Exercise Library

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Barbell Bench Press

Chest

1. Lie flat on bench, grip bar slightly wider than shoulder-width.
2. Lower bar to mid-chest under control, then press up to full extension.

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Bent-Over Row

Back

1. Hinge at hips with a flat back, pull bar to your lower chest/upper stomach.
2. Lower under control and repeat, squeeze shoulder blades each rep.

🦵

Barbell Back Squat

Legs

1. Position bar on upper traps, feet shoulder-width, chest up.
2. Drop hips back and down to parallel, drive through heels to stand.

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Overhead Press

Shoulders

1. Start with bar at clavicle level, press overhead while keeping core tight.
2. Lock out at top, then lower to start under control.

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Dumbbell Biceps Curl

Arms

1. Stand tall, curl weights with elbows fixed at sides.
2. Lower slowly to full extension.

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Incline Dumbbell Press

Chest

1. Set bench to ~30–45°, press dumbbells from chest to extension.
2. Lower under control focusing on upper chest contraction.

🛶

Lat Pulldown

Back

1. Grip bar wide and pull to upper chest while leaning slightly back.
2. Control the bar as you return to full arm extension.

🏃

Romanian Deadlift

Legs / Hamstrings

1. Keep a slight knee bend, hinge at hips lowering the bar along thighs.
2. Drive hips forward to stand, focusing on hamstring stretch.

🔩

Lateral Raise

Shoulders

1. With light dumbbells, raise arms to the side to shoulder height.
2. Pause briefly then lower slowly.

🤜

Triceps Dip

Arms

1. Use parallel bars or bench, lower until elbows ~90° then push up.
2. Keep shoulders down and core engaged.

🧘

Plank

Abs

1. Maintain a straight line from head to heels on elbows or hands.
2. Hold for target duration while breathing steadily.

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Lunges

Legs

1. Step forward, lower until both knees ~90°, push back to start.
2. Keep torso upright and weight on front heel.

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Seated Cable Row

Back

1. Sit tall, pull handle to navel while squeezing shoulder blades.
2. Control the return and repeat.