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 shoulder external rotation targets the smaller, stabilizing muscles around the shoulder joint. These muscles stabilize the shoulder joint while also enabling rotation. The purpose of the exercise is therefore not to build large shoulders, but mainly to prevent injuries and increase mobility. Cho
Introduction: The Cable Shoulder Press is an effective exercise for strengthening your shoulders and upper body. This exercise provides unique resistance through the use of a cable machine, ensuring constant tension throughout the movement. Execution: 1. Set the cable machine with the handles at s
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 the abdome
Introduction: Cable Shrugs are an effective exercise for strengthening the trapezius muscles. This exercise provides constant resistance through the use of the cable machine, resulting in a more intense workout compared with traditional dumbbell or barbell shrugs. Execution: Follow these steps to p
Do you want strong, well-developed shoulders? Try Cable Shrugs. This exercise is ideal for strengthening your trapezius muscles, which extend from your neck to the middle of your back. Cable Shrugs provide constant tension throughout the movement, which may make them more effective than dumbbell or
Side bend exercises primarily target the obliques (internal and external). These are the muscles on the sides of the abdomen that enable rotation of the torso and straighten the torso from a laterally tilted position (lateral flexion of the spine). The rectus abdominis and transversus abdominis prim
Lateral raises (also called side raises) are primarily performed to place more emphasis on the middle head of the deltoid (shoulder muscle). In addition to the large shoulder muscle itself, various muscles around the shoulder joint are recruited to stabilize it. Smaller stabilizing muscles such as t
The Cable Side Raise is an effective exercise for strengthening and defining your shoulders. This exercise provides constant resistance through the cable machine, creating a unique challenge compared with traditional dumbbell exercises. Execution Set the cable machine to the lowest position and
The Cable Single Arm Lateral Raise is an effective exercise for isolating and strengthening the shoulder muscles. This exercise helps improve muscle balance and symmetry between both shoulders. Execution Set the cable machine to the lowest position and attach a single handle. Stand sideway
Introduction: The Cable Squat Bicep Curl is an effective compound exercise that trains both your lower body and biceps. By combining the squat with a bicep curl, you work on strength and stability while engaging multiple muscle groups simultaneously. Execution: Follow these steps to perform the Cab
The bench press, is one of the most popular exercises in strength training. The chest muscles and front deltoids are engaged to pull the upper arm forward and inward. The triceps are engaged to extend the arms. Muscles in the shoulders, back, and lower back assist in stabilizing your body. Bench pre
So-called fly exercises are popular exercises for isolating the chest muscles as much as possible. The primary function during this exercise is to pull the upper arms forward using the pectoralis major. Because the arms maintain the same curve throughout the movement, the triceps are required much l
The cable standing hip extension is an exercise for the glutes, lower back, and hamstrings. The name indicates that it involves extension of the leg. Normally, this means bringing a forward-positioned thigh (flexion) back into line with the torso (extension). In this exercise, that occurs through a
Cable standing preacher curls are a variation of dumbbell standing preacher curls and barbell preacher curls. An important difference from dumbbell standing preacher curls is the way resistance is distributed more evenly throughout the movement. This does not mean that the resistance remains constan
The Cable Standing Russian Twist is a dynamic exercise that focuses on strengthening your core and improving torso rotation. This exercise is ideal for developing strong, functional abdominal muscles and improving your overall stability. Execution Set the cable machine to mid-height and attach a
If you're looking for an effective exercise to strengthen and define your chest muscles, Cable Standing-Up Straight Crossovers are an excellent choice. This exercise is unique because it allows you to train your chest muscles from different angles, leading to more complete development. Execution
The Cable Straight-Arm Pulldown is an effective exercise that targets strengthening and defining your back muscles, with particular focus on the latissimus dorsi. This exercise offers a unique way to isolate your back and work toward better posture and strength. Execution Set the cable machine t
Introduction: The Cable Triceps Kickback is an effective exercise for isolating and strengthening your triceps. This exercise helps improve the definition of your upper arms and is ideal for focused triceps training. Execution: Begin by setting the cable machine to a low position. Grip the handle w
If you are looking for an effective way to strengthen and shape your triceps, the Cable Triceps Overhead Extension with an EZ bar is an excellent choice. This exercise specifically targets the triceps, while also offering benefits for overall arm strength and stability. Execution Set the cable
The cable triceps pushdown is an isolation exercise that trains the triceps using a rope and a pulley station. The exercise is typically performed with a horizontal narrow bar, but it can also be varied with a rope. Hold the rope with an overhand grip and push it downward. This places tension on the
The Cable Triceps Pushdown is a popular exercise that targets the triceps, helping you develop strong and well-defined arms. This exercise is unique because it allows you to train the triceps in isolation with constant resistance, leading to effective muscle building. Execution Set the cable mac
The Cable Triceps Pushdown Elbows Out with a V-bar is an effective exercise for strengthening and defining your triceps. This variation emphasizes the outer part of your triceps and offers a unique way to add variety to your workout. Execution Set the cable machine to a high position and attach
If you're looking for an effective way to strengthen and define your triceps, the Cable Triceps Pushdown with an EZ-bar and a close grip is an excellent choice. This exercise combines the benefits of constant cable resistance with the ergonomic benefits of the EZ-bar, challenging your triceps in a u
The Cable Triceps Pushdown with an EZ bar is a popular exercise for strengthening and shaping the triceps. This exercise offers a unique combination of controlled movement and adjustable resistance, making it a favorite in many training routines. Execution Set the cable machine to a high positio