Strength Exercises
Browse all 591 strength exercises in the system. Or return to the strength hub.
Reverse Band Power Squat
Reverse Band Power Squat targets your quads along with the adductors, calves, glutes, hamstrings, and lower back. It is great for building balanced strength and improving control.
Reverse Band Sumo Deadlift
A sumo deadlift variation using bands to assist the lift from the floor, emphasizing posterior chain strength.
Reverse Barbell Curl
Reverse Barbell Curl targets your biceps along with the forearms. It is great for building balanced strength and improving control.
Reverse Barbell Preacher Curls
Reverse Barbell Preacher Curls target your biceps along with the forearms. It is great for building balanced strength and improving control.
Reverse Cable Curl
Reverse Cable Curl targets your biceps along with the forearms. It is great for building balanced strength and improving control.
Reverse Flyes With External Rotation
A rear delt movement that also promotes rotator cuff activation and upper-body balance.
Reverse Flyes
A rear delt isolation exercise that enhances posture and upper-body coordination.
Reverse Grip Bent-Over Rows
A barbell row that builds back and arm strength with a supinated grip.
Reverse Grip Triceps Pushdown
Reverse Grip Triceps Pushdown targets your triceps. It is great for building balanced strength and improving control.
Reverse Hyperextension
A lower-body movement that enhances glute and hamstring strength through hip extension.
Reverse Machine Flyes
A seated fly movement that strengthens the rear shoulders and enhances upper-body alignment.
Reverse Plate Curls
Reverse Plate Curls target your biceps along with the forearms. It is great for building balanced strength and improving control.
Reverse Triceps Bench Press
Reverse Triceps Bench Press targets your triceps along with the chest and shoulders. It is great for building balanced strength and improving control.
Ring Dips
An unstable dip variation that builds pressing power and full-body coordination.
Rocking Standing Calf Raise
Rocking Standing Calf Raise targets your calves along with the soleus. It is great for building balanced strength and improving control.
Rocky Pull-Ups/Pulldowns
Rocky Pull-Ups/Pulldowns target your lats along with the biceps, middle back, and shoulders. It is great for building balanced strength and improving control.
Romanian Deadlift
A barbell hinge exercise that develops hamstrings, glutes, and back strength with minimal knee bend.
Rope Climb
A challenging pulling movement that tests strength, coordination, and endurance.
Rope Crunch
A kneeling cable exercise that develops the rectus abdominis with focused tension.
Rope Straight-Arm Pulldown
Rope Straight-Arm Pulldown targets your lats. It is great for building balanced strength and improving control.
Row
The Row strengthens the lats, upper back, and biceps while also training posture and shoulder control. It can be performed with a variety of tools including bodyweight, dumbbells, cables, or machines.
Scapular Pull-Up
A beginner-friendly bodyweight drill that targets the traps and lats for better posture and control.
Seated Band Hamstring Curl
A joint-friendly hamstring exercise perfect for home or light rehab work.
Seated Barbell Military Press
A compound lift that builds shoulder stability, posture, and pressing power.
Seated Barbell Twist
A barbell-based movement for building rotational control and abdominal endurance.
Seated Bent-Over One-Arm Dumbbell Triceps Extension
Seated Bent-Over One-Arm Dumbbell Triceps Extension targets your triceps. It is great for building balanced strength and improving control.
Seated Bent-Over Rear Delt Raise
A dumbbell-based movement that enhances posture and builds balanced shoulder strength.
Seated Bent-Over Two-Arm Dumbbell Triceps Extension
Seated Bent-Over Two-Arm Dumbbell Triceps Extension targets your triceps. 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 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 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 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 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.