Exercise demos
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Home and gym exercises, each with its real equipment. Tap any animation to zoom in.
Full gym library: 81 exercises
Machines, dumbbells, cables and free weights, from beginner to advanced. Tap a muscle group, then tap any exercise to watch its animation. This is a menu, not a to-do list: pick a few that fit your level.
Chest · 11 exercises
- Seated chest press ▶ watchMachineBeginner
- Incline chest press ▶ watchMachineBeginner
- Pec deck fly ▶ watchMachineBeginner
- Flat dumbbell press ▶ watchDumbbellsBeginner
- Incline dumbbell press ▶ watchDumbbellsIntermediate
- Dumbbell chest fly ▶ watchDumbbellsIntermediate
- Cable chest fly ▶ watchCableIntermediate
- Decline chest press ▶ watchMachineIntermediate
- Dumbbell pullover ▶ watchDumbbellIntermediate
- Weighted dips ▶ watchDip station / weightAdvanced
- Heavy dumbbell press ▶ watchDumbbellsAdvanced
Back · 12 exercises
- Lat pulldown ▶ watchMachine / cableBeginner
- Seated cable row ▶ watchCableBeginner
- Chest-supported row ▶ watchMachineBeginner
- Assisted pull-up ▶ watchAssisted machineBeginner
- Single-arm dumbbell row ▶ watchDumbbellIntermediate
- Reverse-grip pulldown ▶ watchMachine / cableIntermediate
- Straight-arm pulldown ▶ watchCableIntermediate
- Dumbbell bent-over row ▶ watchDumbbellsIntermediate
- T-bar row ▶ watchMachineIntermediate
- Pull-ups ▶ watchBodyweightAdvanced
- Weighted pull-ups ▶ watchWeighted bodyweightAdvanced
- Barbell row ▶ watchBarbellAdvanced
Shoulders · 11 exercises
- Shoulder press ▶ watchMachineBeginner
- Lateral raise machine ▶ watchMachineBeginner
- Seated dumbbell press ▶ watchDumbbellsBeginner
- Dumbbell lateral raise ▶ watchDumbbellsIntermediate
- Front dumbbell raise ▶ watchDumbbellsIntermediate
- Reverse pec deck ▶ watchMachineIntermediate
- Rear-delt dumbbell fly ▶ watchDumbbellsIntermediate
- Cable face pull ▶ watchCableIntermediate
- Cable lateral raise ▶ watchCableAdvanced
- Arnold press ▶ watchDumbbellsAdvanced
- Leaning lateral raise ▶ watchDumbbellsAdvanced
Triceps · 10 exercises
- Triceps pushdown ▶ watchCableBeginner
- Triceps extension ▶ watchMachineBeginner
- Rope pushdown ▶ watchCableBeginner
- Overhead dumbbell extension ▶ watchDumbbellIntermediate
- Dumbbell kickback ▶ watchDumbbellsIntermediate
- Close-grip chest press ▶ watchMachineIntermediate
- Assisted dip ▶ watchMachineIntermediate
- Skull crusher ▶ watchDumbbells / EZ barAdvanced
- Weighted dip ▶ watchWeighted bodyweightAdvanced
- Single-arm cable extension ▶ watchCableAdvanced
Biceps · 10 exercises
- Biceps curl machine ▶ watchMachineBeginner
- Standing dumbbell curl ▶ watchDumbbellsBeginner
- Cable biceps curl ▶ watchCableBeginner
- Hammer curl ▶ watchDumbbellsIntermediate
- Incline dumbbell curl ▶ watchDumbbellsIntermediate
- Preacher curl ▶ watchMachineIntermediate
- Concentration curl ▶ watchDumbbellIntermediate
- Reverse curl ▶ watchDumbbells / EZ barAdvanced
- Spider curl ▶ watchDumbbellsAdvanced
- Bayesian cable curl ▶ watchCableAdvanced
Legs & glutes · 15 exercises
- Leg press ▶ watchMachineBeginner
- Leg extension ▶ watchMachineBeginner
- Seated leg curl ▶ watchMachineBeginner
- Standing calf raise ▶ watchMachineBeginner
- Goblet squat ▶ watchDumbbellBeginner
- Dumbbell Romanian deadlift ▶ watchDumbbellsIntermediate
- Walking lunge ▶ watchDumbbellsIntermediate
- Hip abductor ▶ watchMachineIntermediate
- Hip adductor ▶ watchMachineIntermediate
- Lying leg curl ▶ watchMachineIntermediate
- Bulgarian split squat ▶ watchDumbbellsAdvanced
- Dumbbell step-up ▶ watchDumbbellsAdvanced
- Hack squat ▶ watchMachineAdvanced
- Smith machine squat ▶ watchSmith machineAdvanced
- Hip thrust ▶ watchMachine / barbellAdvanced
Abs & core · 12 exercises
- Abdominal crunch ▶ watchMachineBeginner
- Plank ▶ watchBodyweightBeginner
- Dead bug ▶ watchBodyweightBeginner
- Reverse crunch ▶ watchBodyweightBeginner
- Cable crunch ▶ watchCableIntermediate
- Captain's chair knee raise ▶ watchMachineIntermediate
- Side plank ▶ watchBodyweightIntermediate
- Pallof press ▶ watchCableIntermediate
- Decline sit-up ▶ watchBenchAdvanced
- Hanging leg raise ▶ watchPull-up stationAdvanced
- Ab-wheel rollout ▶ watchAb wheelAdvanced
- Weighted cable crunch ▶ watchCableAdvanced
How many sets for your age
Working sets per exercise to start with. Add more only when recovery and form stay good.
| Age | New / returning | Regularly trained | Focus |
|---|---|---|---|
| 18–29 | 2–3 sets | 3–4 sets | Build technique and progressive overload. |
| 30–39 | 2–3 sets | 3–4 sets | Same progression; manage sleep and workload. |
| 40–49 | 2–3 sets | 2–4 sets | Consistency, joint comfort, gradual loading. |
| 50–59 | 1–3 sets | 2–3 sets | More recovery; controlled range of motion. |
| 60–69 | 1–2 sets | 2–3 sets | Strength, balance and function first. |
| 70–79 | 1–2 sets | 1–3 sets | Stable machines help; longer rests are fine. |
| 80–90 | 1–2 sets | 1–2 sets | Individualize with a clinician or physical therapist. |
Age is not a diagnosis: training history, strength, joints, recovery and health matter more. A fit 75-year-old may handle more than an inactive 45-year-old.
How long is your session?
- 30 min3–4 exercises, 1–3 sets each
- 45 min4–5 exercises, 2–3 sets each
- 60 min5–7 exercises, 2–3 sets each
- 75 min6–8 exercises, 2–3 sets each
- 90 min7–10 exercises, 2–4 sets each
Warm up 5–10 minutes first. Most sets should end with 1–4 good reps left; training to failure isn't needed.
89 exercises
YouTube video✋ Cup the top end
Legs & GlutesAll ages
Goblet squat
In simple words: Hold one weight at your chest and sit down like there's a chair behind you, then stand back up.
Works: Thighs, glutes, core
Why: Builds your thighs and glutes, the biggest muscles you have, which burn the most energy and keep you strong getting up from chairs and stairs.
How to do it right
- Hold one dumbbell vertically against your chest, elbows pointing down.
- Feet shoulder-width, toes slightly out.
- Sit down between your heels with your chest tall, knees following your toes.
- Push the floor away to stand.
Avoid: Heels lifting off the floor · Knees caving inward · Rounding the lower back at the bottom
Joints: Knees sore? Squat to a bench (box squat) so you only go as low as feels good.
YouTube video✋ Overhand
Legs & GlutesAges 18–79
Dumbbell Romanian deadlift
In simple words: Push your hips back like closing a car door with your bottom, slide the weights down your legs, then stand tall.
Works: Hamstrings, glutes, lower back
Why: Strengthens your hamstrings, glutes and lower back, the muscles that protect your back when you lift anything off the floor.
How to do it right
- Stand tall holding dumbbells in front of your thighs.
- Soften your knees and push your hips back like closing a car door with your bottom.
- Slide the weights down your legs, back flat, until you feel a hamstring stretch.
- Squeeze your glutes to stand back up.
Avoid: Rounding the back to reach lower · Bending the knees into a squat · Letting the weights drift away from your legs
Joints: Back sensitive? Use light weights, stop at mid-shin, or start with glute bridges.
Legs & GlutesAges 18–79
Reverse lunge
In simple words: Take a big step backward, bend both knees, then push off your front foot to come back.
Works: Thighs, glutes
Why: Trains each leg on its own, fixing left-right imbalances and building the balance you need for stairs and walking.
How to do it right
- Stand tall, hands on hips or holding dumbbells.
- Take a long step backward and lower your back knee toward the floor.
- Keep your front shin fairly upright and your weight in the front heel.
- Push through the front foot to step back up.
Avoid: Front knee shooting far past the toes · Leaning the torso forward · Rushing the step
Joints: Knees sore? Shorten the step, hold a counter, or swap for a box squat or glute bridge.
Legs & GlutesAll ages
Glute bridge
In simple words: Lie on your back with knees bent and lift your hips up like a bridge, then lower slowly.
Works: Glutes, hamstrings
Why: Wakes up and strengthens your glutes, which take pressure off your knees and lower back.
How to do it right
- Lie on your back, knees bent, feet flat and hip-width apart.
- Tuck your ribs down and press your lower back gently into the floor.
- Drive through your heels to lift your hips into a straight line from shoulders to knees.
- Squeeze for a second, then lower slowly.
Avoid: Arching the lower back at the top · Pushing through the toes · Dropping down fast
Joints: One of the most back- and knee-friendly exercises there is.
Legs & GlutesAll ages
Standing calf raise
In simple words: Stand tall and rise up onto your tiptoes, then lower your heels back down.
Works: Calves
Why: Strong calves help with balance, walking speed and ankle stability, and they pump blood back up from your legs.
How to do it right
- Stand tall with feet hip-width apart.
- Rise up onto the balls of your feet as high as you can.
- Pause at the top.
- Lower your heels slowly.
Avoid: Bouncing · Rolling onto the outside of the foot · Only doing half the movement
Joints: Hold a wall or counter if your balance isn't steady.
Legs & GlutesAll ages
Standing calf raise holding a counter
In simple words: Hold a counter, rise onto your tiptoes, then slowly lower down.
Works: Calves, balance
Why: Builds calf strength and ankle stability safely, which lowers your risk of falls.
How to do it right
- Stand facing a counter with your fingertips on it.
- Rise up onto your toes slowly.
- Pause at the top.
- Lower slowly, counting to three.
Avoid: Leaning heavily on the counter · Rushing the lowering
Joints: Use as much hand support as you need; reduce it over the weeks.
YouTube video✋ Hands flat
ChestAges 18–79
Push-up
In simple words: Keep your body straight like a plank of wood, lower your chest to the floor, then push back up.
Works: Chest, shoulders, triceps
Why: Works your chest, shoulders, arms and core together, with no equipment.
How to do it right
- Hands slightly wider than shoulders, body in one straight line.
- Elbows at about 45 degrees from your body, not flared straight out.
- Lower your chest toward the floor under control.
- Push the floor away until your arms are straight.
Avoid: Hips sagging or piking up · Elbows flared out to the sides (stresses the shoulders) · Half reps
Joints: Shoulders or wrists sore? Put your hands on a bench (incline) or hold dumbbell handles to keep wrists straight.
YouTube video✋ Hands flat
ChestAll ages
Incline push-up
In simple words: A push-up with your hands on a bench. Higher hands make it easier.
Works: Chest, shoulders, triceps
Why: A push-up made easier by raising your hands, so you can build chest and arm strength with good form.
How to do it right
- Hands on a bench or counter, slightly wider than shoulders.
- Walk your feet back until your body is a straight line.
- Lower your chest to the edge, elbows at about 45 degrees.
- Push back up.
Avoid: Letting hips sag · Flaring elbows · Using a surface that can slide
Joints: The higher the surface, the easier on the shoulders and wrists.
YouTube video✋ Hands flat
ChestAll ages
Wall push-up
In simple words: Stand facing a wall, put your hands on it, bend your elbows to lean in, then push away.
Works: Chest, shoulders
Why: The gentlest push-up, building upper-body strength for daily tasks like pushing up from a chair.
How to do it right
- Stand an arm's length from a wall, hands on it at shoulder height.
- Keep your body straight from head to heels.
- Bend your elbows to bring your chest toward the wall.
- Push back to the start.
Avoid: Standing too close · Leading with the head
Joints: Step your feet farther back to make it harder as you get stronger.
YouTube video✋ Neutral
BackAges 18–79
One-arm dumbbell row
In simple words: Lean on a bench with one hand and pull the weight up to your hip like starting a lawnmower.
Works: Upper back, lats, biceps
Why: Builds your upper back and lats, which pull your shoulders back, improve posture and balance out all the pressing.
How to do it right
- Put one hand and knee on a bench, back flat like a table.
- Hold the dumbbell with your arm straight down.
- Pull your elbow up toward your hip, keeping it close to your body.
- Lower slowly until your arm is straight.
Avoid: Twisting the torso to swing the weight · Shrugging the shoulder up to your ear · Pulling with the hand instead of the elbow
Joints: Shoulder-friendly; keep the elbow close to your side.
YouTube video✋ Overhand
Arms & ShouldersAll ages
Dumbbell overhead press
In simple words: Hold the weights at your shoulders and push them straight up over your head.
Works: Shoulders, triceps
Why: Strengthens your shoulders and triceps for lifting things overhead, like putting bags on a high shelf.
How to do it right
- Hold dumbbells at shoulder height, palms facing slightly toward each other.
- Brace your core and squeeze your glutes.
- Press the weights straight up until your arms are almost straight.
- Lower back to your shoulders under control.
Avoid: Arching the lower back · Pressing the weights forward instead of up · Locking the elbows hard
Joints: Shoulder injury? Skip overhead pressing; do face pulls and lateral raises with light weights instead.
YouTube video✋ Overhand
BackAll ages
Band pulldown
In simple words: Reach up, then pull your elbows down to your sides like climbing a ladder.
Works: Lats, upper back, biceps
Why: Builds your lats, the large back muscles that give you a strong, upright back and help with pulling.
How to do it right
- Grip the bar or band a little wider than your shoulders.
- Sit or stand tall, chest up.
- Pull your elbows down toward your ribs, bringing the bar to your upper chest.
- Let your arms rise slowly back up.
Avoid: Leaning far back · Pulling the bar behind your neck · Yanking with momentum
Joints: Use a neutral grip (palms facing each other) if your shoulders complain.
CoreAll ages
Plank
In simple words: Hold your body straight on your forearms and toes. Don't let your hips sag or poke up.
Works: Abs, whole core
Why: Teaches your whole core to brace, which protects your back during every other lift.
How to do it right
- Forearms on the floor, elbows under your shoulders.
- Step your feet back so your body is a straight line.
- Squeeze your glutes and pull your ribs down.
- Breathe steadily and hold.
Avoid: Hips sagging toward the floor · Bottom poking up · Holding your breath
Joints: Too hard? Drop to your knees, or do it with your forearms on a bench.
CoreAll ages
Dead bug
In simple words: Lie on your back with arms and legs up, then slowly stretch one arm and the opposite leg out while your back stays flat.
Works: Deep abs
Why: Trains the deep core muscles that keep your lower back stable, without straining your back.
How to do it right
- Lie on your back, arms pointing at the ceiling, knees bent at 90 degrees over your hips.
- Press your lower back gently into the floor.
- Slowly reach one arm overhead and straighten the opposite leg.
- Return and switch sides.
Avoid: Lower back lifting off the floor · Moving too fast · Holding your breath
Joints: Very back-friendly. Keep the movement small at first.
Legs & GlutesAges 18–64
Step-up
In simple words: Step up onto a sturdy box or step with one foot, stand tall, then step back down.
Works: Thighs, glutes
Why: Builds leg strength and balance for real-life stairs and curbs.
How to do it right
- Stand facing a sturdy step or box.
- Place your whole foot on it.
- Push through that heel to stand up tall on the step.
- Step down slowly with control.
Avoid: Pushing off the back foot · Knee caving in · Using a box that's too high
Joints: Knees sore? Use a lower step, hold a rail, or swap for glute bridges.
YouTube video✋ Neutral, squeeze hard
CoreAll ages
Farmer carry
In simple words: Hold a heavy weight in each hand and walk tall, like carrying shopping bags.
Works: Grip, core, shoulders
Why: Builds grip strength, core stability and posture: grip strength is one of the best predictors of healthy aging.
How to do it right
- Pick up a heavy dumbbell in each hand.
- Stand tall, shoulders down and back.
- Walk with short, steady steps for 20–40 meters, about 30–45 seconds (shorter as you get older or when starting out).
- Set the weights down by bending your knees, rest 60–90 seconds, and repeat 2–3 times.
- Stop the walk early if your grip slips or your posture starts to bend.
Avoid: Leaning to one side · Shrugging the shoulders · Rounding the back to pick them up
Joints: Start light; one weight in one hand (suitcase carry) also trains the side core.
Legs & GlutesAll ages
Box squat to a bench
In simple words: Sit back until you lightly touch a bench, then stand up without rocking.
Works: Thighs, glutes
Why: A squat with a safety target: the bench tells you how deep to go, making it ideal for sore knees or older adults.
How to do it right
- Stand in front of a bench, feet shoulder-width.
- Reach your arms forward for balance.
- Sit back until you lightly touch the bench.
- Stand up without rocking.
Avoid: Plopping down onto the bench · Knees caving in
Joints: Raise the bench height for less knee bend.
YouTube video✋ Neutral
BackAll ages
Seated band row
In simple words: Sit tall and pull the band toward your belly, squeezing your shoulder blades together.
Works: Upper back, biceps
Why: Builds the upper back and helps undo the rounded shoulders that come from desks and phones.
How to do it right
- Sit tall with the band or cable handles at arm's length.
- Pull your elbows back past your sides.
- Squeeze your shoulder blades together.
- Return slowly until your arms are straight.
Avoid: Rocking backward · Shrugging up · Rounding the back as you return
Joints: Shoulder-friendly when you keep the elbows low.
BalanceAll ages
Single-leg stand with support
In simple words: Hold a counter and stand on one foot. Try to let go a little more each week.
Works: Ankles, hips, balance
Why: Practices balance, the most important skill for preventing falls as you age.
How to do it right
- Stand next to a counter with your fingertips on it.
- Shift your weight to one foot and lift the other.
- Stand tall and look ahead.
- Switch legs.
Avoid: Gripping the counter tightly · Looking at your feet
Joints: Progress by using fewer fingers, then none; always keep support nearby.
YouTube video✋ Overhand
ChestAll ages
Dumbbell floor press
In simple words: Lie on the floor and push the weights straight up over your chest, then lower your elbows to the floor.
Works: Chest, triceps
Why: Builds chest and triceps with the floor limiting how far your elbows go, which is kinder to the shoulders.
How to do it right
- Lie on the floor, knees bent, holding dumbbells over your chest.
- Lower until your upper arms lightly touch the floor, elbows at about 45 degrees.
- Pause.
- Press back up.
Avoid: Bouncing elbows off the floor · Flaring elbows straight out
Joints: A great choice if you have a shoulder injury and still want to train chest.
YouTube video✋ Overhand
BackAll ages
Band pull-apart
In simple words: Hold a band in front of you and stretch it apart until your arms are out to the sides.
Works: Upper back, rear shoulders
Why: Strengthens the small upper-back and rear-shoulder muscles that keep your shoulders healthy and posture upright.
How to do it right
- Hold a light band at shoulder height, arms straight.
- Pull the band apart until it touches your chest.
- Squeeze your shoulder blades together.
- Return slowly.
Avoid: Shrugging · Bending the elbows a lot · Using a band that's too strong
Joints: Excellent for shoulder health; do it as a warm-up before pressing.
BalanceAll ages
Side leg raise holding a counter
In simple words: Hold a counter and lift one leg out to the side, then lower it slowly.
Works: Outer hips, balance
Why: Strengthens the outer hip muscles that keep your pelvis level when you walk, a key part of balance.
How to do it right
- Stand tall holding a counter.
- Lift one leg straight out to the side, toes pointing forward.
- Keep your body upright.
- Lower slowly.
Avoid: Leaning the torso to lift higher · Turning the toes up
Joints: A small range of movement is enough.
Legs & GlutesAll ages
Sit-to-stand from a chair
In simple words: Stand up from a chair and sit back down slowly. Use your hands at first if you need to.
Works: Thighs, glutes
Why: The most practical strength exercise there is: it's exactly what you need to get out of a chair, car or toilet on your own.
How to do it right
- Sit near the front of a sturdy chair, feet flat.
- Lean forward slightly, nose over toes.
- Stand up tall.
- Sit back down slowly.
Avoid: Dropping into the seat · Feet too far forward
Joints: Use your hands on the armrests at first; progress to no hands.
BalanceAll ages
Heel-to-toe walk
In simple words: Walk in a straight line putting your heel right in front of your toes, like on a tightrope.
Works: Balance, ankles
Why: Trains balance and coordination, which lowers fall risk.
How to do it right
- Stand next to a counter.
- Place one heel directly in front of the other foot's toes.
- Take slow steps in a straight line, looking ahead.
- Turn and repeat.
Avoid: Looking down at your feet · Rushing
Joints: Keep a hand near the counter the whole time.
YouTube video✋ Overhand
ChestAll ages
Dumbbell bench press
In simple words: Lie on a bench and push the weights straight up from your chest, then lower them slowly.
Works: Chest, shoulders, triceps
Why: The main builder of chest strength and size; dumbbells let each arm work on its own and move more naturally than a bar.
How to do it right
- Lie on a flat bench, feet flat, shoulder blades squeezed back and down.
- Hold dumbbells over your chest with palms angled slightly toward each other.
- Lower to the sides of your mid-chest, elbows at about 45 degrees from your body.
- Press up and slightly together.
Avoid: Elbows flared straight out at 90 degrees (stresses the shoulder joint) · Bouncing at the bottom · Lifting your bottom off the bench
Joints: Shoulder history? Use a neutral grip (palms facing each other) or switch to a floor press.
YouTube video✋ Overhand
ChestAges 18–79
Incline dumbbell press
In simple words: Like a bench press, but with the bench tilted up so you work the top of your chest.
Works: Upper chest, shoulders
Why: Targets the upper chest, which flat pressing misses, for fuller chest development and a stronger lockout overhead.
How to do it right
- Set the bench to 30–45 degrees; higher turns it into a shoulder press.
- Shoulder blades back and down, feet planted.
- Lower the dumbbells to your upper chest with elbows about 45 degrees from your body, not flared out.
- Press up and slightly back over your shoulders.
Avoid: Bench set too steep · Flaring elbows out wide · Palms facing straight forward with elbows high (pinches the rotator cuff)
Joints: Turn your palms slightly in (a 'semi-neutral' grip) to take pressure off the rotator cuff.
YouTube video✋ Neutral
ChestAges 18–79
Dumbbell fly
In simple words: Lie on a bench and open your arms wide like giving a big hug, then bring them back together.
Works: Chest
Why: Stretches and strengthens the chest through a wide arc, complementing presses.
How to do it right
- Lie on a bench with dumbbells over your chest, palms facing each other.
- Keep a soft bend in your elbows.
- Open your arms wide in an arc until you feel a chest stretch.
- Hug them back together.
Avoid: Going too heavy · Straightening the arms (strains elbows) · Lowering too deep
Joints: Shoulder injury? Skip flies or keep the range short and light.
YouTube video✋ Overhand, thumbs back
BackAll ages
Band face pull
In simple words: Pull the band toward your face with your elbows high, ending with your hands by your ears.
Works: Rear shoulders, upper back
Why: Strengthens the rear shoulders and upper back that protect the rotator cuff; a must if you do a lot of pressing.
How to do it right
- Anchor a band or cable at face height.
- Hold it with thumbs pointing back, arms straight.
- Pull toward your face, elbows high and out.
- Finish with hands beside your ears, then return slowly.
Avoid: Pulling to the chest instead of the face · Leaning back · Going too heavy
Joints: One of the best exercises for shoulder health and rehab-friendly.
YouTube video✋ Palms down
Arms & ShouldersAges 18–79
Dumbbell lateral raise
In simple words: Lift light weights out to your sides until your arms are level with your shoulders.
Works: Side shoulders
Why: Builds the side of the shoulders for width and shoulder stability.
How to do it right
- Stand tall holding light dumbbells at your sides.
- Lift your arms out to the sides, leading with your elbows.
- Stop at shoulder height, thumbs level with or slightly below your pinkies' line.
- Lower slowly.
Avoid: Swinging the weights up · Going above shoulder height · Shrugging
Joints: Shoulder pinching? Raise slightly forward of your body (about 30 degrees) and use lighter weights.
YouTube video✋ Underhand
Arms & ShouldersAll ages
Dumbbell biceps curl
In simple words: Keep your elbows by your sides and bend your arms to bring the weights up to your shoulders.
Works: Biceps
Why: Strengthens the arms for carrying, lifting and pulling.
How to do it right
- Stand tall, dumbbells at your sides, elbows pinned to your ribs.
- Curl the weights up toward your shoulders.
- Squeeze at the top.
- Lower slowly until your arms are straight.
Avoid: Swinging your body · Elbows drifting forward · Dropping the weights fast
Joints: Hammer grip (palms facing each other) is easier on the elbows and wrists.
YouTube video✋ Both hands cup the top end
Arms & ShouldersAges 18–79
Overhead triceps extension
In simple words: Hold one weight over your head, bend your elbows to lower it behind your head, then straighten up.
Works: Triceps
Why: Builds the back of the arms, which do most of the work in pushing and pressing.
How to do it right
- Hold one dumbbell overhead with both hands.
- Keep your elbows pointing up, close to your head.
- Lower the weight behind your head by bending your elbows.
- Straighten back up.
Avoid: Elbows flaring out wide · Arching the lower back
Joints: Shoulder injury? Use band pushdowns instead of overhead work.
YouTube video✋ Overhand
Arms & ShouldersAll ages
Band triceps pushdown
In simple words: Keep your elbows by your sides and push the band down until your arms are straight.
Works: Triceps
Why: Trains the triceps with no overhead strain, so it suits most shoulders.
How to do it right
- Anchor a band high, or use a cable.
- Elbows pinned at your sides.
- Push down until your arms are straight.
- Let it rise slowly to about chest height.
Avoid: Elbows drifting forward · Leaning over the band
Joints: Shoulder-friendly; a good triceps choice after an injury.
CardioAll ages
Incline treadmill walk
In simple words: Walk briskly up a gentle slope at a pace where you can still chat.
Works: Heart, lungs, legs
Why: Zone 2 walking builds heart and lung fitness and trains your mitochondria to burn fat, with very little strain on joints.
How to do it right
- Start at a comfortable pace for 5 minutes.
- Raise the incline (3–8%) before the speed.
- Stay at a pace where you can still talk in full sentences.
- Swing your arms; don't hold the rails.
Avoid: Holding the handrails · Going so fast you can't talk
Joints: Under-desk or under-bed foldable treadmills are great for adding Zone 2 at home.
CardioAll ages
Stationary bike
In simple words: Pedal steadily with light resistance. You should be able to hold a conversation.
Works: Heart, lungs, legs
Why: The most joint-friendly Zone 2 option, ideal for knee pain, heavier bodies or older adults.
How to do it right
- Set the seat so your knee is slightly bent at the bottom.
- Pedal at 70–90 revolutions per minute with light resistance.
- Stay at a chatting pace.
- Sit tall; don't hunch.
Avoid: Seat too low · Resistance so high you grind
Joints: Great for knees and hips.
CardioAll ages
Elliptical
In simple words: Glide smoothly on the elliptical with a light grip on the handles, at an easy chatting pace.
Works: Heart, lungs, whole body
Why: Low-impact Zone 2 that uses both arms and legs.
How to do it right
- Stand tall with a light grip on the moving handles.
- Use smooth, steady strides.
- Keep resistance low to moderate.
- Stay at a chatting pace.
Avoid: Leaning on the handles · Going on tiptoes
Joints: Easy on knees, hips and back.
CardioAll ages
Stair climber
In simple words: Step slowly on the stair climber, standing tall with a light touch on the rails.
Works: Heart, lungs, glutes
Why: Builds glutes and legs while training your heart; heart rate rises quickly here.
How to do it right
- Pick the slowest step speed.
- Stand upright with a light touch on the rails.
- Place your whole foot on each step.
- Check you can still talk after 5 minutes.
Avoid: Leaning on the rails · Going too fast and leaving Zone 2
Joints: Knees sore? Use the bike or elliptical instead.
YouTube video✋ Neutral handles
ChestAll ages
Seated chest press (machine)
In simple words: Sit tall with your back on the pad and push the handles straight out in front of you, then bring them back slowly.
Works: Chest, shoulders, triceps
Why: A safe, guided way to build chest and arm strength, ideal when you're learning to press or training alone.
How to do it right
- Set the seat so the handles line up with the middle of your chest.
- Back flat on the pad, feet on the floor.
- Press forward until your arms are almost straight.
- Bring the handles back slowly until you feel a stretch in your chest.
Avoid: Seat too low or high · Shrugging your shoulders up · Locking your elbows hard
Joints: Keep elbows about 45° from your body, not flared straight out, to protect your shoulders.
YouTube video✋ Neutral handles
ChestAll ages
Incline chest press (machine)
In simple words: Like the chest press, but leaning back so you push up and forward. It works the top of your chest.
Works: Upper chest, shoulders
Why: Targets the upper chest, which helps posture and fills out the top of the chest.
How to do it right
- Adjust the seat so the handles start near your upper chest.
- Keep your back on the pad.
- Press up and forward until your arms are almost straight.
- Lower slowly with control.
Avoid: Arching your lower back off the pad · Bouncing at the bottom
Joints: Use a moderate incline; a very steep angle turns it into a shoulder press.
YouTube video✋ Neutral handles
ChestAges 18–79
Decline chest press (machine)
In simple words: Push the handles forward and slightly down, like pushing a heavy door shut.
Works: Lower chest, triceps
Why: Works the lower chest and triceps with less strain on the shoulders than many presses.
How to do it right
- Set the seat so the handles start at your lower chest.
- Press forward and slightly down.
- Return slowly.
Avoid: Letting your shoulders roll forward · Rushing the return
Joints: A good choice if flat pressing bothers your shoulders.
YouTube video✋ Neutral handles
ChestAll ages
Pec deck fly (machine)
In simple words: Sit with your arms open on the pads and squeeze them together in front of you, like giving a big hug.
Works: Chest
Why: Isolates the chest with a fixed path, so you can focus on the squeeze safely.
How to do it right
- Sit with your back flat, arms on the pads at about chest height.
- Squeeze the pads together in front of you.
- Pause, then open slowly until you feel a light stretch.
Avoid: Opening too far back · Using momentum
Joints: Keep a slight bend in the elbows and don't force the stretch.
YouTube video✋ Neutral handles
ChestAges 18–79
Cable chest fly (crossover)
In simple words: Stand between two cables and bring your hands together in front of you in a wide hugging arc.
Works: Chest, front shoulders
Why: Keeps tension on the chest through the whole movement and lets you adjust the angle.
How to do it right
- Set both cables at shoulder height or higher.
- Step forward, slight bend in the elbows.
- Bring your hands together in front of your chest in a wide arc.
- Open slowly back to the start.
Avoid: Bending and straightening the elbows (that's a press) · Letting the cables pull your arms too far back
Joints: Stop the stretch where your shoulders feel comfortable.
YouTube video✋ Diamond grip under the top plate
ChestAges 18–79
Dumbbell pullover
In simple words: Lie on a bench holding one weight over your chest, lower it back behind your head with straight arms, then bring it back.
Works: Chest, lats, triceps
Why: Stretches and strengthens the chest and lats together, and helps open up the rib cage.
How to do it right
- Lie on a bench holding one dumbbell with both hands over your chest.
- With a slight elbow bend, lower it back behind your head.
- Stop when your arms are in line with your body.
- Pull it back over your chest.
Avoid: Arching the lower back · Going too heavy too soon
Joints: Skip it or keep the range short if you have shoulder pain overhead.
YouTube video✋ Neutral handles
ChestAges 18–64
Dip
In simple words: Hold two bars, lower your body by bending your elbows, then push back up. The machine version helps lift you.
Works: Chest, triceps, shoulders
Why: A powerful bodyweight move for the chest and triceps. The assisted machine lets beginners do it too.
How to do it right
- Hold the bars with straight arms, shoulders down.
- Lean slightly forward and lower by bending your elbows.
- Go down until your upper arms are about level with the floor.
- Push back up.
Avoid: Dropping too low · Shrugging your shoulders up to your ears
Joints: Use the assisted dip machine or skip dips if your shoulders hurt at the bottom.
YouTube video✋ Overhand, wide
BackAll ages
Lat pulldown (machine)
In simple words: Sit under the bar and pull it down to your upper chest, elbows going down to your sides, then let it go back up slowly.
Works: Lats, upper back, biceps
Why: Builds a strong, wide back and the pulling strength you need for good posture and pull-ups.
How to do it right
- Sit with your thighs under the pad and grab the bar a little wider than your shoulders.
- Lean back slightly, chest up.
- Pull the bar to your upper chest, elbows going down to your sides.
- Let it rise slowly until your arms are straight.
Avoid: Pulling behind your neck · Leaning way back and swinging
Joints: Pull to the front only; behind-the-neck pulldowns strain the shoulders.
YouTube video✋ Underhand, shoulder width
BackAges 18–79
Reverse-grip pulldown (machine)
In simple words: A pulldown with palms facing you and hands closer together. Pull the bar to your upper chest.
Works: Lats, biceps
Why: Shifts more work to the lats and biceps; many people find the grip comfortable on the shoulders.
How to do it right
- Grab the bar shoulder-width with palms facing you.
- Pull it to your upper chest, elbows down and slightly in front.
- Control it back up.
Avoid: Turning it into a biceps curl · Swinging
Joints: Ease off if it bothers your elbows; switch to the regular grip.
YouTube video✋ Neutral or overhand
BackAll ages
Chest-supported row (machine)
In simple words: Lean your chest on the pad and pull the handles back, squeezing your shoulder blades together.
Works: Upper back, lats, rear shoulders
Why: Trains the upper back with your chest supported, so your lower back stays rested.
How to do it right
- Set the seat so the pad sits on your chest and you can just reach the handles.
- Pull the handles back, elbows close to your body.
- Squeeze your shoulder blades together, then return slowly.
Avoid: Lifting your chest off the pad · Shrugging
Joints: A great row for anyone with a sore lower back.
YouTube video✋ Overhand, a bit wider than shoulders
BackAges 18–64
Pull-up
In simple words: Hang from a bar and pull yourself up until your chin is over it, then lower slowly. An assisted machine makes it easier.
Works: Lats, upper back, biceps
Why: One of the best upper-body strength builders. The assisted machine scales it to any level.
How to do it right
- Hang from the bar, hands a little wider than your shoulders.
- Pull your shoulder blades down, then pull up until your chin is over the bar.
- Lower all the way down slowly.
Avoid: Kicking or swinging · Half reps
Joints: Use the assisted machine or a band until you can do full reps without pain.
YouTube video✋ Overhand
BackAges 18–79
Straight-arm pulldown (cable)
In simple words: Keep your arms straight and push the cable down to your thighs, like closing a big book in front of you.
Works: Lats
Why: Isolates the lats and teaches you to use your back instead of your arms when you pull.
How to do it right
- Face a high cable, arms straight, slight bend in the elbows.
- Hinge slightly forward.
- Push the bar or rope down to your thighs in an arc.
- Let it rise slowly to eye level.
Avoid: Bending the elbows · Rounding the back
Joints: Keep the weight light enough to stay smooth.
YouTube video✋ Overhand or neutral
BackAges 18–64
Bent-over row (dumbbells or bar)
In simple words: Bend forward with a flat back and pull the weights up to your belly, then lower them.
Works: Upper back, lats, lower back
Why: Builds the whole back and teaches a strong, flat-back hip hinge.
How to do it right
- Hold the weights, soft knees, hinge forward until your back is at about 45°.
- Keep your back flat and core tight.
- Pull the weights to your belly, elbows close.
- Lower slowly.
Avoid: Rounding the back · Standing up as you pull
Joints: Use the chest-supported row instead if your lower back gets tired.
YouTube video✋ Neutral handles
Arms & ShouldersAll ages
Shoulder press (machine)
In simple words: Sit tall and push the handles straight up overhead, then lower them to shoulder height.
Works: Shoulders, triceps
Why: Builds strong shoulders and arms on a guided path, safer than free weights for beginners.
How to do it right
- Adjust the seat so the handles are at shoulder height.
- Back on the pad, core tight.
- Press straight up until your arms are almost straight.
- Lower to shoulder height.
Avoid: Arching your lower back · Locking out hard
Joints: Stop short of overhead if your shoulders pinch.
YouTube video✋ Overhand
Arms & ShouldersAll ages
Seated dumbbell shoulder press
In simple words: Sit on an upright bench and press two dumbbells up over your head, then lower to your shoulders.
Works: Shoulders, triceps
Why: Builds the shoulders and arms evenly, since each side must work on its own.
How to do it right
- Sit on an upright bench, dumbbells at shoulder height.
- Press up until your arms are almost straight.
- Lower back to your shoulders.
Avoid: Arching the back · Banging the weights together
Joints: Palms slightly facing each other is often easier on the shoulders.
Arms & ShouldersAll ages
Lateral raise (machine)
In simple words: Sit in the machine and lift your arms out to the sides until they're level with your shoulders.
Works: Side shoulders
Why: Isolates the side of the shoulders for width, with steady tension.
How to do it right
- Sit with the pads against the outside of your arms.
- Lift your arms out to the sides to shoulder height.
- Lower slowly.
Avoid: Shrugging · Going above shoulder height
Joints: Keep it light and controlled.
YouTube video✋ Overhand
Arms & ShouldersAges 18–79
Front dumbbell raise
In simple words: Lift a dumbbell straight out in front of you to shoulder height, then lower slowly.
Works: Front shoulders
Why: Strengthens the front of the shoulders for lifting things in front of you.
How to do it right
- Stand tall holding the weights at your thighs.
- Lift one or both straight out in front to shoulder height.
- Lower slowly.
Avoid: Swinging the body · Lifting above the head
Joints: Often not needed if you already press; keep it light.
YouTube video✋ Neutral or overhand
Arms & ShouldersAges 18–79
Reverse pec deck (machine)
In simple words: Face the machine and open your arms out wide behind you, squeezing your upper back.
Works: Rear shoulders, upper back
Why: Strengthens the rear shoulders and upper back, which balances all the pushing you do.
How to do it right
- Sit facing the machine, chest on the pad, arms straight ahead.
- Open your arms out wide until they're in line with your body.
- Return slowly.
Avoid: Shrugging · Using momentum
Joints: One of the most shoulder-friendly exercises there is.
YouTube video✋ Neutral
Arms & ShouldersAges 18–79
Rear-delt dumbbell fly
In simple words: Bend forward and lift the weights out to your sides, like spreading wings.
Works: Rear shoulders, upper back
Why: Builds the back of the shoulders for posture and healthy shoulder joints.
How to do it right
- Hinge forward with a flat back, weights hanging under your chest.
- Lift them out to your sides with a slight elbow bend.
- Lower slowly.
Avoid: Rounding the back · Swinging heavy weights
Joints: Light weights work best here.
YouTube video✋ Palm down
Arms & ShouldersAges 18–64
Cable lateral raise
In simple words: Stand beside a low cable and lift your arm out to the side to shoulder height.
Works: Side shoulders
Why: Keeps tension on the side shoulder the whole way up, one arm at a time.
How to do it right
- Stand side-on to a low cable, holding the handle in the far hand.
- Lift your arm out to the side to shoulder height.
- Lower slowly. Switch sides.
Avoid: Leaning away to cheat · Shrugging
Joints: Keep a soft bend in the elbow.
YouTube video✋ Palms down
Arms & ShouldersAges 18–64
Leaning lateral raise
In simple words: Hold a post and lean away, then lift the weight out to the side. The lean makes the top harder.
Works: Side shoulders
Why: Changes the angle so the top of the lift is the hardest part, an advanced way to build shoulder width.
How to do it right
- Hold a post with one hand and lean away slightly.
- With the weight in your other hand, lift out to the side to shoulder height.
- Lower slowly. Switch sides.
Avoid: Going too heavy · Twisting the body
Joints: Light weight only; stop if your shoulder pinches.
YouTube video✋ Turning grip
Arms & ShouldersAges 18–64
Arnold press
In simple words: Start with the weights in front of your face, palms toward you, then turn your palms out as you press up.
Works: Shoulders, triceps
Why: Works the whole shoulder through a long range of motion.
How to do it right
- Sit with the weights in front of your face, palms toward you.
- As you press up, turn your palms to face forward.
- Reverse the turn as you lower.
Avoid: Rushing the rotation · Arching the back
Joints: Skip it if the rotation bothers your shoulders; use a regular press.
YouTube video✋ Neutral handles
Arms & ShouldersAll ages
Triceps extension (machine)
In simple words: Rest your upper arms on the pad and straighten your elbows to push the handles down.
Works: Triceps
Why: Isolates the triceps safely on a fixed path, easy to learn.
How to do it right
- Set the seat so your upper arms rest on the pad.
- Straighten your elbows to push the handles.
- Return slowly until your elbows are bent.
Avoid: Lifting your arms off the pad · Partial reps
Joints: A good option for sore elbows; go light at first.
YouTube video✋ Neutral
Arms & ShouldersAges 18–79
Dumbbell kickback
In simple words: Bend forward, keep your upper arm still by your side, and straighten your elbow to push the weight back.
Works: Triceps
Why: Isolates the triceps, especially at the end where your arm is straight.
How to do it right
- Hinge forward with one hand on a bench.
- Upper arm still and close to your side.
- Straighten your elbow to push the weight back.
- Bend it back slowly.
Avoid: Swinging the upper arm · Going too heavy
Joints: Use a light weight and a slow squeeze.
YouTube video✋ Neutral (dumbbells) or narrow overhand
Arms & ShouldersAges 18–64
Skull crusher
In simple words: Lie on a bench, bend your elbows to bring the weights toward your forehead, then straighten your arms.
Works: Triceps
Why: Builds the triceps through a big stretch, an advanced arm exercise.
How to do it right
- Lie on a bench holding the weights over your chest.
- Keep your upper arms still and bend your elbows to lower the weights toward your forehead.
- Straighten your arms back up.
Avoid: Elbows flaring out wide · Lowering too fast
Joints: Use a lighter weight or a cable if your elbows ache.
YouTube video✋ Underhand
Arms & ShouldersAll ages
Biceps curl machine / preacher curl
In simple words: Rest your arms on the pad and curl the handles up toward your shoulders, then lower slowly.
Works: Biceps
Why: Builds the biceps with your arms supported, so you can't swing.
How to do it right
- Sit with your upper arms flat on the pad.
- Curl the handles up toward your shoulders.
- Lower slowly until your arms are almost straight.
Avoid: Lifting your elbows off the pad · Dropping the weight fast
Joints: Don't fully lock the elbows at the bottom.
YouTube video✋ Underhand
Arms & ShouldersAll ages
Cable biceps curl
In simple words: Hold a low cable and curl your hands up toward your shoulders, elbows still by your sides.
Works: Biceps
Why: Keeps steady tension on the biceps through the whole curl.
How to do it right
- Stand facing a low cable, elbows by your sides.
- Curl the handle up toward your shoulders.
- Lower slowly.
Avoid: Elbows drifting forward · Leaning back
Joints: A rope attachment is often easier on the wrists.
YouTube video✋ Underhand
Arms & ShouldersAges 18–79
Incline dumbbell curl
In simple words: Lean back on an incline bench with arms hanging down, then curl the weights up.
Works: Biceps
Why: Stretches the biceps at the start for a bigger range of motion.
How to do it right
- Lean back on a bench set at about 45°, arms hanging straight down.
- Curl the weights up without moving your elbows forward.
- Lower all the way down slowly.
Avoid: Swinging the elbows forward · Going too heavy
Joints: Use a lighter weight; the stretch makes it harder.
YouTube video✋ Underhand
Arms & ShouldersAges 18–79
Concentration curl
In simple words: Sit, rest your elbow on the inside of your thigh, and curl the weight up to your shoulder.
Works: Biceps
Why: Isolates one biceps at a time with no swinging possible.
How to do it right
- Sit and lean forward, elbow resting on the inside of your thigh.
- Curl the weight up to your shoulder.
- Lower slowly. Switch arms.
Avoid: Lifting the elbow off the thigh · Rushing
Joints: Easy on the back because you're seated.
YouTube video✋ Underhand
Arms & ShouldersAges 18–64
Spider curl
In simple words: Lie chest-down on an incline bench with your arms hanging straight down, then curl the weights up.
Works: Biceps
Why: Makes the top of the curl hardest, an advanced way to build the biceps.
How to do it right
- Lie chest-down on an incline bench, arms hanging straight down.
- Curl the weights up and squeeze.
- Lower slowly.
Avoid: Swinging the arms · Too much weight
Joints: Keep it light; the position is demanding.
YouTube video✋ Underhand
Arms & ShouldersAges 18–64
Bayesian cable curl
In simple words: Face away from a low cable with your arm a little behind you, then curl your hand up.
Works: Biceps (long head)
Why: Trains the biceps in a stretched position, which research links to good muscle growth.
How to do it right
- Stand facing away from a low cable, handle in one hand, arm slightly behind you.
- Curl your hand up toward your shoulder without moving the elbow forward.
- Lower slowly.
Avoid: Letting the elbow swing forward · Leaning
Joints: Stop the stretch where your shoulder feels comfortable.
Legs & GlutesAll ages
Leg press (machine)
In simple words: Sit in the machine and push the platform away with your feet until your legs are almost straight.
Works: Thighs, glutes
Why: Builds strong thighs and glutes with your back supported, safer than heavy squats for many people.
How to do it right
- Sit with your back flat and feet shoulder-width on the platform.
- Lower the platform until your knees are about 90°.
- Push it away until your legs are almost straight.
Avoid: Locking the knees · Lifting your hips off the seat · Going so deep your lower back rounds
Joints: Feet higher on the platform puts less stress on the knees.
Legs & GlutesAll ages
Leg extension (machine)
In simple words: Sit and straighten your knees to lift the pad, then lower it slowly.
Works: Front of the thighs
Why: Isolates the front of the thighs, helpful for knee strength and stability.
How to do it right
- Sit with the pad just above your ankles and the knee joint lined up with the machine's pivot.
- Straighten your knees to lift the pad.
- Lower slowly.
Avoid: Kicking up fast · Lifting the hips off the seat
Joints: Use a light weight and partial range if your kneecaps hurt.
Legs & GlutesAll ages
Seated leg curl (machine)
In simple words: Sit with your legs out straight and bend your knees to pull the pad down and under you.
Works: Back of the thighs
Why: Builds the back of the thighs (hamstrings), which protect the knees and power walking and running.
How to do it right
- Sit with the pad behind your ankles and the thigh pad snug.
- Bend your knees to pull the pad down and under.
- Return slowly.
Avoid: Lifting off the seat · Rushing the return
Joints: Line your knees up with the machine's pivot point.
Legs & GlutesAges 18–79
Lying leg curl (machine)
In simple words: Lie face down and bend your knees to bring your heels toward your bottom.
Works: Back of the thighs
Why: Strengthens the hamstrings with the hips straight.
How to do it right
- Lie face down with the pad just above your heels.
- Bend your knees to bring your heels toward your bottom.
- Lower slowly.
Avoid: Lifting the hips off the bench · Swinging
Joints: Keep your hips pressed down to protect your lower back.
Legs & GlutesAges 18–79
Hip abductor (machine)
In simple words: Sit in the machine and push your knees out to the sides, then let them come back slowly.
Works: Outer hips, glutes
Why: Strengthens the outer hips, which steady your knees and help balance.
How to do it right
- Sit with the pads on the outside of your knees.
- Push your knees out to the sides.
- Let them come back slowly.
Avoid: Letting the weight slam back · Leaning forward
Joints: Great for knee alignment and hip health.
Legs & GlutesAges 18–79
Hip adductor (machine)
In simple words: Sit in the machine and squeeze your knees together, then let them open slowly.
Works: Inner thighs
Why: Strengthens the inner thighs, important for hip stability and balance.
How to do it right
- Sit with the pads on the inside of your knees.
- Squeeze your knees together.
- Open slowly.
Avoid: Opening further than is comfortable · Using momentum
Joints: Start with a small range and widen it over weeks.
Legs & GlutesAges 18–64
Bulgarian split squat
In simple words: Put your back foot on a bench behind you and lower your back knee toward the floor, then stand up.
Works: Thighs, glutes, balance
Why: One of the best single-leg builders for thighs, glutes and balance.
How to do it right
- Stand about two feet in front of a bench and rest the top of your back foot on it.
- Lower your back knee toward the floor, front knee over your toes.
- Push through your front heel to stand.
Avoid: Front foot too close to the bench · Leaning far forward
Joints: Hold a support for balance and start with bodyweight.
Legs & GlutesAges 18–64
Hack squat (machine)
In simple words: Lean back on the pad with your feet on the platform and squat down, then push back up.
Works: Thighs, glutes
Why: Lets you squat heavy with your back supported on a guided track.
How to do it right
- Back and shoulders against the pads, feet shoulder-width on the platform.
- Release the safety and squat down until your thighs are about parallel.
- Push back up.
Avoid: Knees caving in · Lifting the heels
Joints: Feet higher on the platform reduces knee stress.
Legs & GlutesAges 18–64
Smith machine squat
In simple words: A squat with the bar on a guided track, so you only have to push straight up and down.
Works: Thighs, glutes
Why: A squat with a guided bar path, so you can focus on depth and form.
How to do it right
- Bar across your upper back, feet slightly in front of the bar.
- Unhook it and squat down with your chest tall.
- Push up and rehook the bar.
Avoid: Feet directly under the bar · Rounding the back at the bottom
Joints: Set the safety stops just below your lowest point.
Legs & GlutesAges 18–64
Hip thrust
In simple words: Rest your upper back on a bench and push your hips up toward the ceiling, squeezing your glutes.
Works: Glutes, hamstrings
Why: One of the best exercises for building the glutes, which power your hips and protect your back.
How to do it right
- Sit on the floor with your upper back against a bench, weight across your hips.
- Feet flat, knees bent.
- Push your hips up until your body is straight from knees to shoulders.
- Squeeze, then lower.
Avoid: Arching the lower back at the top · Pushing through the toes
Joints: Use a pad on the bar or a machine to protect your hip bones.
CoreAll ages
Abdominal crunch (machine)
In simple words: Sit in the machine and curl your chest down toward your knees, then sit back up slowly.
Works: Abs
Why: Strengthens the abs with adjustable resistance and support for your back.
How to do it right
- Sit with your feet secured and hold the handles.
- Curl your chest down toward your knees using your abs.
- Return slowly.
Avoid: Pulling with the arms · Using momentum
Joints: Keep it slow and controlled.
CoreAll ages
Reverse crunch
In simple words: Lie on your back with knees up and curl your hips off the floor, bringing your knees toward your chest.
Works: Lower abs
Why: Works the lower abs without straining the neck.
How to do it right
- Lie on your back with knees bent at 90° over your hips.
- Curl your hips off the floor, bringing your knees toward your chest.
- Lower slowly.
Avoid: Swinging the legs · Arching the lower back
Joints: Small, slow movements work best.
CoreAges 18–79
Cable crunch (kneeling)
In simple words: Kneel holding a rope by your head and curl your chest down toward the floor.
Works: Abs
Why: Lets you add weight to your ab training and build a strong core.
How to do it right
- Kneel facing a high cable, holding the rope beside your head.
- Keep your hips still and curl your chest down toward the floor.
- Return slowly.
Avoid: Sitting back with the hips · Pulling with the arms
Joints: Use a mat under your knees.
CoreAges 18–79
Captain's chair knee raise
In simple words: Rest your forearms on the pads with your back on the chair and lift your knees up to your hips.
Works: Lower abs, hip flexors
Why: Builds the lower abs and hip flexors with your back supported.
How to do it right
- Back against the pad, forearms on the arm rests.
- Lift your knees up to hip height.
- Lower slowly without swinging.
Avoid: Swinging the legs · Arching the back off the pad
Joints: Bend your knees to make it easier.
CoreAges 18–79
Side plank
In simple words: Lie on your side, prop yourself up on one forearm, and hold your body in a straight line.
Works: Side abs, hips
Why: Strengthens the side of your core, which protects your spine and helps balance.
How to do it right
- Lie on your side, elbow under your shoulder.
- Lift your hips so your body forms a straight line.
- Hold, breathing steadily. Switch sides.
Avoid: Hips sagging · Rolling forward or back
Joints: Drop to your knees to make it easier.
YouTube video✋ Both hands on the handle
CoreAges 18–79
Pallof press (cable)
In simple words: Stand sideways to a cable, hold it at your chest and push it straight out without letting it twist you.
Works: Deep core, side abs
Why: Trains your core to resist twisting, which protects your lower back in everyday life.
How to do it right
- Stand side-on to a cable set at chest height, holding the handle at your chest.
- Press it straight out in front of you.
- Don't let the cable twist you; return slowly. Switch sides.
Avoid: Rotating toward the cable · Standing too close
Joints: Very back-friendly; good for almost everyone.
CoreAges 18–49
Decline sit-up
In simple words: Hook your feet on a decline bench, lie back, then sit up toward your knees.
Works: Abs, hip flexors
Why: An advanced ab exercise with a big range of motion.
How to do it right
- Hook your feet under the rollers on a decline bench.
- Lie back slowly.
- Curl up toward your knees.
Avoid: Yanking on your neck · Dropping back fast
Joints: Skip it if you have lower-back problems.
YouTube video✋ Overhand
CoreAges 18–49
Hanging leg raise
In simple words: Hang from a bar and lift your straight legs up in front of you to hip height.
Works: Lower abs, hip flexors, grip
Why: Builds strong lower abs and grip, an advanced core exercise.
How to do it right
- Hang from a bar with straight arms.
- Lift your legs up in front of you to hip height.
- Lower slowly without swinging.
Avoid: Swinging · Using momentum
Joints: Bend your knees to make it easier, or use the captain's chair.
YouTube video✋ Overhand
CoreAges 18–49
Ab-wheel rollout
In simple words: Kneel and roll the wheel forward as far as you can while keeping your back flat, then roll back.
Works: Abs, deep core, shoulders
Why: One of the hardest core exercises; it trains your abs to keep your back from arching.
How to do it right
- Kneel holding the wheel under your shoulders.
- Roll forward slowly, keeping your back flat.
- Go only as far as you can without your hips sagging, then roll back.
Avoid: Lower back sagging · Going too far too soon
Joints: Start with short rollouts; skip it with lower-back pain.
YouTube video✋ Neutral (V-handle)
BackAll ages
Seated cable row
In simple words: Sit tall and pull the cable handle to your belly, squeezing your shoulder blades together.
Works: Upper back, lats, biceps
Why: Builds the upper back and lats for posture, with steady tension from the cable.
How to do it right
- Sit tall, feet braced, knees slightly bent.
- Pull the handle to your belly, elbows close to your sides.
- Squeeze your shoulder blades together, then let your arms straighten slowly.
Avoid: Rocking the body back and forth · Rounding the shoulders forward
Joints: Keep your lower back neutral; don't lean far back.
YouTube video✋ Rope, thumbs back
Arms & ShouldersAges 18–79
Cable face pull
In simple words: Pull a rope at face height toward your forehead, elbows high and wide.
Works: Rear shoulders, upper back
Why: Strengthens the rear shoulders and upper back, the best antidote to hunched posture.
How to do it right
- Set the cable at face height with a rope.
- Pull the rope toward your forehead, hands apart, elbows high.
- Pause, then return slowly.
Avoid: Pulling to the chest · Leaning back
Joints: One of the most shoulder-friendly exercises; go light and slow.
YouTube video✋ Overhand on the bar
Arms & ShouldersAll ages
Cable triceps pushdown
In simple words: Elbows tucked at your sides, push the cable bar or rope down until your arms are straight.
Works: Triceps
Why: Isolates the triceps, which straighten your arm and support every push.
How to do it right
- Stand tall facing a high cable with a bar or rope.
- Keep your elbows at your sides.
- Push down until your arms are straight, then let it rise to about chest height.
Avoid: Elbows drifting forward · Leaning over the weight
Joints: A rope is often kinder on the elbows and wrists.
Simplified illustrations for general fitness education. Move within a pain-free range and check with your healthcare provider before starting a new program.