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Bicycle Crunches
Description: The Bicycle Crunches is a core exercise that targets the obliques on the sides of the waist. Twisting movements target the obliques on the sides of the waist. Rotate with control rather than yanking the head or neck. Benefits: Profile: Equipment: Bodyweight Type: Bodyweight (Compound) Resistance Type: Body Weight Level: Beginner Muscles: Primary Muscles…
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Crunch
Description: The Crunch is a core exercise that targets the abdominal muscles. Crunches and sit-ups train the rectus abdominis. Curl with the abs and avoid pulling on your head or neck. Benefits: Profile: Equipment: Bodyweight Type: Bodyweight (Compound) Resistance Type: Body Weight Level: Beginner Muscles: Primary Muscles Secondary Muscles Classification: Mechanics: Isolated Force: Pull Utility:…
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Scapular Pull-Up
Description: The Scapular Pull-Up, also known as Straight Arm Pull-Ups, is a challenging upper-body exercise that targets the scapular muscles, primarily the lower trapezius. This exercise involves hanging from a pull-up bar with straight arms and focusing on the movement of the scapulae (shoulder blades). It’s an excellent way to improve scapular stability and strength.…
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Suspended Strap Scapular Pull-down
Description: The Scapular Suspended Strap Pull-down is a straight arm scapular movement that pulls the bar or handle down by depressing the shoulder blades, training the lower traps and lats with little arm involvement. Benefits: Profile: Equipment: Suspended Strap Type: Bodyweight (Isolation) Resistance Type: Body Weight Level: Intermediate Muscles: Primary Muscles Secondary Muscles Classification: Mechanics:…
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Inverted Shrug
Description: The inverted shrug is a bodyweight scapular exercise performed hanging under a bar in an inverted row position. Keeping the arms straight, you retract the shoulder blades to pull the chest toward the bar, training the mid and lower traps. Benefits: Profile: Equipment: Bodyweight Type: Bodyweight (Isolation) Resistance Type: Body Weight Level: Beginner Muscles:…
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Upper Trapezius Stretch
Description: The upper trapezius stretch gently lengthens the muscle that runs from the neck to the top of the shoulder, easing tension built up from heavy shrugs, carries, and daily stress. Muscles Stretched: How To Perform: Benefits: Tips: ExercisesBrowse the full exercise database ›
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Suspended Strap Inverted Shrug
Description: The Suspended Strap Inverted Shrug is a scapular exercise where you keep the arms straight and retract the shoulder blades to pull the chest up while suspended, training the mid and lower traps and scapular control. Benefits: Profile: Equipment: Suspended Strap Type: Bodyweight (Isolation) Resistance Type: Body Weight Level: Intermediate Muscles: Primary Muscles Secondary…
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Reverse Hyperextension
Description: The Reverse Hyperextension is a posterior chain exercise that strengthens the lower back. The reverse hyperextension trains the lower back and glutes with a moving leg and a fixed torso, which can be easier on the spine. Benefits: Profile: Equipment: Bodyweight Type: Bodyweight (Compound) Resistance Type: Body Weight Level: Intermediate Muscles: Primary Muscles Secondary…
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Superman
Description: The Superman is a posterior chain exercise that strengthens the lower back. Bodyweight back extensions like supermans and bird dogs build lower back and core endurance with no equipment. Benefits: Profile: Equipment: Bodyweight Type: Bodyweight (Compound) Resistance Type: Body Weight Level: Intermediate Muscles: Primary Muscles Secondary Muscles Classification: Mechanics: Isometric Force: Pull Utility: Auxiliary…
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Bird Dog
Description: The Bird Dog is a core exercise that targets the deep core that stabilizes the spine. Bracing movements train the deep core to stabilize the spine. Keep a straight line and breathe steadily rather than holding your breath. Benefits: Profile: Equipment: Bodyweight Type: Bodyweight (Compound) Resistance Type: Body Weight Level: Beginner Muscles: Primary Muscles…
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Prone Cobra
Description: The Prone Cobra is a posterior chain exercise that strengthens the lower back. Bodyweight back extensions like supermans and bird dogs build lower back and core endurance with no equipment. Benefits: Profile: Equipment: Bodyweight Type: Bodyweight (Compound) Resistance Type: Body Weight Level: Intermediate Muscles: Primary Muscles Secondary Muscles Classification: Mechanics: Isometric Force: Pull Utility:…
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Jefferson Curl
Description: The Jefferson Curl is a posterior chain exercise that strengthens the lower back. The Jefferson curl is an advanced loaded spinal flexion drill. Use very light weight and move slowly. Benefits: Profile: Equipment: Bodyweight Type: Bodyweight (Compound) Resistance Type: Body Weight Level: Intermediate Muscles: Primary Muscles Secondary Muscles Classification: Mechanics: Isolated Force: Pull Utility:…
