Band	Beginner
Romanian Deadlift	Male / Female	Band	Intermediate
Band Squat	Male / Female	Band	Beginner
Dumbbell Goblet Good Morning	Male / Female	Dumbbells	Advanced
Goblet Bulgarian Split Squat	Male / Female	Dumbbells	Advanced
Dumbbell Hip Thrust	Male / Female	Dumbbells	Beginner
DB Romanian Deadlift	Male / Female	Dumbbells	Intermediate
DB Glute Bridge	Male / Female	Dumbbells	Beginner

Forearms

Forearms Exercises	Video	Equipment	Difficulty
Behind The Back Barbell Wrist Curl	Male / Female	Barbell	Intermediate
Dumbbells Wrist Curl	Male / Female	Dumbbells	Beginner
Barbell Reverse Curl	Male / Female	Barbell	Beginner
Barbell Wrist Curl	Male / Female	Barbell	Beginner
Farmers Carry	Male / Female	Kettlebells	Beginner
Kettlebell Wrist Extension	Male / Female	Kettlebells	Beginner
Kettlebell Wrist Curl	Male / Female	Kettlebells	Beginner
Forearms Stretch Variation Four	Male / Female	Stretches	Beginner
Forearms Stretch Variation Three	Male / Female	Stretches	Beginner
Forearms Stretch Variation Two	Male / Female	Stretches	Beginner
Forearms Stretch Variation One	Male / Female	Stretches	Beginner
Inverted Row	Male / Female	Bodyweight	Beginner
Chin Ups	Male / Female	Bodyweight	Intermediate
Cable Wrist Curl	Male / Female	Cables	Intermediate
Cable Wrist Extension	Male / Female	Cables	Advanced
Cable Reverse Curl	Male / Female	Cables	Intermediate
Cable Hammer Curl	Male / Female	Cables	Beginner
Hammer Curl	Male / Female	Band	Intermediate
Reverse Curl	Male / Female	Band	Intermediate
Dumbbell Reverse Curl	Male / Female	Dumbbells	Intermediate
Dumbbell Row Unilateral	Male / Female	Dumbbells	Beginner

Calves

Calves Exercises	Video	Equipment	Difficulty
Standing Calf Raises	Male / Female	Machine	Beginner
Seated Calf Raises	Male / Female	Machine	Beginner
Single Leg Calf Raise	Male / Female	Kettlebells	Beginner
Kettlebell Calf Raise	Male / Female	Kettlebells	Beginner
Kettlebell Seated Calf Raise	Male / Female	Kettlebells	Beginner
Calves Stretch Variation Three	Male / Female	Stretches	Beginner
Calves Stretch Variation Two	Male / Female	Stretches	Beginner
Calves Stretch Variation One	Male / Female	Stretches	Beginner
Tip Toe Walking	Male / Female	Bodyweight	Beginner
Calf Raises	Male / Female	Bodyweight	Beginner
Walking Calf Raises	Male / Female	Bodyweight	Beginner
Barbell Calf Raises	Male / Female	Barbell	Intermediate
Cable Calve Raise	Male / Female	Cables	Beginner
Band Calf Raise	Male / Female	Band	Beginner
DB Calve Raise	Male / Female	Dumbbells	Beginner

Abdominals

Abdominals Exercises	Video	Equipment	Difficulty
Crunches	Male / Female	Bodyweight	Beginner
Laying Leg Raises	Male / Female	Bodyweight	Beginner
Leg Raises	Female	Bodyweight	Intermediate
Roll Outs	Male / Female	Machine	Intermediate
Situp	Male / Female	Kettlebells	Beginner
Russian Twist	Male / Female	Kettlebells	Beginner
Kettlebell Woodchopper	Male / Female	Kettlebells	Beginner
Windmill	Male / Female	Kettlebells	Beginner
Abdominals Stretch Variation Four	Male / Female	Stretches	Beginner
Abdominals Stretch Variation Three	Male / Female	Stretches	Beginner
Abdominals Stretch Variation Two	Male / Female	Stretches	Beginner
Abdominals Stretch Variation One	Male / Female	Stretches	Beginner
Forearm Plank	Male / Female	Bodyweight	Beginner
Hanging Knee Raises	Male / Female	Bodyweight	Beginner
Barbell Roll Outs	Male / Female	Barbell	Intermediate
Barbell Landmine Side Bend	Male / Female	Barbell	Intermediate
Cable Wood Chopper	Male / Female	Cables	Intermediate
Standing Crunch	Male / Female	Cables	Advanced
Kneeling Crunch	Male / Female	Cables	Beginner
Cable Pallof Press	Male / Female	Cables	Beginner
Wood Chopper	Male / Female	Band	Advanced
Crunch	Male / Female	Band	Intermediate
Pallof Press	Male / Female	Band	Beginner
Dumbbell Woodchopper	Male / Female	Dumbbells	Advanced
Dumbbell Situp	Male / Female	Dumbbells	Intermediate
Russian Twist	Male / Female	Dumbbells	Advanced
Plank Pullthrough	Male / Female	Dumbbells	Intermediate

Lower back

Lower back Exercises	Video	Equipment	Difficulty
Deadlift	Male / Female	Barbell	Advanced
45 Degree Back Extension	Male / Female	Machine	Intermediate
Kettlebell Deadlift	Male / Female	Kettlebells	Beginner
Kettlebell Swing	Male / Female	Kettlebells	Intermediate
Staggered Deadlift	Male / Female	Kettlebells	Beginner
Goblet Good Morning	Male / Female	Kettlebells	Beginner
Lower back Stretch Variation Four	Male / Female	Stretches	Beginner
Lower back Stretch Variation Three	Male / Female	Stretches	Beginner
Lower back Stretch Variation Two	Male / Female	Stretches	Beginner
Lower back Stretch Variation One	Male / Female	Stretches	Beginner
Good Mornings	Male / Female	Bodyweight	Beginner
Supermans	Male / Female	Bodyweight	Beginner
Pull Through	Male / Female	Cables	Beginner
Cable Romanian Deadlift	Male / Female	Cables	Intermediate
Single Leg Deadlift	Male / Female	Cables	Advanced
Cable Glute Kickback	Male / Female	Cables	Beginner
Goblet Squat	Male / Female	Cables	Beginner
Good Morning	Male / Female	Band	Beginner
Pullthrough	Male / Female	Band	Beginner
Romanian Deadlift	Male / Female	Band	Intermediate
Dumbbell Goblet Squat	Male / Female	Dumbbells	Beginner
Dumbbell Row Bilateral	Male / Female	Dumbbells	Intermediate
Dumbbell Goblet Good Morning	Male / Female	Dumbbells	Advanced
DB Romanian Deadlift	Male / Female	Dumbbells	Intermediate

Traps (mid-back)

Traps (mid-back) Exercises	Video	Equipment	Difficulty
Deadlift	Male / Female	Barbell	Advanced
Seated Cable Row	Male / Female	Machine	Beginner
Dumbbell Row Bilateral	Male / Female	Dumbbells	Intermediate
Kettlebell Deadlift	Male / Female	Kettlebells	Beginner
Kettlebell Row	Male / Female	Kettlebells	Beginner
Kettlebell Silverback Shrug	Male / Female	Kettlebells	Intermediate
Incline Shrug	Male / Female	Kettlebells	Intermediate
Traps mid back Stretch Variation Two	Male / Female	Stretches	Beginner
Traps mid back Stretch Variation One	Male / Female	Stretches	Beginner
Inverted Row	Male / Female	Bodyweight	Beginner
Elevated Pike Press	Male / Female	Bodyweight	Intermediate
Pull Ups	Male / Female	Bodyweight	Intermediate
30 Degree Shrug	Male / Female	Cables	Beginner
Silverback Shrug	Male / Female	Cables	Beginner
Pull Apart	Male / Female	Band	Beginner
Dumbbell Row Unilateral	Male / Female	Dumbbells	Beginner
Dumbbell Shrug	Male / Female	Dumbbells	Beginner