Strength Exercises
Browse all 591 strength exercises in the system. Or return to the strength hub.
Battling Ropes
Battling Ropes target your shoulders, arms, and core. A dynamic conditioning tool that builds strength and cardio capacity.
Bench Dips
Bench Dips develop triceps control and strength with minimal equipment.
Bench Press
The Bench Press strengthens the chest, triceps, and shoulders while developing horizontal pressing power. This barbell lift builds strength, control, and upper-body resilience.
Bent-Arm Barbell Pullover
Bent-Arm Barbell Pullovers target the lats and chest while also training the shoulders and triceps. They build upper-body control and strength across a large arc of movement.
Bent-Arm Dumbbell Pullover
Bent-Arm Dumbbell Pullovers work the chest, lats, and shoulders with focused control and tension. This movement promotes posture, strength, and upper-body mobility.
Bent Knee Standing Calf Raise
Bent Knee Standing Calf Raises target the soleus and calves. They are excellent for improving balance, stability, and lower leg strength.
Bent-Knee Wall Sit Calf Raise
Bent-Knee Wall Sit Calf Raises target the soleus and calves while engaging the quadriceps. They help build endurance, balance, and lower leg strength.
Bent Over Barbell Row
Bent Over Barbell Rows target your mid-back and lats with assistance from the biceps and shoulders. A staple for total back development.
Bent Over Dumbbell Rear Delt Raise With Head On Bench
Bent Over Rear Delt Raise with Head on Bench targets your rear delts while promoting strict form and shoulder stability.
Bent Over Low-Pulley Side Lateral
Bent Over Low-Pulley Side Laterals develop shoulder symmetry and upper back strength using continuous cable tension.
Bent Over One-Arm Long Bar Row
Bent Over One-Arm Long Bar Row targets the middle back and also works the biceps, lats, lower back, and traps for balanced posterior development.
Bent Over Two-Arm Long Bar Row
Bent Over Two-Arm Long Bar Row strengthens the middle back, biceps, and lats, helping build balanced pulling power and muscle mass.
Bent Over Two-Dumbbell Row With Palms In
Bent Over Two-Dumbbell Row With Palms In targets the middle back, lats, and biceps with dumbbell control and pulling power.
Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row develops the back and arms using simple, effective dumbbell mechanics.
Bent Press
Bent Press develops abdominal control, shoulder stability, and posterior chain strength with a full-body pressing motion.
Board Press
Board Press targets the triceps and supporting muscles to improve top-end bench press strength and tricep size.
Body Tricep Press
Body Triceps Press targets your triceps using only your bodyweight, ideal for building pushing strength and muscle control.
Body-Up
This no-equipment movement builds pressing strength and postural control, making it useful for strength, stability, and conditioning.
Bodyweight Flyes
Bodyweight Flyes target your chest along with the abs, shoulders, and triceps. It is great for building balanced strength and improving control.
Bodyweight Mid Row
Bodyweight Mid Row targets your middle back along with the biceps and lats. It is great for building balanced strength and improving control.
Bodyweight Squat
The bodyweight wquat targets your quads along with the glutes and hamstrings. It is great for building balanced strength and improving control.
Bodyweight Walking Lunge
Bodyweight Walking Lunge targets your quads along with the calves, glutes, and hamstrings. It is great for building balanced strength and improving control.
Bosu Ball Cable Crunch With Side Bends
Bosu Ball Cable Crunch With Side Bends strengthens your abs and obliques while enhancing balance and posture.
Bottoms-Up Clean From The Hang Position
Bottoms-Up Clean From The Hang Position targets your forearms along with the biceps and shoulders. It is great for building balanced strength and improving control.
Box Squat with Bands
Box Squat with Bands targets your quads and posterior chain while reinforcing good mechanics and explosive drive.
Box Squat with Chains
Box Squat with Chains helps build quad and posterior chain strength with a focus on bar speed and top-end force.
Box Squat
Box Squat builds leg and hip strength with better control, making it a key movement for developing explosive power.
Bradford/Rocky Presses
Bradford/Rocky Presses target your shoulders along with the triceps. They are great for building balanced strength and improving control.
Butt Lift (Bridge)
Butt Lift (Bridge) targets your glutes along with the hamstrings. It is great for building balanced strength and improving control.
Cable Chest Press
Cable Chest Press strengthens your chest and improves pressing mechanics while engaging the shoulders and triceps.
Cable Crossover
Cable Crossover emphasizes chest development while supporting shoulder strength and joint control.
Cable Crunch
Cable Crunch develops abdominal strength and stability through loaded spinal flexion.
Cable Deadlifts
Cable Deadlifts target your quads along with the forearms, glutes, hamstrings, and lower back. They are great for building balanced strength and improving control.
Cable Hammer Curls (Rope Attachment)
Cable Hammer Curls (Rope Attachment) develop the biceps and forearms with a neutral grip and steady resistance.
Cable Hip Adduction
Cable Hip Adduction targets your quads. It is great for building balanced strength and improving control.
Cable Hip Flexion
A resistance-based movement targeting the hip flexors with consistent tension.
Cable Incline Pushdown
Cable Incline Pushdown isolates the lats while encouraging controlled shoulder movement and posture.
Cable Incline Triceps Extension
Cable Incline Triceps Extensions develop triceps power and control with continuous resistance.
Cable Internal Rotation
Cable Internal Rotation targets your shoulders. It is great for building balanced strength and improving control.
Cable Iron Cross
Cable Iron Cross enhances chest development by emphasizing the outer pecs and peak contraction.
Cable Judo Flip
Cable Judo Flip targets your abs. It is great for building balanced strength and improving control.
Cable Lying Triceps Extension
Cable Lying Triceps Extension strengthens the triceps with better control and safer elbow mechanics.
Cable One Arm Tricep Extension
Cable One Arm Tricep Extension builds balanced triceps strength while reinforcing elbow stability.
Cable Preacher Curl
Cable Preacher Curl targets your biceps with strict form and consistent resistance.
Cable Rear Delt Fly
Cable Rear Delt Fly targets your shoulders. It is great for building balanced strength and improving control.
Cable Reverse Crunch
Cable Reverse Crunch builds abdominal control and hip flexor coordination using external resistance.
Cable Rope Overhead Triceps Extension
Cable Rope Overhead Triceps Extensions build long-head triceps mass and shoulder stability.
Cable Rope Rear-Delt Rows
Cable Rope Rear-Delt Rows build rear shoulder size and coordination with support from the upper back.
Cable Russian Twists
This exercise strengthens the rotational core muscles with smooth cable resistance, useful for sports, posture, and injury prevention.
Cable Seated Crunch
Cable Seated Crunch targets your abs. It is great for building balanced strength and improving control.