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 Resisted Chin-up
Advanced chin-up with a band anchored below and attached at the waist to add increasing resistance toward the top.
Band Resisted Running In Place
Coached band-resisted running-in-place drill for rapid stride mechanics and short conditioning bouts.
Band Reverse Curl
Standing underfoot band reverse curl emphasizing the forearms and biceps with an overhand grip.
Band Reverse Curl to Shoulder Press
Combined underfoot band reverse curl and overhead shoulder press for forearms, arms, and shoulders.
Band Reverse Lunge
Underfoot band-loaded reverse lunge for unilateral quadriceps, glute, and hamstring strength.
Band Row To External Rotation
High-elbow band row followed by shoulder external rotation for upper-back, rear-shoulder, and rotator-cuff control.
Band Scapular U Pull
Light straight-arm U-shaped band pull-apart emphasizing scapular retraction and depression without neck loading.
Band Seated Good Morning
Bench-seated band good morning with the band under both feet and across the upper back for a controlled loaded hip hinge.
Band Seated High Row
Seated high band row from an upper-chest anchor with elbows traveling back and outward for upper-back and rear-shoulder strength.
Band Seated Leg Extension
Single-leg knee-extension exercise that isolates the quadriceps with a resistance band while the thigh remains supported.
Band Seated Low Row
Low-anchored seated row for lat, upper-back, and elbow-flexor strength.
Band Seated Speed Row
Fast-concentric seated band row that trains crisp pulling speed with a controlled return.
Band Seated Supinated Lat Pulldown
Underhand-grip band pulldown from an overhead anchor, emphasizing the lats and elbow flexors.
Band Seated Underhand Grip Row
Foot-anchored seated row with an underhand grip, emphasizing the lats and biceps.
Band Seated Wide Grip Row
Wide-grip foot-anchored seated row emphasizing the upper back, rear shoulders, and scapular retraction.
Band Shoulder Dislocate
Pain-free shoulder pass-through with a light band for controlled overhead mobility.
Band Shoulder Flexion & External Rotation
Light-band shoulder flexion with continuous outward tension for controlled overhead mobility and rotator-cuff activation.
Band Side Crunch
Standing band-resisted lateral crunch from a high side anchor, targeting the obliques without trunk rotation.
Band Side Plank Row
Single-arm band row performed from a forearm side plank to train pulling strength and anti-rotation control.
Band Side Step with Horizontal Pallof Hold
Lateral step performed while holding an extended-arm Pallof position against band rotation.
Band Single Arm Shoulder Press
Single-arm overhead press with the band anchored beneath the working-side foot, training shoulder and trunk control.
Band single leg calf raise
Accessory drill that develops controlled strength in the target muscles using a resistance band, with emphasis on the calves.
Band Single-Arm High Biceps Curl
Single-arm high biceps curl from a side anchor with the upper arm held around shoulder height.
Band Single-Arm Low-to-High Wide-Elbow Row
Single-arm row from a low front anchor to a high wide-elbow finish, emphasizing the upper back and rear shoulder.