Heft

466 movements · built into Heft

Exercise library

Explore the movements built into Heft, with muscle targets, equipment and concise training notes.

491
050DeadliftGuideGluteus maximus · Leg biceps · QuadricepsBarbell · Basic exercise081Bench PressGuideMiddle chest · Upper chest · Lower chestBasic exercise · Barbell082Push-UpGuideMiddle chest · Upper chest · Lower chestBasic exercise · Body weight233SquatGuideQuadriceps · Gluteus maximus · Leg bicepsBasic exercise · Barbell021Military PressGuideFront shoulder · Side shoulderBarbell045Pull-Up (Hammer Grip )GuideLatissimus · BicepsBody weight · Machine046Pull-Up (Wide Grip)GuideLatissimusMachine · Basic exercise080Assisted Pull upGuideLatissimusMachine · Body weight256Front SquatGuideQuadriceps · Gluteus maximusBarbell441Barbell Shoulder PressGuideFront shoulder · Side shoulderBarbell · Bench009Shoulder PressGuideFront shoulder · Side shoulderBasic exercise · Machine047Pull-Up (Close Grip)GuideLatissimus · BicepsMachine · Body weight048Underhand Pull-UpGuideBiceps · LatissimusMachine · Body weight058Lat-PulldownGuideLatissimusBasic exercise · Machine073Barbell Romanian DeadliftGuideGluteus maximus · Leg biceps · Lower backBarbell078Sumo DeadliftGuideGluteus maximus · Leg biceps · QuadricepsBarbell085Dumbbell Bench PressGuideMiddle chest · Upper chest · Lower chestDumbbell · Bench098Incline Barbell Bench PressGuideUpper chestBasic exercise · Barbell104DipsGuideTriceps · Middle chest · Front shoulderBasic exercise · Body weight235Dumbbell LungeGuideGluteus maximus · Leg biceps · QuadricepsBasic exercise · Dumbbell238LungesGuideGluteus maximus · Quadriceps · Leg bicepsBody weight240Dumbbell SquatGuideGluteus maximus · Quadriceps · Leg bicepsDumbbell258Resistance Band SquatGuideGluteus maximus · Quadriceps · Leg bicepsResistance band · Body weight354Clean and PressGuideFront shoulder · Side shoulder · LatissimusCrossfit · Barbell460Bent Over Barbell RowsGuideLatissimus · TrapezeBasic exercise · Barbell473Bulgarian Split SquatGuideQuadriceps · Gluteus maximusBasic exercise · Dumbbell007Dumbbell Shoulder PressGuideFront shoulder · Side shoulderBasic exercise · Dumbbell040Dumbbell Bent Over Row (Single Arm)GuideLatissimusDumbbell · Bench051Dumbbell DeadliftGuideLower back · Gluteus maximus · Leg bicepsDumbbell052Bent Over Dumbbell RowLatissimus · TrapezeDumbbell · Bench053Bent Over Dumbbell RowGuideLatissimus · TrapezeDumbbell054Reverse Grip Bent Over Barbell RowsGuideLatissimus · BicepsBasic exercise · Barbell062Reverse Grip Lat-PulldownGuideLatissimusMachine063Upper Grip Lat-PulldownGuideLatissimusBasic exercise · Machine070Inverted RowGuideLatissimus · TrapezeBody weight071Barbbell Bent over T- Bar RowLatissimusBarbell074Dumbbell Romanian DeadliftGuideGluteus maximus · Leg biceps · Lower backDumbbell079Dumbbell Sumo DeadliftGuideGluteus maximus · Leg biceps · QuadricepsDumbbell086Close-Grip Bench PressGuideTricepsBarbell · Bench088Triceps Push-UpGuideTricepsBody weight089Chest PressGuideMiddle chest · Upper chest · Lower chestBasic exercise · Machine099Incline Dumbbell Bench PressGuideUpper chestBasic exercise · Dumbbell110Decline Push-UpGuideUpper chestMachine · Body weight111Assisted Chest DipMiddle chest · Upper chest · Lower chestBench · Body weight121Incline Push-UpGuideUpper chestBench · Body weight122Lying Chest PressMiddle chest · Upper chest · Lower chestMachine125Biceps Dumbbell CurlGuideBicepsBasic exercise · Dumbbell126Barbell CurlsGuideBicepsBasic exercise · Barbell208Hanging Leg RaiseGuideLower abdominal musclesBody weight · Machine211Hanging Knee RaiseGuideLower abdominal musclesBody weight · Machine23445 Degrees Leg Press MachineGuideQuadriceps · Leg biceps · Gluteus maximusBasic exercise · Machine236Hip ThrustsGuideGluteus maximusBench · Body weight237Side LungeGuideGluteus maximus · Quadriceps · Leg bicepsBody weight241Sumo SquatsGuideAbductors · Gluteus maximus · AdductorsBarbell242Barbell LungeGuideQuadriceps · Leg biceps · Gluteus maximusBarbell244Step-UpsGuideGluteus maximus · Leg biceps · QuadricepsCrossfit · Bench245Dumbbell Step-UpsGuideGluteus maximus · Leg biceps · QuadricepsCrossfit · Bench246Zercher SquatGluteus maximus · QuadricepsBarbell250Dumbbell Stiff Leg DeadliftGluteus maximus · Leg biceps · Lower backDumbbell251Smith Full SquatQuadriceps · Gluteus maximus · Leg bicepsMachine254Barbell Hip ThrustsGuideGluteus maximus · Leg bicepsBarbell · Bench255Split SquatQuadriceps · Leg biceps · Gluteus maximusBarbell · Bench257Lunges with Resistance BandGuideGluteus maximus · Quadriceps · Leg bicepsResistance band · Body weight287Horizontal Leg Press MachineGuideGluteus maximus · Leg biceps · QuadricepsBasic exercise · Machine288Resistance Band SquatsGluteus maximus · Quadriceps · Leg bicepsBarbell · Resistance band289Safety Squat BarQuadriceps · Leg biceps · Gluteus maximusBasic exercise · Barbell303Rowing machineGuideLatissimus · Leg biceps · QuadricepsMachine · Cardio321BurpeesGuideGluteus maximus · Quadriceps · Middle chestCrossfit · Cardio329Kettlebell DeadliftGuideGluteus maximus · Leg biceps · QuadricepsCrossfit · Kettlebell330Kettlebell Sumo DeadliftGluteus maximus · Leg biceps · QuadricepsCrossfit · Kettlebell331Kettlebell Romanian DeadliftGluteus maximus · Leg biceps · Lower backCrossfit · Kettlebell333Kettlebell Goblet SquatGuideQuadriceps · Gluteus maximus · Leg bicepsCrossfit · Kettlebell336Kettlebell Sumo SquatGluteus maximus · Quadriceps · Leg bicepsCrossfit · Kettlebell338Kettlebell LungesGuideGluteus maximus · Quadriceps · Leg bicepsCrossfit · Kettlebell341Russian SwingGluteus maximus · Quadriceps · Leg bicepsCrossfit · Kettlebell346Kettlebell ThursterGuideQuadriceps · Gluteus maximus · Front shoulderCrossfit · Kettlebell347PlankGuideUpper abdominal muscles · Lateral abdominal muscles · Lower abdominal musclesCrossfit · Body weight348Muscle upLatissimus · Triceps · Middle chestCrossfit353Clean and Push PressFront shoulder · Side shoulder · QuadricepsCrossfit · Barbell355Clean and JerkQuadriceps · Latissimus · Front shoulderCrossfit · Barbell475Trap Bar DeadliftQuadriceps · Gluteus maximus · Leg bicepsBasic exercise · Barbell482Barbell Push PressFront shoulder · Side shoulderBarbell · Crossfit483Single-Leg Romanian DeadliftLeg biceps · Gluteus maximusDumbbell · Bench493Bodyweight Pistol SquatQuadriceps · Gluteus maximusBody weight · Unilateral500Smith Machine Split SquatGluteus maximus · QuadricepsMachine · Unilateral502Dumbbell Single-Leg Hip ThrustGluteus maximusDumbbell · Bench001Arnold PressFront shoulder · Side shoulderBench · Dumbbell006Cable Face PullGuideBack shoulder · TrapezeCable010Machine Shoulder pressGuideFront shoulder · Side shoulderBasic exercise · Machine016Handstand Push-UpsFront shoulderBody weight · Crossfit018Landmine PressFront shoulder · Upper chestBarbell022Smith Machine Shoulder PressFront shoulder · Side shoulderBasic exercise · Machine031Dumbbell Standing Lateral RaiseGuideSide shoulderBasic exercise · Dumbbell038Cable High RowTrapeze · LatissimusCable042Single Arm Seated Cable RowLatissimusMachine · Unilateral043Good MorningsGuideLower back · Gluteus maximus · Leg bicepsBarbell055Incline Bench Barbbell RowLatissimus · TrapezeBarbell · Bench059Cable Parallel Grip Lat-PulldownLatissimusCable061V-Bar Lat-PulldownLatissimusMachine064Back ExtensionLower back · Gluteus maximus · Leg bicepsBasic exercise · Body weight067Wide Grip Seated Cable RowLatissimus · TrapezeMachine068Close Grip Seated Cable RowGuideLatissimus · TrapezeBasic exercise · Machine069Standing Back Row with resistance BandGuideLatissimus · Trapeze · Back shoulderCable084FlysMiddle chest · Upper chest · Lower chestBasic exercise · Bench090Cable FlyMiddle chest · Upper chest · Lower chestBasic exercise · Cable100Incline Dumbbell FlysUpper chestBasic exercise · Dumbbell102Incline Machine Chest PressUpper chestMachine106Decline Barbell Bench PressLower chestBasic exercise · Barbell107Decline Dumbbell Bench PressLower chestDumbbell · Bench112Smith Machine Bench PressMiddle chest · Upper chest · Lower chestMachine113Smith Machine Incline Bench PressUpper chestMachine118Cable Bench PressMiddle chest · Upper chest · Lower chestBench · Cable144Seated Dumbbell Hammer CurlBiceps · BrachialisDumbbell · Bench147Barbell Lying Triceps ExtensionsTricepsMachine · Basic exercise161Machine Triceps ExtensionTricepsBasic exercise · Machine165Machine Tricpes DipsTricepsMachine175Dumbbell Hammer CurlGuideBrachialisBasic exercise · Dumbbell178Dumbbell Alternate Biceps CurlGuideBicepsBasic exercise · Dumbbell186Leg RaiseLower abdominal musclesBody weight188Sit-UpsGuideUpper abdominal muscles · Lower abdominal musclesBasic exercise · Body weight204Russian TwistGuideLateral abdominal muscles · Lower abdominal musclesExercise ball209Lying Leg RaiseGuideLower abdominal musclesBasic exercise · Body weight212Leg RaiseLower abdominal musclesBody weight · Machine213Leg RaiseLower abdominal musclesBody weight · Machine214RolloutUpper abdominal muscles · Lower abdominal musclesBody weight · Barbell247Barbell Hack SquatQuadriceps · Leg biceps · Gluteus maximusBarbell248Barbell Side LungeGluteus maximus · Leg biceps · QuadricepsBarbell249Barbell Step-UpsGluteus maximus · Leg biceps · QuadricepsCrossfit · Bench259Smith Front SquatQuadriceps · Gluteus maximusMachine262Machine Seated Hip AdductionGuideAdductorsBasic exercise · Machine268Machine Lying Leg CurlGuideLeg bicepsBasic exercise · Machine270Machine Seated Leg CurlLeg bicepsMachine271Glute Ham RaiseGuideGluteus maximus · Leg bicepsMachine275Machine Leg ExtensionGuideQuadricepsBasic exercise · Machine277Standing Calf RaiseGuideCalfBasic exercise · Body weight279Machine Standing Calf RaiseGuideCalfBasic exercise · Machine292Standing Barbell Calf RaiseCalfBasic exercise · Barbell318Box JumpsGluteus maximus · Quadriceps · Leg bicepsCrossfit · Cardio325Mountain ClimberGuideUpper abdominal muscles · Lateral abdominal muscles · Lower abdominal musclesCrossfit · Cardio332Kettlebell Single Leg DeadliftGluteus maximus · Leg biceps · Lower backCrossfit · Kettlebell337Kettlebell Side LungeGluteus maximus · Quadriceps · Leg bicepsCrossfit · Kettlebell339Kettlebell Military PressFront shoulder · TricepsCrossfit · Kettlebell340Kettlebell Military Press (Single arm)GuideFront shoulderCrossfit · Kettlebell352Sled SquatsQuadriceps · Gluteus maximus · Leg bicepsCrossfit · Machine359Dumbbell Clean and JerkQuadriceps · Leg biceps · LatissimusCrossfit · Dumbbell361Iron Block PressMiddle chest · Upper chest · Lower chestMachine · Crossfit393Hip ExtensionGluteus maximus · Leg biceps · Lower backStretch455Hip Thrust MachineGluteus maximus · Leg bicepsMachine472Wall SitGuideQuadriceps · Gluteus maximus · Leg bicepsBody weight476Cable Pallof PressLateral abdominal muscles · Upper abdominal muscles · Lower abdominal musclesCable479Farmer's CarryForearms · TrapezeDumbbell · Kettlebell480Dead BugGuideUpper abdominal muscles · Lower abdominal musclesBasic exercise · Body weight486Pike Push-UpGuideFront shoulder · Side shoulderBody weight490Dead HangGuideForearmsCrossfit · Body weight491Scapular Pull-UpTrapeze · LatissimusBody weight492Negative Pull-UpLatissimus · BicepsBody weight494Wall Handstand HoldFront shoulder · Side shoulderBody weight · Hold495Ring DipTriceps · Middle chest · Lower chestBody weight496Ring High RowTrapeze · Back shoulderBody weight499Barbell Reverse Lunge from a StepGluteus maximus · QuadricepsBarbell · Unilateral501Smith Machine Reverse Lunge from a StepGluteus maximus · QuadricepsMachine · Unilateral003Cable Upright RowBack shoulder · Side shoulderCable005Reverse ButterflyGuideBack shoulder · TrapezeBasic exercise · Machine008Cable Shoulder PressFront shoulder · Side shoulderCable015Dumbbell Front RaiseFront shoulderDumbbell019Single Arm Landmine PressUpper chest · Front shoulder · TricepsBarbell · Unilateral023Dumbbell Rear Delt RowBack shoulderMachine · Dumbbell024Barbell Rear Delt RowBack shoulderBarbell025Reverse FlysBack shoulderBasic exercise · Dumbbell028Dumbbell Rear Delt FlyBack shoulderBasic exercise · Dumbbell032Dumbbell Seated Lateral RaiseSide shoulderDumbbell · Bench034Machine Lateral RaiseSide shoulderBasic exercise · Machine037Upright RowBack shoulder · Front shoulder · Side shoulderBarbell039Single Arm Cable Lat PulldownLatissimusMachine · Unilateral041Machine Single Arm Seated RowLatissimusDumbbell · Machine056Barbell ShrugsNeckBarbell066Machine Reverse Grip RowLatissimus · TrapezeBasic exercise · Machine076Dumbbell ShrugsGuideTrapeze · NeckDumbbell · Basic exercise083Dumbbell Pull-OverLatissimusBasic exercise · Dumbbell087Machine Chest FlyGuideMiddle chest · Upper chest · Lower chestBasic exercise · Machine095Medicine Ball Close Grip Push-UpTriceps · Middle chestBody weight · Exercise ball096Single Arm Push-UpMiddle chest · Upper chest · Lower chestBody weight · Unilateral101Incline Cable FlysUpper chestBench · Cable105Arnold DipsTriceps · Front shoulder · Middle chestBench · Body weight115Standing Cable Chest PressMiddle chest · Upper chest · Lower chestCable · Bench116Standing Cable FlyUpper chestCable119Close Grip Dumbbell PressTricepsBench · Dumbbell123Crush PressMiddle chest · Upper chest · Lower chestBench · Dumbbell127Concentration CurlBrachialisDumbbell · Bench128Barbell Preacher CurlBicepsBasic exercise · Barbell129Incline Dumbbell Biceps CurlBicepsDumbbell · Bench133Standing Cable Biceps CurlBicepsCable137Incline Dumbbell Biceps CurlBicepsDumbbell · Bench138Machine Biceps CurlGuideBicepsBasic exercise · Machine146V-Bar Triceps PushdownGuideTricepsCable149KickbacksTricepsDumbbell · Bench153Standing Overhead Barbell Tricep ExtensionGuideTricepsBarbell156Kneeling Cable Triceps ExtensionTricepsBench · Cable160Reverse-Grip Cable PushdownTricepsCable164Seated DipTricepsBasic exercise · Machine176Machine Preacher CurlBicepsMachine180Reverse-CurlsForearms · BrachialisBarbell183Criss-CrossLateral abdominal musclesBody weight184Decline Sit-upLower abdominal musclesBody weight · Bench185CrunchesGuideUpper abdominal muscles · Lower abdominal musclesBasic exercise · Body weight187Reverse CrunchesGuideLower abdominal musclesBody weight189Sit-Ups on the benchUpper abdominal muscles · Lower abdominal musclesBody weight · Bench191Jack Knife Sit-UpUpper abdominal muscles · Lower abdominal musclesBody weight194Toe TouchesUpper abdominal muscles · Lower abdominal musclesBody weight195Side BridgeGuideLateral abdominal musclesBody weight210Bicycle Twisting CrunchGuideUpper abdominal muscles · Lateral abdominal muscles · Lower abdominal musclesBody weight217Weighted CrunchUpper abdominal musclesDumbbell · Body weight218Dumbbell Sit-UpUpper abdominal muscles · Lower abdominal musclesDumbbell · Body weight220Roman Chair Sit-UpUpper abdominal muscles · Lower abdominal musclesBody weight · Machine221Sit-Up TwistLateral abdominal musclesBody weight225Decline CrunchUpper abdominal musclesBench · Body weight230Machine Seated Hip AbductionAbductorsBasic exercise · Machine239Sled Hack SquatQuadriceps · Leg biceps · Gluteus maximusMachine253Cable Pull ThroughsGuideGluteus maximus · Leg biceps · Lower backCable278Dumbbell Standing Calf RaiseCalfDumbbell280Machine Seated Calf RaiseCalfBench284Donkey Calf RaiseCalfMachine285Calf Raise with resistance BandGuideCalfBody weight · Resistance band286Single Leg PressQuadriceps · Leg biceps · Gluteus maximusMachine · Unilateral290Vertical Sled Leg Press MachineQuadriceps · Leg biceps · Gluteus maximusMachine300WalkingGluteus maximus · Quadriceps · CalfCardio334Kettlebell Goblet Squat JumpQuadriceps · Gluteus maximus · Leg bicepsCrossfit · Kettlebell335Kettlebell Pistol SquatQuadriceps · Gluteus maximusCrossfit · Kettlebell343Kettlebell American SwingGuideGluteus maximus · Quadriceps · Back shoulderCrossfit · Kettlebell344Kettlebell SnatchGluteus maximus · Front shoulder · Side shoulderCrossfit · Kettlebell349L-SitUpper abdominal muscles · Lower abdominal musclesBody weight · Crossfit350V-SitUpper abdominal muscles · Lower abdominal musclesBody weight · Crossfit351Sled PullGluteus maximus · Leg biceps · QuadricepsCrossfit · Machine356Wall BallGluteus maximus · Quadriceps · Upper abdominal musclesCrossfit · Exercise ball367Iceland CrossLower back · Gluteus maximus · Leg bicepsCrossfit · Machine368Sandbag WalkGluteus maximus · Quadriceps · Upper abdominal musclesMachine · Crossfit371Tire FlipGluteus maximus · Leg biceps · QuadricepsCrossfit · Machine396Bridge Pose StretchGuideGluteus maximus · Lower abdominal musclesStretch451Machine Reverse Grip High RowLatissimusMachine452Machine Reverse Grip Low RowLatissimusMachine461Chest Crossover MachineMiddle chest · Upper chest · Lower chestMachine471Calve MachineCalfMachine477Cable Overhead Pallof PressLateral abdominal muscles · Upper abdominal muscles · Lower abdominal musclesCable489Dumbbell Upright RowBack shoulder · Side shoulderDumbbell004Cable External rotationBack shoulderCable · Unilateral012Dumbbell Front RaiseFront shoulderBasic exercise · Dumbbell013Cable Front RaiseFront shoulderCable014Single Arm Cable Front RaiseFront shoulderCable · Unilateral017Cable Internal Shoulder RotationFront shoulderCable · Unilateral020Barbell Front RaiseFront shoulderBarbell026Cable Reverse FlysBack shoulderCable027Seated Cable Rear Delt FlyBack shoulderCable · Machine029Incline Dumbbell Front RaiseFront shoulderDumbbell · Bench033Cable Single Arm Lateral RaiseSide shoulderCable · Unilateral036Seated Reverse FlysBack shoulderBench · Dumbbell060Behind the Neck Lat-PulldownLatissimusBasic exercise · Machine065Lying Back ExtensionGuideLower backBody weight077Cable ShrugsTrapeze · NeckCable091Machine Pull OverLatissimusMachine093Lying Cable FlyMiddle chest · Upper chest · Lower chestCable · Bench094Dumbbell Floor FlyMiddle chest · Upper chest · Lower chestDumbbell103Barbell PulloverLatissimusBarbell · Bench108Decline Dumbbell FlysLower chestDumbbell · Bench109Decline Cable FlysLower chestCable · Bench114Smith Machine Decline Bench PressLower chestMachine117Low Cable FlyLower chestCable131Drag-CurlsBicepsBarbell132Single Arm Cable Biceps CurlBicepsCable · Unilateral134Lying Cable Bicep CurlBicepsCable139Dumbbell Preacher CurlBicepsDumbbell · Machine140Standing Barbell Preacher CurlBicepsBarbell · Machine141Single Arm Standing Cable Biceps CurlBicepsCable · Unilateral148Single Arm Dumbbell Lying Tricpes ExtensionTricepsDumbbell · Bench150Single Arm Dumbbell Triceps ExtensionTricepsDumbbell · Unilateral151Single Arm Overhead Cable Tricep ExtensionTricepsCable · Unilateral152Decline Dumbbell Triceps ExtensionTricepsBasic exercise · Dumbbell155Cable Lying Triceps ExtensionTricepsBench · Cable157Triceps KickbackTricepsCable · Unilateral158Standing Overhead Cable Tricep ExtensionTricepsBasic exercise · Cable159Single Arm Triceps Cable PushdownTricepsCable · Unilateral162Incline Barbell Triceps ExtensionTricepsBarbell · Bench163Weighted Seated Triceps ExtensionTricepsWeight167Dumbbell Wrist CurlForearmsBasic exercise · Dumbbell177Standing Cable Single Arm Hammer CurlBrachialisCable · Unilateral179Dumbbell Cross Body Hammer CurlBiceps · BrachialisDumbbell18121sBicepsBarbell · Dumbbell190Machine Seated CrunchesGuideUpper abdominal muscles · Lower abdominal musclesBasic exercise · Machine192Long Arm CrunchUpper abdominal muscles · Lower abdominal muscles · Lateral abdominal musclesBody weight193Cable Kneeling CrunchGuideUpper abdominal muscles · Lower abdominal musclesCable196Alternate Heel TouchersLateral abdominal musclesBody weight197Windshield WipersLateral abdominal muscles · Lower abdominal musclesCrossfit · Machine200Side CrunchLateral abdominal musclesBody weight201Cable Wood ChopsUpper abdominal muscles · Lateral abdominal muscles · Lower abdominal musclesCable202Lever Seated TwistLateral abdominal musclesMachine205Half WipersLateral abdominal muscles · Lower abdominal musclesBody weight207Wood ChopsSaw muscle · Upper abdominal muscles · Lateral abdominal musclesDumbbell216Reverse Cable CrunchesLower abdominal musclesCable219Decline Dumbbell Sit-UpUpper abdominal muscles · Lower abdominal musclesDumbbell · Body weight223Crunch (Ab-Roller)Upper abdominal muscles · Lower abdominal musclesBody weight224Bench Sit-Up TwistUpper abdominal muscles · Lateral abdominal muscles · Lower abdominal musclesBench · Body weight226Stability Ball Reverse CrunchesLower abdominal musclesExercise ball · Body weight227Hanging Scissor KicksLower abdominal muscles · AbductorsBody weight · Machine229Seated Cable Wood ChopsLateral abdominal muscles · Upper abdominal muscles · Lower abdominal musclesCable231Cable Hip abductionAbductorsCable · Unilateral243Leg KickbacksGuideGluteus maximus · Leg bicepsBody weight · Unilateral252Cable KickbacksGluteus maximus · Leg bicepsBasic exercise · Cable260Smith Machine Zercher SquatGluteus maximus · Leg biceps · QuadricepsMachine261Resistance Band KickbacksGuideGluteus maximus · Leg bicepsResistance band · Unilateral263ScissorsUpper abdominal muscles · Lower abdominal musclesBody weight269Dumbbell Leg CurlLeg bicepsDumbbell · Bench272Machine Standing Leg CurlLeg bicepsMachine · Unilateral273Prone leg raiseLower back · Gluteus maximusBody weight274Cable Standing Leg CurlLeg bicepsCable · Unilateral276Smith Machine Calf RaiseCalfMachine281Single Leg Dumbbell Calf RaiseCalfDumbbell · Unilateral282Calf Press Leg Press MachineCalfMachine283Barbell Seated Calf RaiseCalfBarbell · Machine298StepperQuadriceps · Gluteus maximus · Leg bicepsMachine · Cardio310Jumping JackAbductors · Quadriceps · ForearmsCrossfit · Battle Rope312Power SlamBack shoulder · Front shoulder · Side shoulderCrossfit · Battle Rope313Russian TwistUpper abdominal muscles · Lateral abdominal muscles · Lower abdominal musclesCrossfit · Battle Rope317High Knee Skips JumpsGluteus maximus · Quadriceps · CalfCrossfit · Cardio326Lateral Box JumpsAbductors · Gluteus maximus · QuadricepsCrossfit · Cardio328Figure 8Abductors · Gluteus maximus · AdductorsCrossfit · Kettlebell342Kettlebell Arm Swing (Single arm)Back shoulder · Latissimus · BicepsCrossfit · Kettlebell363Overhead SlamFront shoulder · Upper abdominal muscles · Lateral abdominal musclesCrossfit · Exercise ball370Viking PressFront shoulder · Side shoulderCrossfit · Machine374Hip Circles StretchGuideAbductors · Gluteus maximus · AdductorsStretch412Prayer Squat PoseAbductors · Adductors · Gluteus maximusStretch419Lunge StretchGuideAbductors · Gluteus maximus · QuadricepsStretch427Band Warm-Up Shoulder StretchBack shoulder · Front shoulder · Side shoulderStretch433Kneeling T-Spine Mobility StretchingGuideLatissimus · Trapeze · Back shoulderStretch438Standing Side BendGuideLateral abdominal musclesStretch446Machine Seated Crunches (Plate loaded)Upper abdominal muscles · Lower abdominal musclesMachine447Machine Lying CrunchesUpper abdominal muscles · Lower abdominal musclesMachine448Twist Machine sitting (tight Grip)Lateral abdominal musclesMachine449Machine Seated Crunches with front ResistanceUpper abdominal muscles · Lower abdominal musclesMachine456Glute Kickback MachineGluteus maximusMachine · Unilateral457Glute MachineGluteus maximusMachine458Overhead Cable Tricep ExtensionTricepsCable459Overhead Cable Low Tricep ExtensionTricepsCable488Standing Abdominal VacuumUpper abdominal muscles · Lateral abdominal muscles · Lower abdominal musclesBody weight497Ring Long-Arm Push-Up HoldMiddle chest · Front shoulderBody weight · Hold498Kettlebell Jefferson CurlLower backKettlebell011Smith Machine Behind Neck PressBack shoulder · Side shoulder · Front shoulderBasic exercise · Barbell030Lying Incline Barbell Front RaiseFront shoulderBarbell · Bench035Landmine Lateral RaiseSide shoulderBarbell057Behind The Back Barbell ShrugsNeckBarbell072Machine Lying Banded T-bar RowLatissimus · TrapezeMachine075Lever ShrugsTrapeze · NeckMachine092Cable Pull OverLatissimusCable097Resistance Band Push UpMiddle chest · Upper chest · Lower chestCrossfit · Resistance band120Standing Low Dumbbell FlysLower chestDumbbell124Svend PressMiddle chest · Upper chest · Lower chestWeight · Bench130Standing Single-Arm Incline Bench Preacher CurlBicepsDumbbell · Bench135Cable Two Arm Curl on Incline BenchBicepsCable136Seated Single Arm Cable Concentration CurlBicepsCable · Unilateral142Barbell Prone Incline CurlBicepsBarbell · Bench143Waiter CurlBicepsDumbbell145Single Arm Reverse Cable CurlBicepsCable · Unilateral154Single Arm Pronated Dumbbell Triceps ExtensionTricepsDumbbell · Bench166Dumbbell Reverse Wrist CurlForearmsBasic exercise · Dumbbell168Behind the Back Standing Barbell Wrist CurlForearmsBarbell169Reverse Barbell Wrist Curl (Undergrip)ForearmsBench · Barbell170Reverse Barbell Wrist Curl (Upper Grip)ForearmsBench · Barbell171Cable Wrist CurlForearmsBench · Cable172Cable Reverse Wrist CurlForearmsBench · Cable173Cable Standing Back Wrist CurlForearmsCable182Dumbbell Wrist Curl Over BenchForearmsBench · Basic exercise198Dumbbell Side BendLateral abdominal musclesBody weight19945 degrees Side BendLateral abdominal musclesBasic exercise · Machine203Side Hip AdductionAdductorsMachine206Barbell TwistsLateral abdominal musclesBarbell215Scissor KicksLower abdominal musclesBody weight222Seated Leg RaiseLower abdominal musclesBody weight · Bench228V-Sit Cross JabUpper abdominal muscles · Lateral abdominal muscles · Lower abdominal musclesBody weight232Abductor Leg RaisesAbductorsBody weight · Unilateral264Side Lying Hip AdductionAdductorsBody weight · Unilateral265Band Hip AdductionAdductorsCable · Unilateral266Lying Single Leg CircleGluteus maximus · AbductorsBody weight · Unilateral267Leg Extension Crunch BallUpper abdominal muscles · Lower abdominal muscles · QuadricepsBody weight · Exercise ball291Vertical Smith Leg PressQuadriceps · Leg biceps · Gluteus maximusMachine293Air BikeQuadriceps · Leg biceps · BicepsMachine · Cardio295RunQuadriceps · Leg biceps · Gluteus maximusCardio296Rope JumpsCalf · Quadriceps · Gluteus maximusCrossfit · Cardio297Cross TrainerAbductors · Gluteus maximus · AdductorsMachine · Cardio299Outdoor Bicycle RidingQuadriceps · Gluteus maximus · CalfCardio301TreadmillQuadriceps · Calf · Gluteus maximusMachine · Cardio302Stationary BikeQuadriceps · CalfMachine · Cardio304StairmasterGluteus maximus · Quadriceps · CalfMachine · Cardio305Ski ErgometerLatissimus · Saw muscle · Gluteus maximusMachine · Cardio306Shadow BoxingFront shoulder · Side shoulder · BicepsCrossfit · Cardio307Jumping JackGuideAbductors · Side shoulder · CalfCrossfit · Cardio308Double WaveFront shoulder · Side shoulder · BicepsCrossfit · Battle Rope309Alternate WaveFront shoulder · Side shoulder · ForearmsCrossfit · Battle Rope311Shoulder CircleBack shoulder · Front shoulder · Side shoulderCrossfit · Battle Rope314ClapFront shoulder · Side shoulder · ForearmsCrossfit · Battle Rope315Alternate Wave Split JumpAbductors · Quadriceps · Gluteus maximusCrossfit · Battle Rope319Fast feet runAbductors · Quadriceps · CalfCrossfit · Cardio320Rotational JacksAbductors · Quadriceps · Upper abdominal musclesCrossfit · Cardio322Sandbag BoxingFront shoulder · Side shoulder · BicepsCrossfit · Cardio323Pad WorkFront shoulder · Side shoulder · BicepsCrossfit · Cardio324Shadow BoxingFront shoulder · Side shoulder · BicepsCrossfit · Cardio327Around the bodyFront shoulder · Side shoulder · Upper abdominal musclesCrossfit · Kettlebell345Kettlebell Bottoms Up CleanFront shoulder · ForearmsCrossfit · Kettlebell357Front HoldFront shoulder · Forearms · Upper abdominal musclesCrossfit · Machine358Fingals FingersBack shoulder · Front shoulder · LatissimusCrossfit · Machine360Keg TossingGluteus maximus · Quadriceps · Leg bicepsMachine · Crossfit362Hercules HoldForearms · Back shoulder · Front shoulderCrossfit · Machine364Atlas Stone LiftGluteus maximus · Leg biceps · QuadricepsMachine · Crossfit365Duck WalkGluteus maximus · Quadriceps · Leg bicepsCrossfit · Machine366Crucifix HoldBack shoulder · Front shoulder · Side shoulderMachine · Crossfit369Shield CarrySaw muscle · Gluteus maximus · Upper abdominal musclesMachine · Crossfit372Standing Hamstrings and Back StretchLeg biceps · Lower backStretch373Seated Knee Up Rotation StretchLower back · Gluteus maximusStretch376Standing Side StretchLateral abdominal musclesStretch378Downward Facing DogCalfStretch379Standing back rotation stretchSaw muscle · Back shoulderStretch380Trap and Neck StretchTrapeze · NeckStretch381Cross over Shoulder StretchBack shoulderStretch382Back StretchLower backStretch383Back Pec StretchBack shoulder · Middle chest · Upper chestStretch384Sitting Calf StretchCalfStretch385Squatting Toe StretchCalf · Leg bicepsStretch387Seated Backward Chest StretchMiddle chest · Upper chest · Lower chestStretch388Straight Arms Backward Chest StretchMiddle chest · Upper chest · Lower chestStretch390Palms Out Forearm StretchForearmsStretch391Butterfly FlapsAdductors · AbductorsStretch392Flexion and Extension Hip StretchLeg biceps · Quadriceps · AbductorsStretch394Hip Flexor Stretch Rear footAbductorsStretch395All Fours Squad StretchLower back · Gluteus maximus · Back shoulderStretch397Lying Leg Hip StretchGluteus maximus · Lower backStretch398Side SplitAdductorsStretch399Single Straight Leg StretchUpper abdominal muscles · Lower abdominal musclesStretch400Side KickAbductors · Gluteus maximusStretch401Cat StretchLower back · NeckStretch402Seated Hip StretchAbductors · AdductorsStretch403Sitting Wide Leg Adductor StretchAdductorsStretch404Kneeling Leg Out Adductor StretchAdductorsStretch405Side Lunge Adductor StretchAdductorsStretch406Crossover Kneeling Hip StretchGluteus maximus · Lower backStretch410Seated Hip Adductor StretchAdductorsStretch411Lying Adductor StretchAdductorsStretch413Sitting Bent Over Back StretchLower backStretch414Sitting Rotational Hip StretchGluteus maximus · AdductorsStretch415Sitting Feet Reach Forward StretchLower back · Leg bicepsStretch416Recumbent Hip StretchGluteus maximus · AbductorsStretch417Pigeon Hip StretchGuideGluteus maximus · Lower backStretch418Standing Wide Knees Adductor StretchAdductorsStretch420Couch StretchQuadricepsStretch421Body Extension StretchLower back · Back shoulderStretch422Single Leg StretchUpper abdominal muscles · Lower abdominal musclesStretch423Quadriceps stretchQuadricepsStretch425Raised Leg Knee Flexor StretchLeg biceps · Lower backStretch426Across Chest Shoulder StretchBack shoulder · TrapezeStretch428Reverse Chest StretchBack shoulder · Saw muscle · NeckStretch429Above Head Chest StretchMiddle chest · Upper chest · Lower chestStretch430Elbows Back StretchTrapezeStretch431Kneeling Lat Stretch on BenchLatissimusStretch432Spine StretchUpper abdominal muscles · Lateral abdominal muscles · Lower abdominal musclesStretch434Single Leg Calve StretchCalfStretch435Overhead Triceps StretchTricepsStretch439Standing Side StretchLateral abdominal musclesStretch440Kneeling Hip Flexor StretchAbductorsStretch442Standing Lateral StretchLateral abdominal musclesStretch443Ab CoasterUpper abdominal muscles · Lateral abdominal muscles · Lower abdominal musclesMachine444Twist Machine sitting (wide Grip)Lateral abdominal musclesMachine445Machine Seated Crunches with RowUpper abdominal muscles · Lower abdominal musclesMachine450Twist Machine kneelingLateral abdominal musclesMachine453Machine Standing Hip AdductionAdductorsMachine · Unilateral454Machine Standing Hip AbductionAbductorsMachine · Unilateral465Neck MachineNeckMachine468Incline Bench Neck Harness ExtensionNeckMachine · Exercise ball174Behind The Back Dumbbell Finger CurlForearmsDumbbell294Bicycle Recline WalkQuadriceps · Leg biceps · CalfMachine · Cardio375Seated Bent Knee Buttock StretchGluteus maximus · Lower backStretch386Standing Chest Stretch against DoorMiddle chest · Upper chest · Lower chestStretch389Finger Flexor StretchForearmsStretch407Seated Neck StretchNeckStretch408Neck Flexor and Rotational StretchNeckStretch409Forward Flexion Neck StretchNeckStretch424Double Lean Back Quadriceps StretchQuadricepsStretch436Triceps StretchTricepsStretch437Backward Abdominal StretchLower back · Lower abdominal musclesStretch462Prone Weighted Neck ExtensionNeckWeight463Prone Weighted Side Neck ExtensionNeckWeight464Prone Weighted Reverse Neck ExtensionNeckWeight466Neck Machine (side)NeckMachine467Standing Neck Harness ExtensionNeckMachine · Weight469Incline Bench Reverse Neck Harness ExtensionNeckMachine · Resistance band470Cable Neck Harness ExtensionNeckCable