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
Scap Push Up on Elbows
Forearm-plank scapular push-up isolating shoulder-blade retraction and protraction with the elbows fixed.
Scaption Raise
Dumbbell raise in the scapular plane for shoulder-friendly deltoid work.
Scapular CAR
Controlled scapular articular rotation moving through elevation, retraction, depression, and protraction without trunk motion.
Scapular Pull-Up
Small-range pull-up drill for shoulder blade control.
Scapular Push-Up
High-plank scapular push-up training serratus-driven protraction while the elbows and trunk remain fixed.
Scapular Retraction Inverted Row
Straight-arm inverted-row scapular retraction that lifts the chest slightly while the body remains rigid.
Scissor Holds
Supine isometric scissor position holding straight legs at different heights while the trunk remains braced.
Seal Row
Chest-supported row that removes hip momentum.
Seated Alternate Crunch
Seated alternating cross-body crunch bringing one shoulder toward the opposite knee with controlled trunk flexion and rotation.
Seated Alternate Dynamic Chest Stretch on a Chair
Seated dynamic chest opener alternating one arm and the upper torso outward while the pelvis remains forward.
Seated Ankle Mobilization Stretch
Seated self-mobilization guiding the ankle through controlled flexion, extension, and small circles while the lower leg stays relaxed.
Seated Back Extension Machine
Seated machine trunk extension strengthening the spinal extensors through a controlled supported range.
Seated Back-Opening Hold
Supported seated thoracic-extension hold that opens the chest and front shoulders without forcing the lower back.
Seated Barbell Good Morning
Seated Barbell Good Morning for hip hinging focused on hamstrings.
Seated Battle Rope Russian Twist
Seated side-to-side rope sweeps for rotational core control and conditioning.
Seated Cable Row
Cable row for mid-back strength with continuous pulley tension.
Seated Calf Raise Machine
Seated machine calf raise emphasizing controlled lower-leg strength.
Seated Calf Stretch with Band
Seated straight-knee calf stretch using a resistance band around the forefoot to assist gentle ankle dorsiflexion.
Seated Dip Machine
Seated dip machine pressing the handles downward to train the triceps, chest, and shoulders with guided resistance.
Seated Dowel Pass-Through
Seated dowel pass-through that limits lower-body and trunk compensation while training pain-free shoulder range.
Seated Dumbbell Calf Raise
Seated calf raise using dumbbells to load the lower leg.
Seated Dumbbell One-Arm Overhead Triceps Extension
Seated unilateral overhead elbow extension emphasizing the triceps long head with controlled shoulder position.
Seated Elbow Chest Fly on a Chair
Bilateral seated dynamic chest opener bringing the elbows together and then opening them through a comfortable shoulder range.
Seated Figure Four Stretch
Seated figure-four hip stretch using a forward hinge to target the outer hip and gluteal region.