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 Lat Stretch
Single-arm band-assisted lat stretch using a secure high anchor and a controlled hip-back position.
Band Lateral Flexion
Standing resisted lateral trunk flexion that trains the obliques without rotation or forward bending.
Band Lateral Lunge to High to Low Chop
Lateral lunge combined with a high-to-low diagonal band chop for leg strength and controlled trunk rotation.
Band Lateral Raise
Standing band lateral raise that isolates the shoulders through a controlled arc to shoulder height.
Band Lateral Scapular Retraction
Straight-arm scapular retraction drill that trains shoulder-blade control without turning the movement into a row.
Band Lateral Walk Pallof Press
Dynamic Pallof press in which controlled lateral steps increase and decrease the anti-rotation demand.
Band Low Alternate Chest Press
Alternating single-arm band press from a low rear anchor, combining an upward pressing path with trunk anti-rotation.
Band Low Chest Fly
Low-to-high band chest fly that sweeps the arms upward and inward with a nearly fixed elbow angle.
Band Low-to-High Wide Row
Standing band row from a low anchor to a high, wide-elbow finish for the upper back and rear shoulders.
Band lying leg raise
Bilateral straight-leg raise resisted by a band secured beyond the head, training the abdominals and hip flexors.
Band Lying Single Straight-Leg Raise
Single straight-leg raise against a loop band while the opposite leg stays pressed to the floor as the anchor.
Band Narrow-Grip High Row
High-anchored narrow-grip row to the upper chest with the elbows traveling outward for upper-back and rear-shoulder work.
Band No-Money Drill
Bilateral shoulder external-rotation drill performed with the elbows held at the sides for rotator-cuff and scapular control.
Band Overhead Press
Bilateral overhead press from an underfoot band for shoulder and triceps strength with trunk control.
Band Overhead Single-Arm Triceps Extension
Single-arm overhead triceps extension from a low rear band anchor, emphasizing strict elbow movement and trunk control.
Band Pallof Press with Rotation
Pallof press followed by controlled trunk rotation away from the anchor while the pelvis remains mostly forward.
Band Plank
Band-resisted high-plank hold with the band across the upper back and secured beneath both hands.
Band Plank Row
Single-arm band row from a high plank, combining back strength with trunk anti-rotation and support-shoulder stability.
Band Plantar Flexion
Seated band-resisted ankle plantar flexion that trains the calf while the shin and toes remain controlled.
Band Prone Single-Leg Curl
Prone single-leg band curl from a low anchor for controlled hamstring knee flexion.
Band Pull Through
Band-resisted pull-through from a low rear anchor, training hip extension through the glutes and hamstrings with a braced spine.
Band Pull-Apart
Straight-arm band pull-apart for rear-shoulder, upper-back, and scapular control.
Band Push Sit-Up
Band-resisted sit-up combined with a forward press as the torso rises from a low anchor behind the head.
Band Rear Delt Fly
Anchored band rear-deltoid fly using a fixed elbow angle to train the rear shoulders and upper back.