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
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
Barbell Reverse Curl Male / Female Barbell Advanced

Chest

Chest Exercises Video Equipment Difficulty
Barbell Bench Press Male / Female Barbell Intermediate
Dips Male / Female Bodyweight Intermediate
Incline Dumbbell Bench Press Male / Female Dumbbells Beginner
Dumbbell Incline Chest 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
Incline Push Up Male / Female Bodyweight Beginner
Decline Push Up 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
Floor Press Male / Female Barbell Advanced

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
Dumbbell Glute Bridge Male / Female Dumbbells Beginner
Barbell Bulgarian Split Squat Male / Female Barbell Advanced
Front Squat Olympic Male / Female Barbell Advanced
Front Squat Bodybuilding Male / Female Barbell Advanced
Barbell Sumo Deadlift Male / Female Barbell Intermediate
High Bar Squat Male / Female Barbell Beginner
Low Bar Squat Male / Female Barbell Advanced
Dumbbell Bulgarian Split Squat Male / Female Dumbbells Advanced

Traps

Traps Exercises Video Equipment Difficulty
Dumbbell Seated Shrug 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
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
Barbell Upright Row Male / Female Barbell Advanced
Dumbbell Shrug Male / Female Dumbbells Beginner

Triceps

Triceps Exercises Video Equipment Difficulty
Dips (narrow elbows) Male / Female Bodyweight Advanced
Seated Overhead Tricep Extension Male / Female Dumbbells Intermediate
Cable V Bar 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 Kettlebell 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
Diamond Push Ups Male / Female Bodyweight Beginner
Dips Male / Female Bodyweight Intermediate
Close Grip Bench Press Male / Female Barbell Intermediate
Cable Push Down 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
Floor Press Male / Female Barbell Advanced
Barbell Skullcrusher Male / Female Barbell Intermediate
Barbell Overhead Tricep Extension Male / Female Barbell Advanced

Shoulders

Shoulders Exercises Video Equipment Difficulty
Dumbbell Lateral Raise Male / Female Dumbbells Beginner
Dumbbell Rear Delt Fly Male / Female Dumbbells Intermediate
Face Pulls Male Machine Intermediate
Dumbbell Seated Overhead Press Male / Female Dumbbells Beginner
Dumbbell Front Raise Male / Female Dumbbells Beginner
Seated 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
Elevated Pike Shoulder Shrug Male / Female Bodyweight Beginner
Elevated Pike Press Male / Female Bodyweight Intermediate
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
Barbell Front Raise Male / Female Barbell Intermediate
Barbell Overhead Press Male / Female Barbell Intermediate
Barbell Upright Row Male / Female Barbell Advanced
Dumbbell Rear Delt Row Male / Female Dumbbells Advanced

Lats

Lats Exercises Video Equipment Difficulty
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
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
Dumbbell Romanian Deadlift Male / Female Dumbbells Intermediate
Dumbbell Glute Bridge Male / Female Dumbbells Beginner
High Bar Good Morning Male / Female Barbell Advanced
Low Bar Good Morning Male / Female Barbell Advanced
Barbell Staggered Deadlift Male / Female Barbell Advanced
Barbell Single Leg Deadlift Male / Female Barbell Advanced
Barbell Romanian Deadlift Male / Female Barbell Intermediate
Goblet Good Morning Male / Female Kettlebells 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
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
Dumbbell Romanian Deadlift Male / Female Dumbbells Intermediate
Dumbbell Glute Bridge Male / Female Dumbbells Beginner
Barbell Bulgarian Split Squat Male / Female Barbell Advanced
Front Squat Olympic Male / Female Barbell Advanced
Front Squat Bodybuilding Male / Female Barbell Advanced
High Bar Good Morning Male / Female Barbell Advanced
Low Bar Good Morning Male / Female Barbell Advanced
Barbell Sumo Deadlift Male / Female Barbell Intermediate
Barbell Staggered Deadlift Male / Female Barbell Advanced
Barbell Single Leg Deadlift Male / Female Barbell Advanced
Barbell Romanian Deadlift Male / Female Barbell Intermediate
High Bar Squat Male / Female Barbell Beginner
Low Bar Squat Male / Female Barbell Advanced
Dumbbell Bulgarian Split Squat Male / Female Dumbbells Advanced
Dumbbell Goblet Squat Male / Female Dumbbells Beginner

Forearms

Forearms Exercises Video Equipment Difficulty
Behind The Back Barbell Wrist Curl Male / Female Barbell Intermediate
Dumbbell Wrist Curl Male / Female Dumbbells 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
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
Barbell Reverse Curl Male / Female Barbell Advanced
Dumbbell Wrist Extension 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
Dumbbell Calf Raise Male / Female Dumbbells Beginner

Abdominals

Abdominals Exercises Video Equipment Difficulty
Crunches Male / Female Bodyweight Beginner
Laying Leg Raises Male / Female Bodyweight Beginner
Roll Outs Male / Female Machine Intermediate
Situp Male / Female Kettlebells Beginner
Kettlebell Russian Twist Male / Female Kettlebells Beginner
Windmill Male / Female Kettlebells Advanced
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
Standing Crunch Male / Female Cables Advanced
Kneeling Crunch Male / Female Cables Beginner
Crunch Male / Female Band Intermediate
Dumbbell Situp Male / Female Dumbbells Intermediate
Dumbbell Russian Twist Male / Female Dumbbells Intermediate
Plank Pullthrough Male / Female Dumbbells Intermediate
Barbell Situp Male / Female Barbell Intermediate
Bodyweight Russian Twist Male / Female Bodyweight Intermediate
Long Lever Plank Male / Female Bodyweight Advanced
Hand Plank Male / Female Bodyweight Beginner
Hollow Hold Male / Female Bodyweight Advanced

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 Row Bilateral Male / Female Dumbbells Intermediate
Dumbbell Goblet Good Morning Male / Female Dumbbells Advanced
Dumbbell Romanian Deadlift Male / Female Dumbbells Intermediate
High Bar Good Morning Male / Female Barbell Advanced
Low Bar Good Morning Male / Female Barbell Advanced
Barbell Sumo Deadlift Male / Female Barbell Intermediate
Barbell Staggered Deadlift Male / Female Barbell Advanced
Barbell Single Leg Deadlift Male / Female Barbell Advanced
Barbell Romanian Deadlift Male / Female Barbell 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
Silverback Shrug Male / Female Cables Beginner
Pull Apart Male / Female Band Beginner
Dumbbell Row Unilateral Male / Female Dumbbells Beginner
Dumbbell Silverback Shrug Male / Female Dumbbells Intermediate
Dumbbell Rear Delt Row Male / Female Dumbbells Advanced

Obliques

Obliques Exercises Video Equipment Difficulty
Barbell Landmine Side Bend Male / Female Barbell Intermediate
Dumbbell Wood Chopper Male / Female Dumbbells Advanced
Kettlebell Wood Chopper Male / Female Kettlebells Beginner
Cable Wood Chopper Male / Female Cables Intermediate
Wood Chopper Male / Female Band Advanced
Dumbbell Russian Twist Male / Female Dumbbells Intermediate
Kettlebell Russian Twist Male / Female Kettlebells Beginner
Pallof Press Male / Female Band Beginner
Windmill Male / Female Kettlebells Advanced
Cable Pallof Press Male / Female Cables Beginner
Abdominals Stretch Variation Three Male / Female Stretches Beginner
Abdominals Stretch Variation Two Male / Female Stretches Beginner
Bodyweight Russian Twist Male / Female Bodyweight Intermediate
Side Plank Up Down Male / Female Bodyweight Intermediate
Side Plank Reach Through Male / Female Bodyweight Advanced
Elbow Side Plank Male / Female Bodyweight Beginner
Hand Side Plank Male / Female Bodyweight Intermediate