Exercises

546 of 616

Beast Position (Hold)

BWShoulders · Core

Beast Reach

BWObliques · Latissimus Dorsi

Crab Position (Hold)

BWGlutes · Triceps

Crab Reach

BWGlutes · Shoulders

Ape

BWQuadriceps · Glutes

Frogger

BWHip Adductors · Quadriceps

Underswitch (Beast to Crab)

BWObliques · Shoulders

Sidekick-Through

BWHip Abductors · Obliques

Scorpion Reach

BWHip Rotators · Obliques

Traveling Beast

BWShoulders · Core

Traveling Crab

BWGlutes · Triceps

Beast to Crab Flow

BWCore · Shoulders

Loaded Beast

BWShoulders · Core

Ape Sweep

BWHip Rotators · Quadriceps

Beast Reach and Side Swipe

BWObliques · Thoracic Spine Rotators

Bear Crawl (Forward)

BWShoulders · Core

Bear Crawl (Backward)

BWTriceps · Core

Bear Crawl (Lateral)

BWHip Abductors · Core

Bear Crawl (Diagonal)

BWCore · Hip Rotators

Crab Walk (Forward)

BWGlutes · Triceps

Crab Walk (Backward)

BWTriceps · Glutes

Crab Walk (Lateral)

BWGlutes · Hip Abductors

Cross-Body Crawl

BWObliques · Hip Flexors

Leopard Crawl

BWCore · Shoulders

Spider Crawl

BWHip Adductors · Core

Inchworm Walk-Out

BWHamstrings · Core

Duck Walk

BWQuadriceps · Glutes

Frog Jumps (In Place)

BWQuadriceps · Glutes

Bunny Hops

BWHip Flexors · Shoulders

Bear Sit / Bear Hover Hold

BWCore · Shoulders

Frog Stand (Crow Pose)

BWCore · Wrist Flexors

Crow to Headstand

BWCore · Shoulders

L-Sit Progression (Tuck Hold)

BWHip Flexors · Core

Elevator (Beast-Crab-Beast)

BWCore · Shoulders

Rocking in Beast

BWShoulders · Ankles

Rocking in Crab

BWShoulders · Glutes

Cossack Squat Flow (Side to Side)

BWAdductors · Quadriceps

Deep Squat Hold + Reach

BWHip Adductors · Thoracic Spine Rotators

Frog Stretch to Pigeon Flow

BWAdductors · Glutes

90/90 Hip Transition

BWHip Rotators · Glutes

Get-Up Sit-Through

BWCore · Glutes

Sit-Through (Breakdance-Style)

BWObliques · Shoulders

Kick-Through

BWHip Flexors · Obliques

DB Farmer Carry (Heavy, Short Distance)

DBForearms · Trapezius

DB Farmer Carry (Moderate Load, Long Distance)

DBForearms · Trapezius

DB Farmer Carry Sprint

DBForearms · Glutes

KB Farmer Carry

KBForearms · Trapezius

Farmer Carry with Weight Vest (Layered Load)

DBForearms · Trapezius

KB Suitcase Carry (One-Arm)

KBObliques · Quadratus Lumborum

DB Suitcase Carry

DBObliques · Quadratus Lumborum

Heavy Asymmetric Offset Load Carry

DBObliques · Quadratus Lumborum

Single-Arm KB Overhead Carry (Waiter Walk)

KBDeltoids · Rotator Cuff

Double KB Overhead Carry

KBDeltoids · Rotator Cuff

DB Overhead Carry

DBDeltoids · Rotator Cuff

Bottoms-Up KB Carry

KBRotator Cuff · Forearms

Single KB Front Rack Walk

KBRectus Abdominis · Obliques

Double KB Front Rack Walk

KBRectus Abdominis · Obliques

DB Front Rack Walk

DBRectus Abdominis · Obliques

Waiter + Suitcase Offset Carry

KBObliques · Deltoids

Rack + Suitcase Offset Carry

KBObliques · Rectus Abdominis

Bear Hug Carry (Sandbag or Heavy Plate)

SandbagCore · Erector Spinae

Yoke Walk (Sandbag Substitute)

SandbagCore · Erector Spinae

Turkish Get-Up + Overhead Carry

KBShoulders · Core

Waiter's Walk with Rotation

KBDeltoids · Obliques

Farmer Walk with Lunges (Compound)

DBQuadriceps · Glutes

Heavy Ruck Slow Walk

RuckErector Spinae · Glutes

Ruck Weighted (Max Load, Short Distance)

RuckErector Spinae · Glutes

Solo Mitt-Style - Called Combos (Imaginary Trainer)

ShadowShoulders · Core

Solo Reaction Drills - Tennis Ball / Reaction Ball

BWForearms · Core

Conditioning Bag Work - 30-30 Intervals

BagCardiovascular System · Shoulders

Conditioning Bag Work - Ali Intervals (3-Min Round, 1-Min Light)

BagCardiovascular System · Shoulders

Conditioning Bag Work - Death Round (Max Output Continuous)

BagCardiovascular System · Shoulders

Specialty - Slip Rope Bungee (Squat Rack Setup)

BandQuadriceps · Glutes

Shadow Boxing - Jab-Cross (1-2) Basics

ShadowShoulders · Triceps

Shadow Boxing - 3-Punch Combos (Jab-Cross-Hook)

ShadowShoulders · Obliques

Shadow Boxing - Defensive Footwork (Slip, Roll, Pivot)

ShadowGlutes · Obliques

Shadow Boxing - Feint Work

ShadowCore · Hip Flexors

Shadow Boxing Rounds - 3-Minute Intervals

ShadowCardiovascular System · Shoulders

Shadow Boxing - Slip and Counter Drill

ShadowObliques · Glutes

Shadow Boxing - Body-Body-Head Combination

ShadowObliques · Quadriceps

Shadow Boxing - Southpaw Stance

ShadowObliques · Glutes

Shadow Boxing - Level Change with Slip (Duck Under)

ShadowQuadriceps · Glutes

Shadow Boxing Footwork Ladder - Pivots and Angles

ShadowCalves · Glutes

Heavy Bag - Technical Jab

BagShoulders · Triceps

Heavy Bag - Technical Cross

BagObliques · Glutes

Heavy Bag - Lead Hook (Head and Body)

BagObliques · Lats

Heavy Bag - Rear Hook (Head and Body)

BagObliques · Glutes

Heavy Bag - Lead Uppercut

BagQuadriceps · Glutes

Heavy Bag - Rear Uppercut

BagGlutes · Quadriceps

Heavy Bag - Body Shots Only (Rip the Ribs / Liver)

BagObliques · Quadriceps

Heavy Bag - Combination 1-2 (Jab-Cross)

BagShoulders · Obliques

Heavy Bag - Combination 1-2-3 (Jab-Cross-Hook)

BagShoulders · Obliques

Heavy Bag - Combination 1-2-3-4 (Four-Punch)

BagShoulders · Obliques

Heavy Bag - Combination Ladder (Increasing Punch Count)

BagShoulders · Core

Heavy Bag - Six-Punch Combination

BagShoulders · Core

Heavy Bag - Front Kick (Push Kick / Teep)

BagHip Flexors · Quadriceps

Heavy Bag - Roundhouse Kick

BagGlutes · Hip Flexors

Heavy Bag - Muay Thai Knees

BagHip Flexors · Glutes

Heavy Bag - Freestyle Rounds

BagCardiovascular System · Shoulders

Heavy Bag - Speed Round (Light and Fast)

BagShoulders · Cardiovascular System

Heavy Bag - Power Round (Few, All-Out)

BagGlutes · Obliques

Heavy Bag - Ali Shuffle Footwork Drill

BagCalves · Quadriceps

Heavy Bag - Half-Step Combination Drill

BagCalves · Quadriceps

Heavy Bag - Footwork Drills (Circle and Angle Change)

BagCalves · Glutes

Reflex Bag - Straight Punches

ReflexShoulders · Triceps

Reflex Bag - Timing Drill (Single Punch, Bounce-Back Read)

ReflexShoulders · Core

Reflex Bag - Hook and Slip

ReflexObliques · Shoulders

Reflex Bag - 1-2 Slip 1-2

ReflexShoulders · Obliques

Reflex Bag - Duck-Under and Counter

ReflexQuadriceps · Glutes

Reflex Bag - Freestyle Work

ReflexShoulders · Core

Reflex Bag - Slip Rope + Reflex Bag Combo

ReflexQuadriceps · Glutes

Reflex Bag - Long Slip (Roy Jones Style)

ReflexCore · Obliques

Footwork Isolation - Boxer Shuffle

ShadowCalves · Quadriceps

Footwork Isolation - Pivot Drill

ShadowGlutes · Obliques

Footwork Isolation - In-Out (Advance-Retreat)

ShadowQuadriceps · Calves

Footwork Isolation - L-Step / Angle Drill

ShadowGlutes · Obliques

Footwork Isolation - Slip Rope Drill

BandQuadriceps · Glutes

Front Plank

BWRectus Abdominis · Transverse Abdominis

RKC Plank

BWRectus Abdominis · Transverse Abdominis

Long-Lever Plank

BWRectus Abdominis · Transverse Abdominis

Forearm Plank with Shoulder Taps

BWRectus Abdominis · Obliques

Plank Pull-Through

DBRectus Abdominis · Obliques

Hollow Body Hold

BWRectus Abdominis · Transverse Abdominis

Hollow Rock

BWRectus Abdominis · Transverse Abdominis

Hollow Body Flutter Kicks

BWRectus Abdominis · Hip Flexors

Weighted Hollow Hold

DBRectus Abdominis · Transverse Abdominis

Dead Bug

BWTransverse Abdominis · Rectus Abdominis

Banded Dead Bug

BandTransverse Abdominis · Rectus Abdominis

Dead Bug with Pallof Hold

BandTransverse Abdominis · Obliques

Dumbbell Dead Bug Pullover

DBRectus Abdominis · Transverse Abdominis

Banded Ab Wheel Rollout

WheelRectus Abdominis · Transverse Abdominis

TRX Plank

TRXRectus Abdominis · Transverse Abdominis

TRX Pike

TRXRectus Abdominis · Hip Flexors

TRX Fallout

TRXRectus Abdominis · Transverse Abdominis

TRX Rollout

TRXRectus Abdominis · Transverse Abdominis

Stability Ball Rollout

BWRectus Abdominis · Transverse Abdominis

Pallof Press (Standing)

BandObliques · Transverse Abdominis

Pallof Press (Half-Kneeling)

BandObliques · Transverse Abdominis

Pallof Press (Tall-Kneeling)

BandObliques · Transverse Abdominis

Pallof Press (Split-Stance)

BandObliques · Transverse Abdominis

Pallof Press (Overhead)

BandObliques · Transverse Abdominis

Pallof Press with Rotation

BandObliques · Transverse Abdominis

Renegade Row (Bodyweight Plank Row)

BWObliques · Transverse Abdominis

Renegade Row (Dumbbell)

DBObliques · Transverse Abdominis

Renegade Row (Kettlebell)

KBObliques · Transverse Abdominis

Bird Dog

BWErector Spinae · Transverse Abdominis

Banded Bird Dog

BandErector Spinae · Transverse Abdominis

Dead Bug / Bird Dog Combo

BWTransverse Abdominis · Erector Spinae

Weighted Bird Dog

DBErector Spinae · Transverse Abdominis

Single-Arm Plank

BWObliques · Transverse Abdominis

Copenhagen Plank (Side, Adductor Emphasis)

BWAdductors · Obliques

Kettlebell Windmill

KBObliques · Glutes

Suitcase Carry (Kettlebell)

KBObliques · Quadratus Lumborum

Suitcase Carry (Dumbbell)

DBObliques · Quadratus Lumborum

Waiter Carry

KBObliques · Quadratus Lumborum

Standing Single-Arm KB Overhead Press

KBObliques · Quadratus Lumborum

Side Plank

BWObliques · Quadratus Lumborum

Side Plank with Hip Drop

BWObliques · Quadratus Lumborum

Side Plank with Reach-Through

BWObliques · Quadratus Lumborum

Elevated Side Plank

BWObliques · Quadratus Lumborum

Weighted Side Plank

DBObliques · Quadratus Lumborum

Russian Twist (Bodyweight)

BWObliques · Rectus Abdominis

Russian Twist (Dumbbell)

DBObliques · Rectus Abdominis

Russian Twist (Plate)

DBObliques · Rectus Abdominis

Russian Twist (Kettlebell)

KBObliques · Rectus Abdominis

Banded Woodchopper

BandObliques · Rectus Abdominis

Kettlebell Woodchopper

KBObliques · Rectus Abdominis

Turkish Get-Up

KBObliques · Shoulders

Medicine Ball Rotational Throw

SlamObliques · Rectus Abdominis

Slam Ball Rotational Slam

SlamObliques · Rectus Abdominis

Kettlebell Half-Snatch

KBObliques · Glutes

Crunch (Standard)

BWRectus Abdominis

Weighted Crunch

DBRectus Abdominis

Decline Crunch

BenchRectus Abdominis

Banded Crunch

BandRectus Abdominis

Kettlebell Pullover Crunch

KBRectus Abdominis

Weighted Sit-Up

DBRectus Abdominis · Hip Flexors

GHD Sit-Up

BWRectus Abdominis · Hip Flexors

V-Up

BWRectus Abdominis · Hip Flexors

Hollow-Up

BWRectus Abdominis · Hip Flexors

Banded Sit-Up

BandRectus Abdominis · Hip Flexors

Hanging Knee Raise

BarRectus Abdominis · Hip Flexors

Hanging Straight Leg Raise

BarRectus Abdominis · Hip Flexors

Toes-to-Bar

BarRectus Abdominis · Hip Flexors

L-Sit Progression

BWRectus Abdominis · Hip Flexors

Windshield Wipers

BarRectus Abdominis · Obliques

Dragon Flag Progression

BenchRectus Abdominis · Transverse Abdominis

Reverse Crunch

BWRectus Abdominis · Hip Flexors

Kettlebell Bent Press

KBObliques · Shoulders

Kettlebell Armbar

KBObliques · Shoulders

Front Plank (From Knees)

BWRectus Abdominis · Transverse Abdominis

Side Plank (From Knees)

BWObliques · Quadratus Lumborum

Dead Bug Marching

BWTransverse Abdominis

Bird Dog (Knee Reach, No Arm)

BWErector Spinae · Glutes

Kettlebell Windmill (Bodyweight Pattern)

BWObliques · Glutes

Turkish Get-Up (Bodyweight Pattern)

BWObliques · Shoulders

Russian Twist (Feet Down)

BWObliques · Rectus Abdominis

Kettlebell Clean

KBObliques · Glutes

Box Jump (Standard)

BoxQuadriceps · Glutes

Single-Leg Box Jump

BoxQuadriceps · Glutes

Seated Box Jump

BoxQuadriceps · Glutes

Depth Jump (to Box or Floor)

BoxQuadriceps · Glutes

Broad Jump onto Box

BoxQuadriceps · Glutes

Lateral Box Jump

BoxGlutes · Hip Abductors

Box Jump to Burpee

BoxQuadriceps · Glutes

Standing Broad Jump

BWQuadriceps · Glutes

Repeated Broad Jumps

BWQuadriceps · Glutes

Single-Leg Broad Jump

BWQuadriceps · Glutes

Standing Vertical Jump

BWQuadriceps · Glutes

Approach Jump (Vertical)

BWQuadriceps · Glutes

Single-Leg Vertical Jump

BWQuadriceps · Glutes

Squat Jump (Bodyweight)

BWQuadriceps · Glutes

Squat Jump (Loaded — DB/KB/Vest)

DBQuadriceps · Glutes

Split Squat Jump (Scissor Jump)

BWQuadriceps · Glutes

Tuck Jump

BWHip Flexors · Quadriceps

Skater Jump (Lateral Bound)

BWGlutes · Hip Abductors

Burpee (Standard)

BWChest · Quadriceps

Half Burpee

BWQuadriceps · Glutes

Burpee to Broad Jump

BWChest · Quadriceps

Burpee Pull-Up

BWChest · Lats

Man-Maker

DBChest · Lats

Devil Press

DBShoulders · Glutes

Jump Rope - Basic Bounce

RopeCalves · Ankle Stabilizers

Jump Rope - Alternate Foot (Boxer Step)

RopeCalves · Hip Flexors

Jump Rope - Double Under

RopeCalves · Forearms

Jump Rope - Crossovers

RopeForearms · Shoulders

Jump Rope - Sprint Interval

RopeCalves · Ankle Stabilizers

Jump Rope - Weighted

RopeForearms · Shoulders

Overhead Slam Ball

SlamCore · Lats

Rotational Slam (Wall)

SlamObliques · Core

Medicine Ball Chest Pass

SlamChest · Triceps

Wall Ball (BW Squat + Throw)

SlamQuadriceps · Glutes

Medicine Ball Toss (Overhead Backward)

SlamGlutes · Hamstrings

Medicine Ball Scoop Toss

SlamQuadriceps · Glutes

Ruck Walk

RuckGlutes · Calves

Ruck Run

RuckQuadriceps · Glutes

Weighted Vest Run/Walk

VestQuadriceps · Glutes

Farmer Carry Sprint

KBForearms · Traps

Heavy Bag Punch Intervals (3-Min Rounds)

BagShoulders · Core

Heavy Bag Kick Intervals

BagHip Flexors · Glutes

Heavy Bag Combo Intervals

BagShoulders · Core

Heavy Bag Speed Rounds

BagShoulders · Core

KB Swing Intervals (Tabata/EMOM/Ladder)

KBGlutes · Hamstrings

KB Snatch Intervals

KBGlutes · Hamstrings

KB Clean and Press Intervals

KBShoulders · Glutes

KB Thruster

KBQuadriceps · Glutes

Renegade Row Conditioning

Turkish Get-Up Complex

KBShoulders · Core

Burpee Ladder

BWChest · Quadriceps

Dumbbell Snatch

DBGlutes · Hamstrings

Kettlebell Deadlift

KBGluteus Maximus · Hamstrings

Kettlebell Deadlift (Sumo)

KBGluteus Maximus · Adductors

Kettlebell Single-Leg RDL

KBHamstrings · Gluteus Maximus

Kettlebell Single-Leg RDL (Kickstand)

KBHamstrings · Gluteus Maximus

Kettlebell Suitcase Deadlift

KBObliques · Gluteus Maximus

Kettlebell Staggered-Stance Deadlift

KBGluteus Maximus · Hamstrings

Dumbbell Romanian Deadlift (RDL)

DBHamstrings · Gluteus Maximus

Dumbbell Deadlift

DBGluteus Maximus · Hamstrings

Dumbbell Single-Leg RDL

DBHamstrings · Gluteus Maximus

Dumbbell B-Stance RDL

DBGluteus Maximus · Hamstrings

Dumbbell Staggered-Stance RDL

DBHamstrings · Gluteus Maximus

Kettlebell Swing (Two-Hand)

KBGluteus Maximus · Hamstrings

Kettlebell Swing (One-Hand)

KBGluteus Maximus · Hamstrings

Kettlebell Swing (Hand-to-Hand)

KBGluteus Maximus · Hamstrings

Kettlebell Swing (Deadstop)

KBGluteus Maximus · Hamstrings

Kettlebell Swing (American / Overhead)

KBGluteus Maximus · Hamstrings

Kettlebell Swing (90/90 Progression)

KBGluteus Maximus · Hamstrings

Kettlebell Snatch (Single-Arm)

KBGluteus Maximus · Hamstrings

Kettlebell High Pull

KBGluteus Maximus · Hamstrings

Kettlebell Dead Snatch

KBGluteus Maximus · Hamstrings

Kettlebell Clean (Double)

KBGluteus Maximus · Hamstrings

Kettlebell Dead Clean

KBGluteus Maximus · Hamstrings

Banded Good Morning

BandHamstrings · Gluteus Maximus

Seated Good Morning

BBErector Spinae · Gluteus Maximus

Barbell Hip Thrust

BBGluteus Maximus

Dumbbell Hip Thrust

DBGluteus Maximus

Single-Leg Hip Thrust

BWGluteus Maximus

Kettlebell Hip Thrust

KBGluteus Maximus

Band Hip Thrust

BandGluteus Maximus

Bench Hip Thrust (Shoulders-Elevated Bridge)

BWGluteus Maximus

Glute Bridge (Bodyweight)

BWGluteus Maximus

Single-Leg Glute Bridge

BWGluteus Maximus

Weighted Glute Bridge

DBGluteus Maximus

Feet-Elevated Glute Bridge

BWGluteus Maximus · Hamstrings

Nordic Hamstring Curl

Banded Nordic Curl

Negative Nordic Curl (Eccentric-Only)

TRX Hamstring Curl (Nordic-Style)

Reverse Hyperextension (Bodyweight, Bench)

BenchGluteus Maximus · Hamstrings

Weighted Reverse Hyperextension

BenchGluteus Maximus · Hamstrings

45-Degree Back Extension (Bodyweight)

BWGluteus Maximus · Hamstrings

Weighted Back Extension

BenchGluteus Maximus · Hamstrings

Single-Leg Back Extension

BWGluteus Maximus · Hamstrings

Cook Hip Lift

BWGluteus Maximus

Cook Squat (Hip Lift Regression)

BWGluteus Maximus · Hip Rotators

90/90 Hip Switch

BWHip Rotators · Glutes

World's Greatest Stretch

BWHip Flexors · Hamstrings

Cossack Squat (Mobility Variant)

BWAdductors · Glutes

Hip CARs (Controlled Articular Rotations)

BWHip Rotators · Glute Complex

Half-Kneeling Hip Flexor Stretch

BWHip Flexors · Rectus Femoris

Couch Stretch

BWHip Flexors · Quadriceps

Pigeon Pose

BWGlutes · Hip External Rotators

Figure-4 Stretch (Supine)

BWGlutes · Piriformis

Frog Stretch

BWAdductors · Groin

Bootstrapper Squat

BWAnkle Complex · Hip Adductors

Thoracic CARs

BWThoracic Erectors · Multifidus

Cat-Cow

BWErector Spinae · Abdominals

Thread-the-Needle

BWThoracic Rotators · Posterior Shoulder

Open Books (Side-Lying Thoracic Rotation)

BWThoracic Rotators · Obliques

Bench Thoracic Extension

BenchThoracic Erectors

Foam Roller Thoracic Extensions

RollerThoracic Erectors

Puppy Pose (Anahatasana)

BWLats · Thoracic Erectors

Wall Angel

BWLower Trapezius · Serratus Anterior

Shoulder CARs

BWRotator Cuff · Deltoids

Band Pass-Through

BandDeltoids · Lats

Wall Slides

BWSerratus Anterior · Lower Trapezius

Bretzel Stretch

BWHip Flexors · Thoracic Rotators

Doorway Pec Stretch

BWPectoralis Major · Anterior Deltoid

Sleeper Stretch (Internal Rotation)

BWPosterior Rotator Cuff · Posterior Capsule

Cross-Body Shoulder Stretch

BWPosterior Deltoid · Rotator Cuff

Kneeling Shoulder Rock

BWShoulder Stabilizers · Serratus Anterior

Ankle CARs

BWAnkle Complex · Tibialis Anterior

Knee-to-Wall Dorsiflexion

BWAnkle Complex · Gastrocnemius

Deep Squat with Ankle Mobilization

BWAnkle Complex · Quadriceps

Calf Stretch (Bent + Straight Knee)

BWGastrocnemius · Soleus

Wrist CARs

BWWrist Flexors · Wrist Extensors

Wrist Push-Ups (Against Wall)

BWWrist Extensors · Forearm Muscles

Prayer Stretch

BWWrist Flexors · Forearm Flexors

Reverse Prayer Stretch

BWWrist Extensors · Forearm Extensors

Sun Salutation A

BWFull-Body — Shoulders · Hamstrings

Standing Forward Fold with Sway

BWHamstrings · Calves

Downward Dog

BWHamstrings · Calves

90-90 Flow

BWHip Rotators · Core

Turkish Get-Up (Unloaded, Mobility Focus)

BWFull-Body — Shoulders · Core

Original Strength Resets (Rocking, Crawling, Head Nods)

BWCore · Shoulder Stabilizers

McKenzie Press-Up

BWLumbar Extensors (passive)

Prone Y-T-W (Scap Health)

BWLower Trapezius · Middle Trapezius

Sidelying External Rotation with DB

DBInfraspinatus · Teres Minor

Face Pull with Band

BandPosterior Deltoid · Rhomboids

Dead-Hang Pull-Up

BarLatissimus Dorsi · Biceps Brachii

Chin-Up (Supinated Grip)

BarLatissimus Dorsi · Biceps Brachii

Neutral-Grip Pull-Up

BarLatissimus Dorsi · Biceps Brachii

Weighted Pull-Up

BarLatissimus Dorsi · Biceps Brachii

Wide-Grip Pull-Up

BarLatissimus Dorsi · Teres Major

Close-Grip Pull-Up

BarLatissimus Dorsi · Biceps Brachii

L-Sit Pull-Up

BarLatissimus Dorsi · Hip Flexors

Archer Pull-Up

BarLatissimus Dorsi · Biceps Brachii

One-Arm Pull-Up Progression

BarLatissimus Dorsi · Biceps Brachii

Kipping Pull-Up (CrossFit)

BarLatissimus Dorsi · Hip Flexors

Muscle-Up (Bar)

BarLatissimus Dorsi · Pectoralis Major

Band-Assisted Pull-Up

BarLatissimus Dorsi · Biceps Brachii

Negative Pull-Up (Eccentric-Only)

BarLatissimus Dorsi · Biceps Brachii

Isometric Dead-Hang Hold

BarForearms · Latissimus Dorsi

Commando Pull-Up

BarLatissimus Dorsi · Biceps Brachii

Mixed-Grip Pull-Up

BarLatissimus Dorsi · Biceps Brachii

Towel Pull-Up

BarForearms · Latissimus Dorsi

False-Grip Pull-Up

BarForearms · Latissimus Dorsi

Seal Row (Bench)

BBLatissimus Dorsi · Rhomboids

Single-Arm Dumbbell Row

DBLatissimus Dorsi · Rhomboids

Chest-Supported Dumbbell Row

DBLatissimus Dorsi · Rhomboids

Incline Chest-Supported Dumbbell Row

DBRhomboids · Middle Trapezius

Kroc Row

DBLatissimus Dorsi · Trapezius

Kettlebell Single-Arm Row

KBLatissimus Dorsi · Rhomboids

Kettlebell Renegade Row

KBLatissimus Dorsi · Rectus Abdominis

Kettlebell Gorilla Row

KBLatissimus Dorsi · Rhomboids

Inverted Row (Bodyweight / Australian Pull-Up)

BarLatissimus Dorsi · Rhomboids

Feet-Elevated Inverted Row

BarLatissimus Dorsi · Rhomboids

TRX Row

TRXLatissimus Dorsi · Rhomboids

TRX Single-Arm Row

TRXLatissimus Dorsi · Obliques

Ring Row

TRXLatissimus Dorsi · Rhomboids

Chest-Supported Landmine Row

BBLatissimus Dorsi · Rhomboids

Band Face Pull

BandRear Deltoids · Rhomboids

Band Pull-Apart

BandRear Deltoids · Rhomboids

Band W Raise

BandRear Deltoids · Middle Trapezius

Band Rear Delt Fly

BandRear Deltoids

Dumbbell Rear Delt Fly

DBRear Deltoids

Chest-Supported Dumbbell Rear Delt Fly

DBRear Deltoids

TRX Y Raise

TRXLower Trapezius · Rear Deltoids

TRX T Raise

TRXMiddle Trapezius · Rhomboids

TRX W Raise

TRXRear Deltoids · Middle Trapezius

Dumbbell Curl

DBBiceps Brachii

Hammer Curl

DBBrachialis · Brachioradialis

Incline Dumbbell Curl

DBBiceps Brachii (long head)

Preacher Curl (Bench)

DBBiceps Brachii

Zottman Curl

DBBiceps Brachii · Brachioradialis

Cross-Body Hammer Curl

DBBrachialis · Brachioradialis

Kettlebell Curl

KBBiceps Brachii

Band Curl

BandBiceps Brachii

Chin-Up as Curl (Biceps Accessory Framing)

BarBiceps Brachii · Latissimus Dorsi

Barbell Bench Press

BBPectoralis Major · Triceps Brachii

Dumbbell Bench Press

DBPectoralis Major · Triceps Brachii

Incline Barbell Bench Press

BBPectoralis Major (Clavicular Head) · Anterior Deltoid

Incline Dumbbell Bench Press

DBPectoralis Major (Clavicular Head) · Anterior Deltoid

Decline Barbell Bench Press

BBPectoralis Major (Sternal Head) · Triceps Brachii

Close-Grip Bench Press

BBTriceps Brachii · Pectoralis Major

Floor Press (Dumbbell)

DBPectoralis Major · Triceps Brachii

Board Press

BBTriceps Brachii · Pectoralis Major

Spoto Press

BBPectoralis Major · Triceps Brachii

Tempo Bench Press

BBPectoralis Major · Triceps Brachii

Paused Bench Press

BBPectoralis Major · Triceps Brachii

Neutral-Grip Dumbbell Bench Press

DBPectoralis Major · Triceps Brachii

Single-Arm Dumbbell Bench Press

DBPectoralis Major · Triceps Brachii

Alternating Dumbbell Bench Press

DBPectoralis Major · Triceps Brachii

Guillotine Press

BBPectoralis Major (Clavicular Head)

Seated Barbell Overhead Press

BBAnterior Deltoid · Triceps Brachii

Standing Dumbbell Overhead Press

DBAnterior Deltoid · Triceps Brachii

Seated Dumbbell Overhead Press

DBAnterior Deltoid · Triceps Brachii

Kettlebell Overhead Press (Single-Arm)

KBAnterior Deltoid · Triceps Brachii

Seesaw Press (Alternating Overhead Press)

DBAnterior Deltoid · Triceps Brachii

Z Press

BBAnterior Deltoid · Triceps Brachii

Half-Kneeling Kettlebell/Dumbbell Press

KBAnterior Deltoid · Triceps Brachii

Tall-Kneeling Kettlebell/Dumbbell Press

KBAnterior Deltoid · Triceps Brachii

Dumbbell Push Press

DBAnterior Deltoid · Triceps Brachii

Kettlebell Push Jerk

KBAnterior Deltoid · Triceps Brachii

Dumbbell/Kettlebell Thruster

DBQuadriceps · Anterior Deltoid

Standard Push-Up

BWPectoralis Major · Triceps Brachii

Incline Push-Up

BWPectoralis Major · Triceps Brachii

Decline Push-Up

BWPectoralis Major (Clavicular Head) · Anterior Deltoid

Deficit Push-Up

BWPectoralis Major · Triceps Brachii

Weighted Push-Up

BWPectoralis Major · Triceps Brachii

Archer Push-Up

BWPectoralis Major · Triceps Brachii

One-Arm Push-Up

BWPectoralis Major · Triceps Brachii

Hindu Push-Up

BWPectoralis Major · Triceps Brachii

Spider Push-Up

BWPectoralis Major · Triceps Brachii

T Push-Up

BWPectoralis Major · Triceps Brachii

Clap Push-Up

BWPectoralis Major · Triceps Brachii

Plyo Push-Up

BWPectoralis Major · Triceps Brachii

Ring Push-Up

TRXPectoralis Major · Triceps Brachii

TRX Push-Up

TRXPectoralis Major · Triceps Brachii

TRX Atomic Push-Up

TRXPectoralis Major · Triceps Brachii

Banded Push-Up

BWPectoralis Major · Triceps Brachii

Feet-Elevated Push-Up

BWPectoralis Major (Clavicular Head) · Anterior Deltoid

Hand-Release Push-Up

BWPectoralis Major · Triceps Brachii

Parallel Bar Dip

BarTriceps Brachii · Pectoralis Major (Lower)

Weighted Dip

BarTriceps Brachii · Pectoralis Major (Lower)

Ring Dip

TRXTriceps Brachii · Pectoralis Major

Bench Dip

BWTriceps Brachii

Korean Dip

BarAnterior Deltoid · Triceps Brachii

Straight Bar Dip

BarTriceps Brachii · Pectoralis Major

Wall Handstand Hold

BWAnterior Deltoid · Triceps Brachii

Wall Walk

BWAnterior Deltoid · Triceps Brachii

Handstand Push-Up

BWAnterior Deltoid · Triceps Brachii

Deficit Handstand Push-Up

BWAnterior Deltoid · Triceps Brachii

Pike Push-Up

BWAnterior Deltoid · Triceps Brachii

Elevated Pike Push-Up

BWAnterior Deltoid · Triceps Brachii

Kettlebell Clean and Press

KBAnterior Deltoid · Triceps Brachii

Kettlebell Long Cycle

KBQuadriceps · Glutes

Dumbbell Arnold Press

DBAnterior Deltoid · Lateral Deltoid

Kettlebell Bottoms-Up Press

KBAnterior Deltoid · Rotator Cuff

TRX Chest Press

TRXPectoralis Major · Anterior Deltoid

Heavy Bag Straight Punches (Jab-Cross)

BagAnterior Deltoid · Triceps Brachii

Heavy Bag Hooks

BagObliques · Anterior Deltoid

Heavy Bag Uppercuts

BagAnterior Deltoid · Quadriceps

Medicine Ball Chest Pass

SlamPectoralis Major · Anterior Deltoid

Barbell Box Squat

BBGluteus Maximus · Quadriceps

Barbell Front Box Squat

BBQuadriceps · Core

Barbell Front Squat with Straps

BBQuadriceps · Core

Dumbbell Overhead Squat

DBQuadriceps · Shoulders

Kettlebell Overhead Squat (Two-Hand)

KBQuadriceps · Shoulders

Kettlebell Overhead Squat - Single-Arm

KBQuadriceps · Shoulders

Kettlebell Goblet Squat

KBQuadriceps · Gluteus Maximus

Dumbbell Goblet Squat

DBQuadriceps · Gluteus Maximus

Front-Loaded Goblet Squat (Double KB)

KBQuadriceps · Gluteus Maximus

Bulgarian Split Squat - Bodyweight

BWQuadriceps · Gluteus Maximus

Bulgarian Split Squat - Dumbbell

DBQuadriceps · Gluteus Maximus

Bulgarian Split Squat - Goblet

KBQuadriceps · Gluteus Maximus

Bulgarian Split Squat - Front Rack

KBQuadriceps · Gluteus Maximus

Bulgarian Split Squat - Deficit

DBQuadriceps · Gluteus Maximus

Static Split Squat

BWQuadriceps · Gluteus Maximus

Split Squat - Front Foot Elevated

Walking Split Squat (Alternating Reverse Lunge Pattern)

DBQuadriceps · Gluteus Maximus

Split Squat - Deficit

DBQuadriceps · Gluteus Maximus

Walking Lunge

BWQuadriceps · Gluteus Maximus

Reverse Lunge

BWQuadriceps · Gluteus Maximus

Forward Lunge

BWQuadriceps · Gluteus Maximus

Lateral Lunge

BWAdductors · Quadriceps

Curtsy Lunge

BWGluteus Medius · Quadriceps

Walking Lunge - Dumbbell

DBQuadriceps · Gluteus Maximus

Cossack Squat

BWAdductors · Quadriceps

Box Step-Up - Bodyweight

BWQuadriceps · Gluteus Maximus

Dumbbell Box Step-Up

DBQuadriceps · Gluteus Maximus

Kettlebell Box Step-Up

KBQuadriceps · Gluteus Maximus

High Box Step-Up

DBQuadriceps · Gluteus Maximus

Lateral Step-Up

BWGluteus Medius · Quadriceps

Single-Leg Step-Up with Knee Drive

BWQuadriceps · Gluteus Maximus

Assisted Pistol Squat (TRX)

TRXQuadriceps · Gluteus Maximus

Box Pistol Squat

BWQuadriceps · Gluteus Maximus

Pistol Squat - Full

BWQuadriceps · Gluteus Maximus

Weighted Pistol Squat

KBQuadriceps · Gluteus Maximus

Dragon Pistol Squat

BWQuadriceps · Gluteus Maximus

Shrimp Squat

BWQuadriceps · Gluteus Maximus

Wall Sit - Bodyweight

Wall Sit - Weighted

Single-Leg Wall Sit

Sissy Squat - Bodyweight

Sissy Squat - Weighted

Cyclist Squat (Heels Elevated)

Bodyweight Squat (Air Squat)

BWQuadriceps · Gluteus Maximus

Sandbag Bear Hug Squat

S-KBQuadriceps · Gluteus Maximus

TRX Push-Up (Standard)

TRXPectoralis Major · Triceps Brachii

TRX Atomic Push-Up

TRXPectoralis Major · Triceps Brachii

TRX One-Arm Push-Up Progression

TRXPectoralis Major · Triceps Brachii

TRX Push-Up (Feet Elevated)

TRXPectoralis Major (Upper) · Anterior Deltoid

TRX Chest Fly / Push-Up Fly

TRXPectoralis Major

TRX Chest Press (Feet Planted)

TRXPectoralis Major · Triceps Brachii

TRX Chest Press (Single-Arm)

TRXPectoralis Major · Triceps Brachii

TRX Overhead Press (Kneeling)

TRXAnterior/Medial Deltoid · Triceps Brachii

TRX Archer Push-Up

TRXPectoralis Major · Triceps Brachii

TRX Plyo Push-Up

TRXPectoralis Major · Triceps Brachii

TRX Row (Standard)

TRXLatissimus Dorsi · Rhomboids

TRX Row (Single-Arm)

TRXLatissimus Dorsi · Rhomboids

TRX Row — Angle Progressions

TRXLatissimus Dorsi · Rhomboids

TRX Face Pull

TRXPosterior Deltoid · Upper/Middle Trapezius

TRX Bicep Curl

TRXBiceps Brachii

TRX Inverted Row (Feet Elevated)

TRXLatissimus Dorsi · Rhomboids

TRX High Row

TRXPosterior Deltoid · Middle Trapezius

TRX Pull-Through (Rear Delt)

TRXPosterior Deltoid · Rhomboids

TRX Archer Row

TRXLatissimus Dorsi · Rhomboids

TRX One-Arm Row Progression

TRXLatissimus Dorsi · Rhomboids

TRX Assisted Squat

TRXQuadriceps · Glutes

TRX Pistol Squat Progression

TRXQuadriceps · Glutes

TRX Cossack Squat

TRXQuadriceps · Adductors

TRX Split Squat

TRXQuadriceps · Glutes

TRX Bulgarian Split Squat (Foot in Strap)

TRXQuadriceps · Glutes

TRX Single-Leg Squat Progressions

TRXQuadriceps · Glutes

TRX Assisted Lateral Lunge

TRXGlutes · Adductors

TRX Overhead Squat (Assisted Mobility)

TRXQuadriceps · Glutes

TRX Single-Leg Deadlift (Assisted)

TRXHamstrings · Glutes

TRX Good Morning

TRXHamstrings · Erector Spinae

TRX Glute Bridge (Feet in Straps)

TRX Supine Hip Thrust

TRX Knee Tuck

TRXRectus Abdominis · Hip Flexors

TRX Rollout / Fallout

TRXRectus Abdominis · Obliques

TRX Plank (Feet in Straps)

TRXRectus Abdominis · Core

TRX Side Plank

TRX Mountain Climber

TRXRectus Abdominis · Hip Flexors

TRX Oblique Crunch

TRX Pendulum

TRXObliques · Rectus Abdominis

TRX Suspended Crunch

TRXRectus Abdominis

TRX Suspended Plank Walkout

TRXRectus Abdominis · Shoulders

TRX Runner

TRXHip Flexors · Core

TRX Side-to-Side (Animal Flow Style)

TRXObliques · Shoulders

TRX Crossing Mountain Climber

TRXObliques · Rectus Abdominis

TRX Chest Opener Stretch

TRXPectoralis Major · Anterior Deltoid

TRX Y-T-W Raises for Shoulder Health

TRXPosterior Deltoid · Middle/Lower Trapezius

TRX Kneeling Hip Flexor Stretch

TRXHip Flexors · Iliopsoas