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
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	Male / Female	Stretches	Beginner
Biceps Stretch	Male / Female	Stretches	Beginner
Biceps Stretch	Male / Female	Stretches	Beginner
Biceps Stretch	Male / Female	Stretches	Beginner
Biceps Stretch	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
Reverse Curl	Male / Female	Cables	Intermediate
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

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
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	Male / Female	Stretches	Beginner
Chest Stretch	Male / Female	Stretches	Beginner
Chest Stretch	Male / Female	Stretches	Beginner
Chest Stretch	Male / Female	Stretches	Beginner
Push Up	Male / Female	Bodyweight	Beginner
Bench 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
Pec Fly	Male / Female	Cables	Beginner
Chest Press	Male / Female	Cables	Beginner
Pec Fly	Male / Female	Band	Beginner
Chest Press	Male / Female	Band	Beginner
Pushup	Male / Female	Band	Beginner

Quads

Quads Exercises	Video	Equipment	Difficulty
Squat	Male / Female	Barbell	Advanced
Leg Press	Male / Female	Machine	Intermediate
Leg Extension	Male / Female	Machine	Intermediate
Goblet Squat	Male / Female	Dumbbells	Beginner
Bulgarian Split Squat	Male / Female	Bodyweight	Beginner
Step Up	Male / Female	Kettlebells	Beginner
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	Male / Female	Stretches	Beginner
Quads Stretch	Male / Female	Stretches	Beginner
Quads Stretch	Male / Female	Stretches	Beginner
Quads Stretch	Male / Female	Stretches	Beginner
Side Lunges	Male / Female	Bodyweight	Beginner
Forward Lunges	Male / Female	Bodyweight	Beginner
Jump Squats	Male / Female	Bodyweight	Beginner
Squats	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
Leg Press	Male / Female	Band	Advanced
Squat	Male / Female	Band	Beginner

Traps

Traps Exercises	Video	Equipment	Difficulty
Seated DB Shrugs	Male / Female	Dumbbells	Beginner
Standing Smith Machine Shrugs	Male / Female	Machine	Beginner
Shrug	Male / Female	Kettlebells	Beginner
Upright Row	Male / Female	Kettlebells	Beginner
Kettlebell Silverback Shrug	Male / Female	Kettlebells	Intermediate
Incline Shrug	Male / Female	Kettlebells	Intermediate
Traps Stretch	Male / Female	Stretches	Beginner
Traps Stretch	Male / Female	Stretches	Beginner
Traps Stretch	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
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	Male / Female	Stretches	Beginner
Triceps Stretch	Male / Female	Stretches	Beginner
Triceps Stretch	Male / Female	Stretches	Beginner
Push Up	Male / Female	Bodyweight	Beginner
Bench 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
Pushdown	Male / Female	Cables	Beginner
Cross Pushdown	Male / Female	Cables	Advanced
Skullcrusher	Male / Female	Cables	Intermediate
Overhead Tricep Extension	Male / Female	Cables	Intermediate
Overhead Tricep Extension	Male / Female	Band	Advanced
Pushdown	Male / Female	Band	Beginner
Pushup	Male / Female	Band	Beginner
Skullcrusher	Male / Female	Band	Advanced

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
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	Male / Female	Stretches	Beginner
Shoulders Stretch	Male / Female	Stretches	Beginner
Shoulders Stretch	Male / Female	Stretches	Beginner
Shoulders Stretch	Male / Female	Stretches	Beginner
Bench 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
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	Male / Female	Dumbbells	Intermediate
Bent Over Barbell Row	Male / Female	Barbell	Intermediate
Row	Male / Female	Kettlebells	Beginner
Shoulder Extension	Male / Female	Kettlebells	Intermediate
Single Arm Row	Male / Female	Kettlebells	Beginner
Pullover	Male / Female	Kettlebells	Advanced
Lats Stretch	Male / Female	Stretches	Beginner
Lats Stretch	Male / Female	Stretches	Beginner
Lats Stretch	Male / Female	Stretches	Beginner
Inverted Row	Male / Female	Bodyweight	Beginner
Lat Prayer	Male / Female	Cables	Advanced
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

Hamstrings

Hamstrings Exercises	Video	Equipment	Difficulty
Stiff Leg Deadlifts	Male / Female	Barbell	Intermediate
Squat	Male / Female	Barbell	Advanced
Hamstring Curl	Male / Female	Machine	Beginner
Ball Hamstring Curl	Female	Bodyweight	Intermediate
Deadlift	Male / Female	Kettlebells	Beginner
Kettlebell Swing	Male / Female	Kettlebells	Intermediate
Single Leg Deadlift	Male / Female	Kettlebells	Advanced
Staggered Deadlift	Male / Female	Kettlebells	Beginner
Hamstrings Stretch	Male / Female	Stretches	Beginner
Hamstrings Stretch	Male / Female	Stretches	Beginner
Hamstrings Stretch	Male / Female	Stretches	Beginner
Hamstrings Stretch	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
Romanian Deadlift	Male / Female	Cables	Intermediate
Single Leg Deadlift	Male / Female	Cables	Advanced
Pull Through	Male / Female	Cables	Beginner
Hamstring Curl	Male / Female	Cables	Advanced
Good Morning	Male / Female	Band	Beginner
Pullthrough	Male / Female	Band	Beginner
Romanian Deadlift	Male / Female	Band	Intermediate

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
Glute Bridge	Male / Female	Kettlebells	Beginner
Single Leg Glute Bridge	Male / Female	Kettlebells	Intermediate
Hip Thrust	Male / Female	Kettlebells	Beginner
Single Leg Hip Thrust	Male / Female	Kettlebells	Intermediate
Glutes Stretch	Male / Female	Stretches	Beginner
Glutes Stretch	Male / Female	Stretches	Beginner
Glutes Stretch	Male / Female	Stretches	Beginner
Side Lunges	Male / Female	Bodyweight	Beginner
Forward Lunges	Male / Female	Bodyweight	Beginner
Jump Squats	Male / Female	Bodyweight	Beginner
Squats	Male / Female	Bodyweight	Beginner
Good Mornings	Male / Female	Bodyweight	Beginner
Squat	Male / Female	Barbell	Advanced
Barbell Curtsy Lunge	Male / Female	Barbell	Intermediate
Goblet Squat	Male / Female	Cables	Beginner
Split Squat	Male / Female	Cables	Advanced
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
Glute Kickback	Male / Female	Cables	Beginner
Spanish Squat	Male / Female	Band	Advanced
Good Morning	Male / Female	Band	Beginner
Glute Kickback	Male / Female	Band	Intermediate
Leg Press	Male / Female	Band	Advanced
Pullthrough	Male / Female	Band	Beginner
Romanian Deadlift	Male / Female	Band	Intermediate
Squat	Male / Female	Band	Beginner

Forearms

Forearms Exercises	Video	Equipment	Difficulty
Behind The Back Barbell Wrist Curl	Male / Female	Barbell	Intermediate
Wrist Curl	Male / Female	Dumbbells	Beginner
Reverse Curl	Male / Female	Barbell	Beginner
Barbell Wrist Curl	Male / Female	Barbell	Beginner
Farmer’s Carry	Male / Female	Kettlebells	Beginner
Wrist Extension	Male / Female	Kettlebells	Beginner
Wrist Curl	Male / Female	Kettlebells	Beginner
Forearms Stretch	Male / Female	Stretches	Beginner
Forearms Stretch	Male / Female	Stretches	Beginner
Forearms Stretch	Male / Female	Stretches	Beginner
Forearms Stretch	Male / Female	Stretches	Beginner
Inverted Row	Male / Female	Bodyweight	Beginner
Chin-Ups	Male / Female	Bodyweight	Intermediate
Wrist Curl	Male / Female	Cables	Intermediate
Wrist Extension	Male / Female	Cables	Advanced
Reverse Curl	Male / Female	Cables	Intermediate
Hammer Curl	Male / Female	Cables	Beginner
Hammer Curl	Male / Female	Band	Intermediate
Reverse Curl	Male / Female	Band	Intermediate

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
Calf Raise	Male / Female	Kettlebells	Beginner
Seated Calf Raise	Male / Female	Kettlebells	Beginner
Calves Stretch	Male / Female	Stretches	Beginner
Calves Stretch	Male / Female	Stretches	Beginner
Calves Stretch	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
Calve Raise	Male / Female	Cables	Beginner
Calve Raise	Male / Female	Band	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
Woodchopper	Male / Female	Kettlebells	Beginner
Windmill	Male / Female	Kettlebells	Beginner
Abdominals Stretch	Male / Female	Stretches	Beginner
Abdominals Stretch	Male / Female	Stretches	Beginner
Abdominals Stretch	Male / Female	Stretches	Beginner
Abdominals Stretch	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
Wood Chopper	Male / Female	Cables	Intermediate
Standing Crunch	Male / Female	Cables	Advanced
Kneeling Crunch	Male / Female	Cables	Beginner
Pallof Press	Male / Female	Cables	Beginner
Wood Chopper	Male / Female	Band	Advanced
Crunch	Male / Female	Band	Intermediate
Pallof Press	Male / Female	Band	Beginner

Lower back

Lower back Exercises	Video	Equipment	Difficulty
Deadlift	Male / Female	Barbell	Advanced
45° Back Extension	Male / Female	Machine	Intermediate
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	Male / Female	Stretches	Beginner
Lower back Stretch	Male / Female	Stretches	Beginner
Lower back Stretch	Male / Female	Stretches	Beginner
Lower back Stretch	Male / Female	Stretches	Beginner
Good Mornings	Male / Female	Bodyweight	Beginner
Supermans	Male / Female	Bodyweight	Beginner
Pull Through	Male / Female	Cables	Beginner
Romanian Deadlift	Male / Female	Cables	Intermediate
Single Leg Deadlift	Male / Female	Cables	Advanced
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

Traps (mid-back)

Traps (mid-back) Exercises	Video	Equipment	Difficulty
Deadlift	Male / Female	Barbell	Advanced
Seated Cable Row	Male / Female	Machine	Beginner
Dumbbell Row	Male / Female	Dumbbells	Intermediate
Deadlift	Male / Female	Kettlebells	Beginner
Row	Male / Female	Kettlebells	Beginner
Kettlebell Silverback Shrug	Male / Female	Kettlebells	Intermediate
Incline Shrug	Male / Female	Kettlebells	Intermediate
Traps (mid-back) Stretch	Male / Female	Stretches	Beginner
Traps (mid-back) Stretch	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