Browse hundreds of fitness exercises with video and clear instructions. Filter by muscle group, equipment or training type - or search by name.
2.762 exercises
The Smith Machine Decline Bench Press is a powerful exercise designed to strengthen your chest muscles. The declined angle of the bench primarily targets the lower parts of your chest muscles, contributing to overall chest development. Execution Set the bench to a declined position under the S
The Smith Machine Decline Press is a powerful exercise that targets the lower part of your chest muscles. The angle of the exercise challenges your muscles in a unique way, which can lead to better definition and strength. Execution Set the bench to a decline position and place it under the Smit
The Smith Machine Flat Bench Press is a powerful exercise for developing your chest muscles. This exercise provides stability and focus on the chest, allowing you to work on muscle growth and strength with precision. Execution Set the bench in the Smith Machine to a flat position. Lie on the b
The bench press, or 'bench pressing', is one of the most popular exercises in strength training. It is also one of the three powerlifting exercises (alongside the squat and deadlift). It is a compound exercise that engages several large muscle groups. The chest muscles and the front of the shoulder
The Smith Machine Incline Bench Press is an effective strength exercise that targets the upper chest muscles. The incline angle also engages the shoulders and triceps, making this exercise an excellent choice for building a strong upper body. Execution Set the bench to an angle of approximatel
If you are looking for an effective way to train your upper body, the Smith Machine Incline Press is an excellent choice. This exercise combines the benefits of stability with the ability to lift heavy, challenging your chest muscles, shoulders, and triceps in a unique way. Execution Set the ben
The Smith Machine Shoulder Press is a fantastic exercise for strengthening and shaping your shoulders. The guided movement provides a unique way to train your shoulder muscles safely and effectively. Execution Set the bench in the Smith Machine to an upright or slightly reclined position. Sit
Barbell shrugs target the upper and middle fibers of the trapezius, the diamond-shaped muscle in the upper back (between the shoulder blades). These fibers pull the shoulder blades upward and backward. The forearm flexors provide the necessary gripping strength in the fingers. The core muscles in th
Smith Machine Shrugs are an excellent exercise for strengthening the trapezius muscles. This exercise provides a stable environment, allowing you to focus fully on contracting the muscles without worrying about balance and stability. Execution Set the Smith machine to a suitable height so that
The Smith Machine Squat is a popular exercise focused on strengthening the lower body. The guided movement provides additional stability and safety, allowing you to focus on proper execution without worrying about balance. Execution Set the Smith Machine to the correct height so that the bar is
The barbell upright row is an exercise targeting all heads of the deltoid (shoulder muscle). Although it is mainly performed for the rear head of the shoulder, studies show that the middle and front heads work approximately equally hard as well. Still, it is not surprising that this exercise is aime
The shoulder press is an exercise that works all three heads of the deltoid (but not to the same extent). This is the deltoid-shaped muscle responsible for lifting the upper arm. The pectoralis major also helps lift the arms. This particularly applies to the fibers that run from the clavicle to the
The barbell upright row is an exercise targeting all heads of the deltoid (shoulder muscle). Although it is primarily performed for the rear head of the shoulder, studies show that the middle and front heads work approximately equally hard as well. Nevertheless, it is not surprising that this exerci
The snatch is a dynamic weightlifting exercise that provides a full-body workout. It is a technically complex movement that requires explosive strength, mobility, and coordination, and it is unique in its ability to engage so many muscle groups simultaneously. Execution: Begin with the barbell
The Snow Angels exercise is an effective way to train your upper body, focusing on the shoulders, upper back, and core. This exercise, named for its resemblance to making angel wings in the snow, offers a unique combination of muscle activation and mobility training without requiring weights. Execu
This exercise combines the dynamics of soccer with fitness, allowing you to work not only on your fitness but also on your coordination and ball skills. It is a fun and interactive way to stay fit that you can perform both outdoors on the field and indoors at the gym. Execution: Begin with a war
The Speed Skaters exercise is a dynamic movement that helps improve your coordination, balance, and strength. This exercise simulates the lateral movement of a skater and offers a unique combination of cardio and strength training, targeting various muscle groups. Execution Begin in a position w
The Speed Skaters exercise is a dynamic movement that helps improve coordination, balance, and strength in the lower-body muscles. This exercise simulates the lateral skating motion of a speed skater, making it a unique way to train both cardiovascular endurance and muscular strength. Execution
The Spell Caster is a dynamic exercise that not only improves your muscular strength but also engages your coordination and balance. This unique movement simulates casting a spell, making it a fun and imaginative addition to your workout routine. Execution Begin in a standing position with your
Introduction: Spider Bicep Cable Curls are an excellent exercise for isolating and strengthening your biceps. This exercise uses a cable machine, providing constant resistance throughout the entire movement, resulting in better muscle activation. Execution: Begin by setting the cable machine with a
The barbell Spider Curl is an excellent exercise for isolating and strengthening your biceps. Its unique benefit is that it helps you maintain a strict position, allowing your biceps to be trained more effectively without other muscles taking over the work. Execution Start by setting an incline
If you are looking for an effective way to train your biceps, the Spider Curl with an EZ bar is an excellent choice. This exercise is unique because your body position during execution keeps constant tension on your biceps, leading to more intense muscle activation and growth. Execution Begin by
Introduction: The Spider Plank is a dynamic variation of the traditional plank that not only improves your core stability but also challenges your obliques and shoulder muscles. By bringing your knee toward your elbow, you add an extra dimension to the exercise, creating a more intense workout. Exe
The Spider Plank is a dynamic variation of the traditional plank that improves not only your core stability but also your flexibility and balance. This exercise adds a new dimension to your workout through the movement of your legs, activating more muscle groups. Execution Begin in a standard pl