Neutral-Grip Pullup
Neutral-Grip Pullup is a multi-joint bodyweight exercise in which the reps are performed with the palms facing one another. It builds strength and muscle in the upper back, biceps, and core like other pull-up variations
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How it works: Use the filters to find the right exercise for your equipment, skill level, and target muscle group. These exercises feature in our challenges, workouts, and workout plans - but we’ve also made them available for you to browse and learn from. They’re great for discovering individual exercises that target specific muscles or for finding effective alternatives.
Over-Under Shoulder Stretch
Over-Under Shoulder Stretch strengthens the various upper body muscles in the arms (biceps and triceps), chest muscles, shoulders muscles, and back muscles.
Reverse-Grip Pulldown
Reverse-Grip Pulldown is a variation of lat pulldown that targets and develops the back, shoulders, and arms muscles.
Reverse-Grip Triceps Pressdown
Reverse-Grip Triceps Pressdown targets both your lower and upper body. It activates your glutes, back, and core muscles to help stabilize your body throughout the exercise.
Seated Barbell Shoulder Press
Seated Barbell Shoulder Press is a variation of the overhead press and helps to build shoulder strength and muscle.
Seated Dumbbell External Rotation
Seated Dumbbell External Rotation targets the muscles of the rotator cuff – which helps to provide stability to shoulder joints. The seated position isolates the shoulders by removing assistance from other muscle groups.
Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press emphasis on the shoulders. It can often be an excellent way to isolate the pressing muscles to develop muscle hypertrophy.
Straight-Arm Pulldown
Straight-Arm Pulldown primarily targets the latissimus dorsi muscles on the sides of your back; it also works the posterior deltoids, triceps, rhomboids, and teres major muscles in your upper arms.
Sumo Squat To Stand
Sumo Squat To Stand is an effective lower body exercise that provides strength and flexibility to hamstrings, glutes, quads, and lower back muscles.
Suspended Chinup
Suspended Chinup is a variation of standard chin-up exercises that build muscle and strength in the upper back and biceps and stabilize strength in the core and shoulders.
Weighted Pullup
Weighted pullups intensify the activation of your back muscles and provide you with more defined back muscles.
Dumbbell Kneeling One Arm Row
A single-arm back exercise performed with one knee and hand supported, targeting the lats, rhomboids, and rear delts while improving unilateral strength, stability, and balanced pulling mechanics.
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