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
Seated alternating dumbbell hammer curls are an effective exercise for building strength and mass in your arms. This variation emphasizes the biceps and forearm muscles in a way that differs from traditional curling movements. Execution Find a comfortable chair and sit down with a dumbbell in ea
The Seated Alternating Dumbbell Press is an effective exercise for strengthening your shoulders and arms. The alternating movement not only stimulates muscle growth but also improves your balance and coordination. Execution Find a bench and sit upright with a dumbbell in each hand. Keep your fee
The Seated Arnold Press is a dynamic shoulder exercise named after Arnold Schwarzenegger. This exercise combines a shoulder press with a rotating movement, creating a unique challenge and stimulation for the shoulder muscles. Execution Sit upright on a bench with your back straight and your feet
The Seated Barbell Military Press is a powerful exercise that targets your upper body, particularly your shoulders. This exercise provides an excellent way to build strength and mass in your shoulders while also promoting stability in your core and upper body. Execution Sit upright on a bench wi
The Seated Barbell Military Press is an effective strength exercise that targets your upper body, particularly the shoulders and arms. This exercise is unique because it helps you build a strong, stable shoulder girdle while also improving your posture. Execution Sit on a bench with an upright
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 raising the upper arm. The pectoralis major assists in raising the arms. This is especially true of the fibers that run from the clavicle to the
The seated barbell shoulder press is a powerful exercise that focuses on strengthening your shoulders and upper body. This exercise offers unique benefits, such as improving your posture and increasing your overall strength. Execution Sit upright on a bench with a backrest and place your feet fi
The bent-over side raise is an exercise targeting the posterior head of the deltoid (shoulder muscle). The lateral head and, to a lesser extent, the anterior head also assist in this movement, but are activated less. Many other muscles assist in moving the elbows and shoulders backward, as well as m
The Seated Bent-Over Rear Delt Raise is an effective exercise for strengthening the rear of your shoulders. This exercise also helps improve posture and balance muscle strength around your shoulder joint. Execution Sit on the edge of a bench with your feet flat on the floor. Lean forward f
The Seated Biceps Dumbbell Curl is a classic strength exercise that targets the biceps and several secondary muscle groups. This exercise is ideal for building strength and mass in the upper arms while also improving your stability and focus. Execution Find a comfortable seated position on a ben
The seated cable bent-over rear-delt (or reverse) fly, also called the bent-over cable side raise, is an exercise targeting the rear head of the deltoid (shoulder muscle). The middle head and, to a lesser extent, the front head also assist in this movement but are activated less. Many other muscles
The Seated Cable One-Arm Alternating Row is an effective exercise for strengthening your back muscles, with a focus on back width and thickness. This exercise offers a unique way to train each side of your back separately, promoting balanced muscle development and improved muscular coordination. Ex
The Seated Cable Row is an effective strength exercise that targets the back muscles and helps improve overall strength and posture. This exercise is particularly beneficial for strengthening the middle back muscles and improving pulling strength. Instructions Place your feet firmly on the pla
The Seated Cable Row with a V-bar is a powerful exercise that targets the development of your back muscles. This exercise offers a unique combination of strength and control, providing deep muscle activation that contributes to a strong and well-defined back. Execution Adjust the machine seat an
The Seated Calf Machine is an effective exercise aimed at strengthening and increasing the size of the calf muscles. This exercise offers a unique way to train the calf muscles in isolation, allowing you to focus more closely on this specific muscle group. Execution Sit on the machine with your
If you're looking for an effective way to strengthen your calf muscles, the Seated Calf Raise with a dumbbell on your knee is an excellent choice. This exercise is unique because you can perform it almost anywhere, as long as you have a chair and a dumbbell available. It specifically targets the cal
The Seated Calf Stretch is a simple yet effective exercise for stretching the calf muscles. This stretch helps improve flexibility and may reduce tension in the lower legs, which is especially useful after an intense workout or a long period of sitting. Execution Find a comfortable place to sit
The Seated Close-Grip Dumbbell Press is an effective exercise that targets the development of the shoulders and triceps. The close grip engages these muscle groups in a unique way, providing an intense workout focused on strength and stability. Execution Find a comfortable seated position on a b
Introductory: The Seated Concentration Curl is an effective exercise for isolating the biceps. This exercise helps you focus on one arm at a time, providing an intense biceps workout and improving symmetry between both arms. Execution: Sit on the end of a bench with your legs spread wide apart. Hol
If you're looking for an effective way to stretch your glutes and lower back, the Seated Cross-Leg Glute Stretch is an excellent choice. This stretch is not only easy to perform, but also offers unique benefits for improving your flexibility and reducing muscle tension. Execution Sit on the floo
The seated dip machine is a good alternative to regular bodyweight dips. The adjustable resistance makes the exercise suitable for people for whom their body weight is too heavy (or whose strength is insufficient). It is also a good alternative for those who add weights to themselves for more resist
The Seated Dumbbell Bench Press is an effective exercise for strengthening your shoulders and upper body. This exercise offers a unique combination of stability and strength training, helping you build muscle while also improving your posture and balance. Execution Find a bench and sit upright w
Learn the seated dumbbell bent-over row: hinge forward on a bench and pull your elbows back while keeping your torso still.
Introduction: Seated Dumbbell Calf Raises are an effective exercise for strengthening the calf muscles. This exercise is ideal if you are looking for an exercise you can perform while seated, which can be useful with limited mobility or as part of a rehabilitation routine. Execution: Begin by sitti