Exercises

Alternate Biceps Curl

The alternating dumbbell bicep curl effectively develops the front of the upper arm and improves arm strength. Keep your upper arms close to your sides and your upper body stable to ensure the load is focused on the biceps. It is suitable for both beginners and experienced lifters for warm-ups or main sets.

Upper BackBeginnerFoundational Exercise

Assisted Pull Up

Assisted pull-up for the back is a pulling movement where a machine or resistance band reduces your body weight. The goal is to develop upper back strength and improve pull-up technique safely.

Upper BackBeginnerFoundational Exercise

TricepsBeginnerGym Equipment

Assisted Triceps Dip

Assisted dip targets the upper body, particularly the triceps, and allows the movement to be performed with reduced resistance. Suitable for practicing technique, developing strength levels, and improving elbow joint control.

TricepsBeginnerGym Equipment

Chest musclesIntermediateStrength training

Barbell Bench Press

Barbell Bench Press Chest Fix is a variation of the bench press that emphasizes chest activation and safe scapula control. This movement helps improve technique, power output, and chest feel while keeping the shoulders healthy.

Chest musclesIntermediateStrength training

Barbell Bent Over Row

Barbell Bent Over Row Back Fix is a bent-over row performed with a barbell, focusing on correcting back alignment and scapular support. This movement develops the upper back, strengthens grip strength, and improves core control while keeping the back neutral. It is suitable for refining technique and developing strength.

GlutesStrength TrainingBarbell

Barbell Bench Squat

Barbell Bench Squat Hips Fix is a technique version of the bench squat aimed at correcting hip shift and improving symmetrical force production. The bench serves as a clear depth target and teaches you to control the descent phase and push evenly with both legs.

GlutesStrength TrainingBarbell

StrengthAdvancedBarbell

Barbell Clean And Press

The barbell clean and press is a full-body explosive compound movement where the barbell is lifted from the floor to the chest and then overhead. This exercise develops strength, speed, and shoulder stability while improving body control.

StrengthAdvancedBarbell

TricepsBarbellStrength

Barbell Close Grip Bench Press

The narrow grip bench press targets the load more strongly on the triceps and reduces the involvement of the chest. This movement develops upper body pushing strength as well as elbow extension strength. It is suitable as a primary exercise for triceps-focused bench press variations.

TricepsBarbellStrength

QuadricepsBarbellModerate

Barbell Clean Grip Front Squat

Barbell Clean Grip Front Squat is a variation of the front squat using a weightlifting grip that emphasizes the thighs and teaches how to keep the body upright. This movement specifically strengthens the quadriceps, core stability, and upper back's ability to maintain the barbell rack position. It is suitable for correcting knee alignment and utilizing ankle mobility.

QuadricepsBarbellModerate

Technique ExerciseBarbellIntermediate

Barbell Deadlift

Barbell Deadlift Hips Fix2 is a variation of the deadlift that corrects hip positioning and starting rhythm. The movement includes a brief pause immediately after lifting off the floor, ensuring that the shoulders and hips rise together, the bar path stays over the midfoot, and the back remains neutral.

Technique ExerciseBarbellIntermediate

Chest workoutBarbellStrength training

Barbell Decline Bench Press

The decline bench press with a barbell emphasizes the lower part of the chest and often allows for heavier loads than the flat bench. This movement reduces the load on the front shoulders and effectively develops the chest and triceps. It is suitable for building basic strength and muscle mass.

Chest workoutBarbellStrength training

QuadricepsStrengthCore

Barbell Front Squat

Barbell Front Squat Hips Fix is a corrective variation of the front squat that focuses on hip opening and pushing the knees outward. The movement is performed at a controlled tempo with a short pause at the bottom to improve hip mobility, knee alignment, and core support. It is suitable for refining technique and safely developing squat depth.

QuadricepsStrengthCore

ShouldersBarbellBeginner

Barbell Front Raise

The barbell front raise strengthens the front and side deltoids and improves shoulder control. The movement isolates the shoulder area and develops lifting control and scapular stability.

ShouldersBarbellBeginner

Barbell Full Squat

The back squat with a barbell specifically develops the quadriceps and glutes, as well as the strength of the entire lower body. The movement also engages the core muscles for support and improves movement control. It is suitable for building basic strength and muscle mass.

Posterior ChainBarbellStrength Training

Barbell Good Morning

Barbell Good Morning strengthens the lower back, posterior chain, and especially the hamstrings and glutes. The movement teaches hip flexion, improves core control, and transfers benefits to squats and deadlifts.

Posterior ChainBarbellStrength Training

QuadricepsIntermediateFundamental Movement

Barbell Lunge

Barbell step lunge primarily develops the quadriceps and glutes while improving pelvic and core stability. The movement challenges balance and strength unilaterally, which helps correct imbalances.

QuadricepsIntermediateFundamental Movement

ChestBarbellIntermediate

Barbell Incline Bench Press

Incline bench press with a barbell specifically targets the upper chest muscles and anterior deltoids. The movement develops pushing strength and improves the mass and shape of the upper chest.

ChestBarbellIntermediate

Upper BackStrength TrainingIntermediate

Barbell Incline Row

Barbell Incline Row is a rowing exercise performed while leaning on an incline bench, emphasizing scapular control and a neutral spine. This movement reduces lower back strain and helps correct rounding of the back during rowing movements. It is suitable for refining technique and developing upper back strength.

Upper BackStrength TrainingIntermediate

QuadricepsBarbellAdvanced

Barbell One Leg Squat

The single-leg squat with a barbell specifically targets the front of the thigh and develops strength, balance, and body control. This unilateral exercise reveals imbalances and strengthens stabilizing muscles. It is best suited for experienced practitioners who already have good squat technique.

QuadricepsBarbellAdvanced

Glute WorkoutStrength TrainingIntermediate

Barbell Rack Pull

Barbell Rack Pull Hips Fix is a variation of the deadlift performed on a rack, where the height of the barbell is adjusted to emphasize pure hip hinge mechanics. This exercise helps correct the rhythm of hip extension, improves the neutral alignment of the back, and develops tension in the pulling position.

Glute WorkoutStrength TrainingIntermediate

Barbell One Arm Bent Over Row

The one-arm barbell row in a bent-over position strengthens the upper back and improves scapular control, helping to correct imbalances in the back. The movement specifically targets the muscles of the scapula and mid-back, while the core, glutes, and hamstrings stabilize the position. Keep the technique tight: neutral back and minimal torso rotation.

Barbell Wrist Reverse Curl

Reverse wrist curl with a barbell (overhand grip) strengthens the forearm extensors and improves wrist control. An excellent 'forearms fix' exercise to balance grip strength, prevent wrist and elbow issues, and enhance working ergonomics.

QuadricepsBarbellIntermediate

Barbell Rear Lunge

The barbell reverse lunge develops the front of the thigh, glutes, and balance. The movement loads one leg at a time and improves hip control and lower limb strength.

QuadricepsBarbellIntermediate

HamstringsStrength TrainingBarbell

Barbell Romanian Deadlift

Barbell Romanian Deadlift Hips Fix is a variation that emphasizes hip joint control, activation of the posterior chain, and maintaining a neutral spine. The goal is to correct the hip range of motion, improve hip flexor braking, and strengthen the glutes and hamstrings. It is suitable for warming up with lighter weights or as a main exercise with moderate repetitions.

HamstringsStrength TrainingBarbell

Barbell Seated Overhead Press

The seated barbell overhead press primarily develops shoulder strength and mass, focusing on the anterior and medial deltoids. The movement also engages the triceps and upper back stabilizing muscles, and the seated position helps manage core stabilization while reducing lower back strain compared to the standing version.

Barbell Seated Calf Raise

Seated calf raise with a barbell effectively isolates the calves, especially the soleus. This movement is well-suited for developing mass and strength as well as for a final burn for the calves.

Barbell Shrug

Barbell Shrug Back is a vertical shoulder shrug where the barbell is held behind the body. The movement specifically targets the upper trapezius and upper back, strengthening the shoulder area and improving posture.

ForearmBarbellIntermediate

CalvesBarbellStrength

Barbell Standing Leg Calf Raise

Standing calf raise with a barbell primarily develops the calf muscles and improves ankle power output. Using a platform allows for a longer range of motion and better stretching. The movement requires good core control and is best performed in a squat rack for safety reasons.

CalvesBarbellStrength

Barbell Standing Back Wrist Curl

Standing barbell wrist curls with the bar behind the body effectively develop the muscles of the forearms and grip strength. The movement isolates the wrist flexors and provides a strong stretch-contraction feeling. Suitable as an additional exercise for strengthening the forearms and improving wrist endurance.

ForearmBarbellIntermediate

TricepBarbellIntermediate

Barbell Standing Overhead Triceps Extension

The standing overhead tricep press with a barbell strongly targets the load on the triceps, especially the long head. This movement develops arm strength and mass and requires good core support to maintain a neutral position.

TricepBarbellIntermediate

ForearmBarbellStrength Training

Barbell Standing Reverse Grip Curl

The standing reverse curl with a barbell emphasizes the forearms, particularly the brachioradialis muscle. A pronated grip reduces the biceps' involvement and develops grip strength and wrist control.

ForearmBarbellStrength Training

HamstringsBarbellStrength

Barbell Straight Leg Deadlift

Straight leg deadlifts with a barbell target the load specifically on the hamstrings and glutes, keeping the knees only slightly bent. The movement also develops isometric control of the lower back and core while improving hip joint mobility and power output.

HamstringsBarbellStrength

Glute MusclesBarbellIntermediate

Barbell Sumo Deadlift

Barbell Sumo Deadlift Hips Fix is a technique-focused variation of the sumo deadlift that helps correct premature hip rise and improve the alignment of the knees and feet. The exercise activates the glutes and adductors, teaches you to 'spread the floor', and maintains core tension throughout the lift.

Glute MusclesBarbellIntermediate

ShouldersBarbellShoulder-friendly

Barbell Upright Row

A wide-grip upright row version that develops shoulders and upper back, with a movement pattern limited by shoulder-saving technique. It specifically activates the middle part of the shoulder area and traps without unnecessary pinching load. Suitable for trainees who have mastered basic rows and want a shoulder-friendly alternative.

ShouldersBarbellShoulder-friendly

Barbell Reverse Grip Bent Over Row

The bent-over row with a reverse grip emphasizes the upper back and allows the elbows to stay close to the sides, enhancing the feel of the movement in the mid-back and biceps. The 'Back Fix' principle emphasizes a neutral spine, hip hinge, and scapular control to keep the lower back safe and ensure the pull targets the back muscles correctly.

Barbell Upright Row

The barbell upright row primarily strengthens the shoulder muscles and upper back, bringing power and mass that emphasizes broad shoulders. In the movement, the elbows lead, and the bar travels close to the body, effectively loading the middle and upper trapezius as well as the lateral deltoids. A wider grip and controlled range of motion help keep the shoulders healthy.

Barbell Wide Grip Upright Row

The wide grip barbell upright row particularly emphasizes the middle shoulder and reduces shoulder impingement compared to a narrow grip. The movement develops the shoulder area and upper back while adding width to the shoulders.

ShouldersBattle ropeEndurance

Battling Ropes

Battle rope exercises develop explosive strength, endurance, and core control throughout the body. The movement particularly targets the shoulder and arm muscles as well as deep stabilizing muscles with rhythmic wave motions. It is suitable for interval training and warm-ups.

ShouldersBattle ropeEndurance

ForearmBarbellGrip Strength

Barbell Wrist Curl

Barbell Wrist Curl Forearms Fix2 is a wrist curl with a barbell that strengthens the forearm flexors and improves grip strength. It is suitable as an additional exercise for developing wrist control and forearm muscle balance.

ForearmBarbellGrip Strength

Upper BackLat PulldownBeginner

Cable Bar Lateral Pulldown

The wide grip lat pulldown with a barbell effectively develops the upper back and the broad area of the back, as well as improving scapular control. The movement is easily adjustable and suitable for most trainees, as resistance and grip can be modified according to goals.

Upper BackLat PulldownBeginner

Upper BackCrossover CableIntermediate

Cable Cross Over Lateral Pulldown

The standing cable crossover lat pulldown primarily develops the upper back and the latissimus dorsi muscles. In this movement, the upper handles of the crossover cable are pulled down and back with the elbows leading the way, keeping the shoulders down and the core tight.

Upper BackCrossover CableIntermediate

BeginnerEnduranceHome Workout

Butt Kicks Cardio

Butt Kicks Cardio Fix is a heart-rate-raising bodyweight exercise where you run in place and kick your heels towards your glutes. The movement improves step frequency, warms up the lower body muscles, and develops basic and speed endurance.

BeginnerEnduranceHome Workout

ShouldersCrossover MachineModerate

Cable Cross Over Revers Fly

Cable reverse fly in the crossover machine strengthens the rear deltoids and upper back, improving posture and scapular control. The movement effectively isolates the deltoids and keeps the load consistent throughout the range of motion. Suitable for precise feeling and control.

ShouldersCrossover MachineModerate

BicepsCable MachineBeginner

Cable Curl

The standing cable bicep curl targets the load directly on the biceps and keeps the muscle under constant tension throughout the movement. The cable allows for a smooth resistance and facilitates learning the technique without unnecessary body swinging.

BicepsCable MachineBeginner

ShouldersCable MachineStrength

Cable Front Raise

Cable Front Raise strengthens the front deltoids with controlled, continuous resistance. The movement helps improve the strength of the front shoulder and the stability of the shoulder area as well as posture. Suitable as an additional load for shoulder training.

ShouldersCable MachineStrength

Cable High Row

Cable High Row is a cable exercise where you pull from a high attachment towards your upper body, emphasizing the upper back and scapular retraction. This movement particularly develops scapular control, rear deltoids, and back thickness while maintaining continuous tension through the cable.

ChestCable MachineUpper Chest

Cable Incline Fly

The inclined cable fly isolates the upper chest and provides continuous resistance throughout the entire range of motion. The movement emphasizes the stretch and contraction of the chest muscles while keeping the shoulders stable.

ChestCable MachineUpper Chest

Cable Hammer Curl

Cable Hammer Curl is a neutral grip forearm curl performed on a cable machine, emphasizing the brachioradialis and forearm flexors. The continuous resistance of the cable helps maintain muscle tension throughout the movement and enhances the feel. It is suitable for both basic strength and muscle shape development.

AbdominalsCable MachineIntermediate

Cable Kneeling Crunch

Kneeling cable crunch, where the waist is kept stable (waist fix), emphasizes controlled spinal rounding in the chest–hip direction. The movement primarily strengthens the rectus abdominis and teaches how to maintain a neutral pelvis without hip flexion.

AbdominalsCable MachineIntermediate

Cable Lateral Raise

The cable lateral raise targets the load specifically on the middle part of the shoulder and maintains consistent tension throughout the entire range of motion. The movement is an effective alternative to the dumbbell lateral raise and is suitable for developing shoulder muscle mass and shape. Perform it in a controlled manner without body swinging.

ChestCable CrossoverIntermediate

Cable Low Fly

Cable Low Fly is a variation of the cable crossover performed on a low pulley that targets the lower and inner parts of the chest. The movement isolates the chest and allows for continuous tension throughout the entire range of motion.

ChestCable CrossoverIntermediate

Upper BackCable MachineFundamental Movement

Cable Low Seated Row

Seated cable row effectively develops the upper back and scapular control. The movement also strengthens the biceps and forearms and improves posture. Suitable for both muscle mass and strength building.

Upper BackCable MachineFundamental Movement

ChestCable MachineIsolation Exercise

Cable Middle Fly

Cable middle fly, also known as cable chest fly at medium height, isolates the chest and particularly emphasizes the middle part of the chest. The movement is performed standing with two adjustable cables at shoulder/chest height, with a slight bend in the elbows and a controlled arc. It is excellent for hypertrophy and developing the mind-muscle connection.

ChestCable MachineIsolation Exercise

Cable Lying Fly

The cable fly performed in a lying position isolates the chest muscles and maintains constant tension throughout the entire range of motion. It is suitable for developing muscle mass, feel, and stretch without placing a heavy load on the elbow joints. It requires good scapular support and control of the movement.

Upper BackCable PullIntermediate

Cable Wide Pulldown

The wide cable pull-down "Back Fix" version emphasizes scapular control and back activation, particularly working the lats and mid-back. The movement teaches pulling with the elbows rather than the hands, reducing shoulder elevation and neck strain.

Upper BackCable PullIntermediate

ShouldersCable ExerciseIntermediate

Cable One Arm Lateral Raise

The one-arm cable lateral raise primarily targets the middle part of the shoulder muscle and enhances shoulder definition. The movement helps improve shoulder stability and symmetry with unilateral loading.

ShouldersCable ExerciseIntermediate

Upper BackCable MachineStrength Training

Cable One Arm Bent Over Row

The one-arm bent-over row on the cable machine helps correct back activation and improve scapular control. The continuous resistance from the cable keeps the muscle engaged throughout the entire range of motion and directs the pulling line towards the pelvis. It is excellent for developing back awareness, pulling technique, and posture.

Upper BackCable MachineStrength Training

TricepCable ExerciseBeginner

Cable Pushdown Ii

Cable Pushdown is an isolation pushing movement that develops elbow extension strength. The exercise is performed standing at the high pulley, with elbows at the sides and upper arms stationary, ensuring that the stress is targeted on the triceps.

TricepCable ExerciseBeginner

Upper BackCable MachineMuscle Growth

Cable Reverse Grip Straight Back Seated High Row

The seated cable lat pulldown with a supinated grip emphasizes the upper back and the latissimus dorsi while keeping the back in a neutral straight position throughout the movement. The palms-up grip increases bicep involvement and facilitates bringing the elbows towards the sides. This movement is suitable for developing back thickness and scapular control.

Upper BackCable MachineMuscle Growth

Upper BackCable MachineFoundational Movement

Cable Pulldown

A back exercise performed on a cable machine, pulling down from above, which specifically develops the upper back and the latissimus dorsi. The exercise improves pulling strength, posture, and scapular control.

Upper BackCable MachineFoundational Movement

Cable Seated Wide Grip Row

The seated wide-grip cable row strengthens the upper back, mid-back, and scapular control. The wide grip emphasizes scapular retraction and reduces the contribution of the arms during the pull. The cable allows for consistent resistance and easy load adjustment.

Cable Reverse Wrist Curl

Cable Reverse Wrist Curl is a wrist extension exercise performed on a cable machine that strengthens the forearm extensor muscles and balances the load on the grip. This movement helps prevent forearm pain and improves wrist control, especially in pulling movements. It is suitable for warming up or as an isolation accessory exercise at the end of a workout.

Cable Seated High Row

The seated high row performed with a cable emphasizes the upper back and the scapular retractors. The movement develops pulling strength and posture while helping to activate the upper back muscles without excessive strain on the lower back.

ShouldersCable MachineIsolation Exercise

Cable Standing Cross Over High Reverse Fly

Standing reverse fly performed on a cable machine with a high cross grip specifically targets the rear deltoids and upper back muscles. The movement strengthens scapular control and improves posture as well as the strength of the shoulder's posterior chain. It is an excellent isolation exercise for shoulder training.

ShouldersCable MachineIsolation Exercise

Cable Standing Fly Chest Fix

Cable Standing Fly Chest Fix is a standing isolation exercise for the chest muscles performed on a cable machine, where the elbow is kept nearly locked. This movement develops the middle part of the chest and maintains constant tension throughout the range of motion, while also strengthening scapular support and core control.

Cable Standing Rear Delt Row

Standing cable rear delt row, which specifically targets the rear shoulders and upper back. This movement improves shoulder girdle stability and posture, and helps balance the front-back axis of the shoulders.

Cable Standing Shoulder External Rotation

Standing cable external rotation for the shoulder, with the cable coming from behind the back (Back Fix), strengthens the posterior deltoid and the external rotators of the rotator cuff, as well as improves scapular support. The pull from behind the back gently guides the scapula down and back and helps keep the shoulder joint centered. It is suitable for supporting shoulder stability and posture with controlled loads.

Cable Straight Arm Pulldown

The straight arm pulldown performed on a cable machine strengthens the upper back and the latissimus dorsi while keeping the elbows nearly straight. The movement emphasizes scapular control and lat activation without overloading the forearm flexors.

Cable Straight Back Seated Row

The seated row with a straight back on the cable machine strengthens the upper back and the scapular retractors. The movement develops pulling strength, posture, and supports the health of the neck and shoulder area. It is suitable for both muscle growth and strength training.

Cable Wrist Curl

Cable wrist curls strengthen the forearm flexor muscles and improve grip strength with consistent resistance throughout the range of motion. The Forearms Fix variation emphasizes controlled technique and wrist alignment, which helps prevent pain and overuse.

TricepsCable MachineBasic Movement

Cable Triceps Pushdown

Cable Triceps Pushdown effectively develops the triceps and elbow extension strength. The movement is suitable for both building basic strength and muscle mass, and it is easy to adjust the load in small increments. It fits well into an upper body push day or arm workout.

TricepsCable MachineBasic Movement

Cable Upright Row

Cable Upright Row Shoulders Fix is a variation of the upright row performed on a cable machine that emphasizes shoulder control. The movement reduces excessive scapular elevation and targets the work more safely on the middle and rear deltoids as well as the upper back.

BeginnerYoga matBody care

Cat Stretch

The Cat Stretch for the waist is a calming mobility exercise that opens the sides and lower back from a quadruped position. The movement helps reduce back stiffness and improves lateral bending of the spine as well as the range of breath in the sides.

BeginnerYoga matBody care

Decline Push Up M

Decline push-up (feet elevated) targets the chest, especially the upper part, and increases the need for shoulder and core stabilization. The movement is an effective bodyweight pushing exercise that develops strength and control without additional weights.

ChestDip StationFundamental Exercise

Chest Dip

The chest dip is a bodyweight push-up exercise that emphasizes the loading of the chest muscles through a forward lean. This movement effectively develops chest strength and mass while also strengthening the shoulders and triceps. It is well-suited for advanced users with added resistance or for beginners assisted with a resistance band.

ChestDip StationFundamental Exercise

Decline Push Up

Decline push up (push up with feet elevated) particularly targets the upper chest, front shoulders, and triceps. The movement develops upper body pushing strength and core control, as the body remains plank-like. The difficulty level can be adjusted by changing the height of the platform.

ChestDumbbellsFoundational Exercise

Dumbbell Bench Press

Dumbbell bench press primarily develops the chest muscles and improves upper body pushing power. The movement also engages the shoulders and triceps, allowing for a natural range of motion and a comfortable wrist position.

ChestDumbbellsFoundational Exercise

CalvesIntermediateBasic Movement

Donkey Calf Raise

The donkey calf raise is a forward-leaning calf raise that isolates the calves and allows for a long range of motion. The movement is performed on the balls of the feet on a platform with weight on the hips/lower back or in a machine, which emphasizes the stretch and peak contraction.

CalvesIntermediateBasic Movement

Upper BackDumbbellsFoundational Movement

Dumbbell Bent Over Row

The bent-over dumbbell row effectively targets the upper back and develops pulling strength and posture. The movement also strengthens the biceps and grip strength while challenging core stability. It is excellent for developing basic strength and muscle mass in the back muscles.

Upper BackDumbbellsFoundational Movement

ChestDumbbellsShoulder-friendly

Dumbbell Bench Seated Press

Dumbbell Bench Seated Press Shoulders Fix is a shoulder-friendly variation of the dumbbell press performed on a bench with back support. The movement emphasizes scapular support, a neutral/semi-neutral grip, and a moderate angle of the elbows to reduce the load on the shoulders. It is suitable for developing strength in the chest and front shoulders without unnecessary shoulder stress.

ChestDumbbellsShoulder-friendly

Dumbbell Bent Over Row

Dumbbell Bent Over Row Back Fix is a dumbbell row that emphasizes a neutral back and controlled scapula movement for back 'fixing'. This exercise strengthens the upper back and improves posture and pulling technique while minimizing unnecessary strain on the lower back. It is suitable for refining technique and strength training.

Chest workoutDumbbellsIntermediate

Dumbbell Decline Bench Press

The dumbbell decline bench press emphasizes the lower part of the chest and allows for a natural range of motion and wrist position. This movement often reduces the strain on the shoulders compared to the flat bench and is suitable for both strength and muscle mass development.

Chest workoutDumbbellsIntermediate

Dumbbell Decline Fly

The dumbbell incline fly emphasizes the lower part of the chest through stretching and controlled contraction. The movement isolates the chest and reduces the contribution of the triceps compared to push-ups. It is suitable for developing the mind-muscle connection and shaping the pectoral muscles.

GlutesDumbbellsHome Workout

Dumbbell Deadlift

The dumbbell deadlift strengthens the entire posterior chain and back, emphasizing hip extension. This movement particularly develops the glutes, hamstrings, and lower back, while improving body control and lifting technique. It is a great alternative to the barbell deadlift or for home workouts.

GlutesDumbbellsHome Workout

ChestDumbbellsSpecial Exercise

Dumbbell Fly

Dumbbell Fly Chest Fix is an isolation version for the chest muscles performed with dumbbells, emphasizing shoulder protection and active contraction of the chest. The movement is performed in a wide arc, maintaining a slight elbow bend and ensuring scapular support so that the load remains on the chest.

ChestDumbbellsSpecial Exercise

Dumbbell Front Raise

Dumbbell Front Raise Shoulders Fix is a corrective front raise targeting the anterior deltoids, teaching scapular stability and humeral control. The movement is performed with light dumbbells in a thumbs-up position to keep the shoulder in a safe range of motion. It is suitable for warming up or as a light strengthening exercise.

Dumbbell Full Can Lateral Raise

Thumbs up lateral raise (in the scapular plane) strengthens the shoulder muscles and improves scapular control. The movement is performed with thumbs pointing towards the ceiling at an angle of about 30° forward, which is friendlier for many shoulders than the traditional lateral raise. Suitable for both strength and the healthy range of motion of the shoulders with light to moderate loads.

ChestDumbbellsStrength

Dumbbell Incline Bench Press

Dumbbell Incline Bench Press is a dumbbell press performed on an incline bench that emphasizes chest engagement and scapular control. This movement specifically develops the upper chest and improves shoulder alignment by keeping the elbows at a 45–60 degree angle. It is suitable for progressive strength training and enhancing chest muscle activation.

ChestDumbbellsStrength

Dumbbell Incline Fly

Dumbbell Incline Fly is a variation of the dumbbell fly performed on an incline bench that emphasizes the activation of the upper chest and safe scapular support. The movement enhances the feeling in the chest, reduces shoulder overload, and helps correct technique so that the chest does the primary work.

ShouldersDumbbellIsolation Exercise

Dumbbell Incline One Arm Lateral Raise

The single-arm incline bench lateral raise targets the load specifically on the middle part of the shoulder in a stretch-focused manner, improving the feel and isolation. The side-lying position minimizes body swinging and keeps tension in the deltoid throughout the movement.

ShouldersDumbbellIsolation Exercise

Upper BackDumbbellsStrength Training

Dumbbell Incline Row

The incline bench dumbbell row effectively targets the upper back and scapular retractors. The bench support reduces the load on the lower back and helps maintain a clean movement, allowing you to feel the pull more clearly in the target muscles.

Upper BackDumbbellsStrength Training

Dumbbell Incline Rear Lateral Raise

The rear delt raise with dumbbells on an incline bench specifically activates the rear deltoids and teaches scapular control. The 'Shoulders Fix' version emphasizes clean technique, slow tempo, and slight external rotation to balance the shoulder girdle. It is suitable for a good warm-up or as a support exercise to prevent forward-turned shoulders.

Triceps workoutDumbbellsBeginner

Dumbbell Kickback

The triceps kickback with dumbbells targets the triceps brachii and strengthens elbow extension. The movement is performed in a hip hinge position with a neutral back, and the upper arm remains stationary throughout the execution.

Triceps workoutDumbbellsBeginner

Glute MuscleDumbbellsStrength Training

Dumbbell Lunge

Dumbbell Lunge Hips Fix is a variation of the lunge that corrects and strengthens hip alignment while activating the glutes. This movement develops lower body strength and improves hip control under unilateral load.

Glute MuscleDumbbellsStrength Training

ShouldersDumbbellsBasic Movement

Dumbbell Lateral Raise

Dumbbell Lateral Raise Shoulder Afix strengthens the middle part of the shoulders and improves the shape of the shoulders. The movement is isolating and suitable for both beginners and advanced individuals to enhance their feel for the muscles and develop shoulder balance.

ShouldersDumbbellsBasic Movement

Dumbbell Lateral To Front Raise

Dumbbell Lateral to Front Raise is a combination exercise targeting the shoulders, where a lateral raise is followed immediately by a front raise. It specifically develops the middle and front deltoids, improves scapular control, and enhances shoulder shape. It is suitable as an accessory movement for pushing workouts with lighter weights and a controlled tempo.

ShouldersDumbbellBeginner

Dumbbell One Arm Lateral Raise

The one-arm dumbbell lateral raise primarily strengthens the middle part of the shoulder and improves shoulder control. The unilateral execution develops balance between the sides of the body and stabilizes the core.

ShouldersDumbbellBeginner

Dumbbell One Arm Wrist Curl

The one-arm wrist curl with a dumbbell develops the forearm flexors and improves grip strength. The forearm is supported on the thigh or bench, and the movement is performed solely from the wrist. Suitable as an isolation exercise for beginners and advanced users.

Dumbbell One Arm Revers Wrist Curl

The one-arm reverse wrist curl with a dumbbell strengthens the wrist extensors and the upper forearm. The movement is performed with the forearm supported, palm facing down, focusing on pure wrist movement and a controlled tempo.

Dumbbell Over Bench Revers Wrist Curl

Reverse wrist curl with a dumbbell over the bench targets the load on the wrist extensors and improves forearm endurance and grip strength. The movement is isolating and is well-suited for balanced development of the forearms and prevention of overload injuries, supporting conditions like mouse hand or wrist issues. Perform it in a controlled manner and focus on the sensation in the wrist.

Dumbbell Over Bench Neutral Wrist Curl

Dumbbell wrist curl over the bench with a neutral grip targets the forearm flexors and brachioradialis. The forearms are supported on the bench, which isolates the movement to the wrist and improves grip strength and wrist stability. It is well-suited for warming up or as an isolating accessory movement.

Dumbbell Over Bench One Arm Wrist Curl

The one-arm wrist curl with a dumbbell over the bench targets the forearm flexor muscles and develops grip strength. The movement isolates the wrist flexion while the forearm rests securely on the bench. It is well-suited as a finishing forearm exercise or for strengthening grip strength.

Dumbbell Pullover

Dumbbell Pullover (chest press) primarily develops the chest muscles and opens up the chest. The movement is performed in an arc over the head, allowing the chest to stretch and activate as you bring the weight back above the chest. It is well suited as a finishing move for chest training.

ForearmScott benchIsolation exercise

Dumbbell Peacher Hammer Curl

The dumbbell hammer curl performed on a Scott bench focuses particularly on the forearm muscles (brachioradialis) and the deeper parts of the biceps. A neutral grip reduces wrist strain and minimizes body swinging, effectively isolating the movement to the arms.

ForearmScott benchIsolation exercise

Dumbbell Over Bench Wrist Curl

Dumbbell wrist curls over a bench isolate the forearm flexors and develop grip strength. The forearms rest on the bench, and the movement occurs only at the wrists, producing a strong stretch and contraction. Suitable for practicing technique and improving forearm muscle endurance.

Dumbbell Rear Fly

Dumbbell Rear Fly strengthens the rear deltoids and upper back stabilizing muscles, which helps in scapular control and improves posture. The movement reduces the strain of forward-turned shoulders and balances pulling and pushing muscles. Suitable for both warm-up and as a light strength exercise.

Dumbbell Rear Lateral Raise

Dumbbell Rear Lateral Raise Shoulders Fix is a corrective version of the rear lateral raise that specifically activates the rear deltoids and teaches scapular control. The movement helps improve shoulder alignment and reduce neck/upper back strain by developing support for the posterior chain.

Dumbbell Rear Delt Row

The dumbbell rear delt row targets the stress specifically on the rear deltoids and the upper back scapular adductor muscles. The movement is performed against an incline bench with the chest supported, minimizing the load on the lower back and clearly activating the target muscles.

Dumbbell Reverse Fly

Dumbbell reverse fly strengthens the rear deltoids and upper back muscles. The movement is performed in a hip hinge or with the chest against a bench, and the weights are moved out to the sides in a wide arc in a controlled manner. It is suitable for improving posture and developing control of the shoulder blades.

Dumbbell Revers Grip Biceps Curl

The reverse grip dumbbell curl emphasizes the forearm muscles and strengthens grip strength. The pronated grip (palms facing down) reduces the bicep's involvement and shifts the work to the forearm. It is well-suited for adding to arm strength and muscle conditioning workouts.

DumbbellsQuadriceps & GlutesHome Workout

Dumbbell Rear Lunge

The reverse lunge with dumbbells strengthens the quadriceps and glutes while improving hip and knee control. The movement challenges balance and increases unilateral strength and mobility. Suitable for home or gym.

DumbbellsQuadriceps & GlutesHome Workout

Dumbbell Seated Lateral Raise

The seated dumbbell lateral raise primarily develops the middle part of the shoulders and increases the width of the shoulder line. The seated position minimizes swinging and helps to target the load precisely on the deltoids.

Shoulder workoutDumbbellsSafe technique

Dumbbell Seated Lateral Raise

Seated dumbbell lateral raise using the Shoulders Fix technique: the lift is performed at an angle forward in the scapular plane, with thumbs slightly up and shoulder blades down/back. This movement targets the middle part of the deltoid muscle, reduces overload on the upper trapezius muscles, and improves shoulder control. Suitable for shoulder activation and hypertrophy with a safe technique.

Shoulder workoutDumbbellsSafe technique

Dumbbell Seated Neutral Wrist Curl

The seated neutral-grip dumbbell wrist curl strengthens the forearm flexors and improves grip strength. The movement specifically targets the wrist flexors and helps balance the muscle strength of the forearms.

Dumbbell Seated Palms Up Wrist Curl

Seated wrist curl with dumbbells, palms facing up (supinated grip), targets the load on the forearm flexor muscles. This exercise develops grip strength and forearm muscle mass as well as control in the wrist's range of motion. Easy to learn when the forearms are properly supported and the movement is performed in a controlled manner.

Bicep TrainingDumbbell ExerciseMuscle Growth

Dumbbell Seated Preacher Curl

Dumbbell Seated Preacher Curl isolates the bicep work while sitting on a Scott bench, minimizing body swinging and ensuring a controlled range of motion. The movement specifically develops bicep strength and mass while improving elbow stability.

Bicep TrainingDumbbell ExerciseMuscle Growth

ForearmDumbbellIntermediate

Dumbbell Seated Revers Grip Concentration Curl

The seated reverse-grip concentration curl isolates the forearm muscles, particularly the brachioradialis and wrist extensors, while the biceps work secondarily. The elbow is supported against the inner thigh, minimizing body swinging and enhancing the feel. It is excellent for developing forearm strength and mass.

ForearmDumbbellIntermediate

Dumbbell Shrug

Dumbbell Shrug Back Fix is a variation of shoulder elevation that corrects the alignment of the shoulders and upper back by specifically strengthening the trapezius and scapular control. This movement helps improve posture and reduce a forward-leaning position by teaching a light retraction of the scapula and lengthening of the neck.

ShouldersDumbbellsStrength

Dumbbell Seated Shoulder Press

Seated dumbbell press strengthens the shoulders and improves shoulder pushing power and scapular control. The movement is suitable for both muscle mass and strength development and supports overhead pressing movements in everyday life and sports.

ShouldersDumbbellsStrength

CalvesDumbbellBalance

Dumbbell Single Leg Calf Raise

Single-leg calf raise with a dumbbell strengthens the calves and improves ankle control. The Calves Fix emphasis highlights the alignment of the foot and the use of the big toe support, which helps correct movement path imbalances. Suitable for both strength and balance development.

CalvesDumbbellBalance

Dumbbell Standing Overhead Press

Standing dumbbell shoulder press strengthens the shoulder muscles and the entire upper body's pushing chain. The exercise also develops core stability and control in the upright position, making it suitable for building both basic strength and muscle mass.

Dumbbell Standing Calf Raise

Standing calf raise with dumbbells strengthens the calves and ankle plantar flexion. The exercise develops lower limb strength and improves running and jumping performance. The range of motion can be increased with a platform, and the load can be easily adjusted with dumbbells.

Dumbbell Single Leg Split Squat

A single-leg split squat variation performed with dumbbells, emphasizing quadriceps activation and knee control (thighs fix). Improves lower body strength, balance, and hip-knee-ankle alignment.

Dumbbell Straight Arm Pullover

Dumbbell Straight Arm Pullover emphasizes chest work while keeping the arms almost straight and the chest under control. The movement combines stretching and force production, developing the stretch strength of the pectoral muscle and shoulder joint control. It is suitable for improving chest activation and maintaining shoulder mobility.

Dumbbell Standing Reverse Curl

The standing reverse curl with dumbbells targets the forearms and brachioradialis in particular. This movement develops grip strength and forearm muscle endurance, while the biceps work secondarily.

HamstringsDumbbellsHome Workout

Dumbbell Stiff Leg Deadlift

The stiff leg deadlift with dumbbells strengthens the posterior chain, focusing on the hamstrings, glutes, and lower back. This movement develops strength and control of hip flexion-extension and improves hamstring mobility. Suitable for both home gyms and fitness centers.

HamstringsDumbbellsHome Workout

Forearm workoutEZ curl barIntermediate movement

Ez Barbell Reverse Grip Preacher Curl

The reverse grip Scott curl performed with an EZ bar emphasizes the work of the forearms and the brachioradialis muscle of the upper arm. The reverse grip and bench support reduce swinging and help keep the wrists in better alignment. An excellent choice for fixing forearm activation and wrist alignment.

Forearm workoutEZ curl barIntermediate movement

PlyometricBodyweightGlutes

Frog Squat Plyometrics

Frog Squat Plyometrics develops explosive lower body strength and jump endurance in a wide squat variation reminiscent of a frog position. The movement particularly targets the glutes and quadriceps while improving hip mobility and landing control.

PlyometricBodyweightGlutes

ForearmEZ barBeginner

Ez Barbell Reverse Grip Curl

The reverse curl with an EZ bar emphasizes the forearm muscles with an overhand grip, reducing the involvement of the traditional biceps. This movement develops grip strength, wrist control, and forearm endurance. It is suitable for both beginners and advanced lifters as an isolation exercise for arm training.

ForearmEZ barBeginner

EnduranceNo equipmentLower body

High Knee Skips

High Knee Skips Cardio is a rhythmic jumping step exercise where the knees are lifted high and the step contacts are kept light. It develops aerobic capacity, running coordination, and explosiveness while strengthening the dynamic power output of the lower body. Suitable for warming up or as a heart rate-raising segment in a workout.

EnduranceNo equipmentLower body

AbdominalsIntermediateHome Workout

Front Plank

Front Plank Twist is a variation of the front plank that emphasizes the control of the waist and oblique abdominal muscles by alternating the rotation of the pelvis. This movement develops core endurance and body control, supporting the lower back and improving posture.

AbdominalsIntermediateHome Workout

Front And Back Neck Stretch

The Front and Back Neck Stretch increases the mobility of the cervical spine by gently stretching the front and back of the neck as well as the upper trapezius. It is excellent for reducing stiffness after long periods of sitting or computer work. A calm tempo and breathing emphasize safety.

EnduranceBodyweightHome Workout

High Knee Squat Cardio Fix

High Knee Squat Cardio Fix is a heart rate-boosting combination exercise where you alternate between quick high knee runs and controlled squats. This movement develops aerobic capacity, leg strength, and core control without any equipment.

EnduranceBodyweightHome Workout

Upper BackBeginnerBodyweight

Inverted Row

Inverted Row is a bodyweight horizontal row that focuses on scapular control and upper back activation. The movement strengthens the upper back, improves posture, and teaches pulling with the shoulder blades before the arms.

Upper BackBeginnerBodyweight

Lower BackStrengthBeginner

Hyperextension

Hyperextension strengthens the lower back and the entire posterior chain, improving posture and back endurance. The movement is performed on a hyperextension bench in a controlled manner through the hips, without hyperextension. Suitable for bodyweight or loaded with additional weights.

Lower BackStrengthBeginner

IntermediateBodyweightEndurance

Jump Lunge To Feet Jack Cardio Fix

A plyometric combination exercise where you alternate between jump lunges and feet jack jumps. It raises your heart rate, develops lower body explosiveness, coordination, and core control. Suitable for a cardio-focused workout circuit.

IntermediateBodyweightEndurance

EnduranceJump RopeHome Workout

Jump Rope Cardio

Jump Rope Cardio Fix is an effective jump rope workout that improves aerobic capacity, coordination, and leg endurance. Short intervals and low jumps keep the heart rate high and the joints friendly. Suitable for home workouts or as a warm-up before the main workout.

EnduranceJump RopeHome Workout

Explosive strengthPlyo boxIntermediate

Jump Box Plyometrics

Box jumps, or Jump Box Plyometrics, develop explosive strength, speed, and body control in the lower body. The movement also challenges core stability and improves jumping and landing technique.

Explosive strengthPlyo boxIntermediate

BeginnerNo equipmentCardio

Jumping Jack

Jumping Jack Cardio is a basic full-body movement that raises your heart rate and develops aerobic fitness and coordination. It is suitable for warm-up or as a light interval without equipment.

BeginnerNo equipmentCardio

BodyweightSpeed StrengthIntermediate

Jump Squat

The jump squat develops explosive strength in the lower limbs and improves the reaction capability of the neuromuscular system. The movement particularly targets the quadriceps and glutes, while also challenging body control and core stability. Suitable for warm-ups or strength-speed phases.

BodyweightSpeed StrengthIntermediate

Upper BackCoreKettlebell

Kettlebell Alternating Renegade Row

The alternating renegade row with a kettlebell – Back Fix version strengthens the upper back and core anti-rotation in a back-friendly way. The movement is performed with a wide stance, a neutral back, and a controlled pull to keep the lower back safe. Excellent for developing scapular control and core stability.

Upper BackCoreKettlebell

QuadricepsKettlebellFundamental Movement

Kettlebell Goblet Squat

The kettlebell goblet squat develops the quadriceps and glutes, while the core supports the movement. An excellent choice for a safe and deep squat that improves mobility and control.

QuadricepsKettlebellFundamental Movement

Upper BackKettlebellStrength Training

Kettlebell One Arm Row

The one-arm kettlebell row strengthens the upper back and develops pulling power and grip. The movement particularly targets the area around the shoulder blades and biceps, while the core stabilizes. It is suitable for improving posture and correcting asymmetries.

Upper BackKettlebellStrength Training

KettlebellStrengthIntermediate

Kettlebell Swing

Kettlebell Swing Hips Fix is a technique version of the kettlebell swing that corrects hip usage and eliminates the "squat swing". The wall behind guides a clear hip hinge, teaching you to generate power from the glutes and hamstrings while reducing lower back strain.

KettlebellStrengthIntermediate

HamstringsStrength TrainingLeg Curl Machine

Leg Curl

Leg curl in the machine effectively isolates the hamstrings and develops knee flexion strength. The movement is suitable for both beginners and experienced individuals, and helps balance the strength levels of the front and back of the thigh. Perform at a controlled pace for the best results and to ensure knee health.

HamstringsStrength TrainingLeg Curl Machine

ForearmMobilityBeginner

Kneeling Wrist Flexor Stretch

The wrist flexor stretch performed in a kneeling position opens up the front of the forearm and improves wrist and forearm mobility. It is suitable for warming up before pushing and gripping movements as well as for restorative stretching. Adjust the intensity of the stretch by shifting your body weight.

ForearmMobilityBeginner

Upper BackLever MachineImbalances

Lever Single Arm Neutral Grip Seated Row

The one-arm lever row with chest support targets the upper back safely, as the chest support keeps the core stable. A neutral grip emphasizes scapular retraction and latissimus activation, while the elbow-directed pull reduces shoulder strain. It is suitable for precise muscle feeling and addressing imbalances.

Upper BackLever MachineImbalances

Lower BackBack Extension MachineBeginner

Lever Back Extension

The Lever Back Extension Waist is an exercise performed on a back extension machine that specifically targets the lower back extensors. This movement strengthens the supporting muscles of the lumbar spine and teaches controlled back extension safely guided by the machine.

Lower BackBack Extension MachineBeginner

Lever Bent Over Row

The lever row strengthens the upper back and develops pulling strength safely with support. The movement primarily targets the scapular retractors and mid-back, while improving posture. It is suitable for both muscle mass and strength development.

ChestStrength TrainingBeginner

Lever Chest Press

The lever-operated chest press strengthens the chest muscles safely with a guided range of motion. The machine allows for consistent resistance and easy load adjustment, making it suitable for both beginners and experienced users. An excellent alternative to the bench press when stable support and targeting the chest are desired.

ChestStrength TrainingBeginner

Upper BackLever MachineStrength Training

Lever High Row

Lever High Row is an upper back pull performed on a lever machine, emphasizing the scapular retractors and lats from the upper angle. The movement provides stability and a clear pulling path, allowing you to focus on the feeling in your upper back and load management. Suitable for both unilateral and bilateral execution.

Upper BackLever MachineStrength Training

Upper BackBeginnerLever Machine

Lever Front Pulldown

Lever Front Pulldown Back is a front pull movement performed on a lever machine that primarily develops the upper back and the latissimus dorsi. The stable movement path and adjustable resistance make it easy to learn and safe for trainees of all levels. It is well-suited for both building basic strength and muscle mass.

Upper BackBeginnerLever Machine

QuadricepsBeginnerBarbell Machine

Lever Leg Extension

The Lever Leg Extension targets the quadriceps and effectively isolates the quadriceps muscle. This movement is suitable for developing muscle strength, enhancing knee extension strength, and shaping the front of the thighs.

QuadricepsBeginnerBarbell Machine

ShouldersLever MachineBeginner

Lever Lateral Raise

Lever Lateral Raise is a side raise performed on a lever machine that specifically targets the middle part of the shoulder. The machine guides the movement path, making it easy to learn and keeping the load consistently on the deltoids.

ShouldersLever MachineBeginner

ShouldersLever MachineStrength

Lever Military Press

The lever-based overhead press effectively trains the shoulders in a safe range of motion. This exercise can be performed seated or standing, making it suitable for both beginners and experienced individuals, developing pushing strength and shoulder stability.

ShouldersLever MachineStrength

HamstringsLeg curl machineBeginner

Lever Lying Leg Curl

The reverse leg curl performed on a lever machine primarily targets the hamstrings. The movement isolates knee flexion without loading the lower back and is suitable for both muscle growth and rehabilitation training.

HamstringsLeg curl machineBeginner

Lever Neutral Grip Seated Row

Seated lever machine row: a rowing exercise performed with a neutral grip that corrects and strengthens the upper back and scapular control. Emphasizes the purity of pulling technique and stabilization of the back position.

BicepPreacher BenchIsolation

Lever Preacher Curl

The Lever Preacher Curl is a bicep curl performed on a preacher bench with a lever, which isolates the biceps precisely. The movement provides a consistent resistance curve and reduces body swinging, promoting clean performance technique.

BicepPreacher BenchIsolation

CalvesCalf MachineIntermediate

Lever Seated Calf Raise

The seated calf raise with a lever effectively isolates the calf muscles, especially the soleus. It is suitable for heavily and safely loading the calves in a controlled sitting position.

CalvesCalf MachineIntermediate

OjentajaPainopakkalaiteKeskitaso

Lever Overhand Triceps Dip

Vipulaitteessa tehtävä ojentajapunnerrus (overhand-ote) kohdistuu vahvasti ojentajiin ja ylävartalon työntäviin lihaksiin. Vakaa liikerata auttaa keskittymään lihastuntumaan ja vähentää olkapäiden rasitusta verrattuna vapaaseen dippiin.

OjentajaPainopakkalaiteKeskitaso

ChestBeginnerLever Machine

Lever Seated Fly

The Lever Seated Fly Chest is a pec-deck style chest exercise performed on a seated lever machine that effectively isolates the chest muscles. The movement is suitable for developing the shape and contraction of the chest, as well as managing shoulder load.

ChestBeginnerLever Machine

Glute musclesMachineBeginner

Lever Seated Hip Abduction

Seated hip abduction on the machine, where the position of the pelvis is corrected and the knees are aligned, activates the glutes and the outer thigh abductors. This movement helps improve hip control, reduce inward knee turning, and supports running and squatting techniques.

Glute musclesMachineBeginner

Inner thighsHip adductor machineBeginner

Lever Seated Hip Adduction

The seated hip adductor exercise strengthens the inner thighs and improves pelvic control. Suitable for both rehabilitation and strength training, it helps stabilize the alignment of the knee and pelvis in daily life and sports.

Inner thighsHip adductor machineBeginner

Lever Seated Reverse Fly

The seated reverse fly performed on a cable machine strengthens the rear deltoids and upper back while improving shoulder girdle stability and posture. The movement specifically isolates the posterior part of the deltoids with minimal lower back load.

ShouldersLever MachinePosture Exercise

Lever Seated Reverse Fly

The seated rear delt raise with a lever machine specifically targets the rear deltoids and the supporting muscles of the upper back. The movement isolates the rear part of the deltoids with consistent resistance throughout the range of motion. It is suitable for improving posture and developing shoulder balance.

ShouldersLever MachinePosture Exercise

HamstringsBeginnerIsolation Exercise

Lever Seated Leg Curl

The seated leg curl machine, where the thighs are secured with a cushion, targets the hamstrings. This movement safely isolates the hamstring muscles and helps improve knee flexion strength as well as the balance of the posterior chain.

HamstringsBeginnerIsolation Exercise

Upper BackModerateStrength Training

Lever T Bar Row

The Lever T Bar Row strengthens the upper back and lats in a safe, supported range of motion. This movement is suitable for developing back thickness and pulling strength, as well as improving posture.

Upper BackModerateStrength Training

CalvesFoundational MovementBeginner

Lever Standing Calf Raise

Standing calf raise with a lever effectively isolates the calves and allows for safe, progressive loading. Suitable for both strength and muscle mass development as well as improving ankle plantar flexion control.

CalvesFoundational MovementBeginner

Lever Shrug

Lever Shrug Back is a back and shoulder elevation exercise performed on a lever machine, emphasizing the strength of the upper back and trapezius. This movement is suitable for strengthening scapular control and improving posture without bending the elbows.

CoreHome workoutEndurance

Mountain Climber

A quick full-body cardio workout where knees are alternately pulled towards the chest in a push-up position. Enhances oxygen uptake and activates core control and hip flexors without equipment.

CoreHome workoutEndurance

Strength TrainingIntermediateGlute Workout

Lunge

Lunge Hips is a variation of the lunge that focuses on hip control and mobility in the lunge pattern. It develops lower body strength and improves hip stability and step control.

Strength TrainingIntermediateGlute Workout

intermediatestrengthweightlifting

Power Clean Weightlifting

Power Clean Weightlifting Fix is a technical strength exercise that corrects and strengthens key phases related to the clean. The goal is to improve explosiveness, pull line, hip extension, and the quality of the reception (rack) with lighter loads and corrective repetitions.

intermediatestrengthweightlifting

EnduranceIntermediateRunning Shoes

Run Cardio

Run Cardio Fix is a running-focused endurance workout that alternates between steady-paced running and intensified intervals. The goal is to effectively and safely improve aerobic fitness, speed endurance, and running efficiency.

EnduranceIntermediateRunning Shoes

ShouldersBasic MovementIntermediate

Shoulder Press

The shoulder press strengthens the shoulder area and particularly develops the strength and mass of the shoulders. The movement also engages the triceps and upper back, and requires core support. It is suitable for developing basic strength and improving upper body pushing power.

ShouldersBasic MovementIntermediate

BeginnerNo equipmentHome workout

Side Neck Stretch

Gentle side bend to improve neck mobility and relieve muscle tension. Suitable as a break exercise during the workday or as a warm-up before training. The technique is calm and controlled without forcing.

BeginnerNo equipmentHome workout

Side Wrist Pull Stretch

Wrist lateral stretch for forearms opens the soft tissues of the wrist and forearm and reduces stiffness from static work. Suitable for warming up, restorative stretching, and maintaining mobility.

BeginnerMobilityBasic Movement

Side Push Neck Stretch

Side Push Neck Stretch is a neck side bend stretch where gentle pressure is applied towards the ear with the hand. This movement releases tension in the neck and upper back and improves mobility in neck side bending.

BeginnerMobilityBasic Movement

AbdominalsBeginnerBodyweight

Sit Up

Sit Up Waist is a variation of the sit-up that emphasizes torso rotation, specifically developing core control and waist rotation strength. This movement is suitable for bodyweight training and improves posture as well as the endurance of stabilizing muscles.

AbdominalsBeginnerBodyweight

StrengthBodyweightGlute Workout

Single Leg Squat

Single Leg Squat Hips Fix2 is a single-leg squat variant that emphasizes hip control and knee alignment. The exercise strengthens the glutes and thighs while improving balance and hip stability.

StrengthBodyweightGlute Workout

CalvesLeg PressStrength Training

Sled 45� Calf Press

The calf raise performed on a 45-degree leg press effectively isolates the calves and allows for safe loading with heavier weights. The movement specifically targets the gastrocnemius and soleus muscles of the calf, depending on the knee angle and foot position.

CalvesLeg PressStrength Training

CalvesSled TrainingIntermediate

Sled Forward Angled Calf Raise

Sled Forward Angled Calf Raise is a calf exercise performed with a sled, where you push the sled forward and perform calf raises at an inclined angle. It specifically develops calf strength and supports the load-bearing capacity of the ankle and Achilles during running and accelerations.

CalvesSled TrainingIntermediate

QuadricepsStrength TrainingLeg Press

Sled 45� Leg Wide Press

The 45-degree sled press with a wide foot position targets the stress specifically on the quadriceps and inner thighs while also activating the glutes. A stable backrest and guided range of motion make the movement safe and effective for developing leg strength.

QuadricepsStrength TrainingLeg Press

QuadricepsStrengthBasic Movement

Sled 45� Leg Press

The 45-degree leg press primarily targets the quadriceps and glutes, allowing for the safe use of heavy loads while keeping the back supported. This movement is suitable for developing lower body strength and muscle mass, as well as an alternative to squat variations.

QuadricepsStrengthBasic Movement

Glute workoutSmith machineTechnique training

Smith Deadlift

Smith Deadlift Hips Fix is a deadlift variant using the Smith machine, designed to teach hip movement patterns, tension maintenance, and bar alignment. The exercise emphasizes a hip-dominant lift, reducing lower back strain and improving technique.

Glute workoutSmith machineTechnique training

Chest musclesSmith machineStrength training

Smith Bench Press

The Smith bench press isolates the chest muscles with a guided barbell, making it easier to control technique and progress the load. The fixed range of motion increases safety and allows you to focus on consistent repetitions and muscle feel.

Chest musclesSmith machineStrength training

GlutesSledSquat Technique

Sled Hack Squat

Sled Hack Squat Hips Fix is a squat variation performed with a sled that guides the hip into better alignment and improves squat technique. The exercise emphasizes hip flexion and stable knee movement while strengthening the glutes and quadriceps.

GlutesSledSquat Technique

ChestSmith MachineStrength

Smith Decline Bench Press

The Smith decline bench press targets the lower part of the chest with a stable movement path. The Smith machine increases safety and allows for heavier sets without a spotter. Suitable for strength-focused chest training.

ChestSmith MachineStrength

ShouldersSmith machineIntermediate

Smith Seated Shoulder Press

The Smith seated shoulder press targets the shoulders safely with a guided range of motion. The seated position supports the core and allows for even loading without the need for balancing. It is suitable for developing strength and mass in the shoulder area.

ShouldersSmith machineIntermediate

ChestSmith machineIntermediate

Smith Incline Bench Press

The Smith incline bench press on a fixed path targets the upper and middle parts of the chest and makes it easier to control the bar. The movement is suitable for refining technique and safely handling heavier loads, as the Smith machine guides the angle and path.

ChestSmith machineIntermediate

Upper trapeziusSmith machineBeginner

Smith Shrug

Smith Shrug Back is a vertical shoulder shrug performed on the Smith machine, where the bar is positioned behind the body. The movement specifically targets the upper trapezius and helps improve shoulder strength and posture.

Upper trapeziusSmith machineBeginner

QuadricepsSmith MachineStrength

Smith Split Squat

Smith Split Squat is a front-leg dominant lunge performed on the Smith machine, designed to emphasize the quadriceps and improve lower limb alignment. The movement stabilizes technique, aids in knee-over-toe control, and reduces wobbling compared to free weights.

QuadricepsSmith MachineStrength

QuadricepsSmith machineIntermediate

Smith Single Leg Split Squat

The single-leg Bulgarian squat on the Smith machine emphasizes the quadriceps and glutes, providing a more stable range of motion than free weights. This movement develops lower body strength, balance, and hip stability.

QuadricepsSmith machineIntermediate

Glute workoutIntermediateStrength training

Squat

Squat Hips is a squat variation that emphasizes hip hinge and hip extension. It develops the strength of the glutes and posterior chain while improving hip control and mobility.

Glute workoutIntermediateStrength training

BeginnerStationary BikeEndurance

Stationary Bike Walk Cardio

Stationary Bike Walk Cardio is a low-intensity endurance workout on a stationary bike, where the resistance is kept light and the cadence brisk, mimicking a walking pace. It is suitable for warming up, recovery training, or beginners looking to develop basic fitness.

BeginnerStationary BikeEndurance

ShouldersSmith machineBasic movement

Smith Upright Row

The Smith machine upright row targets the shoulder muscles and upper back with a stable movement path. The fixed movement path makes it easier to control technique and allows for safe load lifting.

ShouldersSmith machineBasic movement

Inner ThighsStrengthBasic Movement

Sumo Squat

The sumo squat strengthens the thighs and glutes with a wide stance that emphasizes the inner thighs. The movement is suitable for both beginners and experienced individuals, and it can be performed with body weight or additional weights.

Inner ThighsStrengthBasic Movement

QuadricepsTrap barIntermediate

Trap Bar Deadlift

The trap bar deadlift (Thighs Fix) emphasizes the quadriceps and hip alignment, reducing the load on the lower back. This exercise helps find the correct movement pattern for the knees and hips while balancing force production in the legs.

QuadricepsTrap barIntermediate

Glute WorkoutBeginnerFoundational Movement

Step Up

Step Up Hips is a step-up exercise performed on a step platform that emphasizes hip extension and pelvic control. This movement strengthens the glutes and quadriceps while improving single-leg balance and power output for everyday stepping.

Glute WorkoutBeginnerFoundational Movement

TricepsStrength TrainingBodyweight

Triceps Dip

The dip (push-up between parallel bars) effectively develops the triceps and upper body pushing strength. The movement also stresses the chest and shoulders depending on the angle of the body. Suitable for bodyweight training and progression with added weight.

TricepsStrength TrainingBodyweight

ShouldersDumbbellsModerate

Weighted Front Raise

The weighted front raise strengthens the front shoulders and improves shoulder joint control. The movement emphasizes the anterior deltoid and the stabilizing muscles of the upper back. It is suitable for isolating shoulder training and supporting posture.

ShouldersDumbbellsModerate

AdvancedUpper BackStrength

Weighted Pull Up

Weighted pull-ups strengthen the upper back, biceps, and core stability by adding external load. This movement is suitable for those who have already mastered pull-ups to develop strength and muscle mass in pulling movements.

AdvancedUpper BackStrength

ForearmGrip StrengthIntermediate

Wrist Roller

The Wrist Roller exercise develops forearm strength and endurance by rolling weight up and down using a rope. The exercise specifically targets grip strength and the flexor and extensor muscles of the wrist. It is suitable for warming up or as an additional load in forearm and grip strength training.

ForearmGrip StrengthIntermediate

Weighted Standing Curl

The standing forearm curl with added weight primarily strengthens the wrist flexors and extensors and improves grip strength. This movement is suitable for developing forearm muscle mass and endurance.

Upper BackCable MachineModerate

Cable Seated Row

Cable Seated Row strengthens the upper back and lats with a seated cable pull. The movement improves posture, scapular control, and pulling strength, and supports other pulling and lifting movements.

Upper BackCable MachineModerate

Lower BackBack Extension BenchFundamental Movement

45 Degree Hyperextension

The 45-degree hyperextension strengthens the lower back and glutes, improving back endurance and posture. This movement is suitable for both office workers and athletes to develop lumbar control.

Lower BackBack Extension BenchFundamental Movement

Glute workoutCable machineBeginner

Cable Hip Abduction

Cable Hip Abduction strengthens the hip abductors and improves pelvic control. The movement helps balance hip muscle tightness and weaknesses and supports knee and lower back health.

Glute workoutCable machineBeginner

ForearmResistance BandBeginner

Band Hammer Curl

The resistance band hammer curl for the forearms strengthens grip strength and the muscles of the forearm while keeping the wrist neutral. This movement is a joint-friendly alternative to dumbbells and provides continuous resistance throughout the entire range of motion.

ForearmResistance BandBeginner

Upper BackResistance BandHome Workout

Band Bent Back Over Row

The resistance band bent-over row strengthens the upper back and scapular control. The movement particularly targets the scapular adductors and forearm grip strength, improving posture and back support.

Upper BackResistance BandHome Workout

Resistance BandShouldersBeginner

Band Face Pull

The face pull with a resistance band strengthens the upper back and rear shoulders while improving scapular control and posture. This movement helps balance pushing movements and prevents shoulder issues. It is suitable for both warm-up and strength training.

Resistance BandShouldersBeginner

ShouldersResistance BandBeginner

Band Lateral Raise

The side raise with a resistance band strengthens the middle part of the shoulders and improves shoulder joint control. The movement is suitable for both warming up and developing muscle growth with lighter loads and controlled technique.

ShouldersResistance BandBeginner

ChestResistance BandsHome Workout

Band Low Fly Chest

The low chest fly with a resistance band develops the lower and inner parts of the chest muscle and improves scapular control. The movement is performed standing by pulling the handles from below and diagonally together in front of the chest. Suitable for warm-up, finishing, or home workouts.

ChestResistance BandsHome Workout

Band High Fly

Band High Fly Chest is a high incline bench-style chest exercise performed with a resistance band, where you pull your arms together in front of you from above through a side arc. The movement emphasizes the upper chest and stabilizes the shoulder blades while improving shoulder joint control.

QuadricepsResistance BandHome Workout

Band Lunges

Resistance band lunge, where the resistance targets especially the quadriceps and glutes. Suitable for home or gym workouts and activates lower body muscles while challenging balance. Easy to adjust by changing the length or thickness of the resistance band.

QuadricepsResistance BandHome Workout

Band Lying Leg Curl

The lying leg curl with a resistance band primarily strengthens the hamstrings and glutes. The movement is gentle on the knees and suitable for home or gym workouts. It is suitable for warming up or as a main exercise with varying repetitions.

Band Middle Fly

The resistance band middle fly strengthens the chest muscles in a horizontal position, providing continuous resistance throughout the entire range of motion. The movement specifically targets the middle part of the chest and improves scapular control. Suitable for home and gym workouts with minimal equipment.

Resistance BandBeginnerStrength

Band Reverse Curl

The reverse curl with a resistance band strengthens the forearm extensors and grip strength with a palms-down grip. The movement specifically targets the wrist extensors and the brachioradialis muscle, reducing the involvement of the biceps.

Resistance BandBeginnerStrength

TricepsResistance BandHome Workout

Band Overhead Triceps Extension

The overhead triceps extension with a resistance band strengthens the triceps and improves shoulder girdle control. The movement can be performed standing or kneeling and is well-suited for home workouts or warm-ups.

TricepsResistance BandHome Workout

Band Standing Chest Press

Standing resistance band bench press strengthens the chest muscles and pushing power without a bench. The movement also loads the shoulders and triceps while developing core stability.

Lower BackMobilityBeginner

Cat Pose Stretching

Cat Pose Stretching Fix is a gentle movement that improves spinal mobility, opening up the upper and lower back as well as the shoulder area. It is well-suited for a break during the workday or as a warm-up to reduce stiffness and improve posture.

Child Pose Stretching

Child Pose is a calming stretch that opens the lower back, hips, and shoulders. It is suitable for recovery, improving mobility, and calming the breath during or after exercise.

Lower BackMobilityBeginner

Calves Stretch

Standing calf stretch that increases ankle mobility and reduces calf tightness. Suitable for warming up, recovery workouts, and post-running or strength training maintenance.

ForearmResistance BandHome Workout

Band Wrist Curl

The wrist curl with a resistance band strengthens the forearm flexors and improves grip strength. It is suitable as additional resistance for home or gym workouts, and the resistance can be easily adjusted with the band.

ForearmResistance BandHome Workout

Band Front Raise

The front raise with a resistance band strengthens the front and side deltoids and improves shoulder control. The movement is suitable for warming up or as an isolating strength exercise for the shoulders. It is easy to adjust the resistance by changing the thickness of the band or the anchor point.

Band Reverse Fly

The reverse fly with a resistance band strengthens the rear deltoids and upper back while improving posture. The movement helps balance the load on the shoulders and reduces the risk of forward shoulder dominance. Suitable for home workouts or the gym.

ChestGym EquipmentBeginner

Lever Pec Deck Fly

Pec deck machine lateral raise for the chest muscles, where the forearms rest on cushions and the hands are brought together in a controlled manner. The movement isolates the chest and is suitable for both beginners and advanced users as a finishing exercise.

ChestGym EquipmentBeginner

ChestLever MachineBasic Movement

Lever Lying Chest Press

The Lever Lying Chest Press develops the chest muscles safely from a supine position using a lever machine. The movement stabilizes the range of motion and allows for consistent resistance throughout the entire repetition. Suitable for both strength gain and muscle mass increase.

ChestLever MachineBasic Movement

Upper BackHigh CableBasic Exercise

Cable Close Grip Front Lat Pulldown

The narrow grip front pull-down exercise targets the upper back and lats specifically, keeping the elbows close to the sides. Sit at the cable machine, pull the bar or V-handle towards your chest in a controlled manner, and return it back up in a controlled manner.

Upper BackHigh CableBasic Exercise

EnduranceHome WorkoutFull Body

Burpee Cardio

Burpee Cardio is a full-body movement that raises your heart rate, combining a squat, push-up, and jump. It develops endurance, explosiveness, and coordination while strengthening the core and lower body.

EnduranceHome WorkoutFull Body

GlutesBarbellStrength Training

Barbell Hip Thrust

The barbell hip thrust strengthens the glutes and posterior chain while improving hip extension strength. This movement is suitable for developing strength, explosiveness, and pelvic control, and it supports running and jumping.

GlutesBarbellStrength Training

Rowing machineFull body workoutBeginner

Rowing Cardio

Rowing machine exercise is an effective full-body endurance movement that particularly targets the back, legs, and core. The exercise improves your aerobic capacity, rhythm, and muscular endurance while being joint-friendly.

Rowing machineFull body workoutBeginner

CalvesSmith MachineBeginner

Smith Calf Raise

The Smith machine calf raise targets the calves safely along a guided movement path. This exercise is well-suited for heavy loading and volume for both beginners and experienced lifters.

CalvesSmith MachineBeginner

ShouldersBarbellBasic Movement

Barbell Standing Military Press

Standing barbell overhead press that focuses on shoulder alignment and scapular control. This movement strengthens the stabilizing muscles around the shoulders and improves overhead pushing power with safer technique.

ShouldersBarbellBasic Movement

ChestBodyweightFundamental Movement

Push Up

The push-up is a bodyweight exercise that primarily strengthens the chest and triceps while activating the core. The movement develops upper body pushing strength and improves body control.

ChestBodyweightFundamental Movement

Upper BackT-BarLower Back Friendly

Lever Lying T Bar Row

The T-bar row performed on an incline bench effectively strengthens the upper back and improves pulling strength safely, as the chest support reduces the load on the lower back. This movement is suitable for both muscle mass and strength development.

Upper BackT-BarLower Back Friendly

Cable One Arm Lat Pulldown

A one-arm cable lat pull exercise that specifically targets the latissimus dorsi muscles and improves control of strength imbalances. It helps develop scapular control and back width while strengthening grip.

Upper BackCable MachineScapular Control

Cable Standing Lat Pushdown

Standing cable pullover, where the push is done with straight arms downwards to activate the upper and latissimus dorsi muscles. The movement strengthens the back and improves scapular control without bending the elbow joint.

Upper BackCable MachineScapular Control

CalvesMachine ExerciseIntermediate

Lever Donkey Calf Raise

The Lever Donkey Calf Raise is a calf exercise performed on a machine, where the upper body is bent forward and the resistance effectively targets the power output of the Achilles tendon and calves. The movement allows for a safe range of motion and consistent loading without balancing weights.

CalvesMachine ExerciseIntermediate

ChestCable MachineIsolating Movement

Cable Standing Up Straight Crossovers Chest

Standing cable crossovers, where the hands are brought in front of the chest and slightly crossed. The movement emphasizes the full contraction and feel of the chest muscles while keeping the body in an upright position. It is well-suited for isolating chest training or finishing touches.

ChestCable MachineIsolating Movement

AdvancedBodyweightChest Muscles

Clap Push Up Plyometrics

Clap push up is an explosive variation of the push-up that develops strength, speed, and elasticity in the chest muscles. The movement also challenges the shoulders, triceps, and core stability. It is suitable as a plyometric stimulus for upper body training.

AdvancedBodyweightChest Muscles

ChestLever MachineIntermediate

Leverage Incline Chest Press

The incline bench press strengthens the upper chest and front shoulders with a safe and stable movement path. The machine guides the movement, making it easier to control the load and find muscle engagement.

ChestLever MachineIntermediate

RintaKuntosalikoneAlarinta

Lever Decline Chest Press

Vipuvarsi-alasvinopenkkipunnerrus (Lever Decline Chest Press) kohdistaa kuorman erityisesti rinnan alaosiin ja mahdollistaa turvallisen sekä tasaisen liikeradan koneen ohjauksen ansiosta. Liike sopii rintalihasten voiman ja lihasmassan kehittämiseen etenkin aloittelijasta edistyneeseen.

RintaKuntosalikoneAlarinta

ChestModerateGym Equipment

Machine Inner Chest Press

The inner chest press on a machine is a front-facing exercise where the handles are narrow and pressed inward, emphasizing the inner part of the chest. The movement isolates the chest muscles with a stable range of motion and is suitable for safely increasing the load. It is ideal for refining technique and improving the feel of the chest muscles.

ChestModerateGym Equipment

Upper BackPulldownTechnique Exercise

Cable Wide Grip Behind Neck Pulldown

A pulldown version performed behind the head with a wide grip, aimed at improving upper back activation and scapular control. Suitable for correcting technique and support and mobility work, as long as shoulder joint range of motion is sufficient.

Upper BackPulldownTechnique Exercise

Wide Hand Push Up

The wide push-up emphasizes the chest muscles and increases the stabilizing strength of the shoulders. A wider hand position reduces the range of motion of the forearms and shifts the load more towards the chest. Suitable for bodyweight training at home or in the gym.

Cable Rope Seated Row

Seated cable row with a rope targets the upper back and scapular control. The movement improves posture and pulling strength while developing core stability. Suitable for multi-level trainees depending on technique.

Dumbbell Lying Rear Delt Row

Dumbbell Lying Rear Delt Row is a rowing variant that strengthens the rear deltoids and upper back, performed lying face down on a bench. The movement improves shoulder girdle stability and specifically develops the rear deltoids and scapular control.

Close Grip Chin Up

The narrow grip pull-up emphasizes the upper back and biceps while keeping the elbows in a narrow line. This movement develops pulling strength, scapular control, and core stability.

Upper BackPull-Up BarFundamental Movement

Chin Up

Chin up (narrow underhand grip) with a back emphasis strengthens the upper back and biceps while improving pulling strength and body control. The movement is performed on a pull-up bar with a neutral or underhand grip (palms facing you), focusing on pulling the shoulder blades down and the elbows towards the sides. It is particularly suitable for developing back thickness and arm strength.

Upper BackPull-Up BarFundamental Movement

Lever Seated Row

The lever-based seated row machine develops the upper back and improves scapular control. The movement targets the upper back and scapular adductors, while also activating the arms as support. It is suitable for both mass and strength development.

Lever Reverse T Bar Row

Lever Reverse T Bar Row is a reverse T-row performed on a lever machine that emphasizes the upper back and rear deltoids with a neutral or reverse grip. The movement isolates scapular retraction and the posterior chain while protecting the back with a supportive chest pad.

Upper BackSmith MachineStrength Training

Smith Bent Over Pronated Grip Row

Bent-over row with an underhand grip performed on the Smith machine, focusing on upper back activation and proper spinal alignment. The movement stabilizes the bar, making it easier to control the range of motion and reducing lower back strain. Suitable for improving upper back strength and feel.

Upper BackSmith MachineStrength Training

Barbell Floor Calf Raise

The barbell calf raise on the floor primarily strengthens the calves and improves ankle plantar flexor strength. This movement is suitable for adding weight when standing calf raises are not possible or when you want to reduce the impact of balance.

BeginnerMobilityExercise Mat

Spine Stretch

Spine Stretch Back is a Pilates-style spinal mobility exercise that lengthens the back and opens the posterior chain while seated. The movement improves posture, breath control, and segmental movement of the spine.

BeginnerMobilityExercise Mat

Dumbbell Seated Calf Raise

Seated calf raise with dumbbells isolates and strengthens the calves, providing additional load specifically to the soleus. This movement is well-suited for finishing or hypertrophy of the calves.

Barbell Standing Calf Raise

Standing calf raise with a barbell strengthens the calves and improves ankle plantar flexor strength. The movement develops not only strength but also balance and supports performance in running and jumping.

CalvesHack squat machineBeginner

CalvesBodyweightBeginner

Bodyweight Standing Calf Raise

Standing calf raise using your own body weight strengthens the calves and improves ankle plantar flexion. Easy to do anywhere without equipment, suitable for both basic fitness and finishing.

CalvesBodyweightBeginner

Hack Calf Raise

The calf raise performed on the hack squat machine effectively isolates the calves and allows for a safe range of motion with the back supported. It is suitable for progression in loading and higher repetitions for muscle growth and endurance strength.

CalvesHack squat machineBeginner

CalvesLeg PressIntermediate

Sled Calf Press On Leg Press

The Sled Calf Press on the leg press machine targets the calves by pressing the sliding platform with the toes. The seated position supports the lower back and allows for a safe, controlled range of motion and precise load adjustment. An excellent alternative to standing calf raises when a more stable support and progression is desired.

CalvesLeg PressIntermediate

AdvancedBodyweightPull-up Bar

Muscle Up

Muscle Up is a bodyweight movement that combines pull-ups and dips, emphasizing the back and the upper body's pulling chain. The rise from below requires explosive strength, body control, and coordination.

AdvancedBodyweightPull-up Bar

Neck Side Stretch

Neck Side Stretch is a calm mobility exercise that stretches the neck and upper trapezius area and helps relieve tension in the shoulder region. It is suitable for break exercises, warming up, and as a restorative workout.

ChestBeginnerHome Workout

Back Pec Stretch

Back Pec Stretch is an opening and mobility exercise for the chest and shoulders, where the stretch is performed against a wall or door. It helps improve posture, reduce tightness in forward-rolled shoulders, and increase chest mobility.

ChestBeginnerHome Workout

BeginnerUpper BackBreak Exercise

Back Stretch

Back stretch standing or sitting, where you round your upper back and pull your shoulder blades apart to achieve a gentle stretch. Suitable for break exercises, improves mobility, and can relieve upper back stiffness.

BeginnerUpper BackBreak Exercise

CalvesBeginnerMobility

Calf Push Stretch With Hands Against Wall

Wall stretch for calves: lean against the wall with your hands and push your heel down to the floor to stretch your calves in a controlled manner. Suitable for warming up, improving mobility, and recovery workouts.

CalvesBeginnerMobility

Barbell Palms Up Wrist Curl Over A Bench

Wrist curls with an underhand grip on a bench develop the forearm flexors and grip strength. The movement should be performed slowly, controlling the range of motion and weight. It is suitable as an accessory exercise to improve forearm strength and muscular endurance.

Barbell Palms Down Wrist Curl Over A Bench

Wrist extension with a barbell on a bench strengthens the forearm extensor muscles and improves grip strength. The movement is performed with palms facing down, which places emphasis specifically on wrist extension.

ForearmDumbbellGrip Strength

Dumbbell Finger Curls

Dumbbell Finger Curls strengthen the finger flexors and grip strength when performed with one hand. This movement is excellent for climbers, racket sports, and strength training, as well as for strengthening the forearm supporting tissues.

ForearmDumbbellGrip Strength

Upper BackStrengthPull-Up Bar

Wide Grip Pull Up

Wide Grip Pull Up targets the upper back and latissimus dorsi muscles, emphasizing a V-shaped shoulder line. The movement also develops biceps and scapular control.

Upper BackStrengthPull-Up Bar

Barbell High Bar Squat

The high bar squat strengthens the thighs and glutes while developing core stability. The bar rests on the upper back on the trapezius muscles, emphasizing an upright torso position and loading the quadriceps.

Dumbbell Over Bench One Arm Reverse Wrist Curl

The one-arm dumbbell wrist extension over the bench targets the forearm extensor muscles. This movement strengthens wrist stability and improves grip strength, particularly for the often weaker wrist extensors.

ShouldersLever MachineBasic Movement

Lever Seated Shoulder Press

The seated shoulder press with a lever arm effectively develops shoulder strength and stability. The movement allows for a safe range of motion and consistent resistance throughout the push. It is well-suited for both basic strength and muscle mass development.

ShouldersLever MachineBasic Movement

GlutesDumbbellsIntermediate

Dumbbell Romanian Deadlift

Dumbbell Romanian Deadlift strengthens the posterior chain by emphasizing hip flexion and a neutral spine. The exercise specifically develops the glutes and hamstrings while improving hip mobility and core control.

GlutesDumbbellsIntermediate

Barbell Standing Wide Military Press

The standing wide barbell shoulder press primarily strengthens the shoulders and upper body stabilizing muscles. A wide grip emphasizes the load on the lateral and anterior deltoids and requires good core control. It is suitable for developing strength and mass in the shoulder area.

Bent Leg Kickback

Bent Leg Kickback strengthens the glutes and posterior chain with a hip extension performed with the knee bent. This movement is suitable for activating the glutes without excessive strain on the lower back and improves hip control.

Glute MusclesBeginnerHome Workout

Bent Leg Side Kick

Bent Leg Side Kick is a movement that develops hip abduction and core control, where the kick is performed with the knee bent to the side. It strengthens the glutes and hip stabilizing muscles while improving pelvic stability.

Glute MusclesBeginnerHome Workout

IntermediateBarbellExplosive Strength

Barbell Clean Pull Weightlifts

Barbell Clean Pull is an explosive strength exercise that develops pulling power and speed strength for the clean lift. The movement particularly strengthens the back, hamstrings, and glutes, and teaches force transfer from the floor upwards.

IntermediateBarbellExplosive Strength

AdvancedBarbellStrength

Barbell Hang Clean Weightlifts

Barbell Hang Clean is an explosive weightlifting movement where the barbell is lifted from a hanging position to the front squat on the shoulders. The movement develops power output, coordination, and overall athleticism.

AdvancedBarbellStrength

AdvancedExplosive StrengthBarbell

Barbell Hang Snatch Weightlifts

The hang snatch with a barbell develops explosive strength, speed, and coordination throughout the body. The movement particularly stresses the shoulder area and the posterior chain and requires good mobility and body control.

AdvancedExplosive StrengthBarbell

AdvancedBarbell MovementExplosiveness

Barbell Muscle Snatch Weightlifts Fix

Barbell Muscle Snatch is a fast-paced weightlifting variation where the barbell is taken from the floor directly overhead without catching it in a squat. The movement develops explosiveness, shoulders, and upper back while enhancing body control.

AdvancedBarbell MovementExplosiveness

HamstringsStrengthBarbell

Barbell Stiff Legged Deadlift

The stiff leg deadlift with a barbell emphasizes the posterior chain and hip flexors with straight or nearly straight legs. This movement specifically develops the hamstrings, glutes, and lower back while improving control of the hip flexors.

HamstringsStrengthBarbell

Dumbbell Walking Lunges

In walking lunges with dumbbells, you strengthen your thighs and glutes while improving balance and core control. The movement loads each leg alternately and develops stepping strength and hip control. It is suitable for both muscle mass and functional capacity development.

AdvancedBarbellExplosive Power

Barbell Snatch

The snatch with a barbell. "Fix" refers to a technical correction exercise that focuses on the explosive pull and receiving position as well as keeping the bar close to the body. Suitable for refining technique and developing strength-speed characteristics.

AdvancedBarbellExplosive Power

QuadricepsBeginnerHome Workout

Bodyweight Rear Lunge

Bodyweight Rear Lunge Thighs Fix is a bodyweight reverse lunge that emphasizes the alignment and control of the quadriceps. The movement improves hip and knee stability and corrects common mistakes in squatting movements. It is suitable for warm-ups, technique training, and rehabilitative strength training.

QuadricepsBeginnerHome Workout

QuadricepsLever machineIsolation exercise

Lever One Leg Extension

Single-leg leg extension on a lever machine isolates the work of the quadriceps and improves knee extension strength. Suitable for developing muscle balance and strengthening knee control.

QuadricepsLever machineIsolation exercise

TricepCable MachineIsolation Exercise

Cable High Pulley Overhead Tricep Extension

The overhead tricep extension using a cable machine effectively isolates the triceps and specifically targets the long head. This movement is suitable for developing the mass and strength of the triceps as well as improving elbow extension strength.

TricepCable MachineIsolation Exercise

BicepScott BenchBeginner

Lever Preacher Curl

The lever-based Scott curl targets the load on the biceps in a stable position and reduces body swinging. The machine's guided movement helps maintain tension in the muscle throughout the motion.

BicepScott BenchBeginner

TricepsStrengthIntermediate

Weighted Tricep Dips

Weighted dips for triceps are an effective upper body pushing movement where added weight increases the load and strength. This exercise primarily develops the triceps while also supporting the chest and shoulders, improving shoulder girdle stability.

TricepsStrengthIntermediate

Rotating Neck Stretch

The rotating neck stretch relaxes the muscles of the neck and shoulder area and improves cervical spine mobility. It is especially suitable for reducing stiffness caused by sitting work and for restorative care.

Glute workoutDumbbellBalance

Dumbbell Single Leg Deadlift

The single-leg deadlift with a dumbbell strengthens the posterior chain and develops hip control and balance. The movement particularly targets the glutes and hamstrings while activating core support. It is well-suited for both strength training and improving mobility.

Glute workoutDumbbellBalance

QuadricepsDumbbellFoundational Exercise

Dumbbell Goblet Squat

The Dumbbell Goblet Squat is a variation of the goblet squat that corrects thigh alignment and improves hip and knee control. This movement strengthens the quadriceps and glutes while teaching how to keep the knees aligned with the direction of the toes.

QuadricepsDumbbellFoundational Exercise

Neck Extensor And Rotational Stretch Neck

Stretching the neck extensors and rotators helps relieve neck stiffness, improves mobility, and reduces tension headaches. A calm, controlled stretch is suitable as a break exercise and a recovery workout.

Upper BackBeginnerHome Workout

Neck Extension Stretch

The neck extension stretch is a calm mobility exercise that targets the soft tissues of the neck and upper back. It is suitable for office workers and those suffering from headaches to relieve tension and improve head posture control.

Upper BackBeginnerHome Workout

Lever Lateral Pulldown

The lever-based wide lat pulldown targets the upper back and lats specifically, allowing for a smooth resistance curve and a good feel. The movement is suitable for developing the thickness and width of the back as well as refining pulling technique.

ForearmBeginnerNo equipment

Adduction Hand With Elbow Extended Stretch

Elbow straight forearm and wrist internal rotator/adductor stretch, which specifically targets the forearm flexors and wrist flexor muscles. The movement improves forearm mobility, reduces tightness, and may help prevent overuse pain conditions.

ForearmBeginnerNo equipment

ShouldersBeginnerHome workout

Across Chest Shoulder Stretch

Shoulder stretch over the chest that opens the front shoulders and chest while helping to improve upper back posture. Suitable for relieving tightness in the front chain caused by sitting work and activating shoulder support. A calm stretch that can be done at home or at the gym without equipment.

ShouldersBeginnerHome workout

QuadricepsGym EquipmentStrength Training

Lever Squat

Lever Squat is a squat variant performed on a machine that specifically targets the quadriceps and glutes. The fixed range of motion makes it easier to control the technique and allows for safe loading.

QuadricepsGym EquipmentStrength Training

Dumbbell Arnold Press

The Arnold press with dumbbells strengthens the shoulder muscles and improves shoulder movement control through rotation. The movement also challenges the core to support the upright position and stabilize the shoulder blades.

Glute workoutStrength trainingBarbell

Hip Thrusts

Hip thrust effectively strengthens the glutes and hamstrings while improving hip extension strength. The movement is suitable for both strength and muscle mass development and supports performance in running, jumping, and deadlifting.

Glute workoutStrength trainingBarbell

Full bodyEnduranceDumbbells

Farmers Walk Cardio

Farmers Walk Cardio is a heart rate-boosting carrying walk where you hold weights in your hands and move briskly. The exercise develops grip strength, core stability, and overall endurance.

Full bodyEnduranceDumbbells

Elliptical MachineBeginnerEndurance

Elliptical Machine Walk

Elliptical walking and light running-like cardio exercise that engages the whole body with low impact. Suitable as a joint-friendly alternative to walking or running and for developing basic fitness.

Elliptical MachineBeginnerEndurance

Run On Treadmill

Running on a treadmill is an effective endurance exercise that improves aerobic fitness and cardiovascular health. Adjustable speed and incline allow for precise load management and progressive training.

EnduranceBeginnerBasic Movement

Run Cardio

Running effectively develops the cardiovascular system, improves oxygen uptake, and overall endurance. It is suitable for almost everyone and can be easily scaled using pace, distance, or intervals.

EnduranceBeginnerBasic Movement

Dumbbell Standing Calf Raise

Standing dumbbell calf raises strengthen the calf muscles and improve ankle power output as well as lower limb stability. The movement is easy to learn and is suitable for both warm-up and as a strength exercise.

CalvesMachine ExerciseBeginner

Lever Standing Calf Raise

Standing calf raise using a lever machine isolates the calves safely and allows for easy adjustment of the load. The movement strengthens ankle plantar flexion and improves the strength of the lower limbs while supporting the efficiency of running and jumping.

CalvesMachine ExerciseBeginner

Barbell Deadlift

Barbell Deadlift Hips is a deadlift variant that emphasizes hip extension and activation of the posterior chain. This movement develops strength particularly in the glutes and hamstrings, while also strengthening core control.

Dumbbell Lunge

Dumbbell walking lunge develops the thighs and glutes while improving balance and control of the hips and knees. The movement particularly targets the quadriceps and activates the posterior chain during the stepping.

Dumbbell Step Up

The dumbbell step-up strengthens the quadriceps and glutes while improving single-leg strength and balance. The movement also challenges core control depending on the height of the step and the load.

QuadricepsLeg pressBasic movement

Sled 45 Degrees Leg Press

The 45-degree sled press targets the stress specifically on the quadriceps with a controlled range of motion and back support. This movement is suitable for safe leg strength training and progressive loading.

QuadricepsLeg pressBasic movement

Barbell Bench Squat

Barbell Bench Squat is a combination exercise where the barbell is held against the front rack and a squat is performed to touch a bench or box. This exercise primarily develops the quadriceps and glutes while improving core stability and movement control.

Barbell Upright Row

The upright row with a barbell in a vertical position targets the shoulders and upper back specifically. It develops shoulder strength and mass while improving trapezius activation. It is suitable as part of a shoulder or upper body workout.

ShouldersDumbbellsBasic Exercise

Dumbbell Front Raise

The front raise with dumbbells strengthens the front deltoids and improves shoulder control. The movement also develops the stability of the scapular support and helps maintain good posture.

ShouldersDumbbellsBasic Exercise

Dumbbell Standing Lateral Raise

The standing dumbbell lateral raise strengthens the shoulder muscles and builds a wider shoulder line. The movement specifically isolates the medial deltoid and improves scapular control. It is suitable for both muscle mass and shoulder stability development.

Dumbbell Seated Lateral Raise

Sit with dumbbells in your hands and lift the weights to shoulder level from the side. This movement strengthens the lateral part of the shoulder and improves the roundness of the shoulders as well as the control of the shoulder girdle.

Ez Barbell Curl

EZ bar bicep curl, which effectively targets the elbow flexors. The wavy grip width reduces wrist strain and allows for a good feel of the biceps.

Dumbbell Seated Curl

Seated dumbbell curl develops forearm supination and bicep strength while seated, which reduces swinging and helps focus on the movement pattern. The movement effectively isolates the biceps and is suitable for both muscle mass and strength development.

Dumbbell Hammer Curl

Hammer curl with dumbbells strengthens the biceps and forearm muscles with a neutral (hammer) grip. The movement specifically targets the brachialis and brachioradialis, improving forearm strength and upper arm thickness.

Upper BackBarbellFoundational Movement

Barbell Bent Over Row

Bent-over row with a barbell strengthens the upper back and develops pulling strength. The movement particularly targets the area between the shoulder blades and the lower back while also activating the biceps and forearms. It is suitable for building foundational strength and muscle mass.

Upper BackBarbellFoundational Movement

OjentajaTaljalaiteKeskitaso

Cable Overhead Triceps Extension

Kaapelin pään yläpuolinen ojennus vahvistaa ojentajia ja parantaa käsivarren voimaa sekä käsien pään yläpuolista hallintaa. Liike eristää ojentajan pitkää päätä ja kehittää olkanivelen yläpuolista vakautta.

OjentajaTaljalaiteKeskitaso

Triceps workoutGym machineStrength training

Lever Seated Dip

Seated dip performed on a machine, specifically targeting the triceps and lower chest. This movement is a clear and safe way to load the triceps without the need for balancing.

Triceps workoutGym machineStrength training

TricepsDumbbellsIntermediate

Dumbbell Lying Triceps Extension

An isolation exercise targeting the triceps while lying on your back with dumbbells. It specifically develops the long head of the triceps and improves lockout strength in presses. Suitable for building muscle mass and strength in the upper body.

TricepsDumbbellsIntermediate

Dumbbell Fly

Dumbbell fly is an isolation exercise for the chest muscles that stretches and activates the chest throughout the range of motion. It is suitable for shaping the chest and improving the mind-muscle connection, as well as for warming up with lighter weights.

EnduranceTreadmillJoint-friendly

Walking On Treadmill Cardio

Walking on a treadmill is a joint-friendly endurance workout that improves aerobic fitness and basic endurance. It's easy to adjust the speed and incline, making it suitable for both beginners and experienced individuals.

EnduranceTreadmillJoint-friendly

Upper BackStrength TrainingLever Machine

Lever Pullover

Lever Pullover Back is a back pulling exercise performed on a lever machine, which specifically targets the upper back and latissimus dorsi. The movement develops the thickness of the back and improves scapular control, while also activating the core for stabilization.

Upper BackStrength TrainingLever Machine

QuadricepsDumbbellBeginner

Dumbbell Goblet Squat

The goblet squat with a dumbbell strengthens the quadriceps and glutes while teaching good squat technique. The upright position and the placement of the weight forward help maintain a neutral back and controlled movement.

QuadricepsDumbbellBeginner

EnduranceStationary BikeBeginner

Stationary Bike Run Cardio

A steady-state or interval-based cardio workout on a stationary bike that improves cardiovascular fitness and lower body endurance. The workout is joint-friendly and easily adjustable in terms of resistance and cadence.

EnduranceStationary BikeBeginner

Dumbbell Bulgarian Split Squat

The Bulgarian split squat with dumbbells primarily develops the quadriceps and glutes, while also improving balance and hip stability. The single-leg execution helps correct imbalances and increases the demand for core control.

GlutesMachine ExerciseBeginner

CalvesStrengthBeginner

Lever Calf Press

Calf raises performed on a lever machine while seated or in a leg press-like device effectively target the calves. This movement is suitable for both strength gain and hypertrophy, and it is easy to load progressively. Keep the knee angle nearly straight to ensure the calves are primarily engaged.

CalvesStrengthBeginner

Lever Hip Extension

Lever Hip Extension is a machine-based hip extension where the push occurs through the pelvis. This movement strengthens the glutes and hamstrings while improving hip control and strength.

GlutesMachine ExerciseBeginner

Upper BackCable PullFundamental Movement

Cable Wide Grip Lat Pulldown

A variation of the cable pull with a wide grip that targets the latissimus dorsi and upper back. This movement develops pulling strength, control of the shoulder blades, and improves posture. Suitable for both hypertrophy and strength.

Upper BackCable PullFundamental Movement

EnduranceStepmillBeginner

Walking On Stepmill

Walking on a stepmill machine emphasizes the development of the quadriceps and glutes while improving lower limb endurance. The movement is a joint-friendly way to load the legs, resembling stair climbing. Suitable for both warming up and as a main exercise depending on the heart rate zone.

EnduranceStepmillBeginner

CalvesCalf MachineBeginner

Lever Rotary Calf

Lever Rotary Calf is a calf training exercise performed on a calf machine, where the ankle flexes and extends against a lever mechanism. The movement targets the calves intensely and allows for a safe, controlled range of motion and easy load adjustment.

CalvesCalf MachineBeginner

Dumbbell Standing Bent Arm Lateral Raise

Standing dumbbell lateral raise with elbows slightly bent. The movement targets especially the middle part of the shoulder and helps develop the shoulder line and roundness of the shoulders.

Dumbbell Seated Bent Arm Lateral Raise

Sit on a bench and lift the dumbbells to the sides with your elbows at a slight angle. This version targets the work specifically on the middle part of the shoulder and the muscles supporting the shoulder blade, keeping the shoulder joint movement controlled.

QuadricepsDumbbellIntermediate

Dumbbell Sumo Squat

Dumbbell Sumo Squat is a squat variation performed in a wide stance, where the dumbbell is held in front of the body. The movement emphasizes the quadriceps and inner thighs while strengthening the glutes and core support.

QuadricepsDumbbellIntermediate

Barbell Shoulder Grip Upright Row

The barbell upright row with a wide shoulder grip particularly develops the shoulders and upper back. This movement is suitable for strengthening the lateral part of the shoulders and the trapezius muscles, as well as improving shoulder girdle strength and posture.

QuadricepsBalanceBodyweight

Split Squats

Split Squats Thighs Fix is a unilateral lower body exercise similar to the Bulgarian split squat, with a focus specifically on the quadriceps. The movement improves thigh alignment, pelvic control, and balance, and helps correct muscle imbalances.

QuadricepsBalanceBodyweight

BicepDumbbellBeginner

Dumbbell Concentration Curl

Bicep curl with dumbbell seated, elbow supported on thigh, isolating the upper arm. The movement primarily develops the biceps and helps improve muscle sensation and control.

BicepDumbbellBeginner

QuadricepsStrength TrainingBarbell

Barbell Split Squat

The split squat with a barbell, or front squat position, primarily develops the quadriceps and glutes while improving lower limb balance. The movement loads one leg at a time and corrects imbalances.

QuadricepsStrength TrainingBarbell

Abdominal musclesCable machineIntermediate

Cable Kneeling Crunch

A cable crunch performed in a kneeling position, where the rope is pulled from the upper corner towards the floor. The movement specifically targets the rectus abdominis and increases core strength and control.

Abdominal musclesCable machineIntermediate

TricepsDumbbellBeginner

Dumbbell One Arm Kickback

The one-arm kickback with a dumbbell targets the triceps strongly and effectively isolates them. This movement is suitable for strengthening and shaping the upper arms, especially for practicing the burn and control at the end of a workout.

TricepsDumbbellBeginner

TricepsBodyweightIntermediate

Bench Dip

The bench dip develops the triceps using body weight on two sturdy platforms or benches. The movement primarily targets the triceps but also effectively activates the chest and shoulders. It is suitable for developing upper body pushing strength and muscular endurance.

TricepsBodyweightIntermediate

ShouldersDumbbellsFoundational Movement

Dumbbell Standing Overhead Press

The standing dumbbell shoulder press primarily strengthens the shoulders and improves upper body pushing power. The movement also activates the triceps and core stabilizing muscles as the body stabilizes under the weights. It is well-suited for developing basic strength and mass in the shoulder area.

ShouldersDumbbellsFoundational Movement

QuadricepsLever PressStrength

Lever Horizontal Leg Press

The lever horizontal leg press primarily targets the quadriceps in a safe, back-supporting position. The movement allows for precise load adjustment and is suitable for both muscle mass and strength development.

QuadricepsLever PressStrength

Upper BackIntermediateChin-Up

Close Grip Chin Up

Close Grip Chin Up Back Fix is a variation of the chin-up where a narrow supinated grip emphasizes upper back alignment and scapular control. This movement helps correct back activation and improve pulling position, particularly loading the scapular retractors and forearms.

Upper BackIntermediateChin-Up

BicepsDumbbellsIsolation Exercise

Dumbbell Preacher Curl

Dumbbell Preacher Curl targets the biceps in an isolating manner and helps build mass and peak in the upper arms. The bench support minimizes body movement and enhances the muscle feel.

BicepsDumbbellsIsolation Exercise

Dumbbell Standing Triceps Extension

The standing dumbbell tricep press effectively develops the back of the arm and improves strength for overhead movements. The movement also challenges core stability and shoulder stability.

Dumbbell Rear Fly

Dumbbell Rear Fly primarily strengthens the rear shoulders and upper back while improving shoulder posture. The movement helps balance the load between the front and rear shoulders and supports better posture.

Dumbbell One Arm Bent Over Row

The one-arm dumbbell row in a bent-over position strengthens the upper back and improves scapular control. The movement particularly targets the scapular adductors and the force chain required for pulling movements.

ForearmDumbbellsBasic Movement

Dumbbell Hammer Curls

Dumbbell Hammer Curls is an exercise targeting the forearms and the brachialis of the biceps, where a neutral grip specifically engages the muscles of the forearm. It is suitable for developing both strength and muscular endurance and supports grip strength.

ForearmDumbbellsBasic Movement

Weighted Lying Neck Flexion

Weighted neck flexion performed while lying on your back strengthens the muscles at the front of the neck and improves cervical spine control. It is suitable for preventing neck issues caused by sedentary work and for athletes who need a strong neck. It is performed with light weights under precise control.

NeckCable MachineIntermediate

Cable Seated Neck Flexion

Seated cable machine neck flexion strengthens the muscles at the front of the neck and improves neck control. The movement is suitable for getting accustomed to neck loading and supporting posture when the technique and load are kept controlled. It is particularly suitable for athletes and those who work with screens to support neck well-being.

NeckCable MachineIntermediate

Resistance BandBeginnerGlute Workout

Resistance Band Lunge

Resistance band step lunge, where the resistance band adds load to the thighs and glutes. It develops lower body strength, balance, and hip control.

Resistance BandBeginnerGlute Workout

Resistance Band Leg Curl

The resistance band leg curl specifically targets the hamstrings and glutes. Suitable for home or gym, it is a joint-friendly alternative to traditional leg curl machines.

GlutesResistance BandBeginner

Resistance Band Leg Lift

A side-lying leg lift with a resistance band that specifically targets the hip abductors and outer thigh muscles. This exercise strengthens pelvic control, stabilizes the knee alignment, and improves hip movement control. It is suitable for warming up or activating the glute-hamstring area.

GlutesResistance BandBeginner

GlutesDumbbellIntermediate

Dumbbell Bar Grip Sumo Squat

A wide sumo squat where you hold a dumbbell by the ends with a so-called bar grip in front of your hips. This movement emphasizes the inner thighs and glutes while developing lower body strength and mobility.

GlutesDumbbellIntermediate

Cable Pushdown

Cable pushdown for the upper arms is an isolation tricep exercise where the weight stack and cable provide consistent resistance throughout the entire range of motion. It is well-suited for developing tricep mass and muscle feel, as well as being a joint-friendly alternative to heavier push exercises.

ChestDumbbellsFoundational Movement

Dumbbell Incline Bench Press

The incline dumbbell press targets the load specifically on the upper chest muscles and anterior deltoids. This movement develops pushing strength, improves the shape of the chest, and also activates the triceps. It is suitable for both muscle mass and strength development.

ChestDumbbellsFoundational Movement

ChestStrengthBasic Movement

Barbell Bench Press

The barbell bench press effectively develops the chest muscles and supports the strength of the shoulders and triceps. The movement is suitable for basic training and maximum strength development, and it can be adjusted by grip width and load according to goals.

ChestStrengthBasic Movement

Barbell Reverse Grip Bent Over Row

The reverse grip barbell row strengthens the upper back and biceps, improving scapular control and posture. The supinated grip emphasizes the lower lat area and forearm/grip endurance.

Glute workoutResistance bandBeginner

Resistance Band Lateral Walk

Resistance band lateral walking strengthens the hip abductor muscles and improves pelvic stability. The exercise is suitable for supporting the knees and lower back as well as for runners' step control.

Glute workoutResistance bandBeginner

QuadricepsWall BallIntermediate

Wall Ball

Wall Ball Thighs is a squat-throw variation performed with a wall ball that emphasizes the quadriceps and the overall power output of the lower body. The movement also develops heart rate elevation capacity and coordination.

QuadricepsWall BallIntermediate

Glute Bridge Two Legs On Floor

The glute bridge on the floor, lifting the hips with both legs, strengthens the glutes and the posterior chain while improving pelvic control. The movement activates the core and helps reduce lower back strain in daily life and training.

Barbell Reverse Curl

Barbell Reverse Curl is an exercise that develops forearm and wrist strength, where the barbell is held with an underhand grip (palms facing down). The movement particularly targets the wrist extensors and forearm muscles while supporting elbow joint stability.

BicepDumbbellsBasic Exercise

Dumbbell Biceps Curl

Bicep curls with dumbbells effectively develop the front of the upper arm and improve arm strength and muscle mass. The movement is suitable for almost all levels and is easy to learn when the technique is kept controlled.

BicepDumbbellsBasic Exercise

BicepDumbbellsFoundational Exercise

Dumbbell Hammer Curl

Dumbbell Hammer Curl for Upper Arms is a bicep curl with a neutral grip that emphasizes the muscles of the upper arm and the stability of the forearm. This movement helps correct hand positioning and improve elbow alignment as well as the feeling in the bicep. Suitable for both refining technique and developing mass and strength.

BicepDumbbellsFoundational Exercise

Dumbbell Bent Over Row

Dumbbell bent-over row strengthens the upper back and scapular support muscles and improves posture. The movement develops pulling strength and supports performance in many pulling and lifting movements.

Dumbbell Rear Delt Fly

Dumbbell rear delt fly strengthens especially the rear part of the shoulders and upper back, improving posture and shoulder joint balance. The movement is suitable for both warming up and as a main exercise with lighter or moderate weights.

Dumbbell Seated Triceps Extension

Seated dumbbell overhead extension with elbows in place. The movement strongly targets the triceps and enhances shoulder joint control. Suitable for developing arm strength and muscle definition.

BicepsStrengthIsolation Exercise

Barbell Preacher Curl

The Barbell Preacher Curl effectively develops the biceps brachii muscle through an isolating movement that utilizes the support of the preacher bench. This movement reduces body swinging and helps maintain tension in the biceps throughout the entire repetition.

BicepsStrengthIsolation Exercise

Barbell Incline Row

The incline bench row performed with a barbell while lying on your stomach effectively targets the upper back and shoulder blade area. This exercise reduces the load on the lower back and helps develop scapular control and thickness in the back.

Barbell Front Squat

The front squat with a barbell develops the quadriceps, glutes, and core control. An upright posture and the front position of the bar emphasize quadriceps work and reduce lower back strain. Suitable for improving strength and body control.

GlutesBarbellIntermediate

Barbell Sumo Deadlift

Known as the sumo deadlift, the Barbell Sumo Deadlift emphasizes hip extension in a wide stance. This movement particularly develops the glutes and posterior chain, making it suitable for improving strength and explosiveness.

GlutesBarbellIntermediate

QuadricepsPower SledAcceleration

Power Sled Push

Power Sled Push is a sled push that focuses on the quadriceps and lower body strength production. The movement develops acceleration, leg pushing power, and athletic performance. It is suitable for both strength and conditioning training.

QuadricepsPower SledAcceleration

BicepsChin-upStrength Training

Assisted Close Grip Underhand Chin Up

Assisted narrow grip chin-up with an underhand grip targets the biceps and upper back specifically. Assistance (resistance band or machine counterweight) allows for clean technique and sufficient repetitions. Suitable for practicing technique and developing strength.

BicepsChin-upStrength Training

TricepsHome WorkoutBeginner

Bench Dip On Floor

The floor dip with arms fixed is a bodyweight exercise that focuses on the triceps and shoulder stabilization while keeping the upper arms almost stationary. This movement is suitable for spaces without equipment and develops elbow extension strength and scapular control.

TricepsHome WorkoutBeginner

Lever Seated Calf Press

The Lever Seated Calf Press is a seated calf exercise performed on a lever machine. It specifically targets the calves and allows for a controlled range of motion and progressive loading without straining the back.

Upper BackBeginnerBasic Movement

ShouldersAdvancedBarbell

Barbell Power Jerk Weightlifts

Barbell Power Jerk is a weightlifting movement where the barbell is pushed overhead using leg extension and a quick drop. The movement develops explosive strength, shoulder strength, and core stability.

ShouldersAdvancedBarbell

Cable Shrug

Cable Shrug Back is a shrug-type movement performed on a cable machine that targets the upper back and neck area. The movement strengthens the trapezius and improves shoulder girdle stability and posture.

Upper BackBeginnerBasic Movement

BodyweightMobilityIntermediate

Cossack Squats

Cossack Squats Thighs Fix is a squat variation that develops mobility and strength, emphasizing the inner thigh and hip control. The movement improves lower back and hip mobility while strengthening the balance and control of the lower limbs.

BodyweightMobilityIntermediate

TricepsBodyweightHome workout

Close Grip Push Up

The narrow grip push-up emphasizes the arms and especially the triceps, while also activating the chest and front shoulders. An excellent bodyweight exercise for developing upper body strength and shoulder control.

TricepsBodyweightHome workout

BicepsDumbbellsBeginner

Dumbbell Alternate Biceps Curl

The focus of the Dumbbell Alternate Biceps Curl is on the biceps and the strength of the forearm flexors. This movement develops arm strength and muscle mass while improving elbow joint control.

BicepsDumbbellsBeginner

Upper BackCableFoundational Movement

Cable Lateral Pulldown With V Bar

The V-handle pulldown from above targets the upper back and lats specifically, strengthening pulling power and shoulder girdle support. This movement is suitable for developing back mass and the strength needed for pull-ups.

Upper BackCableFoundational Movement

Dumbbell Palm Rotational Bent Over Row

Dumbbell supinated bent-over row, performed in a forward lean with palms rotating during the movement. This exercise strengthens the upper back and biceps while improving scapular control and the control of the forearm rotator muscles.

CalvesSmith MachineStrength

Smith Standing Leg Calf Raise

Standing calf raise on the Smith machine primarily develops the calf muscles and improves ankle plantar flexor strength. The stable movement path allows for safe loading and focusing on the full range of motion.

CalvesSmith MachineStrength

Upper backCable machineFundamental movement

Cable Seated Row With V Bar

Seated cable row with V-bar develops the upper back and improves scapular control. The movement strengthens especially the mid-back and posterior chain and improves posture. Suitable for both basic strength and muscle mass development.

Upper backCable machineFundamental movement

Upper BackSmith MachineIntermediate

Smith Narrow Row

The narrow bent-over row performed on the Smith machine, with a grip narrower than shoulder-width, emphasizes the upper back and scapular retractors. The movement provides stability and allows for a controlled pull without worrying about balance. It is suitable for developing back thickness and pulling strength.

Upper BackSmith MachineIntermediate

Front of the shinSmith machineIntermediate

Smith Reverse Calf Raises

The Smith machine reverse calf raise specifically targets the front of the shin (tibialis anterior) and improves ankle dorsiflexion strength as well as lower limb stability. This movement helps prevent pain in the front of the shin and balances the load on the calves.

Front of the shinSmith machineIntermediate

Lever Seated Calf Raise

The seated calf raise with a lever isolates the calves effectively without overloading the back. The adjustable lever machine allows for a controlled range of motion and easy load increase for progressive training.

Dumbbell One Arm Wrist Curl

The one-arm dumbbell wrist curl strengthens the forearm flexor muscles and improves grip strength. The exercise isolates wrist flexion, effectively targeting the muscles of the forearm.

ShouldersStrongman LogAdvanced

ForearmAdvancedStrongman

Strongman Mas Wrestling Weightlifting

Mas wrestling is a two-person resistance pulling sport where participants pull a stick against each other while seated. This version utilizes weightlifting loads and strongman-style maximum strength and grip.

ForearmAdvancedStrongman

Strongman Log Lift Weightlifting

The Strongman Log Lift develops overall upper body pushing strength and core stability. The movement resembles a standing press, but the thick log shape and neutral grips load the body differently and require strong leg timing.

ShouldersStrongman LogAdvanced

Strongman TireFull Body StrengthIntermediate

Strongman Tire Flip Weightlifting

The Tire Flip (Strongman Tire Flip) is a full-body strength exercise where a large tractor or strongman tire is flipped with explosive power. This exercise particularly develops lower body strength, core stability, and grip strength while improving athletic explosiveness.

Strongman TireFull Body StrengthIntermediate

Upper BackStrengthModerate

Strongman Arm Over Arm Weightlifting

Strongman-style Arm Over Arm pull, where a sled, cart, or vehicle is pulled over the hands using a rope technique. This exercise develops upper body pulling strength, grip strength, as well as core and lower body tension control.

Upper BackStrengthModerate

AdvancedStrength TrainingFull Body Movement

Strongman Truck Pull Weightlifting

The strongman truck pull is a full-body strength movement where you pull a vehicle forward using harnesses or ropes. This exercise develops maximum pulling strength, leg drive, core stability, and aerobic capacity.

AdvancedStrength TrainingFull Body Movement

Ankle Plantar Flexion Articulations

Ankle extension is a controlled ankle mobility and activation exercise where the ankle is repeatedly moved into extension (plantar flexion). This movement strengthens the calves and improves ankle function, for example, in running and jumping.

Front of the shinResistance bandMobility

Ankle Dorsal Flexion

Ankle dorsiflexion for the calves is a controlled movement where you pull your foot towards your shin, strengthening the muscles in the front of the shin and improving ankle mobility. This exercise supports running, squats, and jumps while reducing the risk of Achilles and anterior shin strain injuries.

Front of the shinResistance bandMobility

GlutesMobilityBodyweight

Split Squat

Split Squat Hips Fix is a bodyweight exercise that improves the mobility of the hip flexors and glutes, as well as hip stability. It is suitable for warming up or for recovery training, especially if tightness or asymmetry in the hips hinders split squat technique.

GlutesMobilityBodyweight

Pike Push Up

The pike push-up variation emphasizes the chest by shifting body weight forward and using a wider hand support. This movement strengthens not only the chest but also the shoulders and triceps, while improving core control. It is suitable for bodyweight training without equipment.

Barbell Glute Bridge

The Barbell Glute Bridge strengthens the glutes and posterior chain, improving hip extension strength and explosiveness. The movement also helps transfer power more effectively during running and squats.

BodyweightBeginnerInner Thighs

Side Lunge

The Side Lunge strengthens especially the front of the thigh and inner thighs as well as the glutes. The movement also improves hip mobility and balance with every lateral step.

BodyweightBeginnerInner Thighs

Barbell Pendlay Row

The Barbell Pendlay Row is an explosive and technical rowing variation where the barbell is lifted from the floor with each repetition. The movement emphasizes upper back strength and back thickness while improving pulling technique. It is suitable for developing strength and explosiveness.

Combination ExerciseBarbellIntermediate

Landmine Squat And Press

The Landmine Squat and Press is a combination exercise that merges a squat with an overhead press against a barbell attached to a landmine. This movement primarily develops lower body strength, core control, and shoulder pressing power.

Combination ExerciseBarbellIntermediate

Cable Shoulder Press

Cable shoulder press is performed on a cable machine in a vertical position and specifically develops shoulder strength and control. The stable resistance throughout the range of motion helps maintain tension in the deltoids and improves shoulder stability. It is suitable for replacing dumbbell or barbell shoulder presses.

Barbell Wrist Curl

Wrist curls with a barbell strengthen the forearm flexors and improve grip strength. The movement is performed seated or standing, with a controlled range of motion and a steady tempo.

Upper BackGymFoundational Exercise

Lever Narrow Grip Seated Row

The narrow grip seated cable row targets the pull specifically to the upper back and scapular adduction. The seated movement helps improve posture and pulling strength while strongly activating the arms.

Upper BackGymFoundational Exercise

Upper BackIntermediateImbalance Correction

Lever Alternating Narrow Grip Seated Row

The alternating narrow grip seated row with a lever arm effectively strengthens the upper back and scapular support muscles unilaterally. Alternating helps correct imbalances and improves scapular control and pulling strength.

Upper BackIntermediateImbalance Correction

Glute musclesSmith machineStrength training

Smith Hip Thrust

The Smith hip thrust targets the glutes and posterior chain with a stable range of motion using the Smith machine. The machine helps keep the bar in line, allowing you to focus on effective hip extension and muscle engagement.

Glute musclesSmith machineStrength training

Glute workoutSmith machineIntermediate

Smith Sumo Squat

Smith Sumo Squat Hips is a variation of the sumo squat that uses the Smith machine with a movement pattern that emphasizes hip thrusts. This exercise specifically develops the glutes and inner thigh adductors while improving hip control.

Glute workoutSmith machineIntermediate

QuadricepsSmith machineFoundational movement

Smith Full Squat

The Smith squat (full squat) primarily strengthens the quadriceps and glutes, providing a guided movement path for safer loading. It is suitable for developing muscle mass and strength as well as building foundational lower body strength.

QuadricepsSmith machineFoundational movement

Lever Bent Over Row With V Bar

The V-handle bent-over row for the back primarily develops the upper back and scapular control. The movement also engages the biceps and core, allowing for heavy sets with a stable range of motion.

AdvancedStrongmanFull Body

Strongman Car Flip

Strongman Car Flip is a comprehensive explosive lift/tip that belongs to strength sports, where a car is turned upright and flipped over. The movement requires great full-body strength, leg explosiveness, core stability, and safe lifting and pushing techniques.

AdvancedStrongmanFull Body

IntermediateNo equipmentGlutes

Skater Hops

Skater Hops are a lateral jump exercise that develops lower body strength, coordination, and agility. The movement particularly targets the glutes and thighs while strengthening ankle and knee control.

IntermediateNo equipmentGlutes

Upper BackDumbbellsBack Thickness

Dumbbell Hammer Grip Incline Bench Two Arm Row

The two-handed row performed with a hammer grip using dumbbells while lying face down on an incline bench develops the upper back and rear deltoids. A neutral grip reduces wrist strain and emphasizes scapular control. It is suitable for training back thickness and scapular control.

Upper BackDumbbellsBack Thickness

AbsBodyweightEndurance

Bear Crawl

Bear crawl is a full-body activating crawling movement that develops core control, shoulder stability, and movement coordination. It is suitable for warming up, strength control training, and athletic coordination.

AbsBodyweightEndurance

EnduranceBodyweightIntermediate

Burpee With Push Up

Burpee with Push Up is a full-body explosive combination exercise that raises your heart rate and develops strength and endurance. The movement includes a push-up and a jump phase, which particularly targets the upper body, core, and lower limbs.

EnduranceBodyweightIntermediate

QuadricepsStrength TrainingBasic Movement

Lever Seated Leg Press

The plate-loaded seated leg press strengthens the quadriceps and glutes through a controlled range of motion. The machine allows for safe and precise adjustment of the load and control of knee and hip movement. Suitable for both building basic strength and developing muscle mass.

QuadricepsStrength TrainingBasic Movement

BodyweightQuadricepsHome Workout

Bodyweight Pulse Squat

The pulse squat is a variation of the squat where you move in a small range of motion at the bottom position to increase the burn in the front of the thighs. It is great for bodyweight exercises and develops the front thighs as well as the support of the glutes and core.

BodyweightQuadricepsHome Workout

QuadricepsBalanceStrength

Bulgarian Split Squat

The Bulgarian squat with the back leg elevated strengthens the quadriceps and glutes, while also improving balance. This movement heavily loads one leg and enhances hip control. It is suitable for both muscle mass and strength development.

QuadricepsBalanceStrength

BeginnerBodyweightFundamental Exercise

Forward Lunge

The Forward Lunge effectively develops the quadriceps and glutes while improving lower limb control and balance. Suitable for both home and gym workouts and can be modified with weights or body weight.

BeginnerBodyweightFundamental Exercise

BicepBarbellFoundational Exercise

Barbell Curl

The standing barbell curl effectively develops the front of the upper arm and grip strength in the forearms. This movement is suitable for developing basic strength and muscle mass in the upper body.

BicepBarbellFoundational Exercise

AbdominalsBeginnerHome workout

Alternate Lying Floor Leg Raise

Alternating leg raises while lying on your back specifically target the front of the core and deep stabilizing muscles. This movement improves core control, hip flexor endurance, and pelvic control. Suitable for both warm-ups and core workouts.

AbdominalsBeginnerHome workout

GlutesLever MachineIntermediate

Lever Hip Thrust

The hip thrust performed on a machine effectively targets the glutes and hamstrings while minimizing the load on the lower back. The range of motion is guided and safe, making the exercise suitable for both beginners and experienced individuals. An excellent choice for developing glute strength and mass.

GlutesLever MachineIntermediate

Glute musclesLever machineBeginner

Lever Seated Hip Abduction

The seated hip abduction on a lever machine strengthens the lateral parts of the glutes and the stabilizing muscles of the pelvis. The movement specifically targets the gluteus medius/minimus area and helps improve the alignment of the knee and pelvis. It is suitable for both lower limb strength training and rehabilitation use.

Glute musclesLever machineBeginner

QuadricepsBarbellFundamental Exercise

Barbell Squat

The barbell squat effectively develops lower body strength and mass, particularly in the quadriceps and glutes. The movement also strengthens core stability and improves functional performance in daily life and sports.

QuadricepsBarbellFundamental Exercise

EnduranceBeginnerCross Trainer

Walk Elliptical Cross Trainer Cardio

Walking on an elliptical cross trainer is a joint-friendly endurance workout that improves aerobic fitness and activates lower body muscles. The movement is suitable for all fitness levels and allows for precise adjustment of resistance and incline.

EnduranceBeginnerCross Trainer

Inner ThighsBeginnerGym Equipment

Lever Seated Hip Adduction

The hip adduction performed while seated on the machine targets the inner thighs. This exercise strengthens the adductor muscles, supports pelvic control and knee alignment, and helps prevent strain issues in the groin area.

Inner ThighsBeginnerGym Equipment

Upper BackLat Pulldown MachineStrength

Reverse Grip Machine Lat Pulldown

The reverse grip lat pulldown machine targets the pull specifically to the latissimus dorsi and mid-back. Pulling down with a narrow, supinated (palms facing you) grip also emphasizes the biceps and helps keep the elbows close to the sides.

Upper BackLat Pulldown MachineStrength

Jump RopeEnduranceHome Workout

Skip Jump Rope

The alternating jump with a jump rope (skip) is a heart-pumping cardio exercise that develops coordination, agility, and leg endurance. It is suitable for warming up or interval training in a small space.

Jump RopeEnduranceHome Workout

Walking On Incline Treadmill Cardio

Walking on an incline treadmill is a joint-friendly aerobic exercise that effectively raises your heart rate. The incline increases the load on the lower limbs and glutes while improving oxygen uptake.

BeginnerAbdominal MusclesHome Workout

Shoulder Tap

Shoulder Tap Waist is a bodyweight exercise where you hold a plank position and alternately touch your waist with your hand. The movement challenges core stability, shoulder control, and hip control.

BeginnerAbdominal MusclesHome Workout

Dumbbell Rear Delt Row

Dumbbell Rear Delt Row is a free weight pulling/rowing variant that particularly emphasizes the rear deltoids and upper back. This movement improves scapular control, shoulder girdle stability, and posture.

ShouldersCable MachineIsolation Movement

Cable Leaning Lateral Raise

The cable machine side raise while leaning forward effectively isolates the middle deltoid muscle and maintains a consistent load throughout the range of motion. The tilt increases the range of motion and reduces compensation, improving the feel in the shoulders.

ShouldersCable MachineIsolation Movement

EnduranceAssault BikeIntermediate

Assault Bike Run

Assault Bike Run Cardio is a high-intensity endurance workout that combines Assault Air Bike cycling and running. It is an effective way to raise your heart rate, improve your oxygen uptake, and develop overall body work capacity.

EnduranceAssault BikeIntermediate

DumbbellGlutesExplosive movement

Dumbbell One Arm Snatch

The one-arm dumbbell snatch is a dynamic full-body explosive movement that develops strength, speed, and coordination. The movement particularly loads the hip extension and shoulder girdle stability, making it suitable for improving athletic performance.

DumbbellGlutesExplosive movement

Upper BackPull-Up BarStrength

Reverse Grip Pull Up

Reverse Grip Pull Up is a variation of the pull-up where the grip is from underneath (palms facing you) and the emphasis is on the back. This movement particularly develops the upper back and biceps while strengthening the grip.

Upper BackPull-Up BarStrength

BodyweightBeginnerBasic Movement

Air Squat

The Air Squat is a bodyweight squat that primarily strengthens the quadriceps and glutes while improving hip and ankle mobility. It is suitable for warming up, building foundational strength, and practicing working techniques without additional load.

BodyweightBeginnerBasic Movement

Cable Bent Over One Arm Lateral Raise

The one-arm lateral raise in the cable machine, performed in a bent-over position, specifically develops the lateral part of the shoulder muscle and enhances shoulder definition. The movement also engages the muscles that support the shoulder blades and requires good core control. It is suitable for shoulder hypertrophy and improving range of motion control.

Upper BackDip StationStrength

Hammer Grip Pull Up On Dip Cage

Neutral grip pull-up on a dip station, where the hands grasp parallel handles. This movement primarily develops the upper back and biceps, offering a wrist-friendly grip compared to traditional overhand or underhand grips.

Upper BackDip StationStrength

BeginnerNo equipmentNeck

Neck Circle Stretch

Neck rotation exercise where the head is slowly rotated in a circle to mobilize the neck and shoulder area. Suitable for warming up or as a restorative break during long periods of sitting.

BeginnerNo equipmentNeck

Oblique MuscleBodyweightCore

Front To Side Plank

Front to Side Plank is a bodyweight exercise that develops core control, where you transition from a front plank to a side plank in a controlled manner. The movement particularly challenges the oblique abdominal muscles and deep stabilizing muscles while improving body stability.

Oblique MuscleBodyweightCore

Battle RopesEnduranceIntermediate

Battling Ropes Half Kneeling Cardio

The battle rope interval performed in a half squat raises the heart rate and develops upper body endurance as well as core control. The position reduces lower back strain and emphasizes hip and core stabilization. It is suitable as an effective cardio finisher or for warming up.

Battle RopesEnduranceIntermediate

EnduranceAirRunnerLeg Workout

Assault Run

Assault Run Cardio is a high-intensity running workout performed on the Assault AirRunner or a similar self-propelled treadmill. It develops endurance, power, and running economy through interval-type sprints.

EnduranceAirRunnerLeg Workout

MobilityBeginnerExercise mat

Kneeling Back Rotation Stretch

A spinal twist stretch performed in a kneeling position that opens up the thoracic spine and improves upper back mobility. This movement helps reduce back stiffness and improve posture as well as rotational mobility in daily life and sports.

MobilityBeginnerExercise mat

BicepLever MachineBeginner

Lever Biceps Curl

The lever arm bicep curl strengthens the biceps using the machine's lever arm mechanism, which provides consistent resistance throughout the entire range of motion. It is suitable for developing arm mass and strength endurance, as well as being an isolation exercise in upper body programs.

BicepLever MachineBeginner

Dumbbell Alternate Front Raise

The alternating dumbbell front raise strengthens the front of the shoulder area and improves shoulder control. The movement isolates especially the front deltoids and helps develop balanced strength in the shoulder girdle. Suitable for warming up or as a main exercise in shoulder training with light to moderate weights.

Dumbbell Hammer Preacher Curl

The hammer grip preacher curl with dumbbells emphasizes the work of the forearm and the brachialis muscle while keeping the palms facing each other. The preacher bench supports the upper arm, reduces cheating, and improves muscle feel.

CalvesSmith machineIntermediate

Smith Seated Calf Raise

The Smith seated calf raise effectively targets the calves with a stable range of motion. When performed seated, it isolates the soleus muscle specifically and allows for safe loading thanks to the guidance of the Smith machine.

CalvesSmith machineIntermediate

TricepDumbbellBeginner

Dumbbell One Arm Triceps Extension

The one-arm dumbbell overhead extension strengthens the triceps and improves elbow extension strength. The movement specifically targets the back of the upper arm and develops muscle definition in the arms.

TricepDumbbellBeginner

Glute WorkoutCable TrainingIntermediate

Cable Donkey Kickback

Cable Donkey Kickback strengthens the glutes and hamstrings with a kicking motion performed on a cable machine. The movement specifically targets hip extension and helps improve glute activation and pelvic control.

Glute WorkoutCable TrainingIntermediate

KettlebellStrengthCore

Kettlebell Farmers Walk Weightlifts

The kettlebell farmer's walk strengthens grip strength, shoulders, and core stability while improving walking efficiency and posture. The movement engages the entire body during the walk and particularly challenges body control and carrying capacity.

KettlebellStrengthCore

Power SledQuadricepsIntermediate

Power Sled Push Weightlifting

Power Sled Push is a comprehensive pushing movement where you push a loaded sled forward. The exercise develops lower body strength and explosiveness as well as core stability.

Power SledQuadricepsIntermediate

Glute workoutBack extension benchIntermediate

45 Degrees Back Extension

The 45-degree back extension, focusing on the hips, safely strengthens the lower back and glutes. The movement teaches control of the hip extensors and reduces the load on the lower back compared to full back hyperextension. It is suitable for developing core control and strength in the posterior chain.

Glute workoutBack extension benchIntermediate

ShouldersKettlebellFull body

Kettlebell Single Arm Clean And Press Weightlifts

The one-handed kettlebell clean & press is a full-body combination exercise that develops strength, explosiveness, and control of the shoulders and core. The movement combines an explosive lift from the floor or an intermediate position to the shoulder and a controlled overhead press.

ShouldersKettlebellFull body

KettlebellIntermediateExplosive Movement

Kettlebell Snatch Weightlifts

The kettlebell snatch is a powerful full-body explosive movement that specifically develops the posterior chain, shoulders, and core control. The movement improves strength, endurance, and coordination, culminating in a one-handed overhead lockout lift.

KettlebellIntermediateExplosive Movement

ShouldersKettlebellStrength

Kettlebell Rear Delt Row

Kettlebell Rear Delt Row Back targets the rear deltoids and upper back by combining a rowing motion with a rear delt pull. The exercise improves scapular control, posture, and shoulder girdle strength.

ShouldersKettlebellStrength

Dumbbell Bent Arm Laterl Raise

Standing dumbbell exercise where the elbows are kept at about a 90-degree angle and the arms are raised to the sides at shoulder level. The movement targets the shoulders, emphasizing the middle deltoid, and strengthens scapular control.

AbdomenBodyweightEndurance

Mountain Climber

Mountain Climber Cardio is a full-body activating, heart-rate-raising strength exercise that particularly develops core control and endurance. The fast pace burns calories and improves coordination as well as mobility in the hips and shoulders.

AbdomenBodyweightEndurance

MobilityBeginnerFull Body

Worlds Greatest Stretch

The World’s Greatest Stretch is a full-body mobility exercise that opens the hips, thoracic spine, and posterior chain in the same series. It is suitable for warm-ups, recovery workouts, and reducing stiffness.

MobilityBeginnerFull Body

Upper BackBandTechnique

Band Assisted Chin Up

Band-assisted pull-up focusing on upper back activation and scapular control. This movement helps improve pulling technique, reduces elbow and shoulder strain, and corrects back rounding during the pull.

Upper BackBandTechnique

Dumbbell Bent Over Single Arm Row

The one-arm dumbbell row in a bent-over position strengthens the upper and mid-back as well as scapular control. The movement improves back strength and posture and helps balance out asymmetries. Suitable for home or gym.

TricepsResistance BandBeginner

Band Assisted Dip

The resistance band-assisted dip develops the triceps and chest while reducing the load in the bottom position. An excellent way to learn the dip's movement pattern and safely increase repetitions. Also suitable for warming up before heavier dip or push-up variations.

TricepsResistance BandBeginner

CalvesStrength TrainingBeginner

Elevated Standing Calf Raise

Standing calf raises on a step effectively isolate the calves and increase the range of motion as the heels drop below the level of the step. This exercise strengthens the structures surrounding the Achilles tendon and improves ankle mobility and lower limb strength.

CalvesStrength TrainingBeginner

ShouldersBarbellAdvanced

Barbell Behind The Back Push Press Weightlifting

The Barbell Behind The Back Push Press is a weightlifting variation where the barbell rests behind the shoulders and the weight is pushed upwards with effort. The movement particularly targets the shoulder area and upper back, requiring good mobility and body control.

ShouldersBarbellAdvanced

Glute ExerciseDumbbellsBeginner

Dumbbell Hip Thrust

Dumbbell Hip Thrust strengthens the glutes and posterior chain, focusing specifically on hip extension. The movement improves pelvic control, strength, and explosiveness, while supporting running and squats.

Glute ExerciseDumbbellsBeginner

Dumbbell Over Bench Revers Wrist Curl With Mat

The reverse wrist curl with dumbbells over the bench strengthens the forearm extensor muscles and improves wrist control. Using a mat under the forearms adds comfort and support. Suitable for warming up, recovery training, or developing forearm strength.

Cable Kneeling One Arm Lat Pulldown

Kneeling one-arm cable row that targets the latissimus dorsi and upper back specifically. The unilateral pull improves scapular control, core stability, and corrects imbalances. It is excellent for developing back thickness and pulling strength.

Glute MusclesStrength TrainingSquat Rack

Barbell Box Squat

Barbell Box Squat is a squat variation where you sit down in a controlled manner on a platform (box) and rise up focusing on hip extension. The movement teaches the activation of the posterior chain and improves squat depth control as well as strength in hip extension.

Glute MusclesStrength TrainingSquat Rack

Glute MusclesCable MachineBeginner

Cable Kickback

Cable Kickback Hips is a hip extension performed on a cable machine that specifically targets the glutes. This movement strengthens hip extension power, improves glute activation, and supports running as well as lower limb power output.

Glute MusclesCable MachineBeginner

AdvancedBarbellUpper Back

Barbell Muscle Clean Weightlifting

The Barbell Muscle Clean is a weightlifting accessory movement where the barbell is pulled from the hips to the shoulders without dropping into a squat. This exercise develops explosive power, pulling strength, and stability in the upper back and core.

AdvancedBarbellUpper Back

Strength TrainingAdvancedBarbell

Barbell Clean And Jerk Weightlifting

Barbell Clean and Jerk is an Olympic lift that develops full-body strength, power, and coordination. The movement combines the clean and the jerk, requiring mobility, core stability, and precise technique. It is suitable for advanced practitioners or those developing under guidance.

Strength TrainingAdvancedBarbell

BeginnerMobilityHome workout

Seated Rotation Stretch

Seated twist stretch opens the chest and increases spinal rotational mobility. The exercise reduces upper back stiffness and improves posture, especially for those who work at a desk.

BeginnerMobilityHome workout

Upper BackPulley MachineIntermediate

Cable Reverse Grip Pulldown

Narrow, reverse grip pull on the upper or lower pulley emphasizes the wide back muscles and arms with elbows at the sides. The movement is suitable for activating the thickness and lower part of the back with a neutral spine position.

Upper BackPulley MachineIntermediate

Weighted SledGlutesIntermediate

Power Sled Drag Weightlifting

Power Sled Drag develops lower body strength, speed, and pulling endurance by dragging a weighted sled in various directions. The movement particularly targets the glutes and quadriceps while improving stride power and athletic performance.

Weighted SledGlutesIntermediate

MobilityBeginnerNeck-Shoulders

Seated Neck Side Stretch Stretching

Seated neck side bend stretches the lateral muscles of the neck and upper back and helps relieve tension in the shoulder area. A calm, controlled stretch is well suited for warming up or restorative mobility training.

MobilityBeginnerNeck-Shoulders

Lower BackGym EquipmentBasic Exercise

Lever Back Extension

Lever Back Extension strengthens the lower back and glutes through a controlled range of motion. The support of the machine allows for safe back extension and even loading without the involvement of the hands.

Lower BackGym EquipmentBasic Exercise

Cluster Weightlifting

Cluster weightlifting is an advanced set technique where repetitions are performed in small clusters with short micro-rests in between. This allows for heavier loads, better power, and higher quality repetitions than traditional straight sets.

BeginnerHamstringsMobility

Downward Facing Dog Stretching

Downward Facing Dog is a yoga pose that opens the posterior chain, shoulders, and ankles. It improves mobility, body control, and activates the core. Suitable for warming up or restorative stretching.

BeginnerHamstringsMobility

Upper BackIntermediateCambered Bar

Cambered Bar Lying Row

Cambered Bar Lying Row is a back-strengthening rowing variation where you lie face down on a bench and pull a cambered bar towards your chest. This movement reduces the load on the lower back and improves upper back activation and scapular control.

Upper BackIntermediateCambered Bar

Barbell Standing Shoulders Press

Standing barbell overhead press, emphasizing shoulder alignment and scapular control. This movement strengthens the shoulder area and improves the mechanics of pushing overhead. Suitable for fixing shoulder positioning and range of motion.

QuadricepsGym EquipmentStrength

Lever Hack Squat

Lever Hack Squat is a hack squat that emphasizes the hip flexion-extension movement. The exercise particularly develops the quadriceps and glutes in a safe, guided range of motion.

QuadricepsGym EquipmentStrength

Barbell Full Clean Weightlifting

The full clean develops explosive strength, mobility, and coordination throughout the body. The movement includes pulling from the floor, a quick drop into a front squat, receiving the barbell on the front rack, and standing up.

ShouldersCable MachinePosture

Cable Standing Face Pull

The standing cable face pull strengthens the rear shoulder girdle, scapular muscles, and improves posture. The movement helps balance the shoulders and reduces the load of a forward-leaning posture.

ShouldersCable MachinePosture

ShouldersBarbellFoundational Exercise

Barbell Shoulder Grip Upright Row

The upright row with a wide grip using a barbell specifically targets the shoulders and upper neck, reducing strain on the wrists and shoulders compared to a narrow grip. This movement develops the deltoids and trapezius muscles while improving shoulder strength and mass.

ShouldersBarbellFoundational Exercise

MobilityBeginnerHamstrings

3 Leg Dog Pose Stretching

The three-legged dog stretch opens the hip flexors, hamstrings, and calves while improving pelvic control. The movement also enhances shoulder and upper back mobility as well as core support.

MobilityBeginnerHamstrings

Upper BackBarbellExplosive Strength

Barbell Clean High Pull

The Barbell Clean High Pull is an explosive pulling movement that develops strength and speed, particularly in the upper back and shoulders. This movement is an excellent auxiliary exercise for weightlifting technique and is beneficial for sports that require rapid force production.

Upper BackBarbellExplosive Strength

BeginnerRelaxationRecovery

Corpse Pose Savasana

Savasana, or Corpse Pose, is a restorative position performed on the floor that calms the nervous system and alleviates tension throughout the body. This movement is suitable for cool-down, calming the breath, and practicing conscious relaxation.

BeginnerRelaxationRecovery

MobilityBeginnerBody Care

High Lunge Stretching

High Lunge Stretching is a stretch performed from a standing position that improves the mobility of the hip flexors and quadriceps. It also opens up the mobility of the hip and ankle while activating core control. Suitable for warm-up or restorative mobility training.

MobilityBeginnerBody Care

MobilityGlutealIntermediate

Double Pigeon Pose Stretching

Double Pigeon stretch (also known as Agnistambhasana) opens the hips and glutes as a deep stretch in a seated position. The movement alleviates tightness in the lower back and hips and improves mobility in the hip flexors and external rotators. It is suitable for post-workout or as a restorative mobility exercise.

MobilityGlutealIntermediate

BeginnerUpper BackExercise Mat

Thread The Needle Pose Stretching

Thread The Needle stretch opens up the rotation of the thoracic spine and the area around the shoulder blades, as well as alleviating tension in the neck and shoulders. This calm movement improves mobility and relieves stiffness in the upper back.

BeginnerUpper BackExercise Mat

Upper BackBeginnerMobility

Puppy Pose Stretching

Puppy Pose (uttana shishosana) is a gentle stretch that opens the chest and upper back, combining the child's resting pose and downward-facing dog. It improves thoracic spine mobility and reduces tension in the upper back and shoulders.

Upper BackBeginnerMobility

Lizard Pose Stretching

Lizard Pose is a yoga position that opens the hip flexors, inner thighs, and glutes while improving hip mobility. It is suitable for warming up or restorative stretching, especially for hips stiffened by sedentary work.

MobilityIntermediateHamstrings

Warrior Iii Pose Stretching

Warrior III pose (Virabhadrasana III) is a yoga stretch that develops balance and body control, particularly activating the core and hip extensors. The movement improves the mobility of the posterior chain while simultaneously strengthening the stability of the ankle and hip.

MobilityIntermediateHamstrings

BeginnerMobilityYoga Mat

Twisted Leg Lunge Pose Stretching

The Twisted Leg Lunge Pose Stretch is a yoga and mobility exercise that combines a deep hip opener and spinal rotation. It improves the mobility of the hip flexors, elasticity of the glutes and hamstrings, and increases the rotational capacity of the thoracic spine.

BeginnerMobilityYoga Mat

ShouldersIntermediateBodyweight

3 Leg Chatarunga Pose Stretching

A bodyweight stretch inspired by yoga, where you lower into a three-legged Chaturanga position and open the chest and hip flexors. Improves shoulder control, core stability, and hip mobility.

ShouldersIntermediateBodyweight

Upper BackCable RowBasic Movement

Cable Low Seated Row With V Bar

The seated cable row with a V-handle develops back thickness and improves pulling strength. The movement particularly targets the mid-back and shoulder blade control, while also activating the biceps and forearms.

Upper BackCable RowBasic Movement

BeginnerMobilityHip Opening

Warrior Pose Ii Stretching

Warrior Pose II (Virabhadrasana II) is a yoga pose that opens the hips and chest while strengthening the lower body. The movement improves balance, mobility, and body control while stretching the hip adductors and thoracic spine.

BeginnerMobilityHip Opening

AbdomenIntermediateHome Workout

Half Boat Pose Ardha Navasana

Half Boat Pose (Ardha Navasana) is a yoga pose that strengthens the core and improves body control. This stretching and activating position challenges the deep stabilizing muscles as well as the control of the hip flexors.

AbdomenIntermediateHome Workout

ShouldersMobilityBody Care

Dolphin Pose Stretching

Dolphin Pose Stretching is a yoga position that opens the shoulders and upper back while stretching the posterior chain. The movement improves shoulder joint mobility, strengthens core support, and lengthens the hamstrings and calves.

ShouldersMobilityBody Care

Upper BackDumbbellBasic Movement

Dumbbell Pullover

Dumbbell Pullover is a back-focused pullover variation performed with a dumbbell that particularly targets the upper back and latissimus dorsi muscles, as well as the chest opening movement. The exercise also develops core control and shoulder joint mobility.

Upper BackDumbbellBasic Movement

StrengthBodyweightExplosiveness

Bodyweight Slow To Explosive Squats

Slow to explosive squat (bodyweight) emphasizes hip control: controlled descent 3–4 seconds, strong upward thrust from the bottom. Develops lower limb strength, explosiveness, and hip control without additional load.

StrengthBodyweightExplosiveness

MobilityIntermediateYoga

Camel Pose Ustrasana

Camel Pose (Ustrasana) is a back-bending yoga stretch that opens the chest and hip flexors. The movement improves spinal mobility and posture while activating deep stabilizing muscles.

MobilityIntermediateYoga

MobilityBeginnerGluteal Muscles

90 To 90 Stretch

The 90-90 stretch improves external and internal rotation of the hip, as well as control of the lumbar and thoracic spine. The movement is gentle yet effective for office workers and runners who seek better hip mobility. Perform it calmly in sync with your breath.

MobilityBeginnerGluteal Muscles

Diagonal Bend Hold Stretching

Diagonal Bend Hold Stretching is a dynamic full-body stretch where you lean diagonally over your body, opening up the sides, shoulders, and upper back lines. It is particularly suitable for breaks during the workday or as a warm-up to increase spinal mobility and chest opening.

MobilityBeginnerFundamental Movement

Low Lunge Yoga Pose Anjaneyasana I

Anjaneyasana, or low lunge, opens the hip flexors and quadriceps while improving pelvic mobility. The pose also stretches the hamstring of the back leg and strengthens core control. It is suitable for warming up, restorative practice, and alleviating tightness in the hips.

MobilityBeginnerFundamental Movement

Glute musclesDumbbellsIntermediate

Dumbell Glute Dominant Bulgarian Split Squat

The glute-focused Bulgarian split squat with dumbbells emphasizes the hip flexion-extension movement, allowing the glutes to do the primary work. With the back leg on an elevated surface, a long step, and the front hip being pushed back, the load is directed to the glutes.

Glute musclesDumbbellsIntermediate

Home workoutBeginnerHamstrings

Forward Bend Back Stretch Stretching

Standing forward bend stretch with back stretch. It particularly stretches the muscles of the back and hamstrings and improves the mobility of the lower back and hips.

Home workoutBeginnerHamstrings

MobilityUpper BackWall

Single Arm Lat Stretch Against Wall Stretching

The one-arm wide back stretch against the wall opens up the lats, chest, and shoulders. A calm, controlled stretch improves upper body mobility and reduces tightness after workouts.

MobilityUpper BackWall

Upper BackPull-Up BarStrength Training

Pull Up

Pull-ups (back-focused) strengthen the upper back and biceps and improve pulling strength. The movement also develops scapular control and core stability. Suitable for progression with added weights or assisted with bands.

Upper BackPull-Up BarStrength Training

Push Up M Chest

Push Up M Chest Fix is a variation of the push-up where the elbows and hand angle are directed into an M shape to emphasize chest muscle activation. This movement strengthens the entire upper body and improves shoulder stability and pushing line control.

Push Up W Chest

Push Up W Chest is a push-up variant that emphasizes chest activation with a wide, externally rotated hand position and a movement pattern that compresses towards the chest. It is suitable for bodyweight training and develops upper body pushing strength as well as scapular control.