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 Seated Hamstring Stretch is a simple yet highly effective exercise to improve the flexibility and length of your hamstrings. This stretch helps reduce tension in your lower back and improves your overall mobility. Instructions Sit on the floor with your legs extended straight in front of you
The Seated Hamstring Stretch is an effective exercise for improving the flexibility and length of your hamstrings. This stretch also helps reduce tension in your lower back, which is especially beneficial if you sit a lot during the day. Execution Find a comfortable spot on the floor and sit w
The Seated Heart Opener is a simple yet effective exercise that focuses on opening your chest and improving the flexibility of your spine. This exercise not only helps relieve tension in your upper body, but also promotes deeper breathing and may reduce stress. Instructions Sit on the floor with
The Seated Hip Abductor Machine is an effective exercise aimed at strengthening and toning the outside of your thighs and your gluteal muscles. This exercise is unique because it specifically targets the abductor muscles, which are often overlooked in standard fitness routines. Execution Sit on
If you're looking for an effective way to train your biceps, try Seated Incline Dumbbell Curls. This exercise isolates the biceps in a unique way due to the angle of the bench, creating a more intense stimulus than regular dumbbell curls. Execution Set a weight bench at an angle of approximate
Want to train your shoulders effectively? Seated Lateral Raises are an excellent exercise for developing the width and strength of your shoulders. This exercise specifically targets the sides of your shoulders, helping you build well-shaped and balanced shoulders. Execution Find a comfortable se
The Seated Leg Curl Machine is an effective exercise focused on strengthening the hamstrings. This exercise provides a controlled movement that helps focus on the muscle group, making it an excellent choice for both beginners and advanced trainees. Execution Find a Seated Leg Curl Machine and ad
The Seated Leg Extension is a popular exercise for strengthening your quadriceps, the muscles at the front of your thighs. This exercise is unique because it focuses on isolating the quadriceps without placing much stress on the knees, provided it is performed correctly. Execution Find a leg ext
The Seated Leverage Decline Chest Press is an effective strength exercise that targets the lower chest muscles. This exercise offers a unique way to isolate and strengthen your chest muscles using a specially designed machine that stabilizes and optimizes the movement. Execution Adjust the mac
Introduction: The Seated Machine Calf Raise is an effective exercise for strengthening the calf muscles. This exercise is ideal if you want to specifically train the lower part of your legs with controlled movements. Execution: Sit on the machine with your feet on the platform and your knees under
The Seated Machine Hip Adductor is an effective exercise aimed at strengthening the inner thighs. This exercise offers a unique way to isolate specific muscle groups that are often overlooked, which can lead to better muscle balance and stability around the pelvis. Execution Find an adductor mac
The leg curl is the only exercise that allows you to train the hamstrings (and the weaker sartorius) in isolation from other muscle groups. The hamstrings perform the function of bending the knee and are assisted by the weaker sartorius muscle. In this variant, a machine is used on which you can per
The Seated Neutral-Grip Row is a powerful exercise that targets the back muscles and provides an excellent way to develop upper-body strength and endurance. This exercise is unique because it requires a controlled movement that helps improve your posture and strengthen the muscles around your spine.
The Seated Overhead Dumbbell Extension is an effective exercise for strengthening your triceps. This exercise not only helps build strong arms but also improves overall arm stability and may contribute to better posture. Execution Find a bench and sit upright with your feet flat on the floor.
The Seated Overhead Press is a powerful exercise that targets the upper body, particularly the shoulders, and offers a range of unique benefits. Performing this exercise seated allows you to focus more on the shoulder muscles without straining the lower back. Execution Find a bench and sit uprig
The Seated Resistance Band Cable Rows exercise is an effective way to strengthen your back muscles using a resistance band. This exercise simulates rowing with a cable machine, but in a more accessible and versatile way. It is perfect for home workouts or when you are traveling. Execution Sit on
The seated row is a very effective and therefore popular exercise that primarily targets the latissimus dorsi. To isolate this muscle group as much as possible, the exercise is usually performed with a V-bar. This allows for a natural grip while keeping the elbows low throughout the exercise. Seated
The Seated Row is a powerful exercise that targets the muscles of your back and arms. It is an excellent way to improve your posture and build strength. This exercise offers unique benefits, such as strengthening the muscles needed for daily activities and preventing back pain. Execution Sit on
The seated row is a highly effective and therefore popular exercise targeting the back muscles. It can be performed in many ways. This variation uses a wide grip. This changes the position of the elbows and thereby results in greater involvement of the shoulder muscles (deltoids) and the smaller sta
The Seated Shoulder Flexor Depressor Retractor Stretch is an effective exercise for strengthening and stretching the muscles around your shoulders. This exercise helps improve your posture and reduces the risk of shoulder injuries by strengthening the muscles that stabilize your shoulders. Executio
The Seated Side Stretch is a simple yet effective exercise that targets stretching the side muscles. This exercise helps improve your flexibility and may reduce tension in your back and shoulders. Execution Sit on the floor with your legs crossed or extended in front of you. Inhale and extend
The Seated Side-to-Side Leg Raises is an effective exercise for strengthening your core and lower body. This exercise helps improve your balance and stability by isolating the obliques and hip flexors. Execution Find a sturdy chair and sit upright with your feet flat on the floor. Place yo
The Seated Single-Leg Hamstring Stretch is an effective exercise for improving the flexibility and length of your hamstrings. This stretch helps reduce tension in your lower back and improves your overall mobility. Execution Sit on the floor with your legs extended straight out in front of you.
The Seated Spinal Twist is an excellent exercise for improving the flexibility of your spine and reducing tension in your back. This exercise also helps stimulate digestion and strengthen your abdominal muscles. Instructions Sit on a mat with your legs extended straight out in front of you. Be