Exercise library
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Browse 2,506 exercises by muscle, equipment, experience or goal. Every profile includes practical instructions and coaching guidance.
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2,506 exercises
Band Tall Kneeling Lat Pulldown
Tall-kneeling vertical band pull from an overhead anchor for lat, upper-back, and arm strength with trunk control.
Band Tate Press
Triceps-focused pressing variation emphasizing controlled elbow extension.
Band Terminal Knee Extension (Stamp)
Standing band-resisted terminal knee extension for quadriceps activation and controlled knee lockout.
Band Thoracic Rotation
Standing band-resisted thoracic rotation with the pelvis held forward for controlled upper-back mobility.
Band Thruster
Explosive strength drill coordinating hips, trunk, and upper-body drive.
Band Tricep Stretch
Controlled flexibility drill to improve comfortable range of motion.
Band Upper Crunch
Floor-based band-resisted upper crunch from a low anchor behind the head, targeting the abdominals.
Band Upright Row
Band upright row for controlled shoulder, upper-back, trapezius, and biceps accessory work.
Band Upright Row to Shoulder Press
Combined band upright row and overhead press for coordinated shoulder, upper-back, arm, and trunk strength.
Band Vertical Pallof Press
Side-loaded anti-rotation drill that presses a resistance band vertically from the chest to overhead.
Band X Walks
Lateral X-band walk for glute and hip-abductor activation, knee control, and repeatable side-stepping.
Band-Assisted Copenhagen Plank
Band-assisted Copenhagen side plank for regressed isometric adductor and lateral-core strength.
Band-Assisted Glute-Ham Raise
Band-assisted glute-ham raise for controlled knee flexion and posterior-chain strength on a glute-ham developer.
Band-Assisted Pull-Up
Vertical pull-up using a securely looped resistance band to reduce bodyweight while preserving a full controlled repetition.
Band-Assisted Push-Up
Push-up regression in which an overhead band supports part of the body weight while the athlete maintains a full plank.
Band-Distraction Elevated Pigeon Stretch
Elevated pigeon stretch for the gluteal and outer-hip region with gentle rearward band traction at the working hip.
Band-Distraction Wrist Extension Stretch
Supported wrist-extension self-mobilization using gentle band traction while the palm stays flat on a stable bench.
Band-Resisted Decline Sit-Up
Decline-bench sit-up performed against a band anchored low behind the bench, increasing resistance as the torso rises.
Band-Resisted High-Knee Run
Coached running-in-place drill using a waist band anchored behind the athlete to resist rapid knee drive and foot contacts.
Band-Suspended Barbell Lying Alternating Leg Press
Advanced supine alternating leg press against a barbell suspended level from a secure overhead resistance-band anchor.
Banded 90/90 Kettlebell Pullover
Supine kettlebell pullover with legs held at 90/90 and a wrist band for shoulder range, lat control, and trunk stability.
Banded Ankle Eversion
Seated band-resisted ankle eversion for controlled strengthening of the outer lower-leg and ankle stabilizers.
Banded Ankle Inversion
Seated band-resisted ankle inversion for controlled strengthening of the inner lower-leg and ankle stabilizers.
Banded Dowel Seated Lat Pulldown
Seated vertical pull using an overhead band and dowel for even lat, upper-back, and arm strength.