Strength Exercises
Browse all 591 strength exercises in the system. Or return to the strength hub.
Shotgun Row
A unilateral cable row that targets the lats and reinforces strong back engagement with every pull.
Shoulder Press - With Bands
A band-powered press that develops shoulder and arm strength while supporting joint-friendly training.
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 To Side Chins
Side To Side Chins targets your lats along with the biceps, forearms, middle back and shoulders. It is great for building balanced strength and improving control.
Single-Arm Cable Crossover
Single-Arm Cable Crossover targets your chest. It is great for building balanced strength and improving control.
Single-Arm Linear Jammer
Single-Arm Linear Jammer targets your shoulders along with the chest and triceps. It is great for building balanced strength and improving control.
Single-Arm Push-Up
An advanced push-up variation that tests stability, strength, and control with just one arm.
Single Dumbbell Raise
Lift a single dumbbell with both hands to strengthen the shoulders and upper body control.
Single Leg Glute Bridge
Single Leg Glute Bridge targets your glutes along with the hamstrings. It is great for building balanced strength and improving control.
Single-Leg High Box Squat
Build quad power and stability with single-leg squats using a box for support.
Single-Leg Leg Extension
Strengthen your quads with machine-based isolation, one leg at a time.
Sled Overhead Backward Walk
A functional full-body drill that enhances shoulder stability and quad endurance.
Sled Overhead Triceps Extension
Sled Overhead Triceps Extension targets your triceps. It is great for building balanced strength and improving control.
Sled Reverse Flye
A powerful isolation movement that builds rear delt strength and upper-back posture.
Sled Row
Use sled resistance to build a strong back and improve pulling strength.
Smith Incline Shoulder Raise
Smith Incline Shoulder Raise targets your shoulders along with the chest. It is great for building balanced strength and improving control.
Smith Machine Behind the Back Shrug
Smith Machine Behind the Back Shrug targets your traps along with the shoulders. It is great for building balanced strength and improving control.
Smith Machine Bench Press
Smith Machine Bench Press targets your chest along with the shoulders and triceps. It is great for building balanced strength and improving control.
Smith Machine Bent Over Row
A stable, effective row for building back strength and improving pulling technique.
Smith Machine Calf Raise
A machine-based calf exercise that promotes balanced strength and stability through controlled lifting.
Smith Machine Close-Grip Bench Press
Smith Machine Close-Grip Bench Press targets your triceps along with the chest and shoulders. It is great for building balanced strength and improving control.
Smith Machine Decline Press
Smith Machine Decline Press targets your chest along with the shoulders and triceps. It is great for building balanced strength and improving control.
Smith Machine Hang Power Clean
Smith Machine Hang Power Clean targets your hamstrings along with the glutes, lower back, quads, shoulders and traps. It is great for building balanced strength and improving control.
Smith Machine Hip Raise
A creative ab exercise that builds core strength and control through machine-supported leg lifts.
Smith Machine Incline Bench Press
Smith Machine Incline Bench Press targets your chest along with the shoulders and triceps. It is great for building balanced strength and improving control.
Smith Machine Leg Press
This pressing movement targets the quads and posterior chain while offering support from the Smith machine for safer and focused leg work.
Smith Machine One-Arm Upright Row
A machine-based unilateral row that helps build balanced shoulder strength and control.
Smith Machine Overhead Shoulder Press
Smith Machine Overhead Shoulder Press targets your shoulders along with the triceps. It is great for building balanced strength and improving control.
Smith Machine Pistol Squat
A challenging single-leg squat variation enhanced with machine stability for better form and focus.
Smith Machine Reverse Calf Raises
A variation that strengthens your shins and supports ankle control and injury prevention.
Smith Machine Squat
Smith Machine Squat targets your quads along with the calves, glutes, hamstrings and lower back. It is great for building balanced strength and improving control.
Smith Machine Stiff-Legged Deadlift
Smith Machine Stiff-Legged Deadlift targets your hamstrings along with the glutes and lower back. It is great for building balanced strength and improving control.
Smith Machine Upright Row
Smith Machine Upright Row targets your traps along with the biceps, middle back and shoulders. It is great for building balanced strength and improving control.
Smith Single-Leg Split Squat
A unilateral leg exercise that develops strength, stability, and mobility in the lower body.
Snatch Pull
An explosive barbell drill to improve snatch performance and build powerful legs and traps.
Soleus Walk (Loaded Carry)
The Soleus Walk targets the soleus and calves while strengthening the core and grip. It builds endurance, balance, and lower leg stability.
Speed Band Overhead Triceps
A resistance band triceps movement that improves power and isolation from an overhead position.
Speed Box Squat
A power-building squat variation that emphasizes speed, control, and explosive hip drive.
Speed Squats
Speed Squats target your quads along with the calves, glutes, hamstrings, and lower back. They are great for building explosive power and improving control.
Spell Caster
A dynamic dumbbell exercise that improves rotational power and full-body coordination.
Spider Curl
Spider Curl targets your biceps. It is great for building balanced strength and improving control.
Split Squat with Dumbbells
A dumbbell-based split squat that targets each leg individually for balanced development.
Squat Jerk
Squat Jerk targets your quads along with the calves, glutes, hamstrings, shoulders, and triceps. It is great for building balanced strength and improving control.
Squat with Bands
Squat with Bands targets your quads along with the adductors, calves, glutes, hamstrings, and lower back. It is great for building balanced strength and improving control.
Squat with Chains
Squat with Chains targets your quads along with the adductors, calves, glutes, hamstrings, and lower back. It is great for building balanced strength and improving control.
Squat with Plate Movers
Squat with Plate Movers targets your quads along with the abductors, adductors, calves, glutes, and hamstrings. It is great for building balanced strength and improving control.
Squat
Squats target the quads, glutes, and hamstrings while also working the core and lower back. This compound barbell movement builds foundational strength, balance, and control.
Squats - With Bands
A resistance band squat that builds strong legs and posterior chain strength at any skill level.
Standing Alternating Dumbbell Press
Standing Alternating Dumbbell Press targets your shoulders along with the triceps. It is great for building balanced strength and improving control.