All Exercises
Browse all 912 exercises in the system.
Seated Biceps
Seated Biceps targets your biceps along with the chest and shoulders. It is great for building balanced strength and improving control.
Seated Cable Rows
Seated Cable Rows targets your middle back along with the biceps, lats and shoulders. It is great for building balanced strength and improving control.
Seated Cable Shoulder Press
A shoulder pressing variation that emphasizes control and joint stability.
Seated Calf Raise
Seated Calf Raises focus on the soleus and calves. They are ideal for improving lower leg strength, ankle stability, and muscle endurance.
Seated Calf Stretch
A bodyweight stretch that targets the calves, hamstrings, and lower back.
Seated Close-Grip Concentration Barbell Curl
Seated Close-Grip Concentration Barbell Curl targets your biceps. It is great for building balanced strength and improving control.
Seated Dumbbell Curl
Seated Dumbbell Curl targets your biceps. It is great for building balanced strength and improving control.
Seated Dumbbell Inner Biceps Curl
Seated Dumbbell Inner Biceps Curl targets your biceps. It is great for building balanced strength and improving control.
Seated Dumbbell Palms-Down Wrist Curl
Seated Dumbbell Palms-Down Wrist Curl targets your forearms. It is great for building balanced strength and improving control.
Seated Dumbbell Palms-Up Wrist Curl
Seated Dumbbell Palms-Up Wrist Curl targets your forearms. It is great for building balanced strength and improving control.
Seated Dumbbell Press
A strict pressing movement for developing shoulder size, posture, and arm strength.
Seated Flat Bench Leg Pull-In
A bench-based ab exercise that targets your core with dynamic leg tucks and controlled movement.
Seated Floor Hamstring Stretch
An accessible, floor-based stretch that targets the hamstrings and supports better range of motion.
Seated Front Deltoid
Seated Front Deltoid targets your shoulders along with the chest. It is great for building balanced strength and improving control.
Seated Glute
A partner-assisted glute stretch that enhances hip mobility and releases lower body tension.
Seated Good Mornings
Seated Good Mornings targets your lower back along with the glutes. It is great for building balanced strength and improving control.
Seated Hamstring and Calf Stretch
The Seated Hamstring and Calf Stretch improves mobility through the back of the leg and supports recovery, posture, and injury prevention.
Seated Hamstring
A stretching exercise that uses gentle partner assistance to deepen hamstring flexibility and reduce tension.
Seated Head Harness Neck Resistance
Seated Head Harness Neck Resistance targets your neck. It is great for building balanced strength and improving control.
Seated Knee Raises
A simple seated exercise that targets the hip flexors and improves lower-body control.
Seated Leg Curl
A machine-based hamstring exercise that builds strength in the back of the legs while improving knee stability.
Seated Leg Tucks
An effective bodyweight ab exercise performed on a bench to challenge coordination and control.
Seated Machine Calf Raise
Seated Machine Calf Raise targets your calves along with the soleus. It is great for building balanced strength and improving control.
Seated One-arm Cable Pulley Rows
A unilateral cable exercise for developing middle back strength and muscular balance.
Seated One-Arm Dumbbell Palms-Down Wrist Curl
Seated One-Arm Dumbbell Palms-Down Wrist Curl targets your forearms. It is great for building balanced strength and improving control.
Seated One-Arm Dumbbell Palms-Up Wrist Curl
Seated One-Arm Dumbbell Palms-Up Wrist Curl targets your forearms. It is great for building balanced strength and improving control.
Seated Overhead Stretch
A side-bending stretch that opens up the core and helps reduce upper-body stiffness.
Seated Palm-Up Barbell Wrist Curl
Seated Palm-Up Barbell Wrist Curl targets your forearms. It is great for building balanced strength and improving control.
Seated Palms-Down Barbell Wrist Curl
Seated Palms-Down Barbell Wrist Curl targets your forearms. It is great for building balanced strength and improving control.
Seated Side Lateral Raise
A strict dumbbell exercise for developing shoulder definition and stability without standing.
Seated Triceps Press
Seated Triceps Press targets your triceps. It is great for building balanced strength and improving control.
Seated Two-Arm Palms-Up Low-Pulley Wrist Curl
Seated Two-Arm Palms-Up Low-Pulley Wrist Curl targets your forearms. It is great for building balanced strength and improving control.
See-Saw Press (Alternating Side Press)
An advanced dumbbell press that combines shoulder stability with core control and coordination.
Shotgun Row
A unilateral cable row that targets the lats and reinforces strong back engagement with every pull.
Shoulder Circles
Shoulder Circles targets your shoulders along with the traps. It is great for building balanced strength and improving control.
Shoulder Press - With Bands
A band-powered press that develops shoulder and arm strength while supporting joint-friendly training.
Shoulder Raise
Shoulder Raise targets your shoulders along with the lats. It is great for building balanced strength and improving control.
Shoulder Stretch
A light shoulder stretch that improves flexibility and supports better posture.
Shuttle Runs
Shuttle runs increase heart rate quickly while training acceleration, deceleration, and agility.
Side Bridge
The Side Bridge is an isometric exercise that trains the obliques and shoulders, ideal for building static core endurance and lateral stability.
Side Hop-Sprint
A fast-paced plyometric exercise for improving agility, coordination, and quickness.
Side Jackknife
A core exercise that sculpts the obliques and builds lateral strength with no equipment.
Side Lateral Raise
A standing shoulder isolation exercise that enhances shape and strength in the delts.
Side Laterals to Front Raise
A dumbbell exercise that combines two movements to build full shoulder development and control.
Side Leg Raises
A dynamic stretch that targets the inner thighs and improves range of motion in the hips.
Side-Lying Floor Stretch
A relaxing stretch that opens up the lats and improves lateral torso flexibility.
Side Lying Groin Stretch
A side-lying groin stretch to loosen the inner thighs and improve hip flexibility.
Side Neck Stretch
A quick neck mobility drill that helps reduce tension and improve range of motion.
Side Plank
Side Planks strengthen the obliques and core. They help improve balance, posture, and overall trunk stability.
Side Standing Long Jump
A plyometric drill that enhances jumping ability and lateral movement control.