Strength Exercises
Browse all 591 strength exercises in the system. Or return to the strength hub.
Advanced Kettlebell Windmill
The Advanced Kettlebell Windmill targets your abs while also engaging the glutes, hamstrings, and shoulders. It is ideal for improving stability, control, and mobility.
Alternate Hammer Curl
Alternate Hammer Curl targets the biceps, brachialis, and forearms. It’s ideal for building arm strength and enhancing grip control.
Alternate Incline Dumbbell Curl
Alternate Incline Dumbbell Curl targets the biceps and forearms, helping improve arm definition and upper-body control.
Alternating Cable Shoulder Press
Alternating Cable Shoulder Press targets the shoulders and triceps. It promotes control, balance, and joint health.
Alternating Deltoid Raise
Alternating Deltoid Raise builds strong and balanced shoulders by alternating between front and side raises.
Alternating Floor Press
Alternating Floor Press targets the chest, shoulders, triceps, and abs. It’s excellent for developing balanced upper-body strength.
Alternating Hang Clean
Alternating Hang Clean targets the hamstrings, glutes, and upper back with explosive hip drive and rotational control.
Alternating Kettlebell Press
Alternating Kettlebell Press targets the shoulders and triceps with a focus on unilateral control and core stabilization.
Alternating Kettlebell Row
Alternating Kettlebell Row targets the middle back while also training the biceps and lats. It improves back control and symmetry.
Alternating Renegade Row
Alternating Renegade Row targets your middle back while also working the abs, biceps, chest, lats, and triceps. It is ideal for developing coordinated upper-body and core strength.
Anti-Gravity Press
Anti-Gravity Press targets your shoulders while also developing the upper back and triceps. It is great for shoulder health and control.
Dumbbell Arnold Press
Arnold Dumbbell Press targets your shoulders and triceps. It is excellent for mobility, strength, and control.
Around The Worlds
Around The Worlds strengthen your chest and shoulders while improving joint control. It is excellent for shaping and flexibility.
Back Flyes – With Bands
Back Flyes with Bands target your shoulders, middle back, and triceps. This exercise promotes scapular control and posture.
Balance Board
Balance Board strengthens your lower body and enhances coordination. It is excellent for injury prevention and joint health.
Ball Leg Curl
Ball Leg Curl develops the hamstrings, glutes, and calves. It’s great for injury prevention and posterior chain strength.
Band Assisted Pull-Up
Band Assisted Pull-Up targets the lats, middle back, and supporting muscles. It helps improve pull-up form and strength gradually.
Band Bench Press
Band Bench Press targets the chest, shoulders, and triceps. It’s useful for resistance training without weights or for enhancing muscular control.
Band Good Morning (Pull Through)
Band Good Morning (Pull Through) targets your hamstrings, glutes, and lower back. It is a simple but effective posterior chain builder.
Band Good Morning
Band Good Morning targets your hamstrings, glutes, and lower back. It improves hinge mechanics and stability.
Band Hip Adductions
Band Hip Adductions strengthen your adductors and improve hip stability. Great for injury prevention and balanced leg development.
Band Pull Apart
Band Pull Apart targets the rear delts and upper back. It’s excellent for injury prevention, posture, and mobility.
Band Skullcrusher
Band Skullcrusher targets your triceps and forearms using controlled resistance. Great for accessory strength and elbow stability.
Barbell Ab Rollout - On Knees
Barbell Ab Rollout (Kneeling) strengthens the abs, shoulders, and lower back. It’s ideal for developing deep core control and balance.
Barbell Ab Rollout
Barbell Ab Rollout targets the abs, shoulders, and lower back. It’s ideal for core strength and spine stability.
Barbell Bench Press with Chains
Barbell Bench Press with Chains targets the chest, triceps, and shoulders. It’s ideal for explosive strength and variable resistance training.
Barbell Bench Press
Barbell Bench Press targets the chest, shoulders, and triceps. It’s great for building foundational strength and muscle mass.
Barbell Curl
Barbell Curl emphasizes the biceps while supporting forearm and grip development. A great staple for arm training.
Barbell Curls Lying Against An Incline
Barbell Curls on an Incline target the biceps with strict form and greater isolation.
Barbell Decline Bench Press
Barbell Decline Bench Press builds chest strength, particularly in the lower pecs. Great for strength balance and pressing variety.
Barbell Full Squat
Barbell Full Squat targets the quads and posterior chain. It’s ideal for strength, control, and joint health.
Barbell Glute Bridge
Barbell Glute Bridges target your glutes and hamstrings while improving posture and hip control. Great for strength and injury prevention.
Barbell Guillotine Bench Press
Barbell Guillotine Bench Press targets the upper chest while engaging the shoulders and triceps. Best for experienced lifters seeking upper pec development.
Barbell Hack Squat
Barbell Hack Squats build strength in your quads and posterior chain using a unique pulling position. Great for size and stability.
Barbell Hip Thrust
Barbell Hip Thrusts target the glutes, hamstrings, and hips. Ideal for developing posterior strength, especially for athletes.
Barbell Incline Bench Press
Barbell Incline Bench Press builds upper chest strength and helps develop pressing power through the shoulders and triceps.
Barbell Incline Shoulder Raise
Barbell Incline Shoulder Raise isolates the upper traps and shoulders using a unique incline-based motion.
Barbell Lunge
Barbell Lunges develop leg strength, stability, and core engagement. A fundamental movement for athletes and general fitness.
Barbell Rear Delt Row
Barbell Rear Delt Row is ideal for balancing shoulder development and improving posture.
Barbell Rollout from Bench
Barbell Rollouts target the abs and lats while improving posture and shoulder stability. An excellent test of core strength.
Barbell Seated Calf Raise
Barbell Seated Calf Raise strengthens and shapes the calves and soleus muscle.
Barbell Shoulder Press
Barbell Shoulder Press builds overhead strength, shoulder size, and triceps support.
Barbell Shrug Behind The Back
Barbell Shrugs Behind The Back target the traps, forearms, and upper back. They help improve shoulder stability and posture.
Barbell Shrug
Barbell Shrugs strengthen the traps and upper back while improving posture and pulling power. This exercise uses a barbell to load the upper shoulders effectively.
Barbell Side Bend
Barbell Side Bends target the obliques and lower back. They improve core strength and side-to-side stability.
Barbell Side Split Squat
Barbell Side Split Squats target the quads and hips while improving balance and range of motion. A great unilateral leg builder.
Barbell Squat To A Bench
Barbell Squat To A Bench targets your quads and hips while teaching safe movement patterns. Great for controlled strength development.
Barbell Squat
Barbell Squat trains multiple muscle groups and improves functional strength and posture.
Barbell Step Ups
Barbell Step Ups strengthen the legs, glutes, and calves while challenging control and balance. This exercise targets one side at a time and builds functional strength.
Barbell Walking Lunge
Barbell Walking Lunges target your quads and glutes while building balance and core stability. A challenging, functional lower-body lift.