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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All 33 muscle groups in the library
2,506 exercises
Ring Row
Ring Row for rowing focused on upper back.
Ring Single Arm Rear Delt Row
Horizontal pulling drill that develops back strength and scapular control using gymnastic rings, with emphasis on the shoulders, latissimus muscles, upper back and biceps.
Ring Support Hold
Ring support hold for shoulder stability, triceps lockout, and trunk control.
Ring Tuck L-Sit
Ring Tuck L-Sit for isometric control focused on abs.
Ring Turnout Support
Ring Turnout Support for isometric control focused on shoulders.
RKC Plank
High-tension forearm plank using maximal irradiation from the fists, forearms, glutes, quadriceps, and abdominals.
Rock And Roll
Controlled spinal-rocking drill that uses abdominal tension and momentum to move between the upper back and seated balance.
Rocky Pull Up Pulldown
Side-to-side pull-up variation that alternates the chest toward each hand to increase asymmetric lat and arm demand.
Roller Pistol to Single Leg Vertical Jump
Assisted pistol squat flowing directly into a same-leg vertical jump and controlled single-leg landing.
Roller Skating
Lateral conditioning drill for rhythm, balance, and repeated leg work.
Roller Squat Jump
Vertical squat jump performed while holding a foam roller steady in front of the torso.
Rolling Bridge
Bridge hold with controlled side-to-side shoulder loading while the hips remain elevated and level.
Roman Chair Back Extensions
Posterior-chain drill strengthening the back side with controlled extension.
Romanian Deadlift
Hip hinge that loads the glutes and hamstrings with continuous tension on the descent.
Romanian Deadlift to Shrug
Barbell Romanian deadlift followed by a controlled straight-arm shrug at full hip extension.
Rope Climb
Vertical rope ascent using repeated hand pulls and a practiced foot lock to combine grip, upper-body, and leg strength.
Rope Hammer Curl
Cable hammer curl using a rope attachment.
Rope Triceps Pushdown
Rope triceps pushdown that allows the hands to separate at lockout.
Rotary Calf Raise
Guided calf-raise machine that helps you reach full plantar flexion.
Rotate Push up (on knees)
Kneeling push-up followed by a controlled side rotation and reach on alternating sides.
Round The World Shoulder Stretch
Dynamic shoulder circumduction with a wide dowel grip to practice comfortable overhead range.
Row Erg
Indoor-rowing conditioning drill coordinating the leg drive, hip swing, and handle pull into a smooth repeated stroke.
Row Erg Hamstring Curl
Supine hamstring curl using the rowing-machine seat as a sliding platform while the hips remain bridged.
Rower Power Stroke
Low-rate rowing interval emphasizing powerful leg drive and a strong complete stroke rather than maximal cadence.