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
Incline Dumbbell Flyes With Twist
Rotational core drill for controlled trunk movement and oblique strength.
Incline Machine Chest Press
Incline machine chest press for the upper chest with a fixed path and easy load management.
Incline Mountain Climbers
Conditioning drill raising heart rate while challenging coordination.
Incline Push Up Depth Jump
Pressing drill building chest, shoulder, and triceps strength with bodyweight.
Incline Renegade Row
Upper-back pulling drill emphasizing shoulder-blade control with bodyweight.
Incline Y Raise
Incline Y raise for lower-trap and shoulder stability.
Inverse Leg Curl (bench support)
Accessory drill that develops controlled strength in the target muscles using bodyweight, with emphasis on the hamstrings.
Inverse Leg Curl (on pull-up cable machine)
Bilateral prone cable leg curl that trains knee flexion under continuous resistance.
Inverse Leg Curl with Bench Pads
Nordic-curl variation using ordinary bench pads to anchor the feet for eccentric hamstring work.
Inverted Row
Bodyweight horizontal row for upper-back strength and shoulder blade control.
Inverted Wide to Narrow Row
Horizontal pulling drill that develops back strength and scapular control using bodyweight, with emphasis on the rotator cuff, latissimus muscles, upper back and biceps.
Isometric Behind the Neck Pull Up
Advanced isometric pull-up hold with the bar behind the head, reserved for pain-free shoulder and neck mobility.
Isometric Bent Knee Soleus Raise
Bent-knee calf-raise hold that biases the soleus while maintaining steady forefoot pressure.
Isometric Bodyweight ATG Squat
Squat-pattern drill for leg strength, depth control, and stable foot pressure.
Isometric Bottom Position Barbell Front Squat Hold
Advanced front-squat bottom hold for bracing, front-rack strength, and controlled squat depth.
Isometric Box Handstand
Skill-based stability drill challenging balance, body line, and control.
Isometric Chest Squeezes
Isometric chest drill creating tension by squeezing the arms inward.
Isometric Crab
Reverse-tabletop hold for hip extension, shoulder support, and trunk control.
Isometric Deep Lunge Stretch
Controlled flexibility drill to improve comfortable range of motion.
Isometric Neck Exercise - Front And Back
Small-range neck strength or mobility drill performed with careful control.
Isometric Neck Exercise - Sides
Small-range neck strength or mobility drill performed with careful control.
Isometric Push Up Wipers
Advanced push-up isometric combined with alternating lower-body sweeps for pressing and anti-rotation control.
ITY
Prone I-T-Y raise sequence for scapular control, lower-trap strength, and overhead shoulder mechanics.
Jab Cross Punches
Boxing-conditioning drill for rhythm, rotation, and repeated upper-body output.