💪 Gym Exercises

Strengthens mid-back with rowing motion using a T-bar. Great for building thickness in the lats and rhomboids.

Targets upper back and lats with cable pulldown movement. Perfect for developing the V-taper.

Focuses on middle back using seated cable row machine. Builds strength and definition in the mid-traps.

Compound exercise engaging the whole back using barbell. One of the best mass builders for the back.

Isolates finger flexors for enhanced grip strength and forearm definition.

The king of all exercises targeting quads, glutes, and hamstrings. Essential for lower body development.

Dynamic movement targeting quads, glutes, and improving balance and coordination.

Front-loaded squat emphasizing quads and core stability. Great for posture improvement.

Compound leg exercise targeting quads, glutes, and hamstrings. The foundation of leg training.

Targets glutes and hamstrings while being beneficial for disc health and lower back strength.

Beginner-friendly squat variation using dumbbell or kettlebell for proper form development.

Isolates the quadriceps muscle using machine for focused quad development and definition.

Isolates hamstrings using seated machine for targeted posterior chain development.

Machine-based quad and glute strengthening exercise. Safe alternative to squats for beginners.

Machine-assisted squat movement targeting quads and glutes with controlled range of motion.

Classic chest builder focusing on pecs with barbell bench press. The king of upper body exercises.

Bodyweight exercise targeting chest, shoulders, and triceps. Perfect for building endurance and definition.

Targets upper chest with barbell press on incline bench. Essential for complete chest development.

Machine-based chest exercise for controlled pressing motion. Great for beginners and isolation work.

Chest builder allowing a greater range of motion with dumbbells. Improves muscle stability and balance.

Targets chest with focused fly movement using machine. Excellent for chest isolation and definition.

Chest exercises using cables for constant tension. Provides smooth resistance throughout the movement.

Machine-based pressing targeting deltoid muscles. Safe and effective for building shoulder strength.

Isolates side delts for shoulder width. Creates the coveted shoulder cap appearance.

Seated overhead press using dumbbells to build delts. Allows for full range of motion and stability.

Targets front delts with cables for resistance. Great for anterior deltoid development.

Builds traps and side delts using controlled Smith machine movement. Perfect for muscle isolation.

Targets the trapezius muscles for thick, powerful-looking shoulders and neck area.

Front deltoid isolation using EZ bar for comfortable grip and controlled movement.

Compound movement targeting biceps and back. One of the best bodyweight exercises for upper body strength.

Classic biceps building exercise with barbell curl. The foundation of bicep training.

Targets biceps from a stretched position using incline bench for maximum muscle activation.

Isolates biceps using preacher bench to prevent cheating and ensure proper form.

Biceps curl using cables for constant tension throughout the entire range of motion.

Isolates biceps using dumbbells for better control and unilateral training benefits.

Targets biceps and back with underhand grip, providing dual muscle engagement.

Targets brachialis and biceps with neutral grip for well-rounded arm development.

Lying triceps extension with barbell or dumbbells. One of the most effective tricep isolation exercises.

Targets triceps with overhead dumbbell extension. Excellent for long head development.

Isolates triceps with kickback movement. Great for muscle definition and peak contraction.

Cable pushdown with rope attachment to isolate triceps. Allows for natural wrist movement.

Cable pushdown with straight bar for focused tricep isolation and strength building.

Bodyweight exercise targeting triceps using parallel bars or bench for support.

Compound movement targeting triceps, chest, and shoulders. Excellent for building mass and strength.

Bodyweight exercise engaging triceps, chest, and shoulders. Perfect for endurance and definition.

Isolation exercise for the forearm flexors. Typically done seated with a barbell or dumbbells.

Targets both the biceps and forearms. Performed with a neutral grip using dumbbells.

Full-body strength exercise that intensely works the grip and forearms. Done by walking while holding heavy weights.

Targets finger flexors and forearms. Performed using a barbell or dumbbells, rolling the weight down to the fingers.