Strength

Gluteus Maximus, Hamstrings, Erector Spinae

Barbell

Trapezius, Latissimus Dorsi, Forearms, Core

Weightlifting, Powerlifting, Football, General Athletic Development

snatch-grip deadlift, snatch grip deadlift, wide grip deadlift, posterior chain, upper back, strength, hinge, strength, maximum strength, posterior chain strength, barbell

Wide-Grip Hip Hinge Pull

Strength

L-Sit Hold

A supported hold on parallel bars or a dip station with the legs held straight out in front at hip height.

Trunk Stability

Rectus Abdominis, Hip Flexors

Dip Station, Bodyweight

Quadriceps, Triceps Brachii, Deltoids, Latissimus Dorsi

Bodybuilding, General Athletic Development, Gymnastics, MMA, BJJ

l-sit hold, l sit, parallel bars, core, gymnastic strength, dip station, bodyweight, rectus abdominis, hip flexors

Isometric Hip Flexion in Support

Strength

Eccentric Dip

A dip in which only the lowering phase is performed, using a jump or step to return to the top.

Triceps Brachii, Pectoralis Major

Dip Station, Bodyweight

Deltoids, Rectus Abdominis

Bodybuilding, General Athletic Development, Gymnastics, MMA, BJJ

eccentric dip, eccentric dip, dip negative, dip progression, dip station, bodyweight, triceps brachii, pectoralis major

Eccentric-Only Vertical Push

Strength

Straight-Bar Dip

A dip performed over a single straight bar, which shifts the torso forward and loads the chest more than parallel bars.

Pectoralis Major, Triceps Brachii

Dip Station, Bodyweight

Deltoids, Rectus Abdominis, Latissimus Dorsi

Bodybuilding, General Athletic Development, MMA, BJJ, Wrestling

straight-bar dip, straight bar dip, dip station, chest, pressing, dip station, bodyweight, pectoralis major, triceps brachii

Vertical Push Over a Fixed Bar

Strength

Trap Bar Split Squat

A split squat performed standing inside a trap bar, which loads heavily without any shoulder or wrist demand.

Unilateral Strength

Quadriceps, Gluteus Maximus

Trap Bar

Hamstrings, Adductors, Erector Spinae

General Athletic Development, Football, Rugby, Tactical / Military, Powerlifting

trap bar split squat, trap bar split squat, unilateral strength, hex bar, trap bar, quadriceps, gluteus maximus

Split Stance Squat with Neutral Load

Strength

Trap Bar Romanian Deadlift

A Romanian deadlift performed inside a trap bar, which keeps the load in line with the hips and spares the lower back.

Hamstrings, Gluteus Maximus

Trap Bar

Erector Spinae, Trapezius, Forearm Flexors

General Athletic Development, Football, Rugby, Tactical / Military, Powerlifting

trap bar romanian deadlift, trap bar rdl, hex bar romanian deadlift, hamstrings, trap bar, hamstrings, gluteus maximus

Hip Hinge with Neutral Grip

Strength

Wrist Roller

Rolling a weighted rope up and down a handle held at arm level, working the wrist in both directions.

Grip Strength

Forearm Flexors, Forearm Extensors

Weight Plate

Deltoids, Trapezius

General Athletic Development, MMA, BJJ, Wrestling, Rugby, Tactical / Military, Olympic Weightlifting

wrist roller, wrist roller, forearm, grip endurance, weight plate, forearm flexors, forearm extensors

Repeated Wrist Flexion and Extension Under Load

Strength

Towel Pull-Up

A pull-up performed gripping two towels draped over the bar, greatly increasing the grip demand.

Grip Strength

Latissimus Dorsi, Forearm Flexors

Pull-Up Bar

Biceps Brachii, Rhomboids, Trapezius

General Athletic Development, MMA, BJJ, Wrestling, Rugby, Tactical / Military, Olympic Weightlifting

towel pull-up, towel pull up, grip, grappling, vertical pull, pull-up bar, latissimus dorsi, forearm flexors

Vertical Pull with Neutral Crush Grip

Strength

Trapezius, Obliques, Erector Spinae

Plate Pinch Hold

Holding two smooth plates pinched between the thumb and fingers for time.

General Athletic Development, MMA, BJJ, Wrestling, Rugby, Tactical / Military, Olympic Weightlifting

plate pinch hold, plate pinch, grip strength, pinch grip, weight plate, forearm flexors

Isometric Pinch Grip Hold

Strength

Reverse Nordic Curl

A tall-kneeling lean backwards that loads the quadriceps and hip flexors eccentrically at long lengths.

Injury Resilience

Rectus Abdominis, Gluteus Maximus

Mat

Quadriceps, Hip Flexors

Sprinting, Football, Soccer, Basketball, General Athletic Development

reverse nordic curl, reverse nordic, quadriceps eccentric, knee health, mat, quadriceps, hip flexors

Kneeling Eccentric Knee Extension

Strength

Psoas March

A supine march against band resistance with the lower back pinned to the floor.

Trunk Stability

Hip Flexors, Rectus Abdominis

Resistance Band, Mat

Transverse Abdominis, Obliques, Quadriceps

Sprinting, Football, Soccer, General Athletic Development, Hockey

psoas march, psoas march, hip flexor strength, dead bug variation, resistance band, mat, hip flexors, rectus abdominis

Supine Alternating Hip Flexion Against Resistance

Strength

Obliques, Gluteus Medius, Transverse Abdominis

Copenhagen Plank

A side plank with the top leg supported on a bench, loading the adductors isometrically.

Soccer, Football, Hockey, Rugby, MMA, General Athletic Development

copenhagen plank, copenhagen plank, adductor, groin injury prevention, bench, adductors

Side Plank with Hip Adduction

Strength

General Athletic Development, MMA, Boxing, Wrestling, BJJ, Tactical / Military

Weighted Sit-Up

A loaded trunk flexion exercise that builds the abdominals through a full range with progressive resistance.

Hip Flexors, Obliques

weighted sit-up, plates, rectus abdominis, hypertrophy

Trunk Flexion

Strength

Hypertrophy

Cable Crunch

A kneeling cable crunch that allows the trunk flexors to be loaded progressively like any other muscle.

Rectus Abdominis

Obliques

cable crunch, cable machine or resistance band, rectus abdominis, hypertrophy

Trunk Flexion

Strength

Hypertrophy

Latissimus Dorsi, Trapezius, Trunk

Dead Hang

Hanging from a bar for time builds grip endurance and decompresses and mobilises the shoulders.

dead hang, pull-up bar, forearms, strength

Isometric Hang

Strength

Overhead Cable Triceps Extension

Extending the elbows with the arms overhead loads the long head of the triceps in a stretched position.

Triceps Brachii

Trunk, Forearms

overhead cable triceps extension, cable machine or resistance band, triceps brachii, hypertrophy

Elbow Extension

Strength

Hypertrophy

Cable Triceps Pushdown

A cable isolation exercise for the triceps with constant tension and an easily adjustable load.

Triceps Brachii

Forearms

cable triceps pushdown, cable machine or resistance band, triceps brachii, hypertrophy

Elbow Extension

Strength

Hypertrophy

Incline Dumbbell Curl

Curling with the arms hanging behind the body puts the biceps under stretch, increasing the training stimulus.

incline dumbbell curl, dumbbells, incline bench, biceps brachii, hypertrophy

Elbow Flexion

Strength

Hypertrophy

Dumbbell Hammer Curl

A neutral-grip curl that emphasises the brachialis and brachioradialis as well as the biceps.

Dumbbell

Biceps Brachii, Forearms

Brachialis

dumbbell hammer curl, dumbbells, biceps brachii, forearms, hypertrophy

Elbow Flexion

Strength

Hypertrophy

Barbell Biceps Curl

The standard barbell curl, loading elbow flexion with both arms working together.

barbell biceps curl, barbell, biceps brachii, hypertrophy

Elbow Flexion

Strength

Hypertrophy

Forearms, Levator Scapulae

Barbell Shrug

A direct trap exercise that loads scapular elevation heavily and also builds the grip.

General Athletic Development, Football, Rugby, Hockey, Bodybuilding

barbell shrug, barbell, trapezius, hypertrophy

Scapular Elevation

Strength

Hypertrophy

Trapezius, Serratus Anterior

Dumbbell Lateral Raise

The classic side-delt isolation exercise, raising the arms out to the sides against gravity.

dumbbell lateral raise, dumbbells, deltoids, hypertrophy

Shoulder Abduction

Strength

Hypertrophy

Rhomboids, Middle Trapezius

Dumbbell Reverse Fly

A hinged rear-deltoid isolation exercise that balances the pressing-heavy shoulders of most lifters.

General Athletic Development, Bodybuilding, Volleyball, Baseball, Tennis

dumbbell reverse fly, dumbbells, posterior deltoid, hypertrophy

Horizontal Abduction

Strength

Hypertrophy

Straight-Arm Pulldown

A cable isolation exercise that trains shoulder extension and lets you feel the lats without the arms doing the work.

Latissimus Dorsi

Triceps Brachii, Trunk

straight-arm pulldown, cable machine or resistance band, latissimus dorsi, hypertrophy

Shoulder Extension

Strength

Hypertrophy

Cable Face Pull

A high cable pull to the face that trains the rear deltoids, mid traps and external rotators, balancing heavy pressing.

Injury Resilience

Posterior Deltoid, Middle Trapezius

Rhomboids, Rotator Cuff, Lower Trapezius

General Athletic Development, Volleyball, Baseball, Tennis, Bodybuilding

cable face pull, cable machine or resistance band, posterior deltoid, middle trapezius, strength

Horizontal Pull with External Rotation

Strength

Inverted Row

A bodyweight horizontal pull under a fixed bar, scalable by changing the body angle.

Rhomboids, Latissimus Dorsi

Squat Rack

Middle Trapezius, Posterior Deltoid, Biceps Brachii, Trunk

inverted row, rack, rhomboids, latissimus dorsi, strength

Strength

Chest-Supported T-Bar Row

A chest-supported row that removes the lower back from the equation so the mid back can be loaded heavily.

Rhomboids, Latissimus Dorsi

Machine, Weight Plate

Middle Trapezius, Posterior Deltoid, Biceps Brachii

chest-supported t-bar row, machine, plates, rhomboids, latissimus dorsi, hypertrophy

Strength

Hypertrophy

Seated Cable Row

A seated horizontal pull with constant cable tension that builds the mid back and lats through a controlled range.

Rhomboids, Latissimus Dorsi

Middle Trapezius, Posterior Deltoid, Biceps Brachii

seated cable row, cable machine or resistance band, rhomboids, latissimus dorsi, hypertrophy

Strength

Hypertrophy

Rhomboids, Middle Trapezius, Biceps Brachii, Obliques

Single-Arm Dumbbell Row

A supported one-arm row that allows a long range and heavy loading of the lat with minimal spinal stress.

single-arm dumbbell row, dumbbell, bench, latissimus dorsi, hypertrophy

Strength

Hypertrophy

Pendlay Row

A strict barbell row from the floor with a horizontal torso, performed as a series of dead-stop pulls.

Latissimus Dorsi, Rhomboids

Barbell

Middle Trapezius, Posterior Deltoid, Erector Spinae

General Athletic Development, Powerlifting, Olympic Weightlifting

pendlay row, barbell, latissimus dorsi, rhomboids, strength

Strength

Barbell Bent-Over Row

A hinged barbell row that loads the whole back heavily while the trunk and hips work isometrically.

Latissimus Dorsi, Rhomboids

Barbell

Middle Trapezius, Posterior Deltoid, Erector Spinae, Biceps Brachii

General Athletic Development, Powerlifting

barbell bent-over row, barbell, latissimus dorsi, rhomboids, strength

Strength

Biceps Brachii, Rhomboids, Middle Trapezius

Lat Pulldown

A machine vertical pull that allows precise loading, making it ideal for building lat strength before full pull-ups.

lat pulldown, machine, latissimus dorsi, hypertrophy

Vertical Pull

Strength

Hypertrophy

Chin-Up

A supinated-grip vertical pull that recruits the biceps more heavily than the pull-up while still loading the lats hard.

Latissimus Dorsi, Biceps Brachii

Pull-Up Bar

Rhomboids, Middle Trapezius, Forearms

chin-up, pull-up bar, latissimus dorsi, biceps brachii, strength

Vertical Pull

Strength

Biceps Brachii, Rhomboids, Middle Trapezius, Forearms

Pull-Up

The fundamental bodyweight vertical pull, built on the lats and upper back with a pronated grip.