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 Curl to Press
Two-phase band exercise combining a strict bilateral biceps curl with an overhead press from shoulder height.
Band Distraction Hip Flexor Stretch
Half-kneeling hip-flexor stretch using gentle rearward band traction at the rear hip while the pelvis stays tucked.
Band External Rotation at Side
Light band external rotation with the elbow fixed at the side for rotator-cuff control, preparation, or rehabilitation.
Band Face Pull to Y
Band face pull flowing into a controlled overhead Y for upper-back and shoulder-blade control.
Band Floor Press
Pressing drill building chest, shoulder, and triceps strength with band.
Band Floor Seated Good Morning
Hip-hinge drill training glutes and hamstrings with a braced torso.
Band Foot-Anchored Seated Row
Foot-anchored seated row performed with a neutral grip and a stable upright trunk.
Band Forearm Plank Row
Core-control drill keeping the trunk stable through a challenging variation.
Band Half Kneeling Rotational Lift
Rotational core drill for controlled trunk movement and oblique strength.
Band Half Kneeling Single Arm 45 Degree Pull Down
Half-kneeling unilateral pulldown along a 45-degree line for lat strength and trunk control.
Band Half Kneeling Single Arm Pulldown
Vertical pulling drill building back and arm strength through full control.
Band Hammer Curl to Press
Two-stage band exercise combining a neutral-grip hammer curl with an overhead press.
Band Heel-Seated Lat Pulldown
Bilateral overhead band pulldown performed kneeling while seated on the heels for controlled lat, upper-back, and arm strength.
Band High Fly
High-anchored band chest fly sweeping the arms downward and inward with a nearly fixed elbow angle.
Band High to Low Chop
Standing band chop moving from a high anchor toward the opposite hip through controlled trunk and hip rotation.
Band Hip Extension
Posterior-chain drill strengthening the back side with controlled extension.
Band Horizontal Pallof Press with Squat
Pallof press held at arm's length while squatting, combining lower-body work with anti-rotation trunk control.
Band Incline Bench Press
Horizontal pressing drill that develops chest, shoulder, and triceps strength using a resistance band, with emphasis on the chest, triceps and shoulders.
Band Isometric Pull-Apart Hold
Isometric band pull-apart hold for upper-back, shoulder, and rotator-cuff activation before training.
Band Jack Knife Sit-Up
Banded jack-knife fold combining a controlled sit-up with simultaneous knee flexion.
Band Jump Lunge with Single Arm Row
Advanced combination pairing a split-stance jump lunge with a synchronized single-arm band row.
Band Kneeling Crunch
Trunk-flexion drill that develops abdominal strength and control using a resistance band, with emphasis on the abdominals.
Band Kneeling One Arm Pulldown
Vertical pulling drill that develops back and arm strength using a resistance band, with emphasis on the latissimus muscles, upper back and biceps.
Band Kneeling Twisting Crunch
Overhead-anchored kneeling band crunch combining trunk flexion with controlled rotation toward the opposite knee.