https://seto.fit/exercises/barbell-back-squat/https://media.seto.fit/exercises/barbell-back-squat/image/male-start.jpgBarbell Back SquatA foundational barbell squat targeting the quads and glutes with support from the trunk and posterior chain. Builds lower-body strength and size for general lifters and athletes.https://media.seto.fit/exercises/barbell-back-squat/video/male.mp4112026-07-10yesnono https://seto.fit/exercises/barbell-bench-press/https://media.seto.fit/exercises/barbell-bench-press/image/male-start.jpgBarbell Bench PressA foundational barbell press targeting the chest, front delts, and triceps. Builds pressing strength and size for novice and advanced lifters.https://media.seto.fit/exercises/barbell-bench-press/video/male.mp4242026-07-10yesnono https://seto.fit/exercises/lat-pulldown/https://media.seto.fit/exercises/lat-pulldown/image/male-start.jpgLat PulldownThe lat pulldown is a seated cable-based vertical pulling exercise performed on a lat pulldown machine. It trains the lats, biceps, and upper back, and is a practical way to build pulling strength and back size when pull-ups are too difficult or when you want more controlled volume.https://media.seto.fit/exercises/lat-pulldown/video/male.mp482026-07-10yesnono https://seto.fit/exercises/conventional-deadlift/https://media.seto.fit/exercises/barbell-deadlift/image/female-start.jpgConventional DeadliftA barbell hinge targeting the glutes, hamstrings, and spinal erectors. Builds maximal pulling strength from the floor for intermediate and advanced lifters.https://media.seto.fit/exercises/barbell-deadlift/video/female.mp452026-07-10yesnono https://seto.fit/exercises/pull-up/https://media.seto.fit/exercises/pull-up-normal-grip/image/male-start.jpgPull-UpA bodyweight vertical pull targeting the lats, upper back, and biceps. Builds strict pulling strength and back development for intermediate and advanced trainees.https://media.seto.fit/exercises/pull-up-normal-grip/video/male.mp4222026-07-10yesnono https://seto.fit/exercises/push-up/https://media.seto.fit/exercises/normal-push-up/image/male-start.jpgPush-UpA bodyweight horizontal press targeting the chest, triceps, and front delts. Builds pressing strength and trunk stiffness without equipment.https://media.seto.fit/exercises/normal-push-up/video/male.mp462026-07-10yesnono https://seto.fit/exercises/dumbbell-bench-press/https://media.seto.fit/exercises/dumbbell-bench-press/image/male-start.jpgDumbbell Bench PressA flat dumbbell press targeting the chest, front delts, and triceps. Useful for building pressing strength while allowing each arm to move independently.https://media.seto.fit/exercises/dumbbell-bench-press/video/male.mp4132026-07-10yesnono https://seto.fit/exercises/leg-press/https://media.seto.fit/exercises/leg-press-machine-normal-stance/image/male-start.jpgLeg PressA machine-based lower-body press targeting the quads, glutes, and hamstrings. Useful for building leg size and strength with added back support.https://media.seto.fit/exercises/leg-press-machine-normal-stance/video/male.mp4162026-07-10yesnono https://seto.fit/exercises/dumbbell-lateral-raise/https://media.seto.fit/exercises/dumbbell-lateral-raise/image/male-start.jpgDumbbell Lateral RaiseAn isolation shoulder exercise targeting the lateral deltoids. Used to build side-delt size and improve shoulder balance in physique and general training.https://media.seto.fit/exercises/dumbbell-lateral-raise/video/male.mp452026-07-10yesnono https://seto.fit/exercises/barbell-incline-bench-press/https://media.seto.fit/exercises/barbell-incline-bench-press/image/male-start.jpgBarbell Incline Bench PressA barbell press on an incline bench targeting the upper chest, front delts, and triceps. Used to build pressing strength and upper pec development.https://media.seto.fit/exercises/barbell-incline-bench-press/video/male.mp4112026-07-10yesnono https://seto.fit/exercises/romanian-deadlift/https://media.seto.fit/exercises/barbell-sumo-romanian-deadlift/image/male-start.jpgRomanian DeadliftA barbell hip hinge targeting the hamstrings and glutes. Used to build posterior-chain strength and loaded hinge mechanics.https://media.seto.fit/exercises/barbell-sumo-romanian-deadlift/video/male.mp482026-07-10yesnono https://seto.fit/exercises/chin-up/https://media.seto.fit/exercises/chin-up/image/male-start.jpgChin-UpA bodyweight vertical pull targeting the lats and biceps. Builds relative upper-body strength and pulling control for intermediate to advanced lifters.https://media.seto.fit/exercises/chin-up/video/male.mp452026-07-10yesnono https://seto.fit/exercises/dumbbell-shoulder-press/https://media.seto.fit/exercises/dumbbell-seated-shoulder-press/image/male-start.jpgDumbbell Shoulder PressA dumbbell overhead press targeting the front and lateral delts with triceps assistance. Useful for building shoulder strength and size with independent arm control.https://media.seto.fit/exercises/dumbbell-seated-shoulder-press/video/male.mp482026-07-10yesnono https://seto.fit/exercises/stationary-bike-steady/https://media.seto.fit/exercises/stationary-exercise-bike/image/male-start.jpgStationary BikeA steady-state cycling exercise targeting the quads, glutes, and calves. Used for aerobic conditioning, warm-ups, recovery work, and low-impact cardio sessions.https://media.seto.fit/exercises/stationary-exercise-bike/video/male.mp472026-07-10yesnono https://seto.fit/exercises/triceps-pushdown-rope/https://media.seto.fit/exercises/triceps-pushdown-rope/image/male-start.jpgTriceps Pushdown (Rope)A cable isolation exercise targeting the triceps. Useful for building arm size and refining elbow extension strength with joint-friendly loading.https://media.seto.fit/exercises/triceps-pushdown-rope/video/male.mp452026-07-10yesnono https://seto.fit/exercises/barbell-bent-over-row/https://media.seto.fit/exercises/barbell-bent-over-row/image/female-start.jpgBarbell Bent Over RowA bent-over barbell row targeting the lats, upper back, and rear delts. Builds horizontal pulling strength for lifters, athletes, and physique training.https://media.seto.fit/exercises/barbell-bent-over-row/video/female.mp452026-07-10yesnono https://seto.fit/exercises/dumbbell-incline-bench-press/https://media.seto.fit/exercises/dumbbell-incline-bench-press/image/male-start.jpgDumbbell Incline Bench PressA dumbbell pressing exercise targeting the upper chest, front delts, and triceps. Useful for building pressing strength and upper-pec size with more shoulder-friendly freedom than a barbell.https://media.seto.fit/exercises/dumbbell-incline-bench-press/video/male.mp482026-07-10yesnono https://seto.fit/exercises/hack-squat/https://media.seto.fit/exercises/hack-squat-machine/image/female-start.jpgHack Squat (Machine)A machine squat variation targeting the quadriceps with added glute contribution. Useful for lifters wanting hard leg training with a fixed bar path.https://media.seto.fit/exercises/hack-squat-machine/video/female.mp452026-07-10yesnono https://seto.fit/exercises/barbell-hip-thrust/https://media.seto.fit/exercises/barbell-hip-thrust/image/male-start.jpgBarbell Hip ThrustA barbell glute exercise targeting the glutes and hamstrings. Builds hip extension strength and size for lifters, field athletes, and sprinters.https://media.seto.fit/exercises/barbell-hip-thrust/video/male.mp4162026-07-10yesnono https://seto.fit/exercises/bulgarian-split-squat/https://media.seto.fit/exercises/bulgarian-split-squat/image/male-start.jpgBulgarian Split SquatA rear-foot-elevated split squat targeting the quads and glutes with unilateral loading. Useful for building single-leg strength, balance, and side-to-side control.https://media.seto.fit/exercises/bulgarian-split-squat/video/male.mp482026-07-10yesnono https://seto.fit/exercises/dumbbell-single-arm-row/https://media.seto.fit/exercises/dumbbell-single-arm-row/image/male-start.jpgSingle Arm Dumbbell RowA unilateral dumbbell row targeting the lats and upper back. Useful for building pulling strength and evening out side-to-side differences.https://media.seto.fit/exercises/dumbbell-single-arm-row/video/male.mp4182026-07-10yesnono https://seto.fit/exercises/hammer-curl/https://media.seto.fit/exercises/hammer-curl/image/male-start.jpegHammer CurlA dumbbell curl variation targeting the brachialis, biceps, and forearms. The neutral grip suits lifters building arm size and grip-focused pulling strength.https://media.seto.fit/exercises/hammer-curl/video/male.mp472026-07-10yesnono https://seto.fit/exercises/lat-pulldown-wide-grip/https://media.seto.fit/exercises/lat-pull-down-wide-grip/image/male-start.jpgLat Pulldown (Wide Grip)A machine-based vertical pull targeting the lats and upper back. Used to build back width and pulling strength when full pull-ups are not yet practical.https://media.seto.fit/exercises/lat-pull-down-wide-grip/video/male.mp4242026-07-10yesnono https://seto.fit/exercises/seated-machine-row/https://media.seto.fit/exercises/seated-row-machine-rows/image/male-start.jpgSeated Machine RowA machine rowing exercise targeting the lats, upper back, and biceps. Useful for building back size and controlled horizontal pulling strength.https://media.seto.fit/exercises/seated-row-machine-rows/video/male.mp452026-07-10yesnono https://seto.fit/exercises/dumbbell-curl-alternating/https://media.seto.fit/exercises/dumbbell-curl-alternating/image/male-start.jpegAlternating Dumbbell CurlAn alternating dumbbell curl targeting the biceps and forearms. Useful for arm hypertrophy while letting each side work independently.https://media.seto.fit/exercises/dumbbell-curls-alternating/video/male.mp4202026-07-10yesnono https://seto.fit/exercises/leg-extension/https://media.seto.fit/exercises/lever-leg-extension/image/male-start.jpgLeg ExtensionA machine isolation exercise targeting the quadriceps. Useful for adding direct knee-extension volume without loading the hips or spine heavily.https://media.seto.fit/exercises/lever-leg-extension/video/male.mp452026-07-10yesnono https://seto.fit/exercises/low-bar-back-squat/https://media.seto.fit/exercises/barbell-low-bar-squat/image/male-start.jpgLow Bar Back SquatA barbell squat variation targeting the glutes, hamstrings, and quads. Used by strength-focused lifters to move heavier loads with a more hip-dominant pattern.https://media.seto.fit/exercises/barbell-low-bar-squat/video/male.mp482026-07-10yesnono https://seto.fit/exercises/seated-cable-row-close-grip/https://media.seto.fit/exercises/seated-cable-row-v-bar-machine/image/male-start.jpgSeated Cable Row (Close Grip)A seated cable row variation targeting the lats, upper back, and biceps. The close neutral grip suits lifters building back thickness and rowing control.https://media.seto.fit/exercises/seated-cable-row-v-bar-machine/video/male.mp4302026-07-10yesnono https://seto.fit/exercises/elliptical/https://media.seto.fit/exercises/gym-elliptical-machine-fast-speed/image/male-start.jpgElliptical MachineA low-impact cardio machine exercise targeting the quads, glutes, and calves. Useful for steady-state conditioning and joint-friendly aerobic work.https://media.seto.fit/exercises/gym-elliptical-machine-fast-speed/video/male.mp452026-07-10yesnono https://seto.fit/exercises/lying-leg-curl/https://media.seto.fit/exercises/lying-leg-curl/image/male-start.jpgLying Leg CurlA machine isolation exercise targeting the hamstrings. Useful for building knee flexion strength and hamstring size with minimal lower-back demand.https://media.seto.fit/exercises/lying-leg-curl/video/male.mp4242026-07-10yesnono https://seto.fit/exercises/triceps-pushdown-bar/https://media.seto.fit/exercises/cable-triceps-push-down-straight-bar/image/male-start.jpegTriceps Pushdown (Bar)A cable isolation exercise targeting the triceps. Useful for adding arm volume without heavy shoulder or chest involvement.https://media.seto.fit/exercises/cable-triceps-push-down-straight-bar/video/male.mp482026-07-10yesnono https://seto.fit/exercises/chest-supported-row/https://media.seto.fit/exercises/dumbbell-hammer-grip-incline-bench-two-arm-row/image/male-start.jpgChest Supported Dumbbell RowA chest-supported dumbbell row targeting the upper back, lats, and rear delts. Reduces lower-back involvement while building horizontal pulling strength and back thickness.https://media.seto.fit/exercises/dumbbell-hammer-grip-incline-bench-two-arm-row/video/male.mp452026-07-10yesnono https://seto.fit/exercises/hanging-leg-raise/https://media.seto.fit/exercises/hanging-leg-raises/image/female-start.jpgHanging Leg RaiseA hanging core exercise targeting the abs and hip flexors. Builds anterior core strength and pelvic control for bodyweight training and gymnastics progressions.https://media.seto.fit/exercises/hanging-leg-raises/video/female.mp452026-07-10yesnono https://seto.fit/exercises/plank/https://media.seto.fit/exercises/plank/image/male-start.jpegPlankAn isometric core exercise targeting the abs and obliques. Builds trunk stiffness and anti-extension control for lifting, running, and field sports.https://media.seto.fit/exercises/plank-on-elbows/video/male.mp4222026-07-10yesnono https://seto.fit/exercises/cable-lateral-raise/https://media.seto.fit/exercises/lateral-raises-on-cable-machine/image/male-start.jpgCable Lateral RaiseAn isolation cable raise targeting the lateral deltoids. Useful for building shoulder width with steady tension through the full lifting arc.https://media.seto.fit/exercises/lateral-raises-on-cable-machine/video/male.mp452026-07-10yesnono https://seto.fit/exercises/dumbbell-hip-thrust/https://media.seto.fit/exercises/dumbbell-hip-thrust/image/male-start.jpgDumbbell Hip ThrustA loaded hip thrust targeting the glutes with secondary hamstring involvement. Useful for lifters building hip extension strength and glute size.https://media.seto.fit/exercises/dumbbell-hip-thrust/video/male.mp472026-07-10yesnono https://seto.fit/exercises/goblet-squat/https://media.seto.fit/exercises/goblet-squat/image/male-start.jpgGoblet SquatA front-loaded squat variation targeting the quads and glutes while challenging trunk stability. Useful for beginners learning squat mechanics and lifters building leg strength.https://media.seto.fit/exercises/goblet-squat/video/male.mp4102026-07-10yesnono https://seto.fit/exercises/machine-shoulder-press/https://media.seto.fit/exercises/machine-shoulder-press/image/male-start.jpgMachine Shoulder PressA machine-based overhead press targeting the delts and triceps. Useful for building pressing strength and shoulder size with added stability.https://media.seto.fit/exercises/machine-shoulder-press/video/male.mp452026-07-10yesnono https://seto.fit/exercises/trap-bar-deadlift/https://media.seto.fit/exercises/trap-bar-deadlift/image/male-start.jpgTrap Bar DeadliftA trap bar pull targeting the glutes, quads, and hamstrings with a more upright torso than a straight-bar deadlift. Useful for building lower-body strength and loaded hip drive.https://media.seto.fit/exercises/trap-bar-deadlift/video/male.mp4242026-07-10yesnono https://seto.fit/exercises/ab-wheel-rollout/https://media.seto.fit/exercises/ab-wheel-rollout/image/male-start.jpegAb Wheel RolloutA kneeling anti-extension core exercise targeting the abs, lats, and shoulder stabilizers. Builds trunk stiffness and rollout strength for intermediate to advanced trainees.https://media.seto.fit/exercises/ab-wheel-rollout/video/male.mp452026-07-10yesnono https://seto.fit/exercises/assisted-pull-up/https://media.seto.fit/exercises/assisted-pull-up/image/male-start.jpgAssisted Pull-UpA machine-assisted vertical pull targeting the lats, upper back, and biceps. Builds pull-up strength with adjustable support for newer lifters.https://media.seto.fit/exercises/assisted-pull-up/video/male.mp482026-07-10yesnono https://seto.fit/exercises/dumbbell-rear-delt-flye/https://media.seto.fit/exercises/bent-over-rear-delt-fly-dumbbell/image/male-start.jpgDumbbell Rear Delt FlyeA bent-over dumbbell isolation exercise targeting the rear delts and upper back. Useful for lifters building shoulder balance and posterior delt size.https://media.seto.fit/exercises/bent-over-rear-delt-fly-dumbbell/video/male.mp472026-07-10yesnono https://seto.fit/exercises/dumbbell-romanian-deadlift/https://media.seto.fit/exercises/dumbbell-romanian-deadlift/image/male-start.jpgDumbbell Romanian DeadliftA dumbbell hip-hinge exercise targeting the hamstrings and glutes. Builds posterior chain strength and teaches controlled hinging for lifters and field athletes.https://media.seto.fit/exercises/dumbbell-romanian-deadlift/video/male.mp472026-07-10yesnono https://seto.fit/exercises/machine-chest-press/https://media.seto.fit/exercises/machine-chest-press/image/male-start.jpgMachine Chest PressA machine-based press targeting the chest, front delts, and triceps. Useful for beginners, hypertrophy work, and pressing hard without balancing a free weight.https://media.seto.fit/exercises/machine-chest-press/video/male.mp4252026-07-10yesnono https://seto.fit/exercises/overhead-triceps-extension-dumbbell/https://media.seto.fit/exercises/overhead-triceps-extension-dumbbell/image/male-start.jpegDumbbell Overhead Triceps ExtensionA dumbbell isolation exercise targeting the triceps through shoulder-flexed elbow extension. Useful for lifters building arm size and training the long head.https://media.seto.fit/exercises/dumbbell-standing-triceps-extension/video/male.mp472026-07-10yesnono https://seto.fit/exercises/stair-climber/https://media.seto.fit/exercises/stepmill-machine-steps/image/male-start.jpgStair ClimberA machine-based stepping exercise targeting the quads, glutes, calves, and cardiovascular system. Useful for low-impact conditioning and lower-body work.https://media.seto.fit/exercises/stepmill-machine-steps/video/male.mp452026-07-10yesnono https://seto.fit/exercises/barbell-curl/https://media.seto.fit/exercises/barbell-curl/image/female-start.jpegBarbell CurlA standing barbell isolation exercise targeting the biceps and forearms. Used to build elbow-flexion strength and upper-arm size.https://media.seto.fit/exercises/barbell-curl/video/female.mp452026-07-10yesnono https://seto.fit/exercises/incline-dumbbell-curl/https://media.seto.fit/exercises/incline-dumbbell-curl/image/male-start.jpegIncline Dumbbell CurlA dumbbell curl variation targeting the biceps in a lengthened position. Useful for lifters aiming to build arm size through a larger curling range.https://media.seto.fit/exercises/incline-dumbbell-curl/video/male.mp4202026-07-10yesnono https://seto.fit/exercises/standing-calf-raise/https://media.seto.fit/exercises/barbell-standing-leg-calf-raise/image/male-start.jpgStanding Calf RaiseA standing calf isolation exercise targeting the gastrocnemius with support from the soleus. Used to build lower-leg size, ankle strength, and stronger push-off mechanics.https://media.seto.fit/exercises/barbell-standing-leg-calf-raise/video/male.mp4102026-07-10yesnono https://seto.fit/exercises/abductor-machine/https://media.seto.fit/exercises/seated-hip-abductor-machine/image/male-start.jpgHip Abductor MachineA seated machine isolation exercise targeting the glutes and lateral hip muscles. Useful for building hip abduction strength and improving pelvic stability.https://media.seto.fit/exercises/seated-hip-abductor-machine/video/male.mp482026-07-10yesnono https://seto.fit/exercises/adductor-machine/https://media.seto.fit/exercises/seated-machine-hip-adductor/image/male-start.jpgHip Adductor MachineA machine isolation exercise targeting the hip adductors. Useful for building inner-thigh strength, improving hip control, and accessory lower-body training.https://media.seto.fit/exercises/seated-machine-hip-adductor/video/male.mp482026-07-10yesnono https://seto.fit/exercises/cable-crunch/https://media.seto.fit/exercises/cable-crunch/image/male-start.pngCable CrunchA kneeling cable flexion exercise targeting the rectus abdominis. Useful for lifters who want loaded abdominal work with a clear progression path.https://media.seto.fit/exercises/high-cable-kneeling-crunch/video/male.mp452026-07-10yesnono https://seto.fit/exercises/cable-glute-kickback/https://media.seto.fit/exercises/cable-individual-glute-kickbacks/image/male-start.jpgCable Glute KickbackA cable isolation exercise targeting the glutes through hip extension. Useful for lifters building glute size and improving single-leg hip control.https://media.seto.fit/exercises/cable-individual-glute-kickbacks/video/male.mp452026-07-10yesnono https://seto.fit/exercises/cable-rear-delt-flye/https://media.seto.fit/exercises/cable-single-arm-reverse-fly/image/female-start.jpgCable Rear Delt FlyeA cable isolation exercise targeting the rear delts and upper back. Useful for lifters building balanced shoulders and cleaner scapular control.https://media.seto.fit/exercises/cable-single-arm-reverse-fly/video/female.mp4242026-07-10yesnono https://seto.fit/exercises/chest-dip/https://media.seto.fit/exercises/chest-dip/image/male-start.jpgChest DipA bodyweight dip variation targeting the lower chest, triceps, and front delts. Used to build pressing strength and chest-focused upper-body size.https://media.seto.fit/exercises/chest-dip/video/male.mp4112026-07-10yesnono https://seto.fit/exercises/dumbbell-flye/https://media.seto.fit/exercises/dumbbell-flye/image/male-start.jpgDumbbell FlyeAn isolation chest exercise targeting the pecs through horizontal shoulder adduction. Used to train chest lengthened tension and hypertrophy with lighter loads.https://media.seto.fit/exercises/dumbbell-fly-flat-bench/video/male.mp4252026-07-10yesnono https://seto.fit/exercises/smith-machine-squat/https://media.seto.fit/exercises/normal-squat-smith-machine/image/male-start.jpgSmith Machine SquatA machine-guided squat targeting the quads and glutes. Useful for lifters who want added stability while training squat depth and leg strength.https://media.seto.fit/exercises/normal-squat-smith-machine/video/male.mp452026-07-10yesnono https://seto.fit/exercises/treadmill-run/https://media.seto.fit/exercises/treadmill-running/image/male-start.jpgTreadmill RunningA treadmill running exercise targeting the calves, quads, glutes, and hamstrings. Used for aerobic conditioning, pace work, and controlled indoor run training.https://media.seto.fit/exercises/treadmill-running/video/male.mp472026-07-10yesnono https://seto.fit/exercises/smith-machine-bench-press/https://media.seto.fit/exercises/smith-machine-press-flat/image/male-start.jpgSmith Machine Bench PressA machine-guided horizontal press targeting the chest, front delts, and triceps. Useful for lifters wanting a fixed bar path and stable setup.https://media.seto.fit/exercises/smith-machine-press-flat/video/male.mp4242026-07-10yesnono https://seto.fit/exercises/triceps-dip/https://media.seto.fit/exercises/chest-dip/image/male-start.jpgTriceps DipA bodyweight dip variation targeting the triceps with secondary chest and front delt involvement. Used to build pressing strength and arm mass.https://media.seto.fit/exercises/chest-dip/video/male.mp4112026-07-10yesnono https://seto.fit/exercises/kettlebell-swing/https://media.seto.fit/exercises/kettlebell-swing/image/male-start.jpgKettlebell SwingA ballistic hip-hinge exercise targeting the glutes, hamstrings, and posterior chain. Builds hip power and conditioning for athletes and general lifters.https://media.seto.fit/exercises/kettlebell-swing/video/male.mp452026-07-10yesnono https://seto.fit/exercises/lying-leg-raise/https://media.seto.fit/exercises/lying-leg-raise/image/male-start.jpegLying Leg RaiseA bodyweight core exercise targeting the abs and hip flexors. Used to build lower-abdominal control and resist lumbar extension.https://media.seto.fit/exercises/lying-leg-raise/video/male.mp4202026-07-10yesnono https://seto.fit/exercises/machine-lateral-raise/https://media.seto.fit/exercises/machine-lateral-raise/image/male-start.jpgMachine Lateral RaiseA machine shoulder isolation exercise targeting the lateral deltoids. Useful for lifters building shoulder width with stable resistance and minimal body momentum.https://media.seto.fit/exercises/machine-lateral-raise/video/male.mp452026-07-10yesnono https://seto.fit/exercises/reverse-lunge/https://media.seto.fit/exercises/dumbbell-rear-lunge/image/male-start.jpgReverse LungeA unilateral lower-body exercise targeting the quads and glutes. Useful for building single-leg strength, balance, and side-to-side control.https://media.seto.fit/exercises/dumbbell-rear-lunge/video/male.mp4132026-07-10yesnono https://seto.fit/exercises/seated-calf-raise/https://media.seto.fit/exercises/seated-calf-machine/image/male-start.jpgSeated Calf RaiseA machine calf exercise targeting the soleus with secondary gastrocnemius involvement. Useful for building lower-leg size and a stronger push-off.https://media.seto.fit/exercises/seated-calf-machine/video/male.mp4222026-07-10yesnono https://seto.fit/exercises/sumo-deadlift/https://media.seto.fit/exercises/barbell-sumo-deadlift/image/male-start.jpgSumo DeadliftA wide-stance barbell deadlift targeting the glutes, quads, and adductors. Suits lifters who pull well from a more upright start position.https://media.seto.fit/exercises/barbell-sumo-deadlift/video/male.mp4242026-07-10yesnono https://seto.fit/exercises/barbell-front-squat/https://media.seto.fit/exercises/barbell-front-squat/image/female-start.jpgBarbell Front SquatA barbell squat variation targeting the quadriceps, glutes, and trunk. The front rack position reinforces upright squatting mechanics and anterior core strength.https://media.seto.fit/exercises/barbell-front-squat/video/female.mp452026-07-10yesnono https://seto.fit/exercises/barbell-underhand-row/https://media.seto.fit/exercises/barbell-underhand-bent-over-row/image/male-start.jpgBarbell Underhand RowA bent-over barbell row using an underhand grip to target the lats, upper back, and biceps. Useful for lifters building pulling strength and back thickness.https://media.seto.fit/exercises/barbell-underhand-bent-over-row/video/male.mp482026-07-10yesnono https://seto.fit/exercises/farmers-carry/https://media.seto.fit/exercises/dumbbell-farmer-walks/image/male-start.jpgFarmer's CarryA loaded carry targeting the forearms, traps, and trunk stabilizers. Builds grip endurance and postural control for athletes, lifters, and general training.https://media.seto.fit/exercises/dumbbell-farmer-walks/video/male.mp4202026-07-10yesnono https://seto.fit/exercises/inverted-row/https://media.seto.fit/exercises/inverted-rows-on-smith-machine/image/male-start.jpgInverted RowA bodyweight horizontal row targeting the upper back, lats, and biceps. Useful for building pulling strength and scapular control with adjustable difficulty.https://media.seto.fit/exercises/inverted-rows-on-smith-machine/video/male.mp42026-07-10yesnono https://seto.fit/exercises/skull-crusher-barbell/https://media.seto.fit/exercises/barbell-lying-triceps-skull-crusher/image/female-start.jpegBarbell Skull CrusherA lying barbell triceps extension targeting all three triceps heads. Used to build elbow extension strength and arm size with strict control.https://media.seto.fit/exercises/barbell-lying-triceps-skull-crusher/video/female.mp452026-07-10yesnono https://seto.fit/exercises/side-plank/https://media.seto.fit/exercises/side-plank/image/male-start.jpegSide PlankAn isometric core exercise targeting the obliques and lateral trunk stabilizers. Used to build anti-lateral-flexion strength and side-to-side stability.https://media.seto.fit/exercises/side-plank/video/male.mp42026-07-10yesnono https://seto.fit/exercises/cable-low-to-high-flye/https://media.seto.fit/exercises/cable-low-fly/image/male-start.jpgCable Low-to-High FlyeA cable fly variation targeting the upper chest through an upward sweeping adduction pattern. Useful for lifters wanting more clavicular pec work without heavy pressing.https://media.seto.fit/exercises/cable-low-fly/video/male.mp452026-07-10yesnono https://seto.fit/exercises/dumbbell-shrug/https://media.seto.fit/exercises/dumbbell-shrugs/image/male-start.jpgDumbbell ShrugA dumbbell isolation exercise targeting the upper trapezius. Used to build trap size and strengthen scapular elevation without needing a barbell.https://media.seto.fit/exercises/dumbbell-shrugs/video/male.mp4162026-07-10yesnono https://seto.fit/exercises/lat-pulldown-close-grip/https://media.seto.fit/exercises/v-bar-lat-pull-down/image/male-start.jpgLat Pulldown (Close Grip)A close-grip vertical pull targeting the lats and biceps. Useful for lifters building back size and improving shoulder-friendly pulling strength.https://media.seto.fit/exercises/v-bar-lat-pull-down/video/male.mp4242026-07-10yesnono https://seto.fit/exercises/seated-ab-machine/https://media.seto.fit/exercises/abdominal-crunches-machine/image/male-start.jpgSeated Ab MachineA machine-based trunk flexion exercise targeting the abdominals. Useful for lifters who want direct abdominal loading with stable positioning.https://media.seto.fit/exercises/abdominal-crunches-machine/video/male.mp452026-07-10yesnono https://seto.fit/exercises/seated-dip-machine/https://media.seto.fit/exercises/triceps-dip-machine/image/male-start.jpegSeated Dip MachineA machine pressing exercise targeting the triceps with secondary chest and front delt involvement. Useful for building pressing strength and arm size with added stability.https://media.seto.fit/exercises/triceps-dip-machine/video/male.mp482026-07-10yesnono https://seto.fit/exercises/cable-one-arm-row/https://media.seto.fit/exercises/single-arm-cable-row-left/image/male-start.jpgSingle Arm Cable RowA unilateral cable row targeting the lats, upper back, and biceps. Useful for building pulling strength and evening out side-to-side differences.https://media.seto.fit/exercises/single-arm-cable-row-left/video/male.mp4242026-07-10yesnono https://seto.fit/exercises/diamond-push-up/https://media.seto.fit/exercises/diamond-push-up/image/male-start.jpegDiamond Push-UpA close-hand push-up variation targeting the triceps, chest, and front delts. Useful for lifters who want a tougher bodyweight pressing variation.https://media.seto.fit/exercises/diamond-push-up/video/male.mp4162026-07-10yesnono https://seto.fit/exercises/dumbbell-lateral-raise-seated/https://media.seto.fit/exercises/dumbbell-seated-lateral-raise/image/male-start.jpgSeated Dumbbell Lateral RaiseA seated dumbbell isolation exercise targeting the lateral deltoids. Useful for building shoulder width while limiting lower-body momentum.https://media.seto.fit/exercises/dumbbell-seated-lateral-raise/video/male.mp472026-07-10yesnono https://seto.fit/exercises/glute-bridge-barbell/https://media.seto.fit/exercises/barbell-glute-bridge/image/male-start.jpgBarbell Glute BridgeA barbell hip extension exercise targeting the glutes and hamstrings. Useful for lifters building hip drive, glute size, and strength at full hip extension.https://media.seto.fit/exercises/barbell-glute-bridge/video/male.mp4142026-07-10yesnono https://seto.fit/exercises/reverse-crunch/https://media.seto.fit/exercises/reverse-crunch/image/male-start.jpegReverse CrunchA floor-based abdominal exercise targeting the rectus abdominis with a posterior pelvic curl. Useful for lifters training trunk flexion without loading the spine heavily.https://media.seto.fit/exercises/reverse-crunch/video/male.mp4222026-07-10yesnono https://seto.fit/exercises/weighted-dip/https://media.seto.fit/exercises/chest-dip-weighted/image/male-start.jpgWeighted DipA bodyweight-plus-load pressing exercise targeting the chest, triceps, and front delts. Used by stronger lifters to build heavy vertical pressing strength.https://media.seto.fit/exercises/chest-dip-weighted/video/male.mp4212026-07-10yesnono https://seto.fit/exercises/cable-straight-arm-pulldown/https://media.seto.fit/exercises/cable-straight-arm-pulldown/image/male-start.jpgCable Straight Arm PulldownA cable isolation exercise targeting the lats through shoulder extension with nearly straight arms. Useful for lifters building lat width and improving mind-muscle connection.https://media.seto.fit/exercises/cable-straight-arm-pulldown/video/male.mp482026-07-10yesnono https://seto.fit/exercises/kettlebell-goblet-squat/https://media.seto.fit/exercises/goblet-kettlebell-squats/image/male-start.jpgKettlebell Goblet SquatA front-loaded squat variation targeting the quads and glutes. Useful for learning squat depth, torso position, and lower-body control.https://media.seto.fit/exercises/goblet-kettlebell-squats/video/male.mp4182026-07-10yesnono https://seto.fit/exercises/rowing-machine/https://media.seto.fit/exercises/gym-rowing-machine-fast-speed/image/male-start.jpgRowing MachineA rowing ergometer exercise targeting the legs, back, and arms while training cardiovascular output. Used for steady aerobic work, intervals, and pacing practice.https://media.seto.fit/exercises/gym-rowing-machine-fast-speed/video/male.mp452026-07-10yesnono https://seto.fit/exercises/single-leg-romanian-deadlift/https://media.seto.fit/exercises/dumbbell-single-leg-deadlift/image/male-start.jpgSingle Leg Romanian DeadliftA unilateral hip hinge targeting the hamstrings and glutes. Builds single-leg posterior chain strength, balance, and side-to-side control.https://media.seto.fit/exercises/dumbbell-single-leg-deadlift/video/male.mp462026-07-10yesnono https://seto.fit/exercises/lat-pulldown-reverse-grip/https://media.seto.fit/exercises/reverse-grip-lat-pull-down/image/male-start.jpgLat Pulldown (Reverse Grip)An underhand-grip lat pulldown targeting the lats and biceps. Useful for lifters who want vertical pulling volume with more elbow flexor involvement.https://media.seto.fit/exercises/reverse-grip-lat-pull-down/video/male.mp4242026-07-10yesnono https://seto.fit/exercises/band-face-pull/https://media.seto.fit/exercises/band-face-pull/image/female-start.jpgResistance Band Face PullA band pulling exercise targeting the rear delts, upper back, and traps. Useful for lifters needing better scapular control and balanced shoulder development.https://media.seto.fit/exercises/band-face-pull/video/female.mp452026-07-10yesnono https://seto.fit/exercises/cable-bicep-curl-single-arm/https://media.seto.fit/exercises/cable-one-arm-curl/image/male-start.jpegSingle Arm Cable CurlA single-arm cable curl targeting the biceps and forearms. Useful for constant tension work, arm hypertrophy, and evening out side-to-side differences.https://media.seto.fit/exercises/cable-one-arm-curl/video/male.mp482026-07-10yesnono https://seto.fit/exercises/forward-lunge/https://media.seto.fit/exercises/dumbbell-goblet-forward-lunge/image/male-start.jpgForward LungeA unilateral lower-body exercise targeting the quads and glutes. Useful for building single-leg strength, balance, and side-to-side control.https://media.seto.fit/exercises/dumbbell-goblet-forward-lunge/video/male.mp452026-07-10yesnono https://seto.fit/exercises/bench-dip/https://media.seto.fit/exercises/chest-dip-on-bench/image/male-start.jpgBench DipA bodyweight dip variation targeting the triceps with assistance from the front delts and chest. Useful for higher-rep arm work when parallel bars are unavailable.https://media.seto.fit/exercises/chest-dip-on-bench/video/male.mp482026-07-10yesnono https://seto.fit/exercises/cable-pull-through/https://media.seto.fit/exercises/cable-pull-through/image/male-start.jpgCable Pull ThroughA cable hip-hinge exercise targeting the glutes and hamstrings. Useful for lifters building hip extension strength without loading the spine heavily.https://media.seto.fit/exercises/cable-pull-through/video/male.mp482026-07-10yesnono https://seto.fit/exercises/decline-sit-up/https://media.seto.fit/exercises/decline-sit-up/image/male-start.jpegDecline Sit-UpA decline abdominal exercise targeting the abs and hip flexors. Used to load trunk flexion harder than a flat sit-up.https://media.seto.fit/exercises/decline-sit-up/video/male.mp4112026-07-10yesnono https://seto.fit/exercises/incline-cable-fly/https://media.seto.fit/exercises/incline-bench-cable-fly/image/male-start.jpgIncline Cable FlyAn incline cable fly targeting the upper chest through horizontal adduction under constant tension. Useful for lifters emphasizing clavicular pec development without heavy pressing.https://media.seto.fit/exercises/incline-bench-cable-fly/video/male.mp452026-07-10yesnono https://seto.fit/exercises/leg-press-calf-raise/https://media.seto.fit/exercises/calf-raise-leg-press-machine/image/male-start.jpgLeg Press Calf RaiseA machine calf isolation exercise targeting the calves. Useful for adding lower-leg volume without loading the spine.https://media.seto.fit/exercises/calf-raise-leg-press-machine/video/male.mp452026-07-10yesnono https://seto.fit/exercises/stiff-leg-deadlift/https://media.seto.fit/exercises/barbell-stiff-leg-deadlift/image/male-start.jpgStiff Leg DeadliftA barbell hip hinge targeting the hamstrings, glutes, and spinal erectors. Used by intermediate and advanced lifters to load the posterior chain through a long hamstring range.https://media.seto.fit/exercises/barbell-stiff-leg-deadlift/video/male.mp482026-07-10yesnono https://seto.fit/exercises/box-jump/https://media.seto.fit/exercises/box-jump/image/male-start.jpgBox JumpA plyometric jump targeting the quads, glutes, and calves. Builds explosive lower-body power for athletes and field or court sport training.https://media.seto.fit/exercises/box-jump/video/male.mp4172026-07-10yesnono https://seto.fit/exercises/resistance-band-pull-apart/https://media.seto.fit/exercises/resistance-band-pull-apart/image/male-start.jpgResistance Band Pull ApartA band shoulder exercise targeting the rear delts and upper back. Useful for lifters needing better scapular control and balanced shoulder training.https://media.seto.fit/exercises/resistance-band-pull-apart/video/male.mp452026-07-10yesnono https://seto.fit/exercises/skull-crusher-dumbbell/https://media.seto.fit/exercises/dumbbell-skullcrusher/image/male-start.jpgDumbbell Skull CrusherA dumbbell triceps isolation exercise performed lying on a bench. Builds elbow extension strength and arm size with independent loading on each side.https://media.seto.fit/exercises/dumbbell-skullcrusher/video/male.mp452026-07-10yesnono https://seto.fit/exercises/split-squat/https://media.seto.fit/exercises/dumbbell-split-squat/image/male-start.jpgSplit SquatA unilateral squat variation targeting the quads and glutes. Useful for building single-leg strength and exposing side-to-side imbalances.https://media.seto.fit/exercises/dumbbell-split-squat/video/male.mp462026-07-10yesnono https://seto.fit/exercises/wide-grip-push-up/https://media.seto.fit/exercises/wide-push-ups-bodyweight/image/male-start.jpgWide Grip Push-UpA bodyweight push-up variation targeting the chest with reduced triceps contribution. Useful for lifters wanting more pec emphasis from standard push-ups.https://media.seto.fit/exercises/wide-push-ups-bodyweight/video/male.mp4202026-07-10yesnono https://seto.fit/exercises/barbell-row-overhand-wide/https://media.seto.fit/exercises/bent-over-barbell-row/image/male-start.jpgWide Grip Barbell RowA bent-over barbell row with a wide overhand grip targeting the upper back, rear delts, and traps. Useful for lifters building back thickness with less lat emphasis.https://media.seto.fit/exercises/bent-over-barbell-row/video/male.mp4102026-07-10yesnono https://seto.fit/exercises/chest-cable-pullover/https://media.seto.fit/exercises/standing-lat-cable-pull-over/image/male-start.jpgCable PulloverA straight-arm cable pullover targeting the lats with assistance from the chest and triceps. Useful for lifters building shoulder extension strength without heavy rowing.https://media.seto.fit/exercises/standing-lat-cable-pull-over/video/male.mp482026-07-10yesnono https://seto.fit/exercises/barbell-pause-squat/https://media.seto.fit/exercises/barbell-squat-with-2-sec-hold/image/male-start.jpgBarbell Pause SquatA barbell back squat variation targeting the quads and glutes with a deliberate bottom pause. Useful for building starting strength and reinforcing position as you drive up from the bottom.https://media.seto.fit/exercises/barbell-squat-with-2-sec-hold/video/male.mp482026-07-10yesnono https://seto.fit/exercises/decline-push-up/https://media.seto.fit/exercises/decline-push-up/image/male-start.jpgDecline Push-UpA bodyweight push-up variation with feet elevated to shift more load to the upper chest and front delts. Used by intermediate and advanced lifters for harder horizontal pressing work.https://media.seto.fit/exercises/decline-push-up/video/male.mp472026-07-10yesnono https://seto.fit/exercises/floor-press-barbell/https://media.seto.fit/exercises/barbell-floor-chest-press/image/male-start.jpgBarbell Floor PressA barbell press performed lying on the floor targeting the chest, triceps, and front delts. Useful for building strength at the top of the press with a shortened range.https://media.seto.fit/exercises/barbell-floor-chest-press/video/male.mp4102026-07-10yesnono https://seto.fit/exercises/single-arm-lat-pulldown/https://media.seto.fit/exercises/cable-one-arm-lat-pulldown/image/male-start.jpgSingle Arm Lat PulldownA unilateral cable pulling exercise targeting the lats and upper back. Useful for building back size while addressing side-to-side pulling imbalances.https://media.seto.fit/exercises/cable-one-arm-lat-pulldown/video/male.mp482026-07-10yesnono https://seto.fit/exercises/kettlebell-deadlift/https://media.seto.fit/exercises/kettlebell-sumo-deadlift/image/male-start.jpgKettlebell DeadliftA kettlebell hinge exercise targeting the glutes, hamstrings, and quads. Builds basic pulling mechanics and lower-body strength for beginners and general training.https://media.seto.fit/exercises/kettlebell-sumo-deadlift/video/male.mp482026-07-10yesnono https://seto.fit/exercises/single-leg-press/https://media.seto.fit/exercises/single-leg-incline-45-degree-leg-press-machine/image/male-start.jpgSingle Leg PressA unilateral machine leg press targeting the quads and glutes. Useful for building single-leg strength and exposing side-to-side lower-body imbalances.https://media.seto.fit/exercises/single-leg-incline-45-degree-leg-press-machine/video/male.mp4242026-07-10yesnono https://seto.fit/exercises/band-hip-thrust/https://media.seto.fit/exercises/resistance-band-hip-thrust-version-2/image/male-start.jpgResistance Band Glute Bridge (Band Across Hips)A floor glute bridge with a resistance band across the hips, targeting the glutes with secondary hamstring involvement. Useful for building hip extension strength without a bench or weights.https://media.seto.fit/exercises/resistance-band-hip-thrust-version-2/video/male.mp452026-07-10yesnono https://seto.fit/exercises/dead-bug/https://media.seto.fit/exercises/dead-bug/image/male-start.jpegDead BugA supine core stability exercise targeting the abs and hip flexors. Builds anti-extension control for beginners, athletes, and rehabilitation settings.https://media.seto.fit/exercises/dead-bug/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-rear-delt-raise-seated/https://media.seto.fit/exercises/seated-dumbbell-rear-delt-fly/image/male-start.jpgSeated Dumbbell Rear Delt RaiseA seated dumbbell isolation exercise targeting the rear delts and upper back. Useful for lifters building balanced shoulders and cleaner scapular control.https://media.seto.fit/exercises/seated-dumbbell-rear-delt-fly/video/male.mp4242026-07-10yesnono https://seto.fit/exercises/dumbbell-stiff-leg-deadlift/https://media.seto.fit/exercises/dumbbell-stiff-leg-deadlift/image/male-start.jpgDumbbell Stiff Leg DeadliftA dumbbell hip hinge targeting the hamstrings and glutes. Useful for lifters building posterior chain strength through a long hamstring range.https://media.seto.fit/exercises/dumbbell-stiff-leg-deadlift/video/male.mp472026-07-10yesnono https://seto.fit/exercises/pallof-press/https://media.seto.fit/exercises/band-pallof-press/image/male-start.jpgPallof PressAn anti-rotation cable press targeting the obliques and deep trunk stabilizers. Used to build core stiffness and resist unwanted torso rotation.https://media.seto.fit/exercises/band-pallof-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/pendlay-row/https://media.seto.fit/exercises/barbell-pendlay-row/image/male-start.jpgPendlay RowA barbell row from the floor targeting the upper back, lats, and traps. Builds starting strength and strict pulling power for lifters and field athletes.https://media.seto.fit/exercises/barbell-pendlay-row/video/male.mp4112026-07-10yesnono https://seto.fit/exercises/rack-pull/https://media.seto.fit/exercises/barbell-rack-pull/image/male-start.jpgRack PullA partial deadlift from rack pins targeting the glutes, hamstrings, spinal erectors, and upper back. Used to overload the top half of the deadlift and build strength at full hip and knee extension.https://media.seto.fit/exercises/barbell-rack-pull/video/male.mp482026-07-10yesnono https://seto.fit/exercises/smith-machine-calf-raise/https://media.seto.fit/exercises/smith-machine-calf-raise/image/male-start.jpgSmith Machine Calf RaiseA standing calf isolation exercise targeting the calves. Useful for building lower-leg size and a stronger push-off under stable loading.https://media.seto.fit/exercises/smith-machine-calf-raise/video/male.mp4242026-07-10yesnono https://seto.fit/exercises/box-squat/https://media.seto.fit/exercises/barbell-box-squat/image/male-start.jpgBox SquatA barbell squat variation performed to a box to standardize depth and reinforce sitting back. Targets the quads and glutes while building starting strength out of the bottom.https://media.seto.fit/exercises/barbell-box-squat/video/male.mp4112026-07-10yesnono https://seto.fit/exercises/dumbbell-pullover/https://media.seto.fit/exercises/dumbbell-pullover/image/male-start.jpgDumbbell PulloverA dumbbell pullover targeting the lats, chest, and serratus through shoulder extension from an overhead position. Useful for lifters building upper-body size and loaded overhead mobility.https://media.seto.fit/exercises/dumbbell-pullover/video/male.mp452026-07-10yesnono https://seto.fit/exercises/resistance-band-glute-kickback/https://media.seto.fit/exercises/resistance-band-standing-balance-glute-kickback/image/male-start.jpgResistance Band Glute KickbackA banded hip extension exercise targeting the glutes with secondary hamstring involvement. Useful for glute-focused accessory work, warm-ups, and side-to-side balance.https://media.seto.fit/exercises/resistance-band-standing-balance-glute-kickback/video/male.mp452026-07-10yesnono https://seto.fit/exercises/cable-high-to-low-flye/https://media.seto.fit/exercises/cable-standing-up-straight-crossovers/image/male-start.jpgCable High-to-Low FlyeA cable fly variation targeting the lower chest through downward horizontal adduction. Useful for lifters wanting focused pec work without pressing.https://media.seto.fit/exercises/cable-standing-up-straight-crossovers/video/male.mp482026-07-10yesnono https://seto.fit/exercises/dumbbell-squat/https://media.seto.fit/exercises/dumbbell-squats/image/male-start.jpgDumbbell SquatA dumbbell squat targeting the quads and glutes with added upper-body loading demand. Useful for building lower-body strength and size with minimal equipment.https://media.seto.fit/exercises/dumbbell-squats/video/male.mp4162026-07-10yesnono https://seto.fit/exercises/cable-curl-behind-back/https://media.seto.fit/exercises/cable-twisting-biceps-curl/image/male-start.jpgSingle-Arm Cable Cross-Body CurlA single-arm cable curl standing side-on to a low pulley, curling the handle across your body toward the opposite shoulder. Keeps the biceps under constant tension for focused arm work.https://media.seto.fit/exercises/cable-twisting-biceps-curl/video/male.mp452026-07-10yesnono https://seto.fit/exercises/dumbbell-bilateral-row/https://media.seto.fit/exercises/dumbbells-bent-over-row/image/male-start.jpgBilateral Dumbbell RowA bent-over dumbbell row targeting the lats, upper back, and biceps. Builds horizontal pulling strength and back size with independent arm loading.https://media.seto.fit/exercises/dumbbells-bent-over-row/video/male.mp4202026-07-10yesnono https://seto.fit/exercises/sled-push/https://media.seto.fit/exercises/low-sled-push/image/male-start.jpgSled PushA loaded prowler push targeting the quads and glutes with strong trunk involvement. Used for acceleration work, leg drive, and conditioning without an eccentric lowering phase.https://media.seto.fit/exercises/low-sled-push/video/male.mp452026-07-10yesnono https://seto.fit/exercises/suspension-trainer-row/https://media.seto.fit/exercises/suspension-trainer-with-grips-high-row/image/female-start.jpgSuspension Trainer RowA bodyweight horizontal row using a suspension trainer targeting the upper back, lats, and biceps. Useful for building pulling strength with adjustable difficulty.https://media.seto.fit/exercises/suspension-trainer-with-grips-high-row/video/male.mp452026-07-10yesnono https://seto.fit/exercises/v-up/https://media.seto.fit/exercises/v-crunches/image/male-start.jpegV-UpA bodyweight trunk flexion exercise targeting the abs and hip flexors. Used to build midline strength and coordination through a full folded position.https://media.seto.fit/exercises/v-crunches/video/male.mp4242026-07-10yesnono https://seto.fit/exercises/dead-hang/https://media.seto.fit/exercises/dead-hang-stretch/image/male-start.jpgDead HangA bodyweight isometric hang targeting the forearms, shoulders, and upper back. Used to build grip endurance and tolerance in the overhead hanging position.https://media.seto.fit/exercises/dead-hang-stretch/video/male.mp452026-07-10yesnono https://seto.fit/exercises/donkey-kick/https://media.seto.fit/exercises/donkey-kicks-bodyweight/image/male-start.jpgDonkey KickA quadruped hip extension exercise targeting the glutes with secondary hamstring involvement. Useful for glute isolation, warm-ups, and low-load accessory work.https://media.seto.fit/exercises/donkey-kicks-bodyweight/video/male.mp4162026-07-10yesnono https://seto.fit/exercises/dumbbell-side-bend/https://media.seto.fit/exercises/dumbbell-side-bend/image/male-start.jpegDumbbell Side BendA unilateral trunk exercise targeting the obliques. Used to build controlled lateral flexion strength and side-to-side trunk stability.https://media.seto.fit/exercises/dumbbell-side-bend/video/male.mp462026-07-10yesnono https://seto.fit/exercises/leg-extension-single/https://media.seto.fit/exercises/seated-leg-extension-single-leg/image/male-start.jpgSingle Leg ExtensionA unilateral machine isolation exercise targeting the quadriceps. Useful for building knee extension strength and addressing side-to-side imbalances.https://media.seto.fit/exercises/seated-leg-extension-single-leg/video/male.mp452026-07-10yesnono https://seto.fit/exercises/rowing-machine-intervals/https://media.seto.fit/exercises/gym-rowing-machine-fast-speed/image/male-start.jpgRowing Machine IntervalsA rowing ergometer interval workout targeting the legs, back, and arms. Builds aerobic capacity and repeatable power output for conditioning-focused athletes.https://media.seto.fit/exercises/gym-rowing-machine-fast-speed/video/male.mp452026-07-10yesnono https://seto.fit/exercises/barbell-bulgarian-split-squat/https://media.seto.fit/exercises/barbell-bulgarian-split-squat/image/male-start.jpgBarbell Bulgarian Split SquatA rear-foot-elevated split squat performed with a barbell across your upper back. It trains the quads and glutes hard while also challenging hamstrings, hips, and single-leg balance.https://media.seto.fit/exercises/barbell-bulgarian-split-squat/video/male.mp4242026-07-10yesnono https://seto.fit/exercises/barbell-overhead-press/https://media.seto.fit/exercises/barbell-standing-shoulder-press/image/male-start.jpgBarbell Overhead PressA standing barbell press targeting the delts and triceps. Builds strict overhead strength and shoulder stability for lifters and field athletes.https://media.seto.fit/exercises/barbell-standing-shoulder-press/video/male.mp482026-07-10yesnono https://seto.fit/exercises/dumbbell-bulgarian-split-squat/https://media.seto.fit/exercises/dumbbell-bulgarian-split-squat/image/male-start.jpgDumbbell Bulgarian Split SquatThe dumbbell Bulgarian split squat is a rear-foot-elevated split squat performed with dumbbells at your sides. It trains the quads and glutes while challenging single-leg stability and helping expose side-to-side strength differences.https://media.seto.fit/exercises/dumbbell-bulgarian-split-squat/video/male.mp4122026-07-10yesnono https://seto.fit/exercises/smith-machine-bulgarian-split-squat/https://media.seto.fit/exercises/smith-machine-bulgarian-split-squat/image/male-start.jpgSmith Machine Bulgarian Split SquatA rear-foot-elevated split squat performed in a Smith machine. It trains the quads and glutes heavily, with the hamstrings, adductors, and hips helping stabilize the movement.https://media.seto.fit/exercises/smith-machine-bulgarian-split-squat/video/male.mp4242026-07-10yesnono https://seto.fit/exercises/dumbbell-hex-press/https://media.seto.fit/exercises/dumbbell-hex-press/image/female-start.jpgDumbbell Hex PressA dumbbell squeeze press targeting the chest, triceps, and front delts. Useful for lifters wanting more chest tension with lighter loads.https://media.seto.fit/exercises/dumbbell-hex-press/video/female.mp452026-07-10yesnono https://seto.fit/exercises/dumbbell-front-raise/https://media.seto.fit/exercises/dumbbell-standing-alternate-vertical-front-raises/image/male-start.jpgDumbbell Front RaiseAn isolation shoulder exercise targeting the front delts. Useful for lifters building anterior shoulder size with light to moderate dumbbells.https://media.seto.fit/exercises/dumbbell-standing-alternate-vertical-front-raises/video/male.mp482026-07-10yesnono https://seto.fit/exercises/suitcase-carry/https://media.seto.fit/exercises/dumbbell-suitcase-carry/image/male-start.jpgSuitcase CarryA unilateral loaded carry targeting the obliques, forearms, and lateral trunk stabilizers. Builds anti-side-bending strength, grip endurance, and walking posture under load.https://media.seto.fit/exercises/dumbbell-suitcase-carry/video/male.mp472026-07-10yesnono https://seto.fit/exercises/band-lateral-raise/https://media.seto.fit/exercises/side-lateral-raise-resistance-band/image/male-start.jpgResistance Band Lateral RaiseA band shoulder isolation exercise targeting the lateral delts. Useful for building side-delt size with joint-friendly resistance and minimal equipment.https://media.seto.fit/exercises/side-lateral-raise-resistance-band/video/male.mp4202026-07-10yesnono https://seto.fit/exercises/barbell-upright-row/https://media.seto.fit/exercises/barbell-upright-row/image/male-start.jpgBarbell Upright RowA barbell pull targeting the lateral delts and upper traps. Used to build shoulder size and upper-back development with a close bar path.https://media.seto.fit/exercises/barbell-upright-row/video/male.mp482026-07-10yesnono https://seto.fit/exercises/battle-rope/https://media.seto.fit/exercises/battle-rope-alternating-arm-waves/image/male-start.jpgBattle Rope WavesA conditioning exercise using anchored ropes to create repeated waves, slams, or pulses. Trains shoulder endurance, grip, and whole-body work capacity.https://media.seto.fit/exercises/battle-rope-alternating-arm-waves/video/male.mp462026-07-10yesnono https://seto.fit/exercises/renegade-row/https://media.seto.fit/exercises/dumbbell-renegade-row/image/male-start.jpgRenegade RowA plank-based dumbbell row targeting the lats, upper back, and abs. Builds anti-rotation strength and unilateral pulling control.https://media.seto.fit/exercises/dumbbell-renegade-row/video/male.mp492026-07-10yesnono https://seto.fit/exercises/sumo-kettlebell-deadlift/https://media.seto.fit/exercises/kettlebell-sumo-deadlift/image/male-start.jpgSumo Kettlebell DeadliftA wide-stance kettlebell deadlift targeting the glutes, hamstrings, and adductors with added quad involvement. Useful for learning hip hinge mechanics and lower-body pulling strength.https://media.seto.fit/exercises/kettlebell-sumo-deadlift/video/male.mp482026-07-10yesnono https://seto.fit/exercises/one-legged-step-up/https://media.seto.fit/exercises/dumbbell-single-leg-step-up/image/male-start.jpgSingle Leg Step-UpA unilateral lower-body exercise targeting the quads and glutes. Useful for building single-leg strength, balance, and stair-climbing power.https://media.seto.fit/exercises/dumbbell-single-leg-step-up/video/male.mp482026-07-10yesnono https://seto.fit/exercises/sled-drag/https://media.seto.fit/exercises/heavy-bag-sled-drag/image/male-start.jpgSled DragA loaded sled drag targeting the quads, glutes, and calves. Useful for building leg drive and conditioning with low eccentric stress.https://media.seto.fit/exercises/heavy-bag-sled-drag/video/male.mp452026-07-10yesnono https://seto.fit/exercises/band-standing-chest-press/https://media.seto.fit/exercises/chest-press-front-resistance-band/image/male-start.jpgResistance Band Standing Chest PressA standing band press targeting the chest, front delts, and triceps. Useful for home training, warm-ups, and low-load pressing practice.https://media.seto.fit/exercises/chest-press-front-resistance-band/video/male.mp4182026-07-10yesnono https://seto.fit/exercises/seated-barbell-overhead-press/https://media.seto.fit/exercises/barbell-seated-overhead-press/image/male-start.jpgSeated Barbell Overhead PressA seated barbell press targeting the front and lateral delts with triceps assistance. Builds strict overhead pressing strength with reduced lower-body involvement.https://media.seto.fit/exercises/barbell-seated-overhead-press/video/male.mp4102026-07-10yesnono https://seto.fit/exercises/cable-crossover-standing-low/https://media.seto.fit/exercises/cable-low-fly/image/male-start.jpgStanding Low Cable CrossoverA standing cable fly variation targeting the upper and mid chest. Useful for lifters wanting chest isolation through a low-to-high pressing arc.https://media.seto.fit/exercises/cable-low-fly/video/male.mp452026-07-10yesnono https://seto.fit/exercises/cable-shrug/https://media.seto.fit/exercises/cable-silverback-shrug/image/male-start.jpgCable ShrugA cable shrug targeting the upper trapezius. The constant cable tension makes it useful for trap hypertrophy with a smooth resistance curve.https://media.seto.fit/exercises/cable-silverback-shrug/video/male.mp452026-07-10yesnono https://seto.fit/exercises/good-morning/https://media.seto.fit/exercises/barbell-good-morning/image/male-start.jpgGood MorningA barbell hip hinge targeting the hamstrings, glutes, and spinal erectors. Used as a posterior-chain accessory for lifters building hinge strength and trunk stiffness.https://media.seto.fit/exercises/barbell-good-morning/video/male.mp462026-07-10yesnono https://seto.fit/exercises/nordic-hamstring-curl/https://media.seto.fit/exercises/nordic-hamstring-curl-with-partner/image/male-start.jpgNordic Hamstring CurlA bodyweight knee-flexion exercise targeting the hamstrings and glutes. Builds eccentric hamstring strength for sprinting, field sports, and injury reduction.https://media.seto.fit/exercises/nordic-hamstring-curl-with-partner/video/male.mp452026-07-10yesnono https://seto.fit/exercises/resistance-band-chest-press/https://media.seto.fit/exercises/band-bench-press/image/female-start.jpgResistance Band Chest PressA band press lying on a flat bench, targeting the chest, front delts, and triceps. Useful for home training, warm-ups, and higher-rep pressing work.https://media.seto.fit/exercises/band-bench-press/video/female.mp452026-07-10yesnono https://seto.fit/exercises/reverse-curl-barbell/https://media.seto.fit/exercises/barbell-reverse-biceps-curl/image/male-start.jpegBarbell Reverse CurlA barbell curl variation targeting the forearms, brachioradialis, and elbow flexors. Used to build grip-related arm strength and forearm size.https://media.seto.fit/exercises/barbell-reverse-biceps-curl/video/male.mp4112026-07-10yesnono https://seto.fit/exercises/cable-front-raise/https://media.seto.fit/exercises/cable-front-raises-straight-bar/image/male-start.jpgCable Front RaiseA cable shoulder isolation exercise targeting the anterior deltoids. Useful for lifters wanting constant tension through the full raising range.https://media.seto.fit/exercises/cable-front-raises-straight-bar/video/male.mp482026-07-10yesnono https://seto.fit/exercises/cable-upright-row/https://media.seto.fit/exercises/cable-upright-row-with-straight-bar/image/male-start.jpgCable Upright RowA cable pulling exercise targeting the traps and lateral delts. Useful for lifters building upper-shoulder size with steady cable resistance.https://media.seto.fit/exercises/cable-upright-row-with-straight-bar/video/male.mp4242026-07-10yesnono https://seto.fit/exercises/mini-band-walk/https://media.seto.fit/exercises/lateral-band-walks/image/male-start.jpgMini Band Lateral WalkA lateral band-resisted walking drill targeting the glutes and hip stabilizers. Used in warm-ups, rehab, and lower-body training to reinforce frontal-plane control.https://media.seto.fit/exercises/lateral-band-walks/video/male.mp452026-07-10yesnono https://seto.fit/exercises/wall-ball/https://media.seto.fit/exercises/the-wall-ball/image/female-start.jpgWall BallA medicine ball squat-to-throw exercise targeting the quads, glutes, shoulders, and triceps. Used for power output, conditioning, and repeated full-body effort.https://media.seto.fit/exercises/the-wall-ball/video/female.mp452026-07-10yesnono https://seto.fit/exercises/180-jump-squat/https://media.seto.fit/exercises/180-jump-turns/image/female-start.jpg180 Jump SquatA plyometric jump squat with a half turn in the air, landing in a squat facing the opposite direction. Trains the quads, glutes, and calves for explosive power and landing control while turning.https://media.seto.fit/exercises/180-jump-turns/video/male.mp42026-07-10yesnono https://seto.fit/exercises/ab-wheel-crunch/https://media.seto.fit/exercises/ab-wheel-take-it-or-leave-it/image/male-start.jpegAb Wheel Pass CrunchA lying crunch with the legs held up and bent, passing the ab wheel to your shins on one rep and taking it back on the next. Trains the abs, with the wheel adding a small load at the end of long arms.https://media.seto.fit/exercises/ab-wheel-take-it-or-leave-it/video/male.mp42026-07-10yesnono https://seto.fit/exercises/ab-wheel-half-rollout/https://media.seto.fit/exercises/ab-wheel-halfway-out/image/male-start.jpegAb Wheel Half RolloutA short-range kneeling ab wheel rollout: the wheel travels from just in front of your knees only until it is under your shoulders. An easier step toward the full rollout that trains the abs.https://media.seto.fit/exercises/ab-wheel-halfway-out/video/male.mp42026-07-10yesnono https://seto.fit/exercises/ab-wheel-knee-tuck/https://media.seto.fit/exercises/reverse-ab-wheel-rollout/image/male-start.jpegAb Wheel Knee TuckA plank with both feet on an ab wheel, pulling your knees in under your hips while your hands stay on the floor. Trains the abs and builds trunk control.https://media.seto.fit/exercises/reverse-ab-wheel-rollout/video/male.mp42026-07-10yesnono https://seto.fit/exercises/ab-wheel-straight-arm-crunch/https://media.seto.fit/exercises/ab-wheel-pulses/image/male-start.jpegAb Wheel Straight Arm CrunchA floor crunch holding an ab wheel in straight arms above your chest, pushing it toward the ceiling as your upper back lifts. Trains the abs with bodyweight, using the wheel as a target for the reach.https://media.seto.fit/exercises/ab-wheel-pulses/video/male.mp42026-07-10yesnono https://seto.fit/exercises/air-swing-side-to-side/https://media.seto.fit/exercises/air-swing-side-to-side-swing/image/male-start.jpgAir Swing Side to SideA low-impact conditioning exercise on an outdoor-gym pendulum machine. You stand on a hanging footplate and swing your legs side to side while your hands hold the fixed handles, which works the obliques and abs to control the swing.https://media.seto.fit/exercises/air-swing-side-to-side-swing/video/male.mp42026-07-10yesnono https://seto.fit/exercises/air-swing-walk/https://media.seto.fit/exercises/air-swing-running/image/male-start.jpgAir Swing WalkA low-impact cardio exercise on an outdoor air walker, swinging the legs forward and back on two hanging foot platforms. Works the hip flexors and glutes through a long, unresisted stride.https://media.seto.fit/exercises/air-swing-running/video/male.mp42026-07-10yesnono https://seto.fit/exercises/all-fours-quad-stretch/https://media.seto.fit/exercises/all-fours-quad-stretch/image/male-start.jpgAll Fours Quad StretchA kneeling static stretch on all fours for the quadriceps and hip flexors. One hand holds the same-side ankle and draws the heel toward the glutes while the other hand and knee support you.https://media.seto.fit/exercises/all-fours-quad-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/alternating-arm-ski-erg/https://media.seto.fit/exercises/ski-ergometer-cross-country-ski-alternating-arm-pull/image/male-start.jpgAlternating Arm Ski ErgA ski erg conditioning exercise that pulls one handle at a time, alternating arms while the torso turns with each pull. Trains the lats and rear delts for upper-body intervals and aerobic work.https://media.seto.fit/exercises/ski-ergometer-cross-country-ski-alternating-arm-pull/video/male.mp42026-07-10yesnono https://seto.fit/exercises/alternating-downward-dog/https://media.seto.fit/exercises/alternating-leg-downward-dog/image/male-start.jpgAlternating Downward DogA moving version of the downward dog in which you bend one knee and lift that heel while the other leg stays straight, then switch sides. Stretches the hamstrings and calves and warms up the back of the legs.https://media.seto.fit/exercises/alternating-leg-downward-dog/video/male.mp42026-07-10yesnono https://seto.fit/exercises/alternating-dumbbell-bench-press/https://media.seto.fit/exercises/dumbbell-alternate-bench-press-high-start/image/male-start.jpgAlternating Dumbbell Bench PressA flat dumbbell bench press done one arm at a time, targeting the chest, front delts, and triceps. One dumbbell holds over your chest while the other lowers and presses, then the arms alternate.https://media.seto.fit/exercises/dumbbell-alternate-bench-press-high-start/video/male.mp42026-07-10yesnono https://seto.fit/exercises/alternating-dumbbell-decline-bench-press/https://media.seto.fit/exercises/dumbbell-decline-alternate-bench-press/image/male-start.jpgAlternating Dumbbell Decline Bench PressA decline dumbbell press done one arm at a time, targeting the lower chest, triceps, and front delts. The waiting arm holds its dumbbell at chest level while the other presses.https://media.seto.fit/exercises/dumbbell-decline-alternate-bench-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/alternating-dumbbell-incline-bench-press/https://media.seto.fit/exercises/dumbbell-incline-alternate-press/image/male-start.jpgAlternating Dumbbell Incline Bench PressAn incline dumbbell press done one arm at a time, targeting the upper chest, front delts, and triceps. The waiting arm holds its dumbbell at shoulder level while the other presses.https://media.seto.fit/exercises/dumbbell-incline-alternate-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/alternating-dumbbell-pendlay-row/https://media.seto.fit/exercises/dumbbell-alternating-pendlay-row/image/male-start.jpgAlternating Dumbbell Pendlay RowA bent-over row in which each dumbbell starts and ends every rep resting on the floor, one arm at a time while the other hand holds its dumbbell on the floor. It trains the lats and upper back with a full stop between reps.https://media.seto.fit/exercises/dumbbell-alternating-pendlay-row/video/male.mp42026-07-10yesnono https://seto.fit/exercises/alternating-dumbbell-shoulder-press/https://media.seto.fit/exercises/dumbbell-seated-alternate-shoulder-press/image/male-start.jpgAlternating Dumbbell Shoulder PressA seated dumbbell shoulder press done one arm at a time on an upright bench: one dumbbell presses overhead while the other waits at the shoulder. Trains the front and lateral delts, with the triceps assisting.https://media.seto.fit/exercises/dumbbell-seated-alternate-shoulder-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/alternating-forearm-supported-knee-raise/https://media.seto.fit/exercises/alternate-toe-tap-leg-lift/image/male-start.jpegAlternating Forearm Supported Knee RaiseA core exercise done half-reclined on your forearms, raising one bent knee toward your chest at a time while the other foot stays on the floor. Trains the abs to hold your torso still while the legs alternate.https://media.seto.fit/exercises/alternate-toe-tap-leg-lift/video/male.mp42026-07-10yesnono https://seto.fit/exercises/alternating-forearm-supported-leg-raise/https://media.seto.fit/exercises/alternate-leg-raise-from-reverse-plank-position/image/male-start.jpegAlternating Forearm Supported Leg RaiseA leg raise done half-reclined on your forearms, lifting one straight leg at a time while the other stays just off the floor. Trains the abs to hold your torso and pelvis still while each leg moves.https://media.seto.fit/exercises/alternate-leg-raise-from-reverse-plank-position/video/male.mp42026-07-10yesnono https://seto.fit/exercises/alternating-incline-dumbbell-curl/https://media.seto.fit/exercises/dumbbell-incline-alternate-bicep-curl/image/male-start.jpegAlternating Incline Dumbbell CurlAn incline-bench dumbbell curl done one arm at a time, targeting the biceps in a lengthened position. Useful for building arm size while each side works independently.https://media.seto.fit/exercises/dumbbell-incline-alternate-bicep-curl/video/male.mp42026-07-10yesnono https://seto.fit/exercises/alternating-kettlebell-press/https://media.seto.fit/exercises/kettlebell-seesaw-press/image/male-start.jpgAlternating Kettlebell PressA standing overhead press with a kettlebell at each shoulder, pressing one arm at a time while the other kettlebell waits at the shoulder. Trains the delts and triceps and challenges your trunk to stay steady.https://media.seto.fit/exercises/kettlebell-seesaw-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/alternating-lying-leg-raise-with-head-up/https://media.seto.fit/exercises/alternate-leg-raise-with-head-up/image/male-start.jpegAlternating Lying Leg Raise with Head UpA floor leg raise where you hold your head and shoulders off the floor while lowering and raising one leg at a time. Trains the abs to hold your upper body up and your lower back down while each leg moves.https://media.seto.fit/exercises/alternate-leg-raise-with-head-up/video/male.mp42026-07-10yesnono https://seto.fit/exercises/alternating-lying-leg-raise/https://media.seto.fit/exercises/alternate-leg-raise/image/male-start.jpegAlternating Lying Leg RaiseA floor leg raise where both legs start pointing up and you lower and raise one leg at a time. Trains the abs to keep your lower back on the floor while each leg moves.https://media.seto.fit/exercises/alternate-leg-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/alternating-machine-biceps-curl/https://media.seto.fit/exercises/hammer-strength-mts-iso-lateral-biceps-curl-alternate-arm/image/female-start.jpegAlternating Machine Biceps CurlA seated machine curl with independent levers, curling one arm at a time while the other holds. Targets the biceps and lets each arm work without help from the other.https://media.seto.fit/exercises/hammer-strength-mts-iso-lateral-biceps-curl-alternate-arm/video/female.mp42026-07-10yesnono https://seto.fit/exercises/alternating-machine-decline-chest-press/https://media.seto.fit/exercises/hammer-strength-mts-iso-lateral-decline-press-alternate-arms/image/male-start.jpgAlternating Machine Decline Chest PressA seated decline press on a machine with two independent handles, pressing one arm at a time. Targets the lower chest, with the triceps and front delts assisting.https://media.seto.fit/exercises/hammer-strength-mts-iso-lateral-decline-press-alternate-arms/video/male.mp42026-07-10yesnono https://seto.fit/exercises/alternating-machine-incline-chest-press/https://media.seto.fit/exercises/hammer-strength-plate-loaded-combination-iso-lateral-chest-chest-press-alternate-arm/image/female-start.jpgAlternating Machine Incline Chest PressA seated incline press on a plate-loaded machine with two independent handles, pressing one arm at a time. Targets the upper chest, with the front delts and triceps assisting.https://media.seto.fit/exercises/hammer-strength-plate-loaded-combination-iso-lateral-chest-chest-press-alternate-arm/video/female.mp42026-07-10yesnono https://seto.fit/exercises/alternating-neutral-grip-dumbbell-shoulder-press/https://media.seto.fit/exercises/dumbbell-seated-alternate-press/image/male-start.jpgAlternating Neutral Grip Dumbbell Shoulder PressA seated dumbbell shoulder press done one arm at a time with palms facing each other: one dumbbell presses overhead while the other waits at the shoulder. Targets the front delts with triceps assistance, and the neutral grip keeps your elbows in front of your body.https://media.seto.fit/exercises/dumbbell-seated-alternate-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/alternating-plate-row/https://media.seto.fit/exercises/plate-alternating-deadstop-row/image/male-start.jpgAlternating Plate RowA bent-over row with a weight plate in each hand, rowing one arm at a time from the floor. Targets the lats and upper back, and works when you have plates but no dumbbells.https://media.seto.fit/exercises/plate-alternating-deadstop-row/video/male.mp42026-07-10yesnono https://seto.fit/exercises/alternating-resistance-band-curl/https://media.seto.fit/exercises/alternate-biceps-curl-resistance-band/image/male-start.jpgAlternating Resistance Band CurlA standing biceps curl with a resistance band handle in each hand, curling one arm at a time. The palm turns up as the arm curls, and the band keeps tension on the biceps through the whole range.https://media.seto.fit/exercises/alternate-biceps-curl-resistance-band/video/male.mp42026-07-10yesnono https://seto.fit/exercises/alternating-resistance-band-high-to-low-chest-press/https://media.seto.fit/exercises/band-low-alternate-chest-press/image/female-start.jpgAlternating Resistance Band High-to-Low Chest PressA standing band press that drives one arm at a time forward and down from a high anchor. Trains the lower and middle chest, with the triceps and front delts assisting.https://media.seto.fit/exercises/band-low-alternate-chest-press/video/female.mp42026-07-10yesnono https://seto.fit/exercises/alternating-seated-dumbbell-curl/https://media.seto.fit/exercises/alternating-biceps-curl-seated-dumbbells/image/male-start.jpegAlternating Seated Dumbbell CurlA seated biceps curl that works one arm at a time, alternating sides. Sitting on a bench removes leg drive and makes torso swing easy to notice.https://media.seto.fit/exercises/alternating-biceps-curl-seated-dumbbells/video/male.mp42026-07-10yesnono https://seto.fit/exercises/alternating-standing-arnold-press/https://media.seto.fit/exercises/dumbbell-alternating-arnold-press/image/male-start.jpgAlternating Standing Arnold PressA standing dumbbell Arnold press done one arm at a time: one dumbbell presses overhead while the other returns to the shoulder. Trains the front and lateral delts, with the palm rotation adding range at the bottom.https://media.seto.fit/exercises/dumbbell-alternating-arnold-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/alternating-standing-dumbbell-shoulder-press/https://media.seto.fit/exercises/dumbbell-alternate-shoulder-press/image/male-start.jpgAlternating Standing Dumbbell Shoulder PressA standing dumbbell shoulder press done one arm at a time: one dumbbell presses overhead while the other waits at the shoulder. Trains the front and lateral delts, with the triceps assisting.https://media.seto.fit/exercises/dumbbell-alternate-shoulder-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/alternating-standing-neutral-grip-dumbbell-shoulder-press/https://media.seto.fit/exercises/dumbbell-standing-alternate-overhead-press/image/male-start.jpgAlternating Standing Neutral Grip Dumbbell Shoulder PressA standing dumbbell shoulder press done one arm at a time with palms facing each other: one dumbbell presses overhead while the other waits at the shoulder. Trains the front delts, with the triceps assisting.https://media.seto.fit/exercises/dumbbell-standing-alternate-overhead-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/alternating-superman/https://media.seto.fit/exercises/alternate-superman/image/male-start.jpgAlternating SupermanA prone bodyweight back extension in which you lift one arm and the opposite leg together, then switch to the other pair. Trains the lower back and glutes, with the hamstrings and shoulders working to hold each lift.https://media.seto.fit/exercises/alternate-superman/video/male.mp42026-07-10yesnono https://seto.fit/exercises/alternating-tuck-up/https://media.seto.fit/exercises/alternate-leg-pull/image/male-start.jpegAlternating Tuck-UpA floor core exercise that sits you up from lying flat while one knee comes to your chest and the other leg stays straight. Switching legs each rep trains the abs and hip flexors.https://media.seto.fit/exercises/alternate-leg-pull/video/male.mp42026-07-10yesnono https://seto.fit/exercises/alternating-v-up/https://media.seto.fit/exercises/alternating-toe-tap/image/male-start.jpegAlternating V-UpA floor abs exercise that raises one straight leg at a time while the hand on the same side reaches for that foot. Trains the abs and hip flexors with less demand than a full V-up.https://media.seto.fit/exercises/alternating-toe-tap/video/male.mp42026-07-10yesnono https://seto.fit/exercises/anchored-band-glute-kickback/https://media.seto.fit/exercises/band-bent-over-hip-extension/image/female-start.jpgAnchored Resistance Band Glute KickbackA standing hip extension against a long band anchored low on a rack, targeting the glutes. You lean into the rack for support and drive one straight leg back against the band.https://media.seto.fit/exercises/band-bent-over-hip-extension/video/female.mp42026-07-10yesnono https://seto.fit/exercises/archer-reverse-lunge/https://media.seto.fit/exercises/archer-step-back/image/male-start.jpgArcher Reverse LungeA bodyweight reverse lunge in which one leg steps back and slightly out while the same-side hand draws in to the ribs, like drawing a bow. Trains the quads and glutes and is often used as a dynamic warm-up.https://media.seto.fit/exercises/archer-step-back/video/male.mp42026-07-10yesnono https://seto.fit/exercises/arms-wide-chest-stretch/https://media.seto.fit/exercises/arms-wide-chest-stretch/image/male-start.jpgArms Wide Chest StretchA standing chest stretch with both arms held out to the sides and palms facing forward. Opens the chest and front shoulders without equipment.https://media.seto.fit/exercises/arms-wide-chest-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/assisted-bulgarian-split-squat/https://media.seto.fit/exercises/assisted-bulgarian-split-squat/image/male-start.jpgAssisted Bulgarian Split SquatA bodyweight rear-foot-elevated split squat with one hand on a fixed support for balance. It trains the quads and glutes of the front leg and suits lifters who are still building the balance for the free version.https://media.seto.fit/exercises/assisted-bulgarian-split-squat/video/male.mp42026-07-10yesnono https://seto.fit/exercises/assisted-chin-up/https://media.seto.fit/exercises/assisted-chin-up-reverse-wide-grip/image/male-start.jpgAssisted Chin-UpA machine-assisted chin-up with an underhand grip, kneeling on a counterweighted pad. Targets the lats and biceps and builds toward unassisted chin-ups.https://media.seto.fit/exercises/assisted-chin-up-reverse-wide-grip/video/male.mp42026-07-10yesnono https://seto.fit/exercises/assisted-pistol-squat/https://media.seto.fit/exercises/assisted-pistol-squats/image/male-start.jpgAssisted Pistol SquatA single-leg squat to full depth with both hands holding a rack upright for balance. Targets the quads and glutes and builds toward the unsupported pistol squat.https://media.seto.fit/exercises/assisted-pistol-squats/video/male.mp42026-07-10yesnono https://seto.fit/exercises/back-lever-hold/https://media.seto.fit/exercises/back-lever/image/male-start.jpgBack Lever HoldA gymnastic isometric hold with the body face down and horizontal under a bar, arms straight behind you. Builds straight-arm strength through the shoulders, chest, and biceps along with full-body tension.https://media.seto.fit/exercises/back-lever/video/male.mp42026-07-10yesnono https://seto.fit/exercises/balance-board-weight-shift/https://media.seto.fit/exercises/balance-board-version-2/image/female-start.jpgBalance Board Weight ShiftA standing balance drill on a board that rocks over a roller, shifting your weight from one side to the other. Trains ankle, knee, and hip control along with the quads and calves.https://media.seto.fit/exercises/balance-board-version-2/video/female.mp42026-07-10yesnono https://seto.fit/exercises/balance-trainer-sit-up/https://media.seto.fit/exercises/crunch-on-bosu-ball/image/male-start.jpegBalance Trainer Sit-UpA sit-up done lying back over a half-dome balance trainer, dome side up, so your back extends over the dome before each rep. Trains the abs through more range than a floor sit-up.https://media.seto.fit/exercises/crunch-on-bosu-ball/video/male.mp42026-07-10yesnono https://seto.fit/exercises/band-assisted-chin-up/https://media.seto.fit/exercises/band-assisted-chin-up-from-knee/image/female-start.jpgBand Assisted Chin-UpA chin-up with an underhand grip where a resistance band looped over the bar supports one knee and takes part of your bodyweight. It trains the lats and biceps and builds toward unassisted chin-ups.https://media.seto.fit/exercises/band-assisted-chin-up-from-knee/video/female.mp42026-07-10yesnono https://seto.fit/exercises/band-assisted-push-up/https://media.seto.fit/exercises/resistance-band-assisted-push-up/image/male-start.jpgBand Assisted Push-UpA push-up with resistance bands hung from a power rack and looped under your chest, so the bands take part of your bodyweight. Trains the chest, triceps, and front delts for lifters who cannot yet do full push-ups.https://media.seto.fit/exercises/resistance-band-assisted-push-up/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bar-shoulder-stretch/https://media.seto.fit/exercises/front-shoulder-stretch-with-bar/image/male-start.jpgBar Shoulder StretchA standing stretch holding a lat pulldown bar overhead with the elbows bent to about 90 degrees. Stretches the front of the shoulders and the chest.https://media.seto.fit/exercises/front-shoulder-stretch-with-bar/video/male.mp42026-07-10yesnono https://seto.fit/exercises/barbell-behind-the-back-shrug/https://media.seto.fit/exercises/barbell-back-wide-shrug/image/female-start.jpgBarbell Behind the Back ShrugA barbell shrug with the bar held behind the hips instead of in front of the thighs. Trains the upper traps, with the bar position keeping the shoulders from rolling forward.https://media.seto.fit/exercises/barbell-back-wide-shrug/video/female.mp42026-07-10yesnono https://seto.fit/exercises/barbell-behind-the-back-wrist-curl/https://media.seto.fit/exercises/barbell-standing-back-wrist-curl/image/male-start.jpegBarbell Behind the Back Wrist CurlA standing forearm isolation exercise where you hold a barbell behind your thighs and curl it up with your wrists. Trains the wrist flexors and grip without needing a bench.https://media.seto.fit/exercises/barbell-standing-back-wrist-curl/video/male.mp42026-07-10yesnono https://seto.fit/exercises/barbell-curtsy-lunge/https://media.seto.fit/exercises/barbell-curtsy-lunge/image/female-start.jpgBarbell Curtsy LungeA curtsy lunge with a barbell on the upper back, targeting the quads and glutes with help from the adductors. Each leg steps back and across the standing leg, building single-leg control under a heavier load than dumbbells allow.https://media.seto.fit/exercises/barbell-curtsy-lunge/video/female.mp42026-07-10yesnono https://seto.fit/exercises/barbell-deficit-reverse-lunge/https://media.seto.fit/exercises/barbell-rear-lunge-on-box/image/male-start.jpgBarbell Deficit Reverse LungeA barbell reverse lunge that starts standing on a low block, so the back foot steps down to the floor and the front leg works through a longer range. Trains the quads and glutes, alternating legs.https://media.seto.fit/exercises/barbell-rear-lunge-on-box/video/male.mp42026-07-10yesnono https://seto.fit/exercises/barbell-explosive-calf-raise/https://media.seto.fit/exercises/barbell-calf-jump/image/male-start.jpgBarbell Explosive Calf RaiseA standing barbell calf raise on the flat floor with a fast rise onto the balls of the feet and a slow return. Trains the calves for power; the balls of the feet never leave the floor.https://media.seto.fit/exercises/barbell-calf-jump/video/male.mp42026-07-10yesnono https://seto.fit/exercises/barbell-figure-four-glute-bridge/https://media.seto.fit/exercises/barbell-feet-elevated-figure-four-glute-bridge/image/male-start.jpgBarbell Figure Four Glute BridgeA single-leg barbell glute bridge with the working foot on a box and the other ankle crossed over that knee in a figure-four shape. Trains the glutes and hamstrings one leg at a time while the shoulders stay on the floor.https://media.seto.fit/exercises/barbell-feet-elevated-figure-four-glute-bridge/video/male.mp42026-07-10yesnono https://seto.fit/exercises/barbell-front-box-squat/https://media.seto.fit/exercises/barbell-front-chest-bench-squat/image/male-start.jpgBarbell Front Box SquatA front squat to a flat bench set behind you, with the barbell held across your upper chest. Trains the quads and glutes with an upright torso and a fixed, repeatable depth.https://media.seto.fit/exercises/barbell-front-chest-bench-squat/video/male.mp42026-07-10yesnono https://seto.fit/exercises/barbell-front-rack-lunge/https://media.seto.fit/exercises/barbell-front-chest-lunges/image/male-start.jpgBarbell Front Rack LungeA forward lunge with a barbell held across the front of your shoulders. Trains the quads and glutes one leg at a time, and the front-held load makes you keep your torso upright.https://media.seto.fit/exercises/barbell-front-chest-lunges/video/male.mp42026-07-10yesnono https://seto.fit/exercises/barbell-jm-press/https://media.seto.fit/exercises/barbell-jm-bench-press/image/male-start.jpgBarbell JM PressA barbell triceps press on a flat bench that sits between a close-grip bench press and a skull crusher. The bar lowers toward your upper chest, then drifts back toward your chin, loading the triceps heavily.https://media.seto.fit/exercises/barbell-jm-bench-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/barbell-jump-shrug/https://media.seto.fit/exercises/barbell-jump-shrug/image/male-start.jpgBarbell Jump ShrugAn explosive barbell exercise where you jump from a short dip and shrug your shoulders with straight arms. Trains the traps and fast hip extension, and is used to build power for the Olympic lifts.https://media.seto.fit/exercises/barbell-jump-shrug/video/male.mp42026-07-10yesnono https://seto.fit/exercises/barbell-kneeling-squat/https://media.seto.fit/exercises/barbell-kneeling-squat/image/male-start.jpgBarbell Kneeling SquatA kneeling barbell exercise where the hips move from sitting back toward the heels to a tall kneeling position. It trains the glutes through hip extension, with the hamstrings and quads assisting, without loading the knees in a standing squat.https://media.seto.fit/exercises/barbell-kneeling-squat/video/male.mp42026-07-10yesnono https://seto.fit/exercises/barbell-larsen-press/https://media.seto.fit/exercises/barbell-larsen-bench-press/image/male-start.jpgBarbell Larsen PressA barbell bench press with both legs straight and raised off the floor. With no leg drive or foot support, the chest, front delts, and triceps press while your trunk keeps you steady on the bench.https://media.seto.fit/exercises/barbell-larsen-bench-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/barbell-muscle-clean/https://media.seto.fit/exercises/barbell-muscle-clean/image/male-start.jpgBarbell Muscle CleanAn Olympic-style lift that takes a barbell from the floor to the front of your shoulders without dropping into a squat. Your legs and hips drive the bar up, then your elbows turn quickly under it while your knees stay nearly straight.https://media.seto.fit/exercises/barbell-muscle-clean/video/male.mp42026-07-10yesnono https://seto.fit/exercises/barbell-overhead-front-raise/https://media.seto.fit/exercises/front-raises-barbell/image/male-start.jpgBarbell Overhead Front RaiseA straight-arm barbell raise from the thighs to overhead, targeting the front delts. It takes the front raise past shoulder height through a full overhead range.https://media.seto.fit/exercises/front-raises-barbell/video/male.mp42026-07-10yesnono https://seto.fit/exercises/barbell-overhead-lunge/https://media.seto.fit/exercises/barbell-overhead-lunge/image/female-start.jpgBarbell Overhead LungeAn alternating forward lunge with a barbell held straight overhead. Trains the quads and glutes, while holding the bar overhead makes your shoulders, upper back and trunk work to keep you upright.https://media.seto.fit/exercises/barbell-overhead-lunge/video/female.mp42026-07-10yesnono https://seto.fit/exercises/barbell-overhead-shrug/https://media.seto.fit/exercises/barbell-overhead-shrug/image/male-start.jpgBarbell Overhead ShrugA barbell trap exercise done with the bar held overhead on straight arms. Raising the shoulders from this position trains the upper traps and the shoulder control that overhead lifts depend on.https://media.seto.fit/exercises/barbell-overhead-shrug/video/male.mp42026-07-10yesnono https://seto.fit/exercises/barbell-overhead-sit-up/https://media.seto.fit/exercises/barbell-situp/image/male-start.jpgBarbell Overhead Sit-UpA loaded sit-up holding a barbell in straight arms with your legs straight on the floor, targeting the abs with help from the obliques. Builds trunk-flexion strength against an overhead load.https://media.seto.fit/exercises/barbell-situp/video/male.mp42026-07-10yesnono https://seto.fit/exercises/barbell-overhead-squat/https://media.seto.fit/exercises/barbell-overhead-squat/image/male-start.jpgBarbell Overhead SquatA barbell squat with the bar held overhead on straight arms and a wide grip. Trains the quads and glutes and demands shoulder and upper-back stability to keep the bar over the middle of the foot.https://media.seto.fit/exercises/barbell-overhead-squat/video/male.mp42026-07-10yesnono https://seto.fit/exercises/barbell-pullover-extension/https://media.seto.fit/exercises/barbell-pullover-to-triceps-extension/image/male-start.jpgBarbell Pullover ExtensionA lying barbell movement that combines a pullover with a triceps extension, training the lats, chest, and triceps. The bar travels in an arc behind your head, then returns over your chest and presses straight up.https://media.seto.fit/exercises/barbell-pullover-to-triceps-extension/video/male.mp42026-07-10yesnono https://seto.fit/exercises/barbell-quarter-squat/https://media.seto.fit/exercises/barbell-quarter-squat/image/male-start.jpgBarbell Quarter SquatA partial-range barbell back squat that stops with the thighs well above parallel, targeting the quads and glutes. Used to train the top of the squat with heavier loads than a full squat allows.https://media.seto.fit/exercises/barbell-quarter-squat/video/male.mp42026-07-10yesnono https://seto.fit/exercises/barbell-reverse-concentration-curl/https://media.seto.fit/exercises/barbell-seated-concentration-biceps-curl/image/male-start.jpegBarbell Reverse Concentration CurlA seated barbell curl with an overhand grip, done leaning forward with the elbows between the knees. Targets the forearms and elbow flexors while removing body momentum.https://media.seto.fit/exercises/barbell-seated-concentration-biceps-curl/video/male.mp42026-07-10yesnono https://seto.fit/exercises/barbell-reverse-lunge/https://media.seto.fit/exercises/barbell-rear-lunges/image/male-start.jpgBarbell Reverse LungeA barbell lunge stepping backward, targeting the quads and glutes. The front foot stays planted, so the lunge is easier to control than a forward step.https://media.seto.fit/exercises/barbell-rear-lunges/video/male.mp42026-07-10yesnono https://seto.fit/exercises/barbell-side-bend/https://media.seto.fit/exercises/barbell-side-bends/image/male-start.jpegBarbell Side BendA standing side bend with a barbell across the upper back, targeting the obliques. The trunk bends to one side and back, alternating sides, while the hips and legs stay in place.https://media.seto.fit/exercises/barbell-side-bends/video/male.mp42026-07-10yesnono https://seto.fit/exercises/barbell-side-squat/https://media.seto.fit/exercises/barbell-side-split-squat/image/male-start.jpgBarbell Side SquatA side squat with a barbell on the upper back, shifting down over one bent leg from a fixed wide stance while the other leg stays straight. Trains the quads, glutes, and adductors side to side without stepping.https://media.seto.fit/exercises/barbell-side-split-squat/video/male.mp42026-07-10yesnono https://seto.fit/exercises/barbell-spoto-press/https://media.seto.fit/exercises/barbell-spoto-press/image/male-start.jpgBarbell Spoto PressA barbell bench press where the bar stops just above the chest instead of touching it. Trains the chest and triceps, with the front delts assisting, and builds control at the bottom of the press.https://media.seto.fit/exercises/barbell-spoto-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/barbell-step-up-with-knee-drive/https://media.seto.fit/exercises/barbell-step-up-balance-on-box/image/male-start.jpgBarbell Step-Up with Knee DriveA barbell step-up onto a tall box that finishes balanced on the box leg with the other knee driven up to hip height. Trains the quads and glutes one leg at a time, plus balance at the top.https://media.seto.fit/exercises/barbell-step-up-balance-on-box/video/male.mp42026-07-10yesnono https://seto.fit/exercises/barbell-step-up/https://media.seto.fit/exercises/barbell-step-up-on-bench/image/male-start.jpgBarbell Step-UpA step-up onto a flat bench with a barbell across your upper back. Trains the quads and glutes one leg at a time, alternating the leading leg each rep.https://media.seto.fit/exercises/barbell-step-up-on-bench/video/male.mp42026-07-10yesnono https://seto.fit/exercises/barbell-suitcase-deadlift/https://media.seto.fit/exercises/barbell-one-arm-single-deadlift/image/male-start.jpgBarbell Suitcase DeadliftA one-arm barbell lift where you hold the bar at its center beside your body, pointing front to back, and squat down and stand up with your torso upright. Trains the quads and glutes while your obliques and grip stop you from leaning toward the bar.https://media.seto.fit/exercises/barbell-one-arm-single-deadlift/video/male.mp42026-07-10yesnono https://seto.fit/exercises/barbell-sumo-squat/https://media.seto.fit/exercises/barbell-full-squat-wide/image/female-start.jpgBarbell Sumo SquatA barbell back squat taken from a wide stance with toes turned out, targeting the quads and glutes with more work for the inner thighs. The wide stance lets you keep your torso more upright than in a standard back squat.https://media.seto.fit/exercises/barbell-full-squat-wide/video/female.mp42026-07-10yesnono https://seto.fit/exercises/barbell-z-press/https://media.seto.fit/exercises/barbell-z-press/image/male-start.jpgBarbell Z PressA floor-seated barbell overhead press performed with both legs straight in front of you. It trains the front delts and triceps while demanding torso control without leg drive or back support.https://media.seto.fit/exercises/barbell-z-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/behind-the-back-shoulder-stretch/https://media.seto.fit/exercises/reaching-up-shoulder-stretch/image/male-start.jpgBehind the Back Shoulder StretchA standing, no-equipment shoulder stretch with one arm bent behind your back and the forearm across your lower back. Stretches the back and outside of the shoulder by turning the upper arm inward.https://media.seto.fit/exercises/reaching-up-shoulder-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/behind-the-neck-barbell-press-to-overhead-squat/https://media.seto.fit/exercises/barbell-press-under/image/male-start.jpgBehind the Neck Barbell Press to Overhead SquatA barbell complex that presses the bar from behind your neck to straight arms overhead, then squats to full depth with the bar held there. It trains the quads and glutes while the shoulders, traps and trunk keep the bar steady overhead.https://media.seto.fit/exercises/barbell-press-under/video/male.mp42026-07-10yesnono https://seto.fit/exercises/behind-the-neck-barbell-push-press/https://media.seto.fit/exercises/barbell-behind-neck-push-press/image/male-start.jpgBehind the Neck Barbell Push PressA standing push press that starts with the barbell behind your neck instead of across the front of your shoulders. A short knee dip and leg drive start the bar moving, then the shoulders and triceps finish the press overhead.https://media.seto.fit/exercises/barbell-behind-neck-push-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/behind-the-neck-lat-pulldown/https://media.seto.fit/exercises/behind-neck-lat-pull-down-machine/image/male-start.jpgBehind the Neck Lat PulldownA wide-grip machine pulldown that brings the bar down behind your head to the base of the skull. Targets the lats and upper back but asks more of shoulder mobility than a pulldown to the chest.https://media.seto.fit/exercises/behind-neck-lat-pull-down-machine/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bench-adductor-stretch/https://media.seto.fit/exercises/standing-leg-elevated-hamstring-stretch/image/male-start.jpgBench Adductor StretchA standing inner-thigh stretch with one leg raised out to the side and the heel resting on an incline bench. Useful for stretching the adductors without getting down on the floor.https://media.seto.fit/exercises/standing-leg-elevated-hamstring-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bench-assisted-chin-up/https://media.seto.fit/exercises/assisted-chin-up-on-a-bench/image/female-start.jpgBench Assisted Chin-UpA chin-up with one foot on a bench under the bar, so your leg can help you through the pull. Trains the lats and biceps for lifters working toward full chin-ups.https://media.seto.fit/exercises/assisted-chin-up-on-a-bench/video/female.mp42026-07-10yesnono https://seto.fit/exercises/bench-assisted-pull-up/https://media.seto.fit/exercises/bench-pull-ups/image/male-start.jpgBench Assisted Pull-UpA pull-up with one foot on a bench under the bar, so your leg can help you through the pull. Trains the lats and biceps for lifters working toward full pull-ups.https://media.seto.fit/exercises/bench-pull-ups/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bench-calf-stretch/https://media.seto.fit/exercises/standing-gastrocnemius-stretch/image/male-start.jpgBench Calf StretchA standing calf stretch with one heel resting on a flat bench. You lean forward over the raised leg, pull the toes back with your hand, and straighten the knee to stretch the calf and the back of the leg.https://media.seto.fit/exercises/standing-gastrocnemius-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bench-dip-with-knee-raise/https://media.seto.fit/exercises/dip-leg-raise-on-couch/image/male-start.jpegBench Dip with Knee RaiseA bench dip that adds a bent-knee raise of one leg at the bottom of each rep, targeting the triceps with help from the front delts and chest. Standing on one foot takes most of the leg assistance away.https://media.seto.fit/exercises/dip-leg-raise-on-couch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bench-dip-with-leg-curl/https://media.seto.fit/exercises/bench-triceps-dip-leg-curls/image/male-start.jpegBench Dip with Leg CurlA bench dip in which your legs start straight and your knees bend as your hips drop, then straighten again as you press up. Trains the triceps, with help from the front delts and chest.https://media.seto.fit/exercises/bench-triceps-dip-leg-curls/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bench-elbow-lift/https://media.seto.fit/exercises/elbow-lift-reverse-push-up/image/male-start.jpgBench Elbow LiftA bodyweight back exercise done face up between two benches, pressing your elbows down into the benches to raise your upper back and chest. Trains the upper back and lats with no equipment beyond the benches.https://media.seto.fit/exercises/elbow-lift-reverse-push-up/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bench-knee-tuck/https://media.seto.fit/exercises/bench-knee-tucks/image/male-start.jpegBench Knee TuckA seated core exercise on a flat bench, holding the bench beside your hips while you pull your knees toward your chest and extend your legs out again. Trains the abs, with the hip flexors helping.https://media.seto.fit/exercises/bench-knee-tucks/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bench-lat-stretch/https://media.seto.fit/exercises/back-stretch-standing-with-bench/image/male-start.jpgBench Lat StretchA standing stretch with both hands on an incline bench and the hips pushed back until the torso is level with the floor. Stretches the lats and the sides of the upper back.https://media.seto.fit/exercises/back-stretch-standing-with-bench/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bench-reverse-plank/https://media.seto.fit/exercises/bench-reverse-plank-hold/image/male-start.jpgBench Reverse PlankA face-up plank with your heels on a flat bench and straight arms, hands on the floor. Holding your body in one straight line trains the glutes, hamstrings, and the backs of your shoulders and arms.https://media.seto.fit/exercises/bench-reverse-plank-hold/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bent-arm-wall-lat-stretch/https://media.seto.fit/exercises/lats-stretch-elbow-on-wall/image/male-start.jpgBent Arm Wall Lat StretchA standing wall stretch for the lats: one elbow is bent and pressed into the wall above your head while the hips shift toward the wall. Useful for overhead mobility and easing tightness along the side of the back.https://media.seto.fit/exercises/lats-stretch-elbow-on-wall/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bent-knee-lying-twist/https://media.seto.fit/exercises/bent-knee-lying-twist/image/male-start.jpegBent Knee Lying TwistA lying twist in which you lower both bent knees together to one side, then to the other, while your shoulders stay on the floor. Trains the obliques with a short, easy lever.https://media.seto.fit/exercises/bent-knee-lying-twist/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bent-over-barbell-curl/https://media.seto.fit/exercises/barbell-standing-concentration-curl/image/male-start.jpegBent Over Barbell CurlA barbell curl performed bent forward at the hips with the upper arms hanging straight down. The hinged position takes the torso out of the lift, so the biceps do the work.https://media.seto.fit/exercises/barbell-standing-concentration-curl/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bent-over-barbell-reverse-raise/https://media.seto.fit/exercises/barbell-bent-over-reverse-raise-skier/image/female-start.jpgBent Over Barbell Reverse RaiseA bent-over barbell isolation exercise where you raise the bar backward behind your body on straight arms. Targets the rear delts and lats through shoulder extension.https://media.seto.fit/exercises/barbell-bent-over-reverse-raise-skier/video/female.mp42026-07-10yesnono https://seto.fit/exercises/bent-over-barbell-shrug/https://media.seto.fit/exercises/barbell-silverback-shrug/image/male-start.jpgBent Over Barbell ShrugA barbell shrug done hinged forward at the hips, with the bar hanging in front of the legs. Trains the upper traps while the torso holds a fixed forward angle.https://media.seto.fit/exercises/barbell-silverback-shrug/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bent-over-calf-stretch/https://media.seto.fit/exercises/crouching-heel-back-calf-stretch/image/male-start.jpgBent Over Calf StretchA standing split-stance stretch where you fold forward over the front leg with the back heel flat on the floor. It stretches the calves and the back of the rear thigh.https://media.seto.fit/exercises/crouching-heel-back-calf-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bent-over-crossed-arm-shoulder-stretch/https://media.seto.fit/exercises/cross-over-shoulder-stretch/image/male-start.jpgBent Over Crossed Arm Shoulder StretchA standing forward-fold stretch with the arms crossed and each hand holding the opposite knee. Stretches the rear delts and upper back on both sides at once.https://media.seto.fit/exercises/cross-over-shoulder-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bent-over-dumbbell-face-pull/https://media.seto.fit/exercises/dumbbell-bent-over-face-pull/image/male-start.jpgBent Over Dumbbell Face PullA bent-over dumbbell pull that drives the elbows out wide and high, targeting the rear delts and upper back. Useful for training the back of the shoulders without a cable or band.https://media.seto.fit/exercises/dumbbell-bent-over-face-pull/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bent-over-dumbbell-shrug/https://media.seto.fit/exercises/dumbbell-silverback-shrug/image/male-start.jpgBent Over Dumbbell ShrugA dumbbell shrug done hinged forward at the hips, with a dumbbell in each hand hanging in front of the legs. Trains the upper traps while the torso holds a fixed forward angle.https://media.seto.fit/exercises/dumbbell-silverback-shrug/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bent-over-kettlebell-shrug/https://media.seto.fit/exercises/kettlebell-silverback-shrug/image/male-start.jpgBent Over Kettlebell ShrugA shrug performed hinged forward with a kettlebell in each hand. The forward lean changes the line of pull on the upper trapezius and the muscles between the shoulder blades compared with an upright shrug.https://media.seto.fit/exercises/kettlebell-silverback-shrug/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bent-over-resistance-band-glute-kickback/https://media.seto.fit/exercises/resistance-band-one-leg-kickback-bent-position/image/male-start.jpgBent Over Resistance Band Glute KickbackA banded hip extension done bent forward with your hands on a bench, targeting the glutes. The forward lean lets the leg travel higher behind you than in the standing version.https://media.seto.fit/exercises/resistance-band-one-leg-kickback-bent-position/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bent-over-resistance-band-rear-delt-flye/https://media.seto.fit/exercises/bent-over-rear-deltoid-fly-resistance-band/image/male-start.jpgBent Over Resistance Band Rear Delt FlyeA hip-hinged band exercise targeting the rear delts and upper back. The band runs from under your feet, so the pull is hardest as your arms reach shoulder height.https://media.seto.fit/exercises/bent-over-rear-deltoid-fly-resistance-band/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bent-over-twist/https://media.seto.fit/exercises/bent-over-twist/image/male-start.jpgBent Over TwistA hinged trunk rotation with a light stick across the upper back. Works the obliques and loosens the upper back, and is often used as a warm-up drill.https://media.seto.fit/exercises/bent-over-twist/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bilateral-dumbbell-triceps-kickback/https://media.seto.fit/exercises/dumbbell-standing-both-arms-kickback/image/male-start.jpegBilateral Dumbbell Triceps KickbackA bent-over triceps kickback with a dumbbell in each hand, both arms working at once. The upper arms stay fixed along your torso while the elbows straighten, isolating the triceps.https://media.seto.fit/exercises/dumbbell-standing-both-arms-kickback/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bird-dog-plank/https://media.seto.fit/exercises/alternate-arm-leg-plank-hold/image/male-start.jpegBird Dog PlankA forearm plank in which you reach one arm forward and lift the opposite leg, alternating sides. Trains the abs and obliques to resist rotation on a smaller base of support.https://media.seto.fit/exercises/alternate-arm-leg-plank-hold/video/male.mp42026-07-10yesnono https://seto.fit/exercises/block-power-clean/https://media.seto.fit/exercises/barbell-power-clean-from-blocks/image/male-start.jpgBlock Power CleanA power clean started from a barbell resting on blocks at about knee height instead of the floor. Trains explosive hip and knee extension and a fast catch on the shoulders, without the pull from the floor.https://media.seto.fit/exercises/barbell-power-clean-from-blocks/video/male.mp42026-07-10yesnono https://seto.fit/exercises/block-snatch/https://media.seto.fit/exercises/barbell-snatch-from-blocks/image/male-start.jpgBlock SnatchA full snatch started from a barbell resting on blocks below the knees instead of the floor. Trains explosive hip and knee extension and the overhead receive in a full squat, without the pull from the floor.https://media.seto.fit/exercises/barbell-snatch-from-blocks/video/male.mp42026-07-10yesnono https://seto.fit/exercises/body-saw-plank/https://media.seto.fit/exercises/body-saw-plank/image/male-start.jpegBody Saw PlankA forearm plank in which you rock your body forward and back over your forearms, targeting the abs. Moving the shoulders past the elbows makes it harder than a static plank.https://media.seto.fit/exercises/body-saw-plank/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bodyweight-bulgarian-split-squat/https://media.seto.fit/exercises/bulgarian-split-squat-right-bodyweight-side-view/image/male-start.jpgBodyweight Bulgarian Split SquatA rear-foot-elevated split squat done with bodyweight only, the top of the rear foot resting on a bench or box. Builds single-leg strength and balance in the quads and glutes before you add dumbbells.https://media.seto.fit/exercises/bulgarian-split-squat-right-bodyweight-side-view/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bodyweight-deficit-reverse-lunge/https://media.seto.fit/exercises/plate-deficit-lunge/image/male-start.jpgBodyweight Deficit Reverse LungeA bodyweight reverse lunge from a weight plate or low step, where the rear leg steps back down to the floor. The deficit adds range at the front hip and knee, loading the quads and glutes harder than a floor lunge.https://media.seto.fit/exercises/plate-deficit-lunge/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bodyweight-forward-lunge/https://media.seto.fit/exercises/lunges-same-leg-side-view-bodyweight/image/male-start.jpgBodyweight Forward LungeA bodyweight lunge where you step forward from a feet-together stance and lower until both knees bend. Trains the quads and glutes one leg at a time and builds balance without any load.https://media.seto.fit/exercises/lunges-same-leg-side-view-bodyweight/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bodyweight-good-morning/https://media.seto.fit/exercises/good-mornings/image/male-start.jpgBodyweight Good MorningA bodyweight hip hinge with your hands behind your head, targeting the hamstrings and glutes. Useful for learning the hinge pattern and as a warm-up before loaded hinges.https://media.seto.fit/exercises/good-mornings/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bodyweight-hip-thrust/https://media.seto.fit/exercises/bodyweight-hip-thrust/image/male-start.jpgBodyweight Hip ThrustAn unloaded hip thrust with the upper back on a flat bench and the arms crossed on the chest. Trains the glutes and hamstrings through hip extension, and teaches the thrust before adding weight.https://media.seto.fit/exercises/bodyweight-hip-thrust/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bodyweight-lateral-lunge/https://media.seto.fit/exercises/adductor-stretch-side-standing/image/male-start.jpgBodyweight Lateral LungeA bodyweight side lunge targeting the quads, glutes, and adductors. Useful as a warm-up or for building side-to-side leg strength and inner-thigh mobility.https://media.seto.fit/exercises/adductor-stretch-side-standing/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bodyweight-lateral-raise/https://media.seto.fit/exercises/lateral-raise-bodyweight/image/male-start.jpgBodyweight Lateral RaiseA lateral raise with no weight: both straight arms rise out to the sides to shoulder height. It trains the side delts and suits warm-ups, high-rep shoulder work, or learning the raise before adding dumbbells.https://media.seto.fit/exercises/lateral-raise-bodyweight/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bodyweight-overhead-front-raise/https://media.seto.fit/exercises/shoulder-extension/image/male-start.jpgBodyweight Overhead Front RaiseA standing, unloaded arm raise that lifts both straight arms forward and up until they point overhead. Trains the front delts through full overhead range and works as a shoulder mobility drill.https://media.seto.fit/exercises/shoulder-extension/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bodyweight-overhead-press/https://media.seto.fit/exercises/military-press-bodyweight/image/male-start.jpgBodyweight Overhead PressA standing, no-equipment press that moves both arms from bent elbows beside your head to straight overhead. Works the front and side delts and rehearses the overhead press path without load.https://media.seto.fit/exercises/military-press-bodyweight/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bodyweight-overhead-squat/https://media.seto.fit/exercises/bodyweight-overhead-squat/image/male-start.jpgBodyweight Overhead SquatA bodyweight squat performed with both arms held straight overhead. Trains the quads and glutes while your shoulders and upper back work to keep the arms up as you descend.https://media.seto.fit/exercises/bodyweight-overhead-squat/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bodyweight-rear-delt-flye/https://media.seto.fit/exercises/bodyweight-bent-over-rear-delt-fly/image/male-start.jpgBodyweight Rear Delt FlyeA bent-over rear delt raise done with empty hands. Trains the rear delts and upper back, useful as a warm-up or for learning the movement before adding dumbbells.https://media.seto.fit/exercises/bodyweight-bent-over-rear-delt-fly/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bodyweight-reverse-lunge/https://media.seto.fit/exercises/bodyweight-rear-lunge/image/male-start.jpgBodyweight Reverse LungeA reverse lunge with no added weight, targeting the quads and glutes. Useful for building single-leg strength, balance, and side-to-side control when no equipment is available.https://media.seto.fit/exercises/bodyweight-rear-lunge/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bodyweight-shrug/https://media.seto.fit/exercises/bodyweight-standing-shrug/image/male-start.jpgBodyweight ShrugA standing shrug with no load, hands resting on your hips, targeting the upper trapezius. Useful as a warm-up or a way to practise the shrug before adding weight.https://media.seto.fit/exercises/bodyweight-standing-shrug/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bodyweight-single-leg-deadlift/https://media.seto.fit/exercises/bodyweight-single-leg-deadlift/image/male-start.jpgBodyweight Single Leg DeadliftA single-leg hip hinge with no load, the free leg reaching back as a counterbalance. Trains the hamstrings and glutes and builds single-leg balance and control.https://media.seto.fit/exercises/bodyweight-single-leg-deadlift/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bodyweight-single-leg-extension/https://media.seto.fit/exercises/leg-extended-stretch-on-bench/image/male-start.jpgBodyweight Single Leg ExtensionA seated knee extension with no load: sitting upright on a bench, you straighten one leg until it is fully straight in front of you, then lower the foot to the floor. It trains the quadriceps one leg at a time and needs only a bench.https://media.seto.fit/exercises/leg-extended-stretch-on-bench/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bodyweight-slam/https://media.seto.fit/exercises/bodyweight-front-slam/image/male-start.jpgBodyweight SlamAn explosive bodyweight drill that mimics a medicine ball slam, driving clasped hands from overhead down between your feet as you drop into a squat. Used for conditioning and power without equipment.https://media.seto.fit/exercises/bodyweight-front-slam/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bodyweight-squat/https://media.seto.fit/exercises/bodyweight-squat/image/male-start.jpgBodyweight SquatA squat with no external load, arms held straight out in front for balance. Trains the quads and glutes and builds full squat depth before adding weight.https://media.seto.fit/exercises/bodyweight-squat/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bodyweight-step-up/https://media.seto.fit/exercises/bodyweight-step-up-on-step-box/image/male-start.jpgBodyweight Step-UpA step-up onto a low box or step platform using bodyweight only, targeting the quads and glutes. A simple way to build single-leg strength and balance without equipment beyond the step.https://media.seto.fit/exercises/bodyweight-step-up-on-step-box/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bodyweight-straight-arm-kickback/https://media.seto.fit/exercises/backhand-raise/image/male-start.jpgBodyweight Straight Arm KickbackA bent-over bodyweight exercise where both straight arms sweep back from beside your thighs to behind your hips. It trains the rear delts and lats with no equipment, which suits warm-ups and high-rep accessory work.https://media.seto.fit/exercises/backhand-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bodyweight-triceps-extension/https://media.seto.fit/exercises/bodyweight-triceps-extension/image/male-start.jpegBodyweight Triceps ExtensionA bodyweight triceps exercise done in a plank. You press from your forearms up to straight arms with your hands fixed on the floor, training elbow extension without any equipment.https://media.seto.fit/exercises/bodyweight-triceps-extension/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bodyweight-woodchop/https://media.seto.fit/exercises/diagonal-chop-left/image/male-start.jpegBodyweight WoodchopA standing rotational chop with no implement: clasped hands travel on a diagonal from shoulder height on one side down across the body to the opposite thigh. It trains the obliques and abs through rotation, with all reps done on one side before switching.https://media.seto.fit/exercises/diagonal-chop-left/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bow-pose/https://media.seto.fit/exercises/bow-pose/image/male-start.jpgBow PoseA prone back-bending stretch where you hold your ankles and raise your upper body and thighs off the floor into an arc. It stretches the quads, hip flexors, and front of the torso while training spinal extension.https://media.seto.fit/exercises/bow-pose/video/male.mp42026-07-10yesnono https://seto.fit/exercises/box-plank-walk-up/https://media.seto.fit/exercises/climber-a-padded-stool-supported/image/male-start.jpgBox Plank Walk-UpA moving plank where your hands walk from the floor onto a box and back down, one hand at a time, while your feet stay put. Trains the abs and obliques to hold the body straight as the support changes, with extra work for the shoulders and triceps.https://media.seto.fit/exercises/climber-a-padded-stool-supported/video/male.mp42026-07-10yesnono https://seto.fit/exercises/box-reverse-shoulder-stretch/https://media.seto.fit/exercises/reverse-shoulder-stretch/image/male-start.jpgBox Reverse Shoulder StretchA static stretch for the front of the shoulders and the chest. With your back to a box and straight arms resting on it behind you, you lower your body until the shoulders open.https://media.seto.fit/exercises/reverse-shoulder-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/box-straddle-step-up/https://media.seto.fit/exercises/low-box-lateral-runner/image/male-start.jpgBox Straddle Step-UpA conditioning drill where you step up onto a low box from a stance with one foot on each side of it, then step back down, swinging your arms as when running. Trains the quads and calves and builds quick footwork.https://media.seto.fit/exercises/low-box-lateral-runner/video/male.mp42026-07-10yesnono https://seto.fit/exercises/bridge-pose-with-arm-reach/https://media.seto.fit/exercises/bridge-pose-setu-bandhasana/image/male-start.jpgBridge Pose with Arm ReachA floor bridge with an overhead arm sweep. You lift your hips while reaching both straight arms overhead to the floor behind your head, working the glutes and opening the front of the hips and shoulders.https://media.seto.fit/exercises/bridge-pose-setu-bandhasana/video/male.mp42026-07-10yesnono https://seto.fit/exercises/butterfly-sit-up/https://media.seto.fit/exercises/ab-mat-sit-up/image/female-start.jpegButterfly Sit-UpA full sit-up done with the soles of your feet together and your knees open to the sides. The open-knee position reduces the push from the hip flexors, so the abs do more of the work of lifting your torso.https://media.seto.fit/exercises/ab-mat-sit-up/video/female.mp42026-07-10yesnono https://seto.fit/exercises/butterfly-stretch/https://media.seto.fit/exercises/butterfly-yoga-pose/image/male-start.jpgButterfly StretchA seated inner-thigh stretch with the soles of your feet together and knees out, folding the torso forward over the feet. Used to stretch the adductors and open the hips.https://media.seto.fit/exercises/butterfly-yoga-pose/video/male.mp42026-07-10yesnono https://seto.fit/exercises/cable-assisted-nordic-hamstring-curl/https://media.seto.fit/exercises/cable-assisted-inverse-leg-curl/image/male-start.jpgCable Assisted Nordic Hamstring CurlA Nordic hamstring curl with a high cable pulling you back toward upright. The cable takes part of your bodyweight, so you can control the full descent before you can do the bodyweight version.https://media.seto.fit/exercises/cable-assisted-inverse-leg-curl/video/male.mp42026-07-10yesnono https://seto.fit/exercises/cable-bench-press/https://media.seto.fit/exercises/cable-bench-fly-press/image/male-start.jpgCable Bench PressA flat-bench chest press with a cable handle in each hand, lying between the two towers of a cable machine. Trains the chest, front delts, and triceps, with the cables keeping tension on the chest through the whole press.https://media.seto.fit/exercises/cable-bench-fly-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/cable-bent-arm-rear-delt-flye/https://media.seto.fit/exercises/cable-rear-drive-bent-arm/image/male-start.jpgCable Bent Arm Rear Delt FlyeA standing one-arm cable fly for the rear delts, pulled across the body from the opposite pulley with the elbow bent. The shorter arm lets the elbow lead the movement and handle more weight than the straight-arm version.https://media.seto.fit/exercises/cable-rear-drive-bent-arm/video/male.mp42026-07-10yesnono https://seto.fit/exercises/cable-bent-over-row/https://media.seto.fit/exercises/cable-bent-over-reverse-grip-row/image/male-start.jpgCable Bent Over RowA bent-over row with a straight bar on the low pulley, targeting the lats and upper back. The cable keeps tension on the muscles through the whole range.https://media.seto.fit/exercises/cable-bent-over-reverse-grip-row/video/male.mp42026-07-10yesnono https://seto.fit/exercises/cable-calf-raise/https://media.seto.fit/exercises/cable-calve-raise/image/male-start.jpgCable Calf RaiseA standing calf raise on flat floor, holding a short straight bar attached to a low cable pulley in front of your thighs. Trains the gastrocnemius with support from the soleus.https://media.seto.fit/exercises/cable-calve-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/cable-horizontal-woodchop/https://media.seto.fit/exercises/cable-twist/image/male-start.jpegCable Horizontal WoodchopA standing cable rotation at shoulder height with straight arms. Targets the obliques and abs, training the trunk to turn against resistance while the hips stay still.https://media.seto.fit/exercises/cable-twist/video/male.mp42026-07-10yesnono https://seto.fit/exercises/cable-lat-prayer/https://media.seto.fit/exercises/cable-lat-prayer/image/male-start.jpgCable Lat PrayerA straight-arm cable pulldown that starts hinged forward with the arms overhead and finishes standing with the bar at the thighs. Targets the lats through a long range of shoulder extension.https://media.seto.fit/exercises/cable-lat-prayer/video/male.mp42026-07-10yesnono https://seto.fit/exercises/cable-low-to-high-overhead-flye/https://media.seto.fit/exercises/cable-upper-chest-crossover/image/male-start.jpgCable Low-to-High Overhead FlyeA cable fly variation that sweeps both handles from the low pulleys up to meet above your head. Targets the upper chest and front delts through a long upward arc.https://media.seto.fit/exercises/cable-upper-chest-crossover/video/male.mp42026-07-10yesnono https://seto.fit/exercises/cable-mid-to-low-woodchop/https://media.seto.fit/exercises/diagonal-chop-cable/image/male-start.jpegCable Mid-to-Low WoodchopA cable woodchop that starts at chest height and chops down and across to the opposite thigh. Trains the obliques and abs with a rotation that finishes low.https://media.seto.fit/exercises/diagonal-chop-cable/video/male.mp42026-07-10yesnono https://seto.fit/exercises/cable-oblique-twist/https://media.seto.fit/exercises/standing-cable-oblique-twist/image/male-start.jpegCable Oblique TwistA standing cable twist: hold one handle with both hands, elbows bent, and rotate your torso away from the machine while your hips and feet stay put. Trains the obliques, one direction at a time.https://media.seto.fit/exercises/standing-cable-oblique-twist/video/male.mp42026-07-10yesnono https://seto.fit/exercises/cable-overhead-triceps-extension-ez-bar/https://media.seto.fit/exercises/cable-triceps-overhead-extension-ez-bar/image/male-start.jpegCable Overhead Triceps Extension (EZ Bar)A cable isolation exercise for the triceps, performed overhead facing away from the machine with an EZ bar attachment. The overhead position stretches the long head of the triceps, and the fixed bar keeps both hands at a narrow grip.https://media.seto.fit/exercises/cable-triceps-overhead-extension-ez-bar/video/male.mp42026-07-10yesnono https://seto.fit/exercises/cable-rear-delt-drive/https://media.seto.fit/exercises/cable-rear-drive/image/male-start.jpegCable Rear Delt DriveA standing one-arm cable movement pulled across the body from the opposite pulley, driving the elbow out to the side while straightening the arm. Trains the rear delts and triceps together.https://media.seto.fit/exercises/cable-rear-drive/video/male.mp42026-07-10yesnono https://seto.fit/exercises/cable-reverse-curl/https://media.seto.fit/exercises/cable-reverse-curl/image/male-start.jpegCable Reverse CurlA standing overhand curl with a bar on a low cable. It trains the forearms and the outer part of the upper arm, and the cable keeps tension through the whole range.https://media.seto.fit/exercises/cable-reverse-curl/video/male.mp42026-07-10yesnono https://seto.fit/exercises/cable-skull-crusher/https://media.seto.fit/exercises/cable-lying-triceps-extension/image/male-start.jpegCable Skull CrusherA lying cable triceps extension on a flat bench, with the head toward a low pulley. The cable keeps tension on all three triceps heads through the whole range.https://media.seto.fit/exercises/cable-lying-triceps-extension/video/male.mp42026-07-10yesnono https://seto.fit/exercises/cable-split-squat/https://media.seto.fit/exercises/cable-split-squat/image/male-start.jpgCable Split SquatA split squat facing a low cable pulley, holding a short bar in straight arms. The cable loads the legs while the arms only hold on, training the quads and glutes one leg at a time.https://media.seto.fit/exercises/cable-split-squat/video/male.mp42026-07-10yesnono https://seto.fit/exercises/cable-wrist-curl/https://media.seto.fit/exercises/cable-wrist-curl/image/male-start.jpegCable Wrist CurlA seated forearm isolation exercise using a short straight bar on the low pulley. Trains the wrist flexors with steady cable tension through the whole range.https://media.seto.fit/exercises/cable-wrist-curl/video/male.mp42026-07-10yesnono https://seto.fit/exercises/camel-pose-ustrasana/https://media.seto.fit/exercises/backward-abdominal-stretch/image/male-start.jpgCamel Pose (Ustrasana)A kneeling back-bend yoga pose in which you lean back and hold your heels. Stretches the abs, hip flexors, and front of the torso and moves the spine through extension.https://media.seto.fit/exercises/backward-abdominal-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/captains-chair-knee-raise/https://media.seto.fit/exercises/captains-chair-leg-raise/image/male-start.jpegCaptain's Chair Knee RaiseA knee raise on a captain's chair, with your forearms on the arm pads and your back against the back pad. Trains the abs and hip flexors without grip or body swing limiting the set.https://media.seto.fit/exercises/captains-chair-leg-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/captains-chair-leg-raise/https://media.seto.fit/exercises/captains-chair-straight-leg-raise/image/male-start.jpegCaptain's Chair Leg RaiseA supported core exercise on a captain's chair that raises both straight legs to hip height. Targets the abs and hip flexors while your forearms carry your bodyweight, so grip does not limit the set.https://media.seto.fit/exercises/captains-chair-straight-leg-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/cardio-lunge/https://media.seto.fit/exercises/cardio-lunge/image/male-start.jpgCardio LungeA fast, rhythmic lunge for conditioning: from a deep split stance you drive up to nearly standing and step straight back into the same lunge. It works the quads and glutes while raising your heart rate.https://media.seto.fit/exercises/cardio-lunge/video/male.mp42026-07-10yesnono https://seto.fit/exercises/chair-supported-resistance-band-reverse-lunge/https://media.seto.fit/exercises/chair-back-lunge-left-resistance-band/image/male-start.jpgChair Supported Resistance Band Reverse LungeA reverse lunge with a resistance band anchored low on a chair and attached to the ankle of the stepping leg, with your hands on the chair back for balance. Trains the quads and glutes of the front leg one side at a time.https://media.seto.fit/exercises/chair-back-lunge-left-resistance-band/video/male.mp42026-07-10yesnono https://seto.fit/exercises/chest-supported-barbell-front-raise/https://media.seto.fit/exercises/prone-front-raises-barbell-on-bench/image/male-start.jpgChest Supported Barbell Front RaiseA front raise done lying chest-down on an incline bench, lifting a barbell from hanging below the shoulders to overhead in line with the torso. The bench removes body momentum, so the front delts and upper traps do the work through a long range.https://media.seto.fit/exercises/prone-front-raises-barbell-on-bench/video/male.mp42026-07-10yesnono https://seto.fit/exercises/chest-supported-barbell-row/https://media.seto.fit/exercises/barbell-lying-row/image/male-start.jpgChest Supported Barbell RowA chest-supported barbell row on an incline bench, targeting the upper back and rear delts with help from the lats. The bench takes the lower back out of the lift so the upper back does the work.https://media.seto.fit/exercises/barbell-lying-row/video/male.mp42026-07-10yesnono https://seto.fit/exercises/chest-supported-barbell-shrug/https://media.seto.fit/exercises/barbell-decline-shrug/image/female-start.jpgChest Supported Barbell ShrugA barbell shrug done face down with your chest on an incline bench and the bar hanging below it. Trains the upper traps, with the bench taking leg drive and lower-back loading out of the lift.https://media.seto.fit/exercises/barbell-decline-shrug/video/female.mp42026-07-10yesnono https://seto.fit/exercises/chest-supported-dumbbell-front-raise/https://media.seto.fit/exercises/dumbbell-incline-lying-front-raise/image/male-start.jpgChest Supported Dumbbell Front RaiseA front raise done lying chest-down on an incline bench, lifting two dumbbells from hanging below the shoulders to overhead in line with the torso. The bench removes body momentum, so the front delts and upper traps do the work through a long range.https://media.seto.fit/exercises/dumbbell-incline-lying-front-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/chest-supported-dumbbell-rear-delt-row/https://media.seto.fit/exercises/dumbbell-lying-rear-delt-row/image/male-start.jpgChest Supported Dumbbell Rear Delt RowA chest-supported dumbbell row on an incline bench with an overhand grip and the elbows driven out wide. Shifts the work toward the rear delts and upper back compared with a neutral-grip row.https://media.seto.fit/exercises/dumbbell-lying-rear-delt-row/video/male.mp42026-07-10yesnono https://seto.fit/exercises/chest-supported-dumbbell-shrug/https://media.seto.fit/exercises/dumbbell-decline-shrug/image/male-start.jpgChest Supported Dumbbell ShrugA dumbbell shrug done face down with your chest on an incline bench and a dumbbell hanging from each hand. Trains the upper traps, with the bench taking leg drive and lower-back loading out of the lift.https://media.seto.fit/exercises/dumbbell-decline-shrug/video/male.mp42026-07-10yesnono https://seto.fit/exercises/chest-supported-dumbbell-underhand-row/https://media.seto.fit/exercises/prone-bench-row-dumbbells-supinated-grip/image/male-start.jpgChest Supported Dumbbell Underhand RowA chest-supported dumbbell row with an underhand grip, targeting the lats and upper back with more biceps involvement. The bench takes your lower back out of the lift.https://media.seto.fit/exercises/prone-bench-row-dumbbells-supinated-grip/video/male.mp42026-07-10yesnono https://seto.fit/exercises/chest-supported-kettlebell-shrug/https://media.seto.fit/exercises/kettlebell-incline-shrug/image/male-start.jpgChest Supported Kettlebell ShrugA kettlebell shrug done face down with your chest on an incline bench and one kettlebell held in both hands. Trains the upper traps, with the bench taking leg drive and lower-back loading out of the lift.https://media.seto.fit/exercises/kettlebell-incline-shrug/video/male.mp42026-07-10yesnono https://seto.fit/exercises/chest-supported-neutral-grip-resistance-band-row/https://media.seto.fit/exercises/band-rotating-hammer-grip-incline-bench-row/image/female-start.jpgChest Supported Neutral Grip Resistance Band RowA chest-supported band row on an incline bench with a neutral grip, pulling both handles to your ribs with your elbows close to your sides. Trains the lats and upper back without loading your lower back.https://media.seto.fit/exercises/band-rotating-hammer-grip-incline-bench-row/video/female.mp42026-07-10yesnono https://seto.fit/exercises/chest-supported-overhand-grip-dumbbell-row/https://media.seto.fit/exercises/prone-bench-row-dumbbells-pronated-grip/image/male-start.jpgChest Supported Overhand Grip Dumbbell RowA chest-supported dumbbell row with an overhand grip, pulling the dumbbells toward your lower ribs. Trains the upper back and lats while the bench takes the load off your lower back.https://media.seto.fit/exercises/prone-bench-row-dumbbells-pronated-grip/video/male.mp42026-07-10yesnono https://seto.fit/exercises/chest-supported-resistance-band-row/https://media.seto.fit/exercises/band-incline-row/image/female-start.jpgChest Supported Resistance Band RowA chest-supported row on an incline bench with resistance bands anchored at the foot of the bench. Trains the upper back and rear delts, and the band tension rises toward the top of each pull.https://media.seto.fit/exercises/band-incline-row/video/female.mp42026-07-10yesnono https://seto.fit/exercises/chest-supported-resistance-band-t-raise/https://media.seto.fit/exercises/band-incline-t-raise/image/female-start.jpgChest Supported Resistance Band T-RaiseA chest-supported band raise targeting the rear delts and upper back. With your chest on an incline bench, you raise both arms out to the sides into a T against band tension.https://media.seto.fit/exercises/band-incline-t-raise/video/female.mp42026-07-10yesnono https://seto.fit/exercises/chest-supported-resistance-band-y-raise/https://media.seto.fit/exercises/band-incline-y-raise/image/female-start.jpgChest Supported Resistance Band Y-RaiseA chest-supported Y-raise on an incline bench using a resistance band anchored under the bench. Trains the front delts and the upper back through a long overhead range with the band adding tension at the top.https://media.seto.fit/exercises/band-incline-y-raise/video/female.mp42026-07-10yesnono https://seto.fit/exercises/chest-supported-reverse-grip-resistance-band-row/https://media.seto.fit/exercises/band-lying-reverse-grip-row/image/female-start.jpgChest Supported Reverse Grip Resistance Band RowA chest-supported band row on an incline bench with an underhand grip and elbows close to your sides. Trains the lats and upper back with little lower-back involvement.https://media.seto.fit/exercises/band-lying-reverse-grip-row/video/female.mp42026-07-10yesnono https://seto.fit/exercises/chest-tap-push-up/https://media.seto.fit/exercises/chest-tap-push-up/image/male-start.jpgChest Tap Push-UpA plyometric push-up where both hands leave the floor and tap the chest before you land. Builds explosive pressing power in the chest and triceps, and is a harder step than the clap push-up.https://media.seto.fit/exercises/chest-tap-push-up/video/male.mp42026-07-10yesnono https://seto.fit/exercises/clap-jack/https://media.seto.fit/exercises/clap-jack/image/male-start.jpgClap JackA jumping-jack variation where the arms swing in from the sides to clap in front of the chest as the feet jump wide. Used for warm-ups and conditioning intervals.https://media.seto.fit/exercises/clap-jack/video/male.mp42026-07-10yesnono https://seto.fit/exercises/clasped-hands-behind-back-shoulder-stretch/https://media.seto.fit/exercises/standing-reverse-shoulder-stretch/image/male-start.jpgClasped Hands Behind Back Shoulder StretchA standing stretch with the hands clasped behind the back, targeting the front shoulders and chest. Useful after pressing work or long periods of sitting.https://media.seto.fit/exercises/standing-reverse-shoulder-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/clean-and-jerk-to-overhead-split-squat/https://media.seto.fit/exercises/barbell-clean-and-jerk-split-squat/image/male-start.jpgClean and Jerk to Overhead Split SquatA barbell complex: a clean and jerk followed by a split squat with the bar held overhead. Builds explosive power, single-leg strength, and overhead stability for experienced lifters.https://media.seto.fit/exercises/barbell-clean-and-jerk-split-squat/video/male.mp42026-07-10yesnono https://seto.fit/exercises/clean-deadlift/https://media.seto.fit/exercises/barbell-clean-deadlift/image/male-start.jpgClean DeadliftA barbell pull from the floor to standing using the grip and start position of the clean. It builds leg and hip strength for the first pull of the clean and teaches you to keep the bar close.https://media.seto.fit/exercises/barbell-clean-deadlift/video/male.mp42026-07-10yesnono https://seto.fit/exercises/clean-high-pull/https://media.seto.fit/exercises/barbell-clean-pull/image/male-start.jpgClean High PullA barbell pull from the floor in the clean start position that finishes with the bar at your lower chest and elbows high. Trains the glutes, legs, and traps to produce power in one continuous pull.https://media.seto.fit/exercises/barbell-clean-pull/video/male.mp42026-07-10yesnono https://seto.fit/exercises/clock-push-up/https://media.seto.fit/exercises/clock-push-ups/image/male-start.jpgClock Push-UpA bodyweight push-up where you walk your hands a small step around your feet between reps, like the hand of a clock. Targets the chest, triceps, and front delts while the changing hand position challenges shoulder stability.https://media.seto.fit/exercises/clock-push-ups/video/male.mp42026-07-10yesnono https://seto.fit/exercises/close-grip-decline-push-up/https://media.seto.fit/exercises/decline-chair-push-up-diamond/image/male-start.jpegClose Grip Decline Push-UpA push-up with your feet raised on a bench and your hands close together under your shoulders, elbows staying near your ribs. Shifts more of the work to the triceps and upper chest than a standard push-up.https://media.seto.fit/exercises/decline-chair-push-up-diamond/video/male.mp42026-07-10yesnono https://seto.fit/exercises/close-grip-knee-push-up/https://media.seto.fit/exercises/diamond-push-up-on-knees/image/male-start.jpegClose Grip Knee Push-UpA kneeling push-up with the hands close together under the chest, targeting the triceps and chest. An easier way to build close-grip pressing strength before doing it on the toes.https://media.seto.fit/exercises/diamond-push-up-on-knees/video/male.mp42026-07-10yesnono https://seto.fit/exercises/cobra-push-up/https://media.seto.fit/exercises/cobra-push-up/image/male-start.jpgCobra Push-UpA floor push-up variation that raises the upper body into a cobra position while the hips stay on the floor. Trains the triceps and chest and moves the spine through extension.https://media.seto.fit/exercises/cobra-push-up/video/male.mp42026-07-10yesnono https://seto.fit/exercises/commando-pull-up/https://media.seto.fit/exercises/commando-pull-up/image/male-start.jpgCommando Pull-UpA close-grip pull-up done with the bar running front to back above your head, hands one in front of the other. Your head passes to one side of the bar at the top. Trains the lats and biceps.https://media.seto.fit/exercises/commando-pull-up/video/male.mp42026-07-10yesnono https://seto.fit/exercises/crab-toe-touch/https://media.seto.fit/exercises/crab-twist-toe-touch/image/male-start.jpegCrab Toe TouchA floor exercise that starts face up on your hands and feet with your hips lifted, then kicks one leg up and reaches the opposite hand to the toe. Trains the abs, obliques, and glutes while your arms and shoulders support your body.https://media.seto.fit/exercises/crab-twist-toe-touch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/crawling-sled-drag/https://media.seto.fit/exercises/crawl-with-sled-drag/image/male-start.jpgCrawling Sled DragA loaded sled drag done in a low crawl on hands and feet, facing away from the sled and pulling it forward by a single strap handle. Trains the lats, quads and whole-body drive for conditioning.https://media.seto.fit/exercises/crawl-with-sled-drag/video/male.mp42026-07-10yesnono https://seto.fit/exercises/criss-cross-arm-raise/https://media.seto.fit/exercises/criss-cross-arms-lift/image/male-start.jpgCriss Cross Arm RaiseA standing shoulder warm-up drill in which straight arms cross over each other at the wrists again and again while rising from hip height to above the head. Warms up the front delts and upper back before pressing or overhead work.https://media.seto.fit/exercises/criss-cross-arms-lift/video/male.mp42026-07-10yesnono https://seto.fit/exercises/criss-cross-jack/https://media.seto.fit/exercises/criss-cross-jack/image/male-start.jpgCriss Cross JackA jumping jack variation where the legs and arms cross instead of coming together. Trains the calves, inner and outer thighs and shoulders for warm-ups and light conditioning.https://media.seto.fit/exercises/criss-cross-jack/video/male.mp42026-07-10yesnono https://seto.fit/exercises/criss-cross-leg-raise/https://media.seto.fit/exercises/criss-cross-leg-raises/image/male-start.jpegCriss Cross Leg RaiseA floor leg raise where both straight legs stay off the floor and cross over each other, switching the top leg each time, as they rise and lower. Trains the abs and obliques to keep your lower back on the floor.https://media.seto.fit/exercises/criss-cross-leg-raises/video/male.mp42026-07-10yesnono https://seto.fit/exercises/cross-bench-dumbbell-pullover/https://media.seto.fit/exercises/dumbbell-chest-pull-over/image/male-start.jpgCross Bench Dumbbell PulloverA dumbbell pullover performed lying across a flat bench with only the upper back supported and the hips held low. Trains the lats, chest, and serratus through a long overhead stretch while the legs and hips hold the body steady.https://media.seto.fit/exercises/dumbbell-chest-pull-over/video/male.mp42026-07-10yesnono https://seto.fit/exercises/cross-body-arm-swing/https://media.seto.fit/exercises/arm-swing-side-to-side/image/male-start.jpgCross Body Arm SwingA standing warm-up drill where you swing both arms open to the sides and then across the front of your body. Loosens the chest and shoulders before upper-body work.https://media.seto.fit/exercises/arm-swing-side-to-side/video/male.mp42026-07-10yesnono https://seto.fit/exercises/cross-body-mountain-climbers/https://media.seto.fit/exercises/bridge-mountain-climber-cross-body/image/male-start.jpegCross Body Mountain ClimbersA mountain climber done from a high plank, with each knee driving forward and across the body toward the opposite elbow. Trains the obliques and abs while the arms and shoulders hold the plank steady.https://media.seto.fit/exercises/bridge-mountain-climber-cross-body/video/male.mp42026-07-10yesnono https://seto.fit/exercises/cross-cable-triceps-pushdown/https://media.seto.fit/exercises/cable-cross-pushdown/image/male-start.jpgCross Cable Triceps PushdownA triceps pushdown done between two high pulleys, with each hand holding the handle from the opposite side so the cables cross in front of you. Your hands travel from the upper chest down and out beside your hips.https://media.seto.fit/exercises/cable-cross-pushdown/video/male.mp42026-07-10yesnono https://seto.fit/exercises/crow-pose/https://media.seto.fit/exercises/crow-pose/image/male-start.jpgCrow PoseA bodyweight arm balance in which you support yourself on your hands with bent elbows and your knees resting on your upper arms. Builds shoulder, triceps, and trunk strength along with balance.https://media.seto.fit/exercises/crow-pose/video/male.mp42026-07-10yesnono https://seto.fit/exercises/crunch-with-legs-on-stability-ball/https://media.seto.fit/exercises/crunch-legs-on-stability-ball/image/male-start.jpegCrunch with Legs on Stability BallA floor crunch with your lower legs resting on top of a stability ball and hands behind your head. Trains the abs, with the obliques assisting, while the raised legs keep your hips still.https://media.seto.fit/exercises/crunch-legs-on-stability-ball/video/male.mp42026-07-10yesnono https://seto.fit/exercises/curtsy-squat/https://media.seto.fit/exercises/curtsy-squat/image/male-start.jpgCurtsy SquatA bodyweight curtsy squat: one leg steps back and across behind the other while the front leg bends. Trains the quads and glutes of the front leg, with the inner and outer thigh working to keep the knee and hips steady.https://media.seto.fit/exercises/curtsy-squat/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dancer-pose-natarajasana/https://media.seto.fit/exercises/lord-of-the-dance/image/male-start.jpgDancer Pose (Natarajasana)A standing yoga balance where you hold one foot behind you, lift that thigh back and tip your torso forward while the free arm reaches ahead. Stretches the quads and hip flexors of the lifted leg and trains single-leg balance.https://media.seto.fit/exercises/lord-of-the-dance/video/male.mp42026-07-10yesnono https://seto.fit/exercises/decline-dumbbell-hex-press/https://media.seto.fit/exercises/dumbbell-decline-close-neutral-grip-press/image/male-start.jpgDecline Dumbbell Hex PressA decline dumbbell squeeze press with the dumbbells pressed together in a neutral grip, targeting the lower chest and triceps. Useful for adding chest tension with lighter loads.https://media.seto.fit/exercises/dumbbell-decline-close-neutral-grip-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/decline-dumbbell-pullover-extension/https://media.seto.fit/exercises/dumbbell-decline-triceps-pull-over-extension/image/male-start.jpegDecline Dumbbell Pullover ExtensionA decline-bench dumbbell exercise that joins a pullover arc to a lying triceps extension. Trains the triceps through a long range, with the lats and chest assisting the arc.https://media.seto.fit/exercises/dumbbell-decline-triceps-pull-over-extension/video/male.mp42026-07-10yesnono https://seto.fit/exercises/decline-knee-push-up/https://media.seto.fit/exercises/decline-kneeling-push-up-on-box/image/male-start.jpgDecline Knee Push-UpA push-up with your knees resting on a box and your hands on the floor, so your body angles head-down. Trains the upper chest and triceps with less load than a full decline push-up.https://media.seto.fit/exercises/decline-kneeling-push-up-on-box/video/male.mp42026-07-10yesnono https://seto.fit/exercises/decline-plank-shoulder-tap/https://media.seto.fit/exercises/decline-shoulder-tap/image/male-start.jpgDecline Plank Shoulder TapA shoulder tap performed in a plank with the feet raised on a flat bench, which puts more weight on the hands. Builds anti-rotation control through the abs, obliques, and shoulder stabilizers.https://media.seto.fit/exercises/decline-shoulder-tap/video/male.mp42026-07-10yesnono https://seto.fit/exercises/decline-reverse-crunch/https://media.seto.fit/exercises/decline-bent-leg-reverse-crunch/image/male-start.jpegDecline Reverse CrunchA reverse crunch lying on a decline bench with your head at the high end, holding the bench beside your head. The slope puts your hips below your head, so the abs work over a longer, harder range than the floor version.https://media.seto.fit/exercises/decline-bent-leg-reverse-crunch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/decline-svend-press/https://media.seto.fit/exercises/svend-press-decline-bench/image/male-start.jpgDecline Svend PressA plate press on a decline bench, squeezing one plate between flat palms and pressing it from the chest to straight arms. It targets the lower and mid chest, with the front delts assisting.https://media.seto.fit/exercises/svend-press-decline-bench/video/male.mp42026-07-10yesnono https://seto.fit/exercises/deficit-push-up/https://media.seto.fit/exercises/plate-deficit-pushup/image/male-start.jpgDeficit Push-UpA push-up with each hand on a weight plate lying flat on the floor, so the chest can travel lower than the hands. Targets the chest and triceps through a longer range than a floor push-up.https://media.seto.fit/exercises/plate-deficit-pushup/video/male.mp42026-07-10yesnono https://seto.fit/exercises/deficit-sumo-squat/https://media.seto.fit/exercises/dumbbell-sumo-squat-off-benches/image/male-start.jpgDeficit Sumo SquatA wide-stance dumbbell squat standing with one foot on each of two flat benches, so the dumbbell can hang between your legs below foot level. Trains the quads, glutes, and adductors.https://media.seto.fit/exercises/dumbbell-sumo-squat-off-benches/video/male.mp42026-07-10yesnono https://seto.fit/exercises/diagonal-lunge-with-toe-touch/https://media.seto.fit/exercises/diagonal-lunge/image/male-start.jpgDiagonal Lunge with Toe TouchA bodyweight lunge that steps out to the side and adds a rotating reach to the stepping foot. Trains the glutes and quads while moving the hips and trunk through rotation.https://media.seto.fit/exercises/diagonal-lunge/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dip-station-leg-raise/https://media.seto.fit/exercises/ab-tuck/image/female-start.jpegDip Station Leg RaiseA straight-leg raise performed in straight-arm support on the handles of a dip station. Trains the abs and hip flexors while the arms and shoulders hold the body up.https://media.seto.fit/exercises/ab-tuck/video/female.mp42026-07-10yesnono https://seto.fit/exercises/donkey-kick-to-fire-hydrant/https://media.seto.fit/exercises/bent-knee-back-to-side-kick/image/male-start.jpgDonkey Kick to Fire HydrantA bodyweight glute exercise on all fours that joins two moves into one rep: a bent-knee kick back, then a bent-knee lift out to the side. Trains the glutes through both hip extension and the outward lift of the thigh.https://media.seto.fit/exercises/bent-knee-back-to-side-kick/video/male.mp42026-07-10yesnono https://seto.fit/exercises/doorway-biceps-curl/https://media.seto.fit/exercises/doorway-biceps-curl/image/male-start.jpegDoorway Biceps CurlA bodyweight biceps curl done by gripping a door frame and leaning back. Bending the elbows pulls your body back toward the frame, training the biceps and forearms without equipment.https://media.seto.fit/exercises/doorway-biceps-curl/video/male.mp42026-07-10yesnono https://seto.fit/exercises/double-kettlebell-sled-push/https://media.seto.fit/exercises/double-kettlebell-sled-push/image/male-start.jpgDouble Kettlebell Sled PushA low push in a bear-crawl position with one hand on each of two kettlebells, driving both along the floor. Trains the legs and shoulders together and works as a conditioning drill.https://media.seto.fit/exercises/double-kettlebell-sled-push/video/male.mp42026-07-10yesnono https://seto.fit/exercises/double-kettlebell-sumo-deadlift-high-pull/https://media.seto.fit/exercises/kettlebells-sumo-deadlift-with-high-pull/image/male-start.jpgDouble Kettlebell Sumo Deadlift High PullA wide-stance pull with a kettlebell in each hand. You stand up from a deep hinge and pull both kettlebells to chest height with your elbows leading high and wide, training the glutes, traps and shoulders.https://media.seto.fit/exercises/kettlebells-sumo-deadlift-with-high-pull/video/male.mp42026-07-10yesnono https://seto.fit/exercises/double-kettlebell-thruster/https://media.seto.fit/exercises/kettlebell-thruster/image/male-start.jpgDouble Kettlebell ThrusterA full-body lift where you squat with a kettlebell at each shoulder and drive up straight into an overhead press in one movement. It trains the quads and front delts, with the glutes and triceps assisting.https://media.seto.fit/exercises/kettlebell-thruster/video/male.mp42026-07-10yesnono https://seto.fit/exercises/double-leg-circles/https://media.seto.fit/exercises/leg-lift-circles/image/male-start.jpegDouble Leg CirclesA supine core exercise where both straight legs trace small circles together just above the floor. Trains the abs and obliques to hold the pelvis and lower back still while the legs move.https://media.seto.fit/exercises/leg-lift-circles/video/male.mp42026-07-10yesnono https://seto.fit/exercises/double-pigeon-pose/https://media.seto.fit/exercises/double-pigeon-pose/image/male-start.jpgDouble Pigeon PoseA seated hip stretch with one shin resting on top of the other in front of you, both legs turned out from the hip. It stretches the glutes and outer hips, most on the side of the top leg.https://media.seto.fit/exercises/double-pigeon-pose/video/male.mp42026-07-10yesnono https://seto.fit/exercises/downward-dog-sprint/https://media.seto.fit/exercises/downward-dog-sprint/image/male-start.jpgDownward Dog SprintA conditioning drill done in an upside-down V on straight arms. You kick one heel up behind you while the other leg reaches toward the floor, switching legs quickly as if sprinting in place, to work the hip flexors, hamstrings and shoulders.https://media.seto.fit/exercises/downward-dog-sprint/video/male.mp42026-07-10yesnono https://seto.fit/exercises/downward-dog-with-fingers-facing-feet/https://media.seto.fit/exercises/downward-dog-with-fingers-facing-feet/image/male-start.jpgDownward Dog with Fingers Facing FeetA downward dog hold with the hands turned so the fingers point back toward the feet. Stretches the wrist flexors on the inside of the forearms together with the hamstrings and calves.https://media.seto.fit/exercises/downward-dog-with-fingers-facing-feet/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dual-cable-lat-pulldown/https://media.seto.fit/exercises/cable-twin-handle-parallel-grip-lat-pulldown/image/male-start.jpgDual Cable Lat PulldownA seated lat pulldown on a flat bench between two high cable pulleys, one handle in each hand. It trains the lats, upper back and biceps, and lets each arm follow its own path.https://media.seto.fit/exercises/cable-twin-handle-parallel-grip-lat-pulldown/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dual-cable-shrug/https://media.seto.fit/exercises/cable-30-degree-shrug/image/male-start.jpgDual Cable ShrugA standing shrug between the two columns of a cable crossover, one handle in each hand from the low pulleys. Trains the upper traps with separate cable tension on each side.https://media.seto.fit/exercises/cable-30-degree-shrug/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-behind-the-back-shrug/https://media.seto.fit/exercises/dumbbell-rear-full-shrugs/image/male-start.jpgDumbbell Behind the Back ShrugA dumbbell shrug with the weights held just behind the thighs instead of at your sides. Trains the upper traps, with the rear hand position keeping the shoulders from rolling forward.https://media.seto.fit/exercises/dumbbell-rear-full-shrugs/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-bent-arm-lateral-raise/https://media.seto.fit/exercises/dumbbell-bent-arm-lateral-raise/image/male-start.jpgDumbbell Bent Arm Lateral RaiseA lateral raise with the elbows held at about 90 degrees, targeting the lateral delts. The shorter lever lets you raise heavier dumbbells than in a straight-arm raise while keeping the work on the side of the shoulder.https://media.seto.fit/exercises/dumbbell-bent-arm-lateral-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-box-squat/https://media.seto.fit/exercises/dumbbell-bench-squat/image/male-start.jpgDumbbell Box SquatA squat to a flat bench with a dumbbell hanging in each hand. The bench sets a fixed depth, making it a controlled way to train the quads and glutes without a rack or barbell.https://media.seto.fit/exercises/dumbbell-bench-squat/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-burpee/https://media.seto.fit/exercises/dumbell-burpee/image/male-start.jpgDumbbell BurpeeA loaded burpee with a dumbbell in each hand: plank on the dumbbells, jump the feet in, then jump with both dumbbells overhead. Trains the legs and shoulders for full-body conditioning.https://media.seto.fit/exercises/dumbell-burpee/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-cross-body-front-raise/https://media.seto.fit/exercises/dumbbell-standing-single-arm-cross-raise/image/male-start.jpgDumbbell Cross Body Front RaiseA one-arm front raise where the dumbbell travels diagonally across your body to the front of the opposite shoulder. Trains the front delts, with extra work for the upper chest.https://media.seto.fit/exercises/dumbbell-standing-single-arm-cross-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-cuban-press/https://media.seto.fit/exercises/dumbbell-cuban-press-version-2/image/male-start.jpgDumbbell Cuban PressA three-part dumbbell shoulder drill: an upright row to shoulder height, a rotation that turns the forearms up to vertical, and a press overhead. Trains the rotator cuff and side delts, usually with light dumbbells.https://media.seto.fit/exercises/dumbbell-cuban-press-version-2/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-curl-to-press-with-triceps-extension/https://media.seto.fit/exercises/dumbbell-curl-press-extend/image/male-start.jpgDumbbell Curl to Press with Triceps ExtensionA standing dumbbell complex that links a curl, an overhead press and an overhead triceps extension into one rep. It trains the triceps and front delts, with the biceps working on the curl.https://media.seto.fit/exercises/dumbbell-curl-press-extend/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-curl-to-press/https://media.seto.fit/exercises/dumbbell-bicep-curl-to-shoulder-press/image/male-start.jpgDumbbell Curl to PressA standing combination lift: a dumbbell curl to the shoulders followed by an overhead press, done as one continuous rep. Trains the biceps and the shoulders, with the triceps finishing the press.https://media.seto.fit/exercises/dumbbell-bicep-curl-to-shoulder-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-curl/https://media.seto.fit/exercises/drag-curl-dumbbell/image/male-start.jpegDumbbell CurlA standing dumbbell curl with both arms working together, targeting the biceps and forearms. Useful for building arm size with even loading on both sides.https://media.seto.fit/exercises/drag-curl-dumbbell/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-decline-flye/https://media.seto.fit/exercises/dumbbell-decline-twist-fly/image/male-start.jpgDumbbell Decline FlyeA dumbbell flye on a decline bench, with your head lower than your hips and your legs hooked under the pads. Trains the chest through a wide arc, with extra emphasis on the lower chest.https://media.seto.fit/exercises/dumbbell-decline-twist-fly/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-decline-sit-up-to-press/https://media.seto.fit/exercises/dumbbell-decline-overhead-sit-up/image/male-start.jpegDumbbell Decline Sit-Up to PressA decline-bench sit-up with a dumbbell in each hand that finishes with both dumbbells pressed overhead. Trains the abs through a full sit-up, with the shoulders adding the press at the top.https://media.seto.fit/exercises/dumbbell-decline-overhead-sit-up/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-decline-sit-up/https://media.seto.fit/exercises/dumbbell-decline-sit-up/image/male-start.jpegDumbbell Decline Sit-UpA decline sit-up done with one dumbbell held against your chest. Loads the abs through a full sit-up from lying back on the bench to an upright torso.https://media.seto.fit/exercises/dumbbell-decline-sit-up/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-deficit-reverse-lunge/https://media.seto.fit/exercises/dumbbell-rear-lunge-from-step/image/male-start.jpgDumbbell Deficit Reverse LungeA reverse lunge performed from a raised step, with a dumbbell in each hand, where the rear leg steps back down off the platform. The deficit adds range at the front hip and knee, loading the quads and glutes harder than a floor lunge.https://media.seto.fit/exercises/dumbbell-rear-lunge-from-step/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-figure-four-glute-bridge/https://media.seto.fit/exercises/dumbbell-figure-four-glute-bridge/image/male-start.jpgDumbbell Figure Four Glute BridgeA single-leg floor glute bridge with the free ankle resting across the working knee and a dumbbell on the hips. Loads one glute at a time without a bench.https://media.seto.fit/exercises/dumbbell-figure-four-glute-bridge/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-figure-four-hip-thrust/https://media.seto.fit/exercises/dumbbell-figure-four-hip-thrust/image/male-start.jpgDumbbell Figure Four Hip ThrustA single-leg dumbbell hip thrust with the free ankle resting across the working knee. Used to load one glute at a time from a bench, with the crossed leg keeping the free side out of the lift.https://media.seto.fit/exercises/dumbbell-figure-four-hip-thrust/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-floor-flye/https://media.seto.fit/exercises/dumbbell-floor-fly/image/male-start.jpgDumbbell Floor FlyeA dumbbell flye performed lying on the floor, which stops the upper arms at floor level and shortens the bottom stretch. Trains the chest through horizontal shoulder adduction with a slight, fixed elbow bend.https://media.seto.fit/exercises/dumbbell-floor-fly/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-floor-pullover/https://media.seto.fit/exercises/dumbbell-pullover-on-floor/image/male-start.jpgDumbbell Floor PulloverA dumbbell pullover done lying on the floor with knees bent and feet flat, one dumbbell held in both hands. Trains the lats and chest through a controlled arc from behind the head to over the chest, with the floor limiting how deep the arms travel.https://media.seto.fit/exercises/dumbbell-pullover-on-floor/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-floor-skull-crusher/https://media.seto.fit/exercises/dumbbell-lying-triceps-extension-on-floor/image/male-start.jpegDumbbell Floor Skull CrusherA lying triceps extension on the floor with one dumbbell held in both hands. Bending only the elbows lowers the dumbbell behind your head, isolating the triceps without a bench.https://media.seto.fit/exercises/dumbbell-lying-triceps-extension-on-floor/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-frog-jump/https://media.seto.fit/exercises/dumbbell-frog-jumps/image/male-start.jpgDumbbell Frog JumpA loaded jump from a deep, wide-stance squat, with a dumbbell in each hand hanging between your legs. Trains explosive power in the quads and glutes, with the adductors working hard in the wide stance.https://media.seto.fit/exercises/dumbbell-frog-jumps/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-front-rack-curtsy-lunge/https://media.seto.fit/exercises/dumbbell-curtsy-lunge/image/male-start.jpgDumbbell Front Rack Curtsy LungeA curtsy lunge with a dumbbell held at each shoulder, stepping the rear leg back and across behind the front one. Trains the glutes and quads, and the load at the shoulders asks for an upright torso throughout.https://media.seto.fit/exercises/dumbbell-curtsy-lunge/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-front-rack-lunge/https://media.seto.fit/exercises/dumbbell-front-rack-lunge/image/male-start.jpgDumbbell Front Rack LungeA forward lunge with a dumbbell held at the front of each shoulder. Trains the quads and glutes one leg at a time, and the front-held load makes you keep your torso upright.https://media.seto.fit/exercises/dumbbell-front-rack-lunge/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-front-squat/https://media.seto.fit/exercises/front-squats-dumbbell-over-shoulders/image/male-start.jpgDumbbell Front SquatA squat with a dumbbell held at each shoulder, palms facing forward. Trains the quads and glutes, with the upper back working to keep the dumbbells in place.https://media.seto.fit/exercises/front-squats-dumbbell-over-shoulders/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-glute-bridge/https://media.seto.fit/exercises/kettlebell-hip-thrusts/image/male-start.jpgDumbbell Glute BridgeA floor glute bridge with one dumbbell held across your hips. Trains the glutes and hamstrings through hip extension, with your shoulders and head staying on the floor.https://media.seto.fit/exercises/kettlebell-hip-thrusts/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-hammer-drag-curl/https://media.seto.fit/exercises/dumbbell-standing-hammer-drag-curl/image/male-start.jpegDumbbell Hammer Drag CurlA neutral-grip dumbbell curl in which the elbows travel back and the dumbbells slide up along your torso. Trains the biceps with a hard contraction at the top.https://media.seto.fit/exercises/dumbbell-standing-hammer-drag-curl/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-hammer-preacher-curl/https://media.seto.fit/exercises/dumbbell-one-arm-hammer-preacher-curl/image/male-start.jpegDumbbell Hammer Preacher CurlA one-arm preacher curl with a neutral grip, targeting the biceps and forearms. The pad fixes the upper arm, and the palm-in grip shifts more of the work to the forearm muscles than a palms-up curl.https://media.seto.fit/exercises/dumbbell-one-arm-hammer-preacher-curl/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-hammer-spider-curl/https://media.seto.fit/exercises/dumbbell-prone-incline-hammer-curl/image/male-start.jpegDumbbell Hammer Spider CurlA two-arm hammer curl done leaning over the top of an incline bench, with your upper arms resting on the backrest. The support removes body swing, so the biceps and forearms do the work.https://media.seto.fit/exercises/dumbbell-prone-incline-hammer-curl/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-iron-cross/https://media.seto.fit/exercises/dumbbell-iron-cross/image/male-start.jpgDumbbell Iron CrossA dumbbell squat that opens the arms out to the sides as you stand, finishing in a T at shoulder height. Trains the quads and glutes together with the rear delts and upper back.https://media.seto.fit/exercises/dumbbell-iron-cross/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-kneeling-to-stand/https://media.seto.fit/exercises/dumbbell-kneeling-hold-to-stand-clean-grip/image/male-start.jpgDumbbell Kneeling to StandA loaded rise from kneeling on both knees to standing, with a dumbbell in each hand held at your shoulders. Trains the quads and glutes through a step up from the floor, alternating the lead leg each rep.https://media.seto.fit/exercises/dumbbell-kneeling-hold-to-stand-clean-grip/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-lateral-to-front-raise/https://media.seto.fit/exercises/dumbbell-lateral-to-front-raise/image/male-start.jpgDumbbell Lateral to Front RaiseA standing dumbbell shoulder exercise that combines two raises in one rep: out to the sides, then forward at shoulder height. It trains the side and front delts together.https://media.seto.fit/exercises/dumbbell-lateral-to-front-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-lawnmower-row/https://media.seto.fit/exercises/dumbbell-knee-lawnmower-row/image/male-start.jpgDumbbell Lawnmower RowA one-arm dumbbell row from a wide, bent-over stance with the free forearm resting on the thigh. Targets the lats and upper back without a bench.https://media.seto.fit/exercises/dumbbell-knee-lawnmower-row/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-low-windmill/https://media.seto.fit/exercises/dumbbell-low-windmill/image/male-start.jpgDumbbell Low WindmillA standing hinge and turn with one dumbbell in the low hand while the empty arm points straight up. Trains the obliques and hamstrings, with the glutes helping to return you to standing.https://media.seto.fit/exercises/dumbbell-low-windmill/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-lunge-with-overhead-press/https://media.seto.fit/exercises/dumbbell-lunge-to-overhead-press/image/male-start.jpgDumbbell Lunge with Overhead PressA dumbbell forward lunge with a two-arm overhead press as you lower. Trains the quads and glutes together with the front delts and triceps, and challenges balance with the load overhead.https://media.seto.fit/exercises/dumbbell-lunge-to-overhead-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-overhead-front-raise/https://media.seto.fit/exercises/dumbbell-standing-front-raise-above-head/image/male-start.jpgDumbbell Overhead Front RaiseA standing front raise that takes two dumbbells from in front of your thighs all the way overhead with nearly straight arms. Trains the front delts through their full range, with the serratus anterior working as your arms pass shoulder height.https://media.seto.fit/exercises/dumbbell-standing-front-raise-above-head/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-overhead-lunge/https://media.seto.fit/exercises/dumbbell-overhead-lunge/image/male-start.jpgDumbbell Overhead LungeAn alternating forward lunge with a dumbbell in each hand held straight overhead. Trains the quads and glutes, while holding the weights overhead makes your shoulders, upper back and trunk work to keep you upright.https://media.seto.fit/exercises/dumbbell-overhead-lunge/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-overhead-side-bend/https://media.seto.fit/exercises/dumbbell-overhead-side-bend/image/male-start.jpgDumbbell Overhead Side BendA standing side bend with one dumbbell held overhead in both hands, training the obliques. Holding the load overhead lengthens the lever, so a light dumbbell is enough.https://media.seto.fit/exercises/dumbbell-overhead-side-bend/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-overhead-sit-up/https://media.seto.fit/exercises/dumbbell-overhead-sit-up/image/male-start.jpegDumbbell Overhead Sit-UpA loaded sit-up holding one dumbbell in straight arms, targeting the abs with help from the obliques. Builds trunk-flexion strength against an overhead load.https://media.seto.fit/exercises/dumbbell-overhead-sit-up/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-pendlay-row/https://media.seto.fit/exercises/dumbbell-pendlay-row/image/male-start.jpgDumbbell Pendlay RowA bent-over row with two dumbbells, where every rep starts from the floor. Trains the lats and upper back, and builds strict pulling strength without body momentum.https://media.seto.fit/exercises/dumbbell-pendlay-row/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-pistol-squat/https://media.seto.fit/exercises/dumbbell-single-leg-squat/image/male-start.jpgDumbbell Pistol SquatA loaded single-leg squat performed while holding a dumbbell in each hand and extending the free leg forward. It trains the quads and glutes while challenging balance and leg control.https://media.seto.fit/exercises/dumbbell-single-leg-squat/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-plank-i-y-t-w-raise/https://media.seto.fit/exercises/plank-iytw/image/male-start.jpgDumbbell Plank I-Y-T-W RaiseA high plank on two dumbbells in which one arm lifts its dumbbell into an I, Y, T or W shape before you switch sides. Trains the rear delts and upper back while your abs hold the plank against rotation.https://media.seto.fit/exercises/plank-iytw/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-push-up-with-rotation/https://media.seto.fit/exercises/dumbbell-side-plank-with-rear-fly/image/male-start.jpegDumbbell Push-Up with RotationA push-up with one hand gripping a dumbbell on the floor, followed by a rotation into a side plank as you raise the dumbbell toward the ceiling. Trains the chest and triceps along with shoulder stability and trunk control.https://media.seto.fit/exercises/dumbbell-side-plank-with-rear-fly/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-push-up/https://media.seto.fit/exercises/deep-push-up/image/male-start.jpgDumbbell Push-UpA push-up with each hand gripping a dumbbell on the floor, targeting the chest, triceps, and front delts. The raised handles keep your wrists straight and let your chest lower to handle height.https://media.seto.fit/exercises/deep-push-up/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-reverse-concentration-curl/https://media.seto.fit/exercises/dumbbell-seated-reverse-grip-concentration-curl/image/male-start.jpegDumbbell Reverse Concentration CurlA seated one-arm concentration curl with an overhand grip, targeting the forearms and biceps. The upper arm rests against the thigh, so the elbow does the work without body momentum.https://media.seto.fit/exercises/dumbbell-seated-reverse-grip-concentration-curl/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-reverse-curl/https://media.seto.fit/exercises/dumbbell-standing-reverse-curl/image/male-start.jpegDumbbell Reverse CurlA standing curl with an overhand grip on two dumbbells, targeting the forearms and biceps. The palms-down grip moves more of the work to the muscles on the top of the forearm.https://media.seto.fit/exercises/dumbbell-standing-reverse-curl/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-reverse-spider-curl/https://media.seto.fit/exercises/dumbbell-reverse-spider-curl/image/male-start.jpegDumbbell Reverse Spider CurlA chest-supported dumbbell curl with an overhand grip, done face down on an incline bench with your arms hanging over the top of the pad. Trains the forearms and biceps with no body momentum.https://media.seto.fit/exercises/dumbbell-reverse-spider-curl/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-reverse-wrist-curl/https://media.seto.fit/exercises/dumbbell-over-bench-wrist-curl/image/male-start.jpegDumbbell Reverse Wrist CurlA kneeling forearm exercise with a dumbbell in each hand, raising the backs of the hands over the edge of a flat bench. Targets the forearm extensors and builds wrist extension strength.https://media.seto.fit/exercises/dumbbell-over-bench-wrist-curl/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-russian-twist/https://media.seto.fit/exercises/dumbbell-russian-twist-with-legs-floor-off/image/male-start.jpegDumbbell Russian TwistA seated rotational core exercise holding one dumbbell in both hands. Turning the dumbbell from one hip to the other trains the obliques and abs against load.https://media.seto.fit/exercises/dumbbell-russian-twist-with-legs-floor-off/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-scott-press/https://media.seto.fit/exercises/dumbbell-scott-press-360-degrees/image/male-start.jpgDumbbell Scott PressA standing dumbbell shoulder exercise where your elbows stay bent about 90 degrees and sweep from in front of your face out to your sides. Trains the front and side delts without pressing to straight arms.https://media.seto.fit/exercises/dumbbell-scott-press-360-degrees/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-seated-calf-raise/https://media.seto.fit/exercises/dumbbell-seated-calf-raise/image/male-start.jpgDumbbell Seated Calf RaiseA seated calf raise on a flat bench with a dumbbell standing on each knee and the balls of your feet on a weight plate. The bent knees shift the work toward the soleus, a free-weight option when no seated calf machine is available.https://media.seto.fit/exercises/dumbbell-seated-calf-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-side-plank-hip-dip/https://media.seto.fit/exercises/dumbbell-side-plank-up-down/image/male-start.jpgDumbbell Side Plank Hip DipA forearm side plank in which you lower and raise your hips while holding a dumbbell on your top hip. The added load makes the obliques work harder to lift and control your torso from side to side.https://media.seto.fit/exercises/dumbbell-side-plank-up-down/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-side-plank/https://media.seto.fit/exercises/dumbbell-elbow-side-plank/image/male-start.jpgDumbbell Side PlankA forearm side plank holding a dumbbell on your top hip. Trains the obliques to keep the trunk from bending sideways, and the dumbbell lets you add load instead of only adding time.https://media.seto.fit/exercises/dumbbell-elbow-side-plank/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-sit-up-to-press/https://media.seto.fit/exercises/dumbbell-close-grip-shoulder-press-sit-up/image/male-start.jpgDumbbell Sit-Up to PressA floor sit-up that ends with a two-dumbbell overhead press, targeting the abs with help from the obliques and shoulders. You press the dumbbells up as your torso rises, finishing seated with arms straight overhead.https://media.seto.fit/exercises/dumbbell-close-grip-shoulder-press-sit-up/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-snatch/https://media.seto.fit/exercises/dumbbell-one-arm-snatch/image/male-start.jpgDumbbell SnatchA one-arm dumbbell lift from the floor to straight-arm overhead in one fast move. Trains hip and leg power through the glutes and quads, with the traps and shoulders guiding the dumbbell overhead.https://media.seto.fit/exercises/dumbbell-one-arm-snatch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-standing-calf-raise/https://media.seto.fit/exercises/dumbbell-standing-calf-raise/image/male-start.jpgDumbbell Standing Calf RaiseA standing calf raise on flat ground with a dumbbell in each hand at your sides. Trains the calves through a full heel raise, with the load held in your hands instead of on your shoulders.https://media.seto.fit/exercises/dumbbell-standing-calf-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-step-up-with-knee-drive/https://media.seto.fit/exercises/dumbbell-step-up-with-knee-raise/image/male-start.jpgDumbbell Step-Up with Knee DriveA dumbbell step-up onto a bench that finishes by driving the free knee up above hip height. Trains the quads and glutes of the working leg and adds hip flexor work and single-leg balance.https://media.seto.fit/exercises/dumbbell-step-up-with-knee-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-straight-arm-crunch/https://media.seto.fit/exercises/dumbbell-straight-arm-crunch/image/male-start.jpegDumbbell Straight Arm CrunchA floor crunch holding one dumbbell in straight arms above your chest, pushing it toward the ceiling as your upper back lifts. Adds load to the crunch to train the abs.https://media.seto.fit/exercises/dumbbell-straight-arm-crunch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-straight-arm-kickback/https://media.seto.fit/exercises/one-arm-reverse-dumbbell-fly/image/male-start.jpgDumbbell Straight Arm KickbackA bent-over, single-arm dumbbell exercise where the straight arm sweeps back from under the shoulder to beside the hip. It trains the rear delts and lats, with the triceps holding the elbow straight.https://media.seto.fit/exercises/one-arm-reverse-dumbbell-fly/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-straight-leg-russian-twist/https://media.seto.fit/exercises/dumbbell-straight-leg-russian-twist/image/male-start.jpegDumbbell Straight Leg Russian TwistA seated rotational core exercise with straight legs held off the floor and one dumbbell in both hands. Targets the obliques and abs through trunk rotation.https://media.seto.fit/exercises/dumbbell-straight-leg-russian-twist/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-swing/https://media.seto.fit/exercises/dumbbell-swing/image/male-start.jpgDumbbell SwingA ballistic hip-hinge swing of one dumbbell held in both hands, targeting the glutes and hamstrings. Builds hip power and conditioning when no kettlebell is available.https://media.seto.fit/exercises/dumbbell-swing/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-toe-touch-crunch/https://media.seto.fit/exercises/dumbbell-suitcase-crunch/image/male-start.jpgDumbbell Toe Touch CrunchA crunch lying on your back with your legs straight up, reaching one dumbbell toward your feet with both hands. Trains the abs through trunk flexion, with the dumbbell adding load.https://media.seto.fit/exercises/dumbbell-suitcase-crunch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-tuck-up/https://media.seto.fit/exercises/over-weight-ab-crunch/image/male-start.jpegDumbbell Tuck-UpA loaded core exercise where you curl up from lying flat while pulling your knees in, bringing a dumbbell from overhead to over your knees. Trains the abs through trunk and hip flexion together.https://media.seto.fit/exercises/over-weight-ab-crunch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-twisting-sit-up/https://media.seto.fit/exercises/dumbbell-straight-arm-twisting-sit-up/image/male-start.jpegDumbbell Twisting Sit-UpA full sit-up holding one dumbbell above you on straight arms, turning your torso to one side at the top and alternating sides each rep. Trains the abs and obliques, with the dumbbell adding load at the end of long arms.https://media.seto.fit/exercises/dumbbell-straight-arm-twisting-sit-up/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dumbbell-waiter-curl/https://media.seto.fit/exercises/dumbbell-waiter-biceps-curl/image/male-start.jpegDumbbell Two-Hand Hammer CurlA standing hammer curl with one dumbbell held vertically, both hands wrapped around its handle. Trains the biceps, brachialis, and forearms with a neutral grip.https://media.seto.fit/exercises/dumbbell-waiter-biceps-curl/video/male.mp42026-07-10yesnono https://seto.fit/exercises/dynamic-butterfly-stretch/https://media.seto.fit/exercises/butterfly-yoga-flaps/image/male-start.jpgDynamic Butterfly StretchA seated inner-thigh mobility drill with the soles of your feet together, gently raising and lowering your knees in a steady rhythm. Used to warm up the adductors and open the hips before squatting or lower-body work.https://media.seto.fit/exercises/butterfly-yoga-flaps/video/male.mp42026-07-10yesnono https://seto.fit/exercises/eagle-arms-neck-stretch/https://media.seto.fit/exercises/eagle-arms-chin-into-chest/image/male-start.jpgEagle Arms Neck StretchA standing stretch with the arms wrapped around each other in front of the face and the head bowed. Stretches the upper traps, rear shoulders, and the area between the shoulder blades.https://media.seto.fit/exercises/eagle-arms-chin-into-chest/video/male.mp42026-07-10yesnono https://seto.fit/exercises/easy-seated-twist/https://media.seto.fit/exercises/easy-seated-twist-pose/image/male-start.jpgEasy Seated TwistA seated cross-legged spinal twist that stretches the obliques and lower back. Used to restore trunk rotation and ease stiffness after training or long periods of sitting.https://media.seto.fit/exercises/easy-seated-twist-pose/video/male.mp42026-07-10yesnono https://seto.fit/exercises/elbow-circles/https://media.seto.fit/exercises/circle-elbow-arm/image/male-start.jpgElbow CirclesA standing shoulder warm-up where the fingertips rest on the shoulders and the elbows draw circles in both directions. Moves the shoulder joint through a shorter lever than full arm circles.https://media.seto.fit/exercises/circle-elbow-arm/video/male.mp42026-07-10yesnono https://seto.fit/exercises/elbow-flexion-and-extension/https://media.seto.fit/exercises/elbow-extension/image/male-start.jpgElbow Flexion and ExtensionA standing, unloaded mobility drill that bends and straightens both elbows through their full range while the upper arms stay by your sides. It warms up the biceps, triceps and elbow joints before arm or pressing work.https://media.seto.fit/exercises/elbow-extension/video/male.mp42026-07-10yesnono https://seto.fit/exercises/elbows-out-triceps-pushdown/https://media.seto.fit/exercises/cable-triceps-push-down-elbow-out-v-bar/image/male-start.jpegElbows Out Triceps PushdownA cable pushdown that starts with your elbows high and flared out to the sides and finishes with straight arms in front of your hips. Trains the triceps, with the lats and rear delts helping to bring the upper arms down.https://media.seto.fit/exercises/cable-triceps-push-down-elbow-out-v-bar/video/male.mp42026-07-10yesnono https://seto.fit/exercises/elevated-diamond-pike-push-up/https://media.seto.fit/exercises/decline-diamond-pike-push-up/image/male-start.jpegElevated Close Grip Pike Push-UpA pike push-up with your feet on a bench and your hands close together on the floor. The narrow hand position shifts more of the work onto the triceps alongside the front delts.https://media.seto.fit/exercises/decline-diamond-pike-push-up/video/male.mp42026-07-10yesnono https://seto.fit/exercises/elevated-pike-shrug/https://media.seto.fit/exercises/elevated-pike-shoulder-shrug/image/male-start.jpgElevated Pike ShrugA straight-arm shrug in a feet-elevated pike, hands on the floor and feet on a box. Trains the traps and serratus by lifting your body with the shoulders alone, and works as a light prep drill for overhead pressing.https://media.seto.fit/exercises/elevated-pike-shoulder-shrug/video/male.mp42026-07-10yesnono https://seto.fit/exercises/extended-side-angle-pose-utthita-parsvakonasana/https://media.seto.fit/exercises/extended-side-angle/image/male-start.jpgExtended Side Angle Pose (Utthita Parsvakonasana)A standing yoga pose in a wide stance, bending sideways over a bent front knee with the forearm on the thigh and the other arm reaching overhead. Stretches the side of the trunk and the inner thighs while the front leg holds a deep bend.https://media.seto.fit/exercises/extended-side-angle/video/male.mp42026-07-10yesnono https://seto.fit/exercises/ez-bar-anti-gravity-press/https://media.seto.fit/exercises/ez-barbell-anti-gravity-press/image/male-start.jpgEZ Bar Anti-Gravity PressA chest-supported press where you lie face down on an incline bench and push an EZ bar forward from face level until your arms are straight. Trains the front delts and the upper back muscles that hold the arms overhead.https://media.seto.fit/exercises/ez-barbell-anti-gravity-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/ez-bar-overhead-triceps-extension/https://media.seto.fit/exercises/ez-bar-overhead-extensions-standing/image/male-start.jpegEZ Bar Overhead Triceps ExtensionA standing overhead triceps extension with an EZ bar, held with a narrow overhand grip on the inner bends. Trains the triceps, especially the long head, through a deep stretch behind the head.https://media.seto.fit/exercises/ez-bar-overhead-extensions-standing/video/male.mp42026-07-10yesnono https://seto.fit/exercises/ez-bar-preacher-curl/https://media.seto.fit/exercises/preacher-curl-ez-bar-wide-grip/image/male-start.jpegEZ Bar Preacher CurlA preacher curl with an EZ bar, the upper arms resting on the pad so the biceps do the work. The angled grip sections are easier on the wrists than a straight bar.https://media.seto.fit/exercises/preacher-curl-ez-bar-wide-grip/video/male.mp42026-07-10yesnono https://seto.fit/exercises/ez-bar-spider-curl/https://media.seto.fit/exercises/spider-curl-ez-bar/image/male-start.jpegEZ Bar Spider CurlA chest-supported biceps curl with an EZ bar, leaning over the top of a preacher bench so your arms hang straight down. The torso cannot help the lift, so the biceps work through a strict range.https://media.seto.fit/exercises/spider-curl-ez-bar/video/male.mp42026-07-10yesnono https://seto.fit/exercises/ez-bar-upright-row/https://media.seto.fit/exercises/upright-row-ez-bar/image/male-start.jpgEZ Bar Upright RowAn EZ-bar pull targeting the lateral delts and upper traps. You hold the bar with a narrow overhand grip on its angled sections and pull it close to your body.https://media.seto.fit/exercises/upright-row-ez-bar/video/male.mp42026-07-10yesnono https://seto.fit/exercises/ez-bar-wrist-curl/https://media.seto.fit/exercises/ez-bar-seated-wrist-curl/image/male-start.jpegEZ Bar Wrist CurlA seated forearm isolation exercise for the wrist flexors, done with an EZ bar. The bends in the bar let the wrists sit at a slight angle while you curl the bar with the wrists alone.https://media.seto.fit/exercises/ez-bar-seated-wrist-curl/video/male.mp42026-07-10yesnono https://seto.fit/exercises/fast-feet/https://media.seto.fit/exercises/fast-feet/image/male-start.jpgFast FeetA conditioning drill of rapid, short steps in place on the balls of your feet. Works the calves and quads and raises the heart rate for warm-ups and intervals.https://media.seto.fit/exercises/fast-feet/video/male.mp42026-07-10yesnono https://seto.fit/exercises/feet-elevated-barbell-glute-bridge/https://media.seto.fit/exercises/barbell-feet-elevated-glute-bridge/image/male-start.jpgFeet Elevated Barbell Glute BridgeA barbell glute bridge with both heels on a box and your shoulders on the floor. Raising the feet lengthens the range at the hips, training the glutes and hamstrings.https://media.seto.fit/exercises/barbell-feet-elevated-glute-bridge/video/male.mp42026-07-10yesnono https://seto.fit/exercises/feet-elevated-dumbbell-figure-four-glute-bridge/https://media.seto.fit/exercises/dumbbell-feet-elevated-figure-four-glute-bridge/image/male-start.jpgFeet Elevated Dumbbell Figure Four Glute BridgeA single-leg glute bridge with the working foot on a box, the free ankle resting across the working knee, and a dumbbell on the hips. The raised foot adds range, loading one glute at a time.https://media.seto.fit/exercises/dumbbell-feet-elevated-figure-four-glute-bridge/video/male.mp42026-07-10yesnono https://seto.fit/exercises/feet-elevated-dumbbell-glute-bridge/https://media.seto.fit/exercises/dumbbell-feet-elevated-glute-bridge/image/male-start.jpgFeet Elevated Dumbbell Glute BridgeA dumbbell glute bridge with both heels on a box and your shoulders on the floor. Raising the feet lengthens the range at the hips, training the glutes and hamstrings.https://media.seto.fit/exercises/dumbbell-feet-elevated-glute-bridge/video/male.mp42026-07-10yesnono https://seto.fit/exercises/feet-elevated-glute-bridge/https://media.seto.fit/exercises/chair-feet-elevated-glute-bridge/image/male-start.jpgFeet Elevated Glute BridgeA bodyweight glute bridge with both heels raised on a box or sturdy chair. The raised feet add range and put more of the work on the hamstrings than a floor bridge.https://media.seto.fit/exercises/chair-feet-elevated-glute-bridge/video/male.mp42026-07-10yesnono https://seto.fit/exercises/feet-elevated-mini-band-glute-bridge/https://media.seto.fit/exercises/banded-feet-elevated-hip-thrusters/image/male-start.jpgFeet Elevated Mini Band Glute BridgeA glute bridge with your heels on a box and a mini band around your lower shins, targeting the glutes and hamstrings. Raising the feet adds range at the hips and shifts more work to the hamstrings.https://media.seto.fit/exercises/banded-feet-elevated-hip-thrusters/video/male.mp42026-07-10yesnono https://seto.fit/exercises/feet-elevated-staggered-stance-barbell-glute-bridge/https://media.seto.fit/exercises/barbell-feet-elevated-staggered-glute-bridge/image/male-start.jpgFeet Elevated Staggered Stance Barbell Glute BridgeA barbell glute bridge from the floor with both heels on a box and one foot placed closer to your hips than the other. The nearer leg does most of the work, so each side is trained in turn.https://media.seto.fit/exercises/barbell-feet-elevated-staggered-glute-bridge/video/male.mp42026-07-10yesnono https://seto.fit/exercises/feet-elevated-staggered-stance-dumbbell-glute-bridge/https://media.seto.fit/exercises/dumbbell-feet-elevated-staggered-glute-bridge/image/male-start.jpgFeet Elevated Staggered Stance Dumbbell Glute BridgeA glute bridge with a dumbbell held across your hips and both feet on a box in a staggered stance: one foot flat, the other further forward on its heel. The flat-foot leg does most of the work, training the glutes and hamstrings one side at a time.https://media.seto.fit/exercises/dumbbell-feet-elevated-staggered-glute-bridge/video/male.mp42026-07-10yesnono https://seto.fit/exercises/feet-elevated-staggered-stance-glute-bridge/https://media.seto.fit/exercises/bodyweight-feet-elevated-staggered-glute-bridge/image/male-start.jpgFeet Elevated Staggered Stance Glute BridgeA glute bridge with both feet on a box in a staggered stance: one foot flat, the other further forward on its heel. The flat-foot leg does most of the work, training the glutes and hamstrings one side at a time.https://media.seto.fit/exercises/bodyweight-feet-elevated-staggered-glute-bridge/video/male.mp42026-07-10yesnono https://seto.fit/exercises/feet-elevated-suspension-trainer-row/https://media.seto.fit/exercises/suspension-trainer-with-grips-inverted-row/image/male-start.jpgFeet Elevated Suspension Trainer RowA suspension trainer row with your heels resting on a flat bench, so your body starts close to horizontal. The hardest foot position of the suspension row, training the lats and upper back.https://media.seto.fit/exercises/suspension-trainer-with-grips-inverted-row/video/male.mp42026-07-10yesnono https://seto.fit/exercises/feet-together-barbell-squat/https://media.seto.fit/exercises/feet-together-barbell-squats/image/male-start.jpgFeet Together Barbell SquatA barbell back squat with the feet side by side and nearly touching. The narrow stance drives the knees forward and shifts more of the work onto the quads, so it is done with a lighter load than a standard back squat.https://media.seto.fit/exercises/feet-together-barbell-squats/video/male.mp42026-07-10yesnono https://seto.fit/exercises/feet-up-barbell-bench-press/https://media.seto.fit/exercises/barbell-hooklying-bench-press-close-elbows/image/male-start.jpgFeet Up Barbell Bench PressA barbell bench press with knees bent and both feet up on the bench. Taking the legs out of the lift makes the chest, front delts, and triceps press without leg drive or a big back arch.https://media.seto.fit/exercises/barbell-hooklying-bench-press-close-elbows/video/male.mp42026-07-10yesnono https://seto.fit/exercises/figure-four-glute-bridge/https://media.seto.fit/exercises/bodyweight-feet-elevated-figure-four-glute-bridge/image/male-start.jpgFigure Four Glute BridgeA single-leg bodyweight glute bridge with the working heel on a box and the other ankle crossed over that knee in a figure-four shape. Trains the glutes and hamstrings one leg at a time while the shoulders stay on the floor.https://media.seto.fit/exercises/bodyweight-feet-elevated-figure-four-glute-bridge/video/male.mp42026-07-10yesnono https://seto.fit/exercises/fire-hydrant-circles/https://media.seto.fit/exercises/fire-hydrant-circle-bodyweight/image/male-start.jpgFire Hydrant CirclesA quadruped hip exercise in which the lifted, bent knee draws small circles out to the side and back. Trains the glutes and hip abductors and improves control of the pelvis.https://media.seto.fit/exercises/fire-hydrant-circle-bodyweight/video/male.mp42026-07-10yesnono https://seto.fit/exercises/floor-seated-cable-row/https://media.seto.fit/exercises/cable-seated-on-floor-row/image/male-start.jpgFloor Seated Cable RowA cable row done sitting on the floor with legs straight, pulling from the low pulley. It trains the lats and upper back without a row station or foot platform.https://media.seto.fit/exercises/cable-seated-on-floor-row/video/male.mp42026-07-10yesnono https://seto.fit/exercises/floor-triceps-dip/https://media.seto.fit/exercises/floor-tricep-dip/image/male-start.jpgFloor Triceps DipA bodyweight triceps exercise done seated on the floor with your hands behind your hips. Straightening your elbows lifts your hips off the floor, training the triceps with help from the front delts.https://media.seto.fit/exercises/floor-tricep-dip/video/male.mp42026-07-10yesnono https://seto.fit/exercises/foam-roll-calves/https://media.seto.fit/exercises/foam-roller-calves/image/male-start.jpgFoam Roll CalvesA self-myofascial release drill targeting the calves, one leg at a time. Used before training or after sessions to reduce stiffness and improve ankle motion.https://media.seto.fit/exercises/foam-roller-calves/video/male.mp42026-07-10yesnono https://seto.fit/exercises/foam-roll-quads/https://media.seto.fit/exercises/foam-roller-quads/image/male-start.jpgFoam Roll QuadsA self-myofascial release drill targeting the quadriceps. Used before training or after sessions to reduce stiffness and improve knee and hip motion.https://media.seto.fit/exercises/foam-roller-quads/video/male.mp452026-07-10yesnono https://seto.fit/exercises/folded-arms-behind-back-shoulder-stretch/https://media.seto.fit/exercises/arms-behind-back-shoulder-flexor-stretch/image/male-start.jpgFolded Arms Behind Back Shoulder StretchA standing, no-equipment shoulder stretch with both arms folded behind your back and the forearms crossed over your lower back. Stretches the back and outside of both shoulders by turning the upper arms inward.https://media.seto.fit/exercises/arms-behind-back-shoulder-flexor-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/forearm-plank-cat-cow/https://media.seto.fit/exercises/elbow-push-plank-up/image/male-start.jpegForearm Plank Cat-CowA forearm plank on your toes in which you move your spine between a slight arch and a rounded upper back. Trains the abs, with the obliques working to hold the plank.https://media.seto.fit/exercises/elbow-push-plank-up/video/male.mp42026-07-10yesnono https://seto.fit/exercises/forward-step-with-biceps-curl/https://media.seto.fit/exercises/biceps-curl-front-step/image/male-start.jpegForward Step with Biceps CurlA low-impact conditioning drill that pairs a forward step with an unloaded curl of both arms. Used for warm-ups and light aerobic work, keeping your arms and legs moving together.https://media.seto.fit/exercises/biceps-curl-front-step/video/male.mp42026-07-10yesnono https://seto.fit/exercises/glute-bridge-with-alternating-leg-extension/https://media.seto.fit/exercises/bridge-with-alternating-leg-raise/image/male-start.jpgGlute Bridge with Alternating Leg ExtensionA glute bridge held at the top while you straighten one knee at a time. Trains the glutes and hamstrings to keep the hips up and level on one supporting leg.https://media.seto.fit/exercises/bridge-with-alternating-leg-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/goal-post-arm-raise/https://media.seto.fit/exercises/chest-raise-and-rotate/image/male-start.jpgGoal Post Arm RaiseA standing bodyweight shoulder drill that moves the arms from bent in front of the body to upper arms at shoulder height with forearms pointing straight up. Used in warm-ups to open the chest and mobilise the shoulders before pressing or pulling.https://media.seto.fit/exercises/chest-raise-and-rotate/video/male.mp42026-07-10yesnono https://seto.fit/exercises/goblet-curl/https://media.seto.fit/exercises/single-dumbbell-biceps-curls/image/male-start.jpegGoblet CurlA standing biceps curl with one dumbbell held upright in both hands, palms cupping the underside of its top end. Trains the biceps and forearms with both arms sharing one weight.https://media.seto.fit/exercises/single-dumbbell-biceps-curls/video/male.mp42026-07-10yesnono https://seto.fit/exercises/goblet-curtsy-lunge/https://media.seto.fit/exercises/dumbbell-goblet-curtsy-lunge/image/male-start.jpgGoblet Curtsy LungeA curtsy lunge with one dumbbell held vertically at the chest. Trains the glutes, quads, and adductors while the goblet hold keeps the torso upright.https://media.seto.fit/exercises/dumbbell-goblet-curtsy-lunge/video/male.mp42026-07-10yesnono https://seto.fit/exercises/goblet-front-foot-elevated-split-squat/https://media.seto.fit/exercises/dumbbell-goblet-split-squat-front-foot-elevanted/image/male-start.jpgGoblet Front Foot Elevated Split SquatA split squat with the front foot on a low step and one dumbbell held upright at the chest. The raised front foot lets you sink deeper, training the quads and glutes one leg at a time.https://media.seto.fit/exercises/dumbbell-goblet-split-squat-front-foot-elevanted/video/male.mp42026-07-10yesnono https://seto.fit/exercises/goblet-lateral-lunge/https://media.seto.fit/exercises/dumbbell-side-lunge-single-leg/image/male-start.jpgGoblet Lateral LungeA side lunge holding one dumbbell upright at the chest. One foot steps out wide and that knee bends while the other leg stays straight, training the quads, glutes, and adductors.https://media.seto.fit/exercises/dumbbell-side-lunge-single-leg/video/male.mp42026-07-10yesnono https://seto.fit/exercises/goblet-reverse-lunge/https://media.seto.fit/exercises/dumbbell-goblet-reverse-lunge/image/male-start.jpgGoblet Reverse LungeA reverse lunge holding one dumbbell vertically at the chest. Targets the quads and glutes and builds single-leg strength with the load kept in front.https://media.seto.fit/exercises/dumbbell-goblet-reverse-lunge/video/male.mp42026-07-10yesnono https://seto.fit/exercises/goblet-side-squat/https://media.seto.fit/exercises/dumbbell-side-squat-side-to-side/image/male-start.jpgGoblet Side SquatA wide-stance squat that shifts side to side while holding one dumbbell vertically at the chest. Your feet stay in place as you sit into one bent leg with the other straight, training the quads, glutes and inner thighs.https://media.seto.fit/exercises/dumbbell-side-squat-side-to-side/video/male.mp42026-07-10yesnono https://seto.fit/exercises/goblet-split-squat/https://media.seto.fit/exercises/dumbbell-goblet-split-squat/image/male-start.jpgGoblet Split SquatA split squat holding one dumbbell upright at your chest with both hands. Trains the quads and glutes one leg at a time, and the front-held weight keeps your torso upright.https://media.seto.fit/exercises/dumbbell-goblet-split-squat/video/male.mp42026-07-10yesnono https://seto.fit/exercises/goblet-squat-with-press-out/https://media.seto.fit/exercises/dumbbell-press-squat/image/male-start.jpgGoblet Squat with Press OutA wide-stance goblet squat with a pause at the bottom, where you press the dumbbell straight out from your chest before standing up. Trains the quads and glutes, and adds front shoulder and chest work.https://media.seto.fit/exercises/dumbbell-press-squat/video/male.mp42026-07-10yesnono https://seto.fit/exercises/hack-squat-calf-raise/https://media.seto.fit/exercises/calf-raise-on-hack-squat-machine/image/male-start.jpgHack Squat Calf RaiseA calf raise performed standing in a hack squat machine with your shoulders under the shoulder pads. The machine loads your shoulders while only your ankles move, training the calves.https://media.seto.fit/exercises/calf-raise-on-hack-squat-machine/video/male.mp42026-07-10yesnono https://seto.fit/exercises/half-kneeling-dumbbell-low-to-high-woodchop/https://media.seto.fit/exercises/dumbbell-half-kneeling-wood-chopper/image/male-start.jpgHalf Kneeling Dumbbell Low-to-High WoodchopA half-kneeling rotational dumbbell exercise that lifts one dumbbell diagonally from beside one hip to above the opposite shoulder. Trains the obliques and abs with the legs fixed, so the trunk does the turning.https://media.seto.fit/exercises/dumbbell-half-kneeling-wood-chopper/video/male.mp42026-07-10yesnono https://seto.fit/exercises/half-kneeling-dumbbell-shoulder-press/https://media.seto.fit/exercises/dumbbell-half-kneeling-military-press/image/male-start.jpgHalf Kneeling Dumbbell Shoulder PressA dumbbell overhead press performed from a half-kneeling position, targeting the front and side delts with triceps assistance. Kneeling removes leg drive, so your stomach and glutes must hold the torso upright through every rep.https://media.seto.fit/exercises/dumbbell-half-kneeling-military-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/half-kneeling-kettlebell-press/https://media.seto.fit/exercises/kettlebell-half-kneeling-shoulder-press/image/male-start.jpgHalf Kneeling Kettlebell PressA single-arm kettlebell overhead press done half kneeling, targeting the front and lateral delts. Kneeling on one knee removes leg drive and makes your glutes and trunk keep the pelvis level.https://media.seto.fit/exercises/kettlebell-half-kneeling-shoulder-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/half-kneeling-landmine-press/https://media.seto.fit/exercises/landmine-half-kneeling-single-arm-overhead-press/image/male-start.jpgHalf Kneeling Landmine PressA half-kneeling, single-arm landmine press targeting the front delts, upper chest, and triceps. Kneeling removes leg drive and lean-back, so the trunk has to resist rotation on a narrow base.https://media.seto.fit/exercises/landmine-half-kneeling-single-arm-overhead-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/half-kneeling-medicine-ball-woodchop/https://media.seto.fit/exercises/med-ball-half-kneeling-wood-choppers/image/male-start.jpgHalf Kneeling Medicine Ball WoodchopA half-kneeling rotational exercise that carries a medicine ball diagonally from beside one hip to above the opposite shoulder. It trains the obliques, and the kneeling stance keeps your hips from helping the turn.https://media.seto.fit/exercises/med-ball-half-kneeling-wood-choppers/video/male.mp42026-07-10yesnono https://seto.fit/exercises/half-kneeling-quad-stretch/https://media.seto.fit/exercises/crescent-moon-pose-quad-stretch-with-block/image/male-start.jpgHalf Kneeling Quad StretchA half-kneeling stretch for the quads and hip flexors of the rear leg, with the top of the rear foot resting on a box behind you. The deep knee bend stretches the front of the thigh more than a standard kneeling hip flexor stretch.https://media.seto.fit/exercises/crescent-moon-pose-quad-stretch-with-block/video/male.mp42026-07-10yesnono https://seto.fit/exercises/half-kneeling-resistance-band-row/https://media.seto.fit/exercises/resistance-band-cable-row/image/male-start.jpgHalf Kneeling Resistance Band RowA half-kneeling band row with the elbows flared out at shoulder height. Trains the rear delts and upper back, and the kneeling base keeps the legs out of the pull.https://media.seto.fit/exercises/resistance-band-cable-row/video/male.mp42026-07-10yesnono https://seto.fit/exercises/half-kneeling-wall-quad-stretch/https://media.seto.fit/exercises/bulgarian-split-squat-stretch/image/male-start.jpgHalf Kneeling Wall Quad StretchA half-kneeling stretch for the quads and hip flexors of the rear leg, with the rear knee on the floor near a wall and that shin resting up the wall. The deep knee bend stretches the front of the thigh more than a standard kneeling hip flexor stretch.https://media.seto.fit/exercises/bulgarian-split-squat-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/half-lotus-stretch/https://media.seto.fit/exercises/half-lotus/image/male-start.jpgHalf Lotus StretchA seated hip stretch in which one leg stays straight and the other bends with the knee out to the side, the foot resting sole up on the opposite thigh. It opens the hip and stretches the outer glutes of the bent leg.https://media.seto.fit/exercises/half-lotus/video/male.mp42026-07-10yesnono https://seto.fit/exercises/half-monkey-pose-ardha-hanumanasana/https://media.seto.fit/exercises/half-monkey-pose/image/male-start.jpgHalf Monkey Pose (Ardha Hanumanasana)A kneeling yoga stretch in which one leg straightens forward and the torso folds over it. It stretches the hamstrings and calf of the front leg.https://media.seto.fit/exercises/half-monkey-pose/video/male.mp42026-07-10yesnono https://seto.fit/exercises/half-neck-roll/https://media.seto.fit/exercises/half-neck-rolls/image/male-start.jpgHalf Neck RollA standing neck mobility drill that rolls your head in a half circle from one side, through a chin-toward-chest position, to the other. It loosens the neck and upper traps without taking the head backward.https://media.seto.fit/exercises/half-neck-rolls/video/male.mp42026-07-10yesnono https://seto.fit/exercises/half-squat-mini-band-hip-abduction/https://media.seto.fit/exercises/resistance-band-standing-hip-abduction/image/male-start.jpgHalf Squat Mini Band Hip AbductionA banded hip abduction done from a half squat, pressing the knees out against a mini band. Targets the outer hips and glutes with only a band.https://media.seto.fit/exercises/resistance-band-standing-hip-abduction/video/male.mp42026-07-10yesnono https://seto.fit/exercises/hand-supported-gate-pose/https://media.seto.fit/exercises/gate-pose-variation-arm-extended-on-side/image/male-start.jpgHand Supported Gate PoseA kneeling side-bending stretch supported on one hand, with the other leg straight out to the side and the free arm reaching overhead. Stretches and works the obliques along the upper side of the trunk.https://media.seto.fit/exercises/gate-pose-variation-arm-extended-on-side/video/male.mp42026-07-10yesnono https://seto.fit/exercises/hanging-oblique-knee-raise/https://media.seto.fit/exercises/hanging-oblique-crunches/image/male-start.jpegHanging Oblique Knee RaiseA hanging core exercise where you raise bent knees up and toward one side, then the other. Trains the obliques and abs through a twisting knee raise.https://media.seto.fit/exercises/hanging-oblique-crunches/video/male.mp42026-07-10yesnono https://seto.fit/exercises/headstand/https://media.seto.fit/exercises/headstand/image/male-start.jpgHeadstandA supported headstand on the forearms with the hands clasped around the back of the head. Builds shoulder and trunk strength, body-line control, and balance upside down.https://media.seto.fit/exercises/headstand/video/male.mp42026-07-10yesnono https://seto.fit/exercises/heel-elevated-goblet-squat/https://media.seto.fit/exercises/narrow-stance-heels-elevated-dumbbell-goblet-squats/image/male-start.jpgHeel Elevated Goblet SquatA goblet squat with the heels raised on a weight plate, holding one dumbbell upright against the chest. The raised heels let the knees travel further forward, keeping the torso upright and the work on the quads.https://media.seto.fit/exercises/narrow-stance-heels-elevated-dumbbell-goblet-squats/video/male.mp42026-07-10yesnono https://seto.fit/exercises/heel-touches/https://media.seto.fit/exercises/heel-touches/image/male-start.jpegHeel TouchesA bodyweight core exercise lying on your back with knees bent, reaching one hand toward the same-side heel by bending the torso sideways. Trains the obliques, with the abs holding the shoulders off the floor.https://media.seto.fit/exercises/heel-touches/video/male.mp42026-07-10yesnono https://seto.fit/exercises/high-dumbbell-curl/https://media.seto.fit/exercises/dumbbell-high-curl/image/male-start.jpegHigh Dumbbell CurlA standing dumbbell curl with both upper arms held out to the sides at shoulder height, curling the dumbbells in toward your ears. Trains the biceps with the most tension at the start of the curl.https://media.seto.fit/exercises/dumbbell-high-curl/video/male.mp42026-07-10yesnono https://seto.fit/exercises/high-resistance-band-hammer-curl/https://media.seto.fit/exercises/band-cross-chest-biceps-curl/image/female-start.jpegHigh Resistance Band Hammer CurlA standing band curl with the band anchored at shoulder height in front of you and a neutral grip. Your upper arms stay level while the elbows bend, training the biceps and forearms.https://media.seto.fit/exercises/band-cross-chest-biceps-curl/video/female.mp42026-07-10yesnono https://seto.fit/exercises/horizontal-leg-press/https://media.seto.fit/exercises/horizontal-leg-press/image/male-start.jpgHorizontal Leg PressA seated leg press on a horizontal machine where the seat slides back along rails away from a fixed footplate. Trains the quads and glutes with the back fully supported.https://media.seto.fit/exercises/horizontal-leg-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/hyperextension-bench-oblique-crunch/https://media.seto.fit/exercises/45-degree-bicycle-twist-knee-to-elbow/image/male-start.jpegHyperextension Bench Oblique CrunchA twisting crunch on a 45-degree hyperextension bench that trains the obliques and abs. Lying on your side, you turn your torso to bring one elbow toward the opposite knee.https://media.seto.fit/exercises/45-degree-bicycle-twist-knee-to-elbow/video/male.mp42026-07-10yesnono https://seto.fit/exercises/hyperextension-bench-side-bend/https://media.seto.fit/exercises/45-degree-side-bend/image/male-start.jpegHyperextension Bench Side BendA side bend on a 45-degree hyperextension bench that trains the obliques through a long range. You lower your torso sideways toward the floor, then lift it above the line of your legs.https://media.seto.fit/exercises/45-degree-side-bend/video/male.mp42026-07-10yesnono https://seto.fit/exercises/in-and-out-jump-squat/https://media.seto.fit/exercises/in-and-out-squats-jump-bodyweight/image/male-start.jpgIn and Out Jump SquatA plyometric squat that alternates jumping out into a wide squat and back into a narrow squat. Works the quads, glutes, and adductors and builds leg power and conditioning.https://media.seto.fit/exercises/in-and-out-squats-jump-bodyweight/video/male.mp42026-07-10yesnono https://seto.fit/exercises/incline-bench-dumbbell-preacher-curl/https://media.seto.fit/exercises/dumbbell-standing-one-arm-curl-over-incline-bench/image/male-start.jpegIncline Bench Dumbbell Preacher CurlA one-arm standing dumbbell curl with the upper arm resting over the top of a steeply inclined bench back, which works as a preacher pad. Trains the biceps with strict elbow flexion when no preacher bench is available.https://media.seto.fit/exercises/dumbbell-standing-one-arm-curl-over-incline-bench/video/male.mp42026-07-10yesnono https://seto.fit/exercises/incline-bench-kettlebell-preacher-curl/https://media.seto.fit/exercises/kettlebell-preacher-curl/image/male-start.jpgIncline Bench Kettlebell Preacher CurlA one-arm standing kettlebell curl with the upper arm resting over the top of a steeply inclined bench back, which works as a preacher pad. Trains the biceps with strict elbow flexion when no preacher bench is available.https://media.seto.fit/exercises/kettlebell-preacher-curl/video/male.mp42026-07-10yesnono https://seto.fit/exercises/incline-bodyweight-triceps-extension/https://media.seto.fit/exercises/incline-diamond-push-up-on-bench/image/male-start.jpegIncline Bodyweight Triceps ExtensionA bodyweight triceps exercise done in an incline plank with your hands on a flat bench. You lower your forearms onto the bench and press back to straight arms, training elbow extension.https://media.seto.fit/exercises/incline-diamond-push-up-on-bench/video/male.mp42026-07-10yesnono https://seto.fit/exercises/incline-dumbbell-front-raise/https://media.seto.fit/exercises/dumbbell-incline-front-raise/image/male-start.jpgIncline Dumbbell Front RaiseAn isolation shoulder exercise targeting the front delts, done seated back on an incline bench. The recline removes body swing and makes the bottom of the raise harder.https://media.seto.fit/exercises/dumbbell-incline-front-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/incline-dumbbell-hammer-curl/https://media.seto.fit/exercises/dumbbell-incline-hammer-simultaneous-curl/image/male-start.jpegIncline Dumbbell Hammer CurlA seated dumbbell curl on an incline bench with palms facing each other. The incline starts the biceps in a lengthened position, and the neutral grip adds forearm work.https://media.seto.fit/exercises/dumbbell-incline-hammer-simultaneous-curl/video/male.mp42026-07-10yesnono https://seto.fit/exercises/incline-dumbbell-overhead-triceps-extension/https://media.seto.fit/exercises/dumbbell-incline-two-arm-extension/image/male-start.jpegIncline Dumbbell Overhead Triceps ExtensionAn overhead triceps extension with one dumbbell held in both hands while you sit back against an incline bench. The reclined torso keeps your lower back supported and loads the triceps in a long, stretched position behind your head.https://media.seto.fit/exercises/dumbbell-incline-two-arm-extension/video/male.mp42026-07-10yesnono https://seto.fit/exercises/incline-dumbbell-shrug/https://media.seto.fit/exercises/dumbbell-incline-shrug/image/male-start.jpgIncline Dumbbell ShrugA dumbbell shrug done seated against an incline bench, targeting the upper trapezius. The backrest removes leg drive and torso swing, so the traps do the lifting.https://media.seto.fit/exercises/dumbbell-incline-shrug/video/male.mp42026-07-10yesnono https://seto.fit/exercises/incline-dumbbell-svend-press/https://media.seto.fit/exercises/dumbbell-incline-svend-close-grip-press/image/male-start.jpgIncline Dumbbell Svend PressAn incline-bench press where you squeeze one dumbbell between your flat palms and press it from over your upper chest to arm's length. Targets the upper chest with added front delt involvement.https://media.seto.fit/exercises/dumbbell-incline-svend-close-grip-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/incline-dumbbell-triceps-extension/https://media.seto.fit/exercises/dumbbell-incline-triceps-extension/image/male-start.jpegIncline Dumbbell Triceps ExtensionA two-dumbbell overhead triceps extension done with your back on an incline bench. The incline sets your upper arms further overhead, so the triceps work from a long stretch behind your head.https://media.seto.fit/exercises/dumbbell-incline-triceps-extension/video/male.mp42026-07-10yesnono https://seto.fit/exercises/incline-resistance-band-curl/https://media.seto.fit/exercises/band-incline-biceps-curl/image/female-start.jpegIncline Resistance Band CurlA biceps curl done lying back on an incline bench with a resistance band routed under the bench. The incline puts your arms behind your torso, so the biceps work from a stretched start.https://media.seto.fit/exercises/band-incline-biceps-curl/video/female.mp42026-07-10yesnono https://seto.fit/exercises/incline-resistance-band-flye/https://media.seto.fit/exercises/band-incline-fly/image/female-start.jpgIncline Resistance Band FlyeA chest fly lying on an incline bench with a resistance band passed under the back of the bench. Trains the upper chest through a wide arc, with the band pulling hardest near the top.https://media.seto.fit/exercises/band-incline-fly/video/female.mp42026-07-10yesnono https://seto.fit/exercises/incline-resistance-band-hammer-curl/https://media.seto.fit/exercises/band-incline-hammer-curl/image/female-start.jpegIncline Resistance Band Hammer CurlA hammer curl done seated on an incline bench, with a resistance band looped around the bench base. Trains the biceps and forearms from a stretched start with the arms hanging behind the torso.https://media.seto.fit/exercises/band-incline-hammer-curl/video/female.mp42026-07-10yesnono https://seto.fit/exercises/incline-side-lying-dumbbell-lateral-raise/https://media.seto.fit/exercises/dumbbell-incline-one-arm-lateral-raise/image/male-start.jpgIncline Side Lying Dumbbell Lateral RaiseA one-arm lateral raise done lying on your side along an incline bench. The angle keeps tension on the side delt from the bottom of the rep and lets the arm travel above shoulder height.https://media.seto.fit/exercises/dumbbell-incline-one-arm-lateral-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/incline-svend-press/https://media.seto.fit/exercises/svend-press-incline-bench/image/male-start.jpgIncline Svend PressAn incline-bench plate press where you squeeze one plate between your palms and press it from your chest to arm's length. Targets the upper chest with added front delt involvement.https://media.seto.fit/exercises/svend-press-incline-bench/video/male.mp42026-07-10yesnono https://seto.fit/exercises/iron-cross-stretch/https://media.seto.fit/exercises/iron-cross-stretch/image/male-start.jpgIron Cross StretchA lying stretch where one bent leg crosses over the other while both shoulders stay on the floor. It stretches the glutes and outer hip, with a gentle twist through the lower back.https://media.seto.fit/exercises/iron-cross-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/jefferson-split-squat/https://media.seto.fit/exercises/barbell-jefferson-split-squat/image/male-start.jpgJefferson Split SquatA split squat holding a barbell at arm's length between your legs, with one foot in front of the bar and one behind. Trains the quads and glutes one leg at a time while the bar hangs close to your center.https://media.seto.fit/exercises/barbell-jefferson-split-squat/video/male.mp42026-07-10yesnono https://seto.fit/exercises/jefferson-squat/https://media.seto.fit/exercises/barbell-jefferson-squat/image/male-start.jpgJefferson SquatA barbell squat performed straddling a bar that runs front to back between the legs, with one hand in front of the body and one behind. Trains the quads and glutes, with the wide stance adding work for the inner thighs.https://media.seto.fit/exercises/barbell-jefferson-squat/video/male.mp42026-07-10yesnono https://seto.fit/exercises/jogging/https://media.seto.fit/exercises/jogging/image/male-start.jpgJoggingRunning at an easy, steady pace on flat ground, working the quads, calves, glutes, and hamstrings. Used for aerobic conditioning, warm-ups, and recovery sessions.https://media.seto.fit/exercises/jogging/video/male.mp42026-07-10yesnono https://seto.fit/exercises/jump-rope-face-pull/https://media.seto.fit/exercises/jump-rope-face-pull/image/male-start.jpgJump Rope Face PullA bodyweight face pull with a jump rope looped around a sturdy post: you lean back on straight arms and pull your body upright. Trains the rear delts and upper back.https://media.seto.fit/exercises/jump-rope-face-pull/video/male.mp42026-07-10yesnono https://seto.fit/exercises/jumping-pistol-squat/https://media.seto.fit/exercises/jumping-pistol-squat/image/male-start.jpgJumping Pistol SquatA single-leg squat that finishes with a jump off the working leg, hands on the hips. Builds explosive single-leg power in the quads and glutes along with landing control.https://media.seto.fit/exercises/jumping-pistol-squat/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kettlebell-bulgarian-split-squat/https://media.seto.fit/exercises/kettlebell-bulgarian-split-squat-right/image/male-start.jpgKettlebell Bulgarian Split SquatA rear-foot-elevated split squat with a kettlebell in each hand at your sides. It trains the quads and glutes of the front leg while challenging single-leg balance and showing side-to-side strength differences.https://media.seto.fit/exercises/kettlebell-bulgarian-split-squat-right/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kettlebell-calf-raise/https://media.seto.fit/exercises/kettlebell-calf-raise/image/male-start.jpgKettlebell Calf RaiseA standing calf raise on flat ground with a kettlebell in each hand at your sides. Trains the calves through a full heel raise, with the load hanging from your hands.https://media.seto.fit/exercises/kettlebell-calf-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kettlebell-clean-and-press/https://media.seto.fit/exercises/kettlebell-single-arm-clean-and-press/image/male-start.jpgKettlebell Clean and PressA one-arm kettlebell lift that cleans the kettlebell from the floor to the rack at your shoulder, then presses it overhead. Trains hip drive through the glutes and hamstrings and pressing strength through the shoulder.https://media.seto.fit/exercises/kettlebell-single-arm-clean-and-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kettlebell-concentration-curl/https://media.seto.fit/exercises/kettlebell-concentration-curl/image/male-start.jpgKettlebell Concentration CurlA seated single-arm curl holding a kettlebell by the handle, with the upper arm resting against the inner thigh. Keeping the upper arm fixed isolates the biceps with little body momentum.https://media.seto.fit/exercises/kettlebell-concentration-curl/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kettlebell-deficit-sumo-squat/https://media.seto.fit/exercises/kettlebell-sumo-squat-off-stepbox/image/male-start.jpgKettlebell Deficit Sumo SquatA wide-stance kettlebell squat standing with one foot on each of two raised steps, so the kettlebell can hang between your legs below foot level. Trains the quads, glutes, and adductors.https://media.seto.fit/exercises/kettlebell-sumo-squat-off-stepbox/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kettlebell-front-raise/https://media.seto.fit/exercises/kettlebell-front-raise/image/male-start.jpgKettlebell Front RaiseA standing shoulder raise with one kettlebell held in both hands, targeting the front delts. Useful for building anterior shoulder size with a single implement.https://media.seto.fit/exercises/kettlebell-front-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kettlebell-glute-bridge-pullover/https://media.seto.fit/exercises/kettlebell-decline-skull-crusher/image/male-start.jpgKettlebell Glute Bridge PulloverA two-hand kettlebell pullover done while holding a glute bridge on the floor. Straight arms move the kettlebell from over your chest to behind your head and back, training the lats while the glutes keep your hips raised.https://media.seto.fit/exercises/kettlebell-decline-skull-crusher/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kettlebell-glute-bridge/https://media.seto.fit/exercises/kettlebell-glute-bridge/image/male-start.jpgKettlebell Glute BridgeA floor glute bridge with a kettlebell held on your hips. Trains the glutes and hamstrings through hip extension, with your shoulders and head staying on the floor.https://media.seto.fit/exercises/kettlebell-glute-bridge/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kettlebell-goblet-curl/https://media.seto.fit/exercises/kettlebell-goblet-curl/image/male-start.jpgKettlebell Goblet CurlA standing biceps curl with one kettlebell held by its sides in both hands, handle pointing up. Targets the biceps with some forearm work and suits lifters who train with a single kettlebell.https://media.seto.fit/exercises/kettlebell-goblet-curl/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kettlebell-good-morning/https://media.seto.fit/exercises/good-mornings-kettlebell/image/male-start.jpgKettlebell Good MorningA kettlebell hip-hinge exercise with the kettlebell held against your upper chest. Trains the hamstrings and glutes with a light, accessible load and a wide stance.https://media.seto.fit/exercises/good-mornings-kettlebell/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kettlebell-gorilla-row/https://media.seto.fit/exercises/kettlebell-gorilla-row/image/male-start.jpgKettlebell Gorilla RowA bent-over row with two kettlebells on the floor, rowing one arm at a time while the other hand pushes down on its kettlebell. Trains the lats and upper back from a wide stance with the torso close to horizontal.https://media.seto.fit/exercises/kettlebell-gorilla-row/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kettlebell-hip-thrust/https://media.seto.fit/exercises/kettlebell-hip-thrusts-with-bench/image/male-start.jpgKettlebell Hip ThrustA hip thrust with a kettlebell held on the hips and the upper back supported on a flat bench. Targets the glutes with secondary hamstring involvement and builds hip extension strength.https://media.seto.fit/exercises/kettlebell-hip-thrusts-with-bench/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kettlebell-lateral-lunge/https://media.seto.fit/exercises/kettlebell-lateral-lunge/image/male-start.jpgKettlebell Lateral LungeA side-to-side lunge holding a kettlebell in each hand, targeting the quads, glutes, and adductors. Useful for building frontal-plane leg strength and control.https://media.seto.fit/exercises/kettlebell-lateral-lunge/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kettlebell-lateral-raise/https://media.seto.fit/exercises/kettlebell-single-arm-lateral-raise/image/male-start.jpgKettlebell Lateral RaiseA single-arm lateral raise with a kettlebell hanging from the handle, lifted out to the side to shoulder height with a straight elbow. Trains the side delts.https://media.seto.fit/exercises/kettlebell-single-arm-lateral-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kettlebell-long-lever-lateral-raise/https://media.seto.fit/exercises/kettlebell-long-lever-lateral-raise/image/male-start.jpgKettlebell Long Lever Lateral RaiseA single-arm kettlebell raise with a straight elbow, lifted out to the side and above shoulder height. Trains the side delts and upper traps through a long range of motion.https://media.seto.fit/exercises/kettlebell-long-lever-lateral-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kettlebell-offset-push-up/https://media.seto.fit/exercises/kettlebell-walkover-pushup/image/male-start.jpgKettlebell Crossover Push-UpA push-up with one hand on an upright kettlebell and the other flat on the floor, switching hands on the kettlebell after every rep. The uneven hand height shifts more of the work to one side, training the chest, triceps and front delts while the trunk resists twisting.https://media.seto.fit/exercises/kettlebell-walkover-pushup/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kettlebell-overhead-triceps-extension/https://media.seto.fit/exercises/kettlebell-standing-tricep-extension/image/male-start.jpgKettlebell Overhead Triceps ExtensionA standing kettlebell isolation exercise targeting the triceps through shoulder-flexed elbow extension. The kettlebell is held upside down by its sides with both hands, which trains the long head of the triceps.https://media.seto.fit/exercises/kettlebell-standing-tricep-extension/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kettlebell-pullover/https://media.seto.fit/exercises/kettlebell-pullover/image/male-start.jpgKettlebell PulloverA lying kettlebell pullover targeting the lats and chest through shoulder extension from an overhead position. Useful for lifters building upper-body size and loaded overhead mobility.https://media.seto.fit/exercises/kettlebell-pullover/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kettlebell-rear-delt-row/https://media.seto.fit/exercises/kettlebell-rear-delt-row/image/male-start.jpgKettlebell Rear Delt RowA bent-over row with one kettlebell held in both hands, pulled to the lower chest with the elbows flared wide. Targets the rear delts and upper back.https://media.seto.fit/exercises/kettlebell-rear-delt-row/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kettlebell-reverse-lunge/https://media.seto.fit/exercises/kettlebell-reverse-lunge/image/male-start.jpgKettlebell Reverse LungeA reverse lunge with a kettlebell hanging in each hand at your sides. Trains the quads and glutes one leg at a time, building single-leg strength and balance.https://media.seto.fit/exercises/kettlebell-reverse-lunge/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kettlebell-reverse-wrist-curl/https://media.seto.fit/exercises/kettlebell-wrist-extension/image/male-start.jpgKettlebell Reverse Wrist CurlA standing kettlebell isolation exercise targeting the forearm extensors. Both hands hold one kettlebell by the handle with an overhand grip, which builds wrist extension strength and balanced forearm development.https://media.seto.fit/exercises/kettlebell-wrist-extension/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kettlebell-row/https://media.seto.fit/exercises/kettlebell-single-arm-row/image/male-start.jpgKettlebell RowA single-arm rowing exercise targeting the lats, upper back, and biceps. Builds pulling strength and side-to-side control with minimal equipment.https://media.seto.fit/exercises/kettlebell-single-arm-row/video/male.mp452026-07-10yesnono https://seto.fit/exercises/kettlebell-seated-calf-raise/https://media.seto.fit/exercises/kettlebell-seated-calf-raise/image/male-start.jpgKettlebell Seated Calf RaiseA seated calf raise on a flat bench with one kettlebell held on your lower thighs and your feet flat on the floor. The bent knees shift the work toward the soleus, a free-weight option when no seated calf machine is available.https://media.seto.fit/exercises/kettlebell-seated-calf-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kettlebell-shrug/https://media.seto.fit/exercises/kettlebell-shrug/image/male-start.jpgKettlebell ShrugA standing shrug holding a kettlebell in each hand at your sides. Trains the upper trapezius by raising the shoulders toward the ears against load.https://media.seto.fit/exercises/kettlebell-shrug/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kettlebell-single-leg-calf-raise/https://media.seto.fit/exercises/kettlebell-single-leg-calf-raise/image/male-start.jpgKettlebell Single Leg Calf RaiseA unilateral calf raise on flat ground, standing on one foot with a kettlebell held at the side of the working leg. Trains the calves and exposes side-to-side differences.https://media.seto.fit/exercises/kettlebell-single-leg-calf-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kettlebell-skull-crusher/https://media.seto.fit/exercises/kettlebell-skull-crusher/image/male-start.jpgKettlebell Skull CrusherA lying triceps isolation exercise with one kettlebell held in both hands on a flat bench. Builds elbow extension strength and arm size.https://media.seto.fit/exercises/kettlebell-skull-crusher/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kettlebell-sled-drag/https://media.seto.fit/exercises/kettlebell-sled-drag/image/male-start.jpgKettlebell Sled DragA kettlebell drag where you walk backward facing the kettlebell, pulling it toward you on straps, targeting the quads, glutes, and calves. Useful for building leg drive and conditioning with low eccentric stress when no sled is available.https://media.seto.fit/exercises/kettlebell-sled-drag/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kettlebell-sled-push/https://media.seto.fit/exercises/single-kettlebell-sled-push/image/male-start.jpgKettlebell Sled PushA low push in a bear-crawl position, both hands on a kettlebell as you drive it along the floor. Trains the legs and shoulders together and works as a conditioning drill.https://media.seto.fit/exercises/single-kettlebell-sled-push/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kettlebell-split-squat/https://media.seto.fit/exercises/kettlebell-split-squat/image/male-start.jpgKettlebell Split SquatA split squat with a kettlebell in each hand at your sides. It trains the quads and glutes of the front leg and shows side-to-side strength differences.https://media.seto.fit/exercises/kettlebell-split-squat/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kettlebell-squat/https://media.seto.fit/exercises/kettlebell-squats/image/male-start.jpgKettlebell SquatA squat with a kettlebell hanging in each hand at your sides, targeting the quads and glutes. Useful for building lower-body strength with minimal equipment.https://media.seto.fit/exercises/kettlebell-squats/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kettlebell-step-up/https://media.seto.fit/exercises/kettlebell-step-up/image/male-start.jpgKettlebell Step-UpA step-up onto a box holding one kettlebell at your side, in the hand opposite the stepping leg. Builds single-leg strength in the quads and glutes and trains side-to-side control.https://media.seto.fit/exercises/kettlebell-step-up/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kettlebell-straight-arm-kickback/https://media.seto.fit/exercises/kettlebell-shoulder-extension/image/male-start.jpgKettlebell Straight Arm KickbackA bent-over, single-arm kettlebell exercise where the straight arm sweeps back from hanging below the shoulder to behind the body. It trains the rear delts and lats, with the triceps holding the elbow straight.https://media.seto.fit/exercises/kettlebell-shoulder-extension/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kettlebell-suitcase-squat/https://media.seto.fit/exercises/kettlebell-suitcase-squat/image/male-start.jpgKettlebell Suitcase SquatA squat holding one kettlebell at your side, so your trunk has to resist leaning toward the weight. Targets the quads and glutes, with the adductors and hamstrings assisting.https://media.seto.fit/exercises/kettlebell-suitcase-squat/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kettlebell-upright-row-with-external-rotation/https://media.seto.fit/exercises/kettlebell-upright-row/image/male-start.jpgKettlebell Upright Row with External RotationA two-part kettlebell shoulder drill: an upright row to shoulder height, then a rotation that turns the forearms up to vertical. Trains the rotator cuff and side delts, usually with light kettlebells.https://media.seto.fit/exercises/kettlebell-upright-row/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kettlebell-wrist-curl/https://media.seto.fit/exercises/kettlebell-wrist-curl/image/male-start.jpgKettlebell Wrist CurlA standing kettlebell isolation exercise targeting the forearm flexors. Both hands hold one kettlebell by the handle with an underhand grip, and only the wrists move.https://media.seto.fit/exercises/kettlebell-wrist-curl/video/male.mp42026-07-10yesnono https://seto.fit/exercises/knee-circles/https://media.seto.fit/exercises/circles-knee-stretch/image/male-start.jpgKnee CirclesA standing knee mobility drill in which both knees trace slow circles together. Useful in warm-ups to move the knees and ankles through a comfortable range before leg training.https://media.seto.fit/exercises/circles-knee-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/knee-push-up-row/https://media.seto.fit/exercises/bodyweight-kneeling-push-up-row/image/male-start.jpgKnee Push-Up RowA knee push-up that adds a one-arm row at the top, alternating sides each rep. Trains the chest and triceps, while the lifting arm works the upper back as your chest turns open to the side.https://media.seto.fit/exercises/bodyweight-kneeling-push-up-row/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kneeling-bodyweight-triceps-extension/https://media.seto.fit/exercises/bodyweight-kneeling-triceps-extension/image/male-start.jpegKneeling Bodyweight Triceps ExtensionA bodyweight triceps exercise done on your knees. With your hands fixed on the floor ahead of your head, you press from bent elbows up to straight arms, an easier version of the plank triceps extension.https://media.seto.fit/exercises/bodyweight-kneeling-triceps-extension/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kneeling-elbow-supported-lat-stretch/https://media.seto.fit/exercises/armless-prayer-stretch/image/female-start.jpgKneeling Elbow Supported Lat StretchA kneeling floor stretch with the elbows on the floor and the hands resting on the upper back, sinking the chest toward the floor. Stretches the lats and the triceps together.https://media.seto.fit/exercises/armless-prayer-stretch/video/female.mp42026-07-10yesnono https://seto.fit/exercises/kneeling-jump-squat/https://media.seto.fit/exercises/kneeling-squat-jumps-bodyweight/image/male-start.jpgKneeling Jump SquatA plyometric jump from kneeling onto both feet, landing in a deep squat. Builds explosive hip extension in the glutes and quads.https://media.seto.fit/exercises/kneeling-squat-jumps-bodyweight/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kneeling-lat-stretch/https://media.seto.fit/exercises/kneeling-lat-floor-stretch/image/male-start.jpgKneeling Lat StretchA kneeling floor stretch for the lats and upper back. Your hips stay over your knees while both arms reach forward, so the stretch runs along the sides of your back rather than the lower back.https://media.seto.fit/exercises/kneeling-lat-floor-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kneeling-leg-curl/https://media.seto.fit/exercises/mts-iso-lateral-kneeling-leg-curl/image/male-start.jpgKneeling Leg CurlA single-leg hamstring curl on a kneeling leg curl machine, with one knee on the knee pad and the torso leaning on the chest pad. Trains the hamstrings one leg at a time.https://media.seto.fit/exercises/mts-iso-lateral-kneeling-leg-curl/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kneeling-mini-band-leg-half-circle/https://media.seto.fit/exercises/resistance-band-kneeling-leg-half-circle/image/male-start.jpgKneeling Mini Band Leg Half CircleA glute exercise on all fours with a mini band above the knees: one straight leg sweeps in a half circle from behind the supporting leg, up past hip height and down out to the side. It trains the glutes and hip stability through a wide arc against the band.https://media.seto.fit/exercises/resistance-band-kneeling-leg-half-circle/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kneeling-resistance-band-crunch/https://media.seto.fit/exercises/band-kneeling-crunch/image/female-start.jpegKneeling Resistance Band CrunchA tall-kneeling band crunch that trains the abs through loaded spinal flexion. The overhead band provides resistance as you curl your ribcage toward your pelvis.https://media.seto.fit/exercises/band-kneeling-crunch/video/female.mp42026-07-10yesnono https://seto.fit/exercises/kneeling-resistance-band-glute-kickback/https://media.seto.fit/exercises/resistance-band-leg-kickback/image/male-start.jpgKneeling Resistance Band Glute KickbackA banded kickback on hands and knees, with a loop band around one foot and held down under the hand on the same side. Trains the glutes, with the hamstrings assisting, one leg at a time.https://media.seto.fit/exercises/resistance-band-leg-kickback/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kneeling-resistance-band-hip-thrust/https://media.seto.fit/exercises/resistance-band-hip-thrusts-on-knees/image/male-start.jpgKneeling Resistance Band Hip ThrustA kneeling hip extension against a loop band anchored low behind you and wrapped around the front of your hips. Trains the glutes, with the hamstrings assisting, without any free weight.https://media.seto.fit/exercises/resistance-band-hip-thrusts-on-knees/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kneeling-stability-ball-chest-stretch/https://media.seto.fit/exercises/chest-stretch-with-exercise-ball/image/male-start.jpgKneeling Stability Ball Chest StretchA kneeling chest stretch with one forearm resting on a stability ball. Lowering your chest toward the floor opens the chest and front shoulder of the arm on the ball.https://media.seto.fit/exercises/chest-stretch-with-exercise-ball/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kneeling-stability-ball-dumbbell-curl-and-overhead-extension/https://media.seto.fit/exercises/dumbbell-biceps-curl-with-overhead-extension-on-stability-ball/image/male-start.jpegKneeling Stability Ball Dumbbell Curl and Overhead ExtensionA combined arm exercise performed kneeling on a stability ball: one arm curls a dumbbell while the other straightens a dumbbell overhead from behind the head. It trains the biceps and triceps together and challenges balance throughout.https://media.seto.fit/exercises/dumbbell-biceps-curl-with-overhead-extension-on-stability-ball/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kneeling-stability-ball-lat-stretch/https://media.seto.fit/exercises/exercise-ball-lat-stretch/image/male-start.jpgKneeling Stability Ball Lat StretchA kneeling one-arm stretch for the lats and upper back. One arm rolls a stability ball forward while the other hand stays on the floor, lengthening the side of your back one side at a time.https://media.seto.fit/exercises/exercise-ball-lat-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kneeling-to-stand/https://media.seto.fit/exercises/bodyweight-kneeling-hold-to-stand/image/male-start.jpgKneeling to StandA bodyweight rise from kneeling on both knees to standing, stepping one foot forward first. Trains the quads and glutes through a step up from the floor, alternating the lead leg each rep.https://media.seto.fit/exercises/bodyweight-kneeling-hold-to-stand/video/male.mp42026-07-10yesnono https://seto.fit/exercises/kneeling-wrist-flexor-stretch/https://media.seto.fit/exercises/kneeling-wrist-flexor-stretch/image/male-start.jpgKneeling Wrist Flexor StretchA kneeling forearm stretch on all fours with the palms flat and the fingers turned back toward the knees. Shifting your weight back stretches the wrist flexors on the inside of the forearms, useful before or after gripping and pressing work.https://media.seto.fit/exercises/kneeling-wrist-flexor-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/landmine-calf-raise/https://media.seto.fit/exercises/landmine-calf-raise/image/male-start.jpgLandmine Calf RaiseA standing calf raise holding the raised end of a barbell anchored at the floor, leaning slightly into it. Trains the calves, with the bar adding load from the front and giving you a point of balance.https://media.seto.fit/exercises/landmine-calf-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/landmine-concentration-curl/https://media.seto.fit/exercises/landmine-concentration-curl/image/male-start.jpgLandmine Concentration CurlA half-kneeling single-arm curl on the loaded end of a landmine bar, with your upper arm resting against your front thigh. Trains the biceps strictly, with the thigh keeping the upper arm still.https://media.seto.fit/exercises/landmine-concentration-curl/video/male.mp42026-07-10yesnono https://seto.fit/exercises/landmine-curtsy-lunge/https://media.seto.fit/exercises/landmine-goblet-curtsy-lunge/image/male-start.jpgLandmine Curtsy LungeA curtsy lunge loaded with the free end of a floor-anchored barbell held at the chest. The rear leg steps back and across behind the front leg, which trains the quads and glutes of the front leg with extra demand on the outer hip.https://media.seto.fit/exercises/landmine-goblet-curtsy-lunge/video/male.mp42026-07-10yesnono https://seto.fit/exercises/landmine-donkey-kick/https://media.seto.fit/exercises/landmine-glute-kick-back/image/male-start.jpgLandmine Donkey KickA quadruped bent-knee hip extension with the end of a landmine barbell held behind the working knee, targeting the glutes with secondary hamstring involvement. Useful for loading the donkey kick beyond bodyweight.https://media.seto.fit/exercises/landmine-glute-kick-back/video/male.mp42026-07-10yesnono https://seto.fit/exercises/landmine-lateral-lunge/https://media.seto.fit/exercises/landmine-goblet-lateral-lunge/image/male-start.jpgLandmine Lateral LungeA lateral lunge loaded with the free end of a floor-anchored barbell held at the chest. It trains the quads and glutes of the stepping leg and stretches the adductors of the straight leg, building side-to-side leg strength.https://media.seto.fit/exercises/landmine-goblet-lateral-lunge/video/male.mp42026-07-10yesnono https://seto.fit/exercises/landmine-lunge-to-press/https://media.seto.fit/exercises/landmine-alternating-lunge-to-chest-press/image/male-start.jpgLandmine Lunge to PressA reverse lunge with a landmine press, holding the raised end of a barbell anchored at the floor. Trains the quads and glutes, and the front delts press the bar up and forward as you stand.https://media.seto.fit/exercises/landmine-alternating-lunge-to-chest-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/landmine-reverse-lunge-with-rotation/https://media.seto.fit/exercises/landmine-alternating-lunge-and-twist/image/male-start.jpgLandmine Reverse Lunge with RotationA reverse lunge holding the top end of a landmine bar in both hands, bringing the bar down beside your front knee as you lower. Trains the quads, with the obliques turning your torso.https://media.seto.fit/exercises/landmine-alternating-lunge-and-twist/video/male.mp42026-07-10yesnono https://seto.fit/exercises/landmine-romanian-deadlift/https://media.seto.fit/exercises/landmine-romanian-deadlift/image/male-start.jpgLandmine Romanian DeadliftA landmine hip hinge targeting the hamstrings and glutes, holding the raised end of the bar with both hands. The fixed bar path makes the hinge easier to learn than a free barbell Romanian deadlift.https://media.seto.fit/exercises/landmine-romanian-deadlift/video/male.mp42026-07-10yesnono https://seto.fit/exercises/landmine-rotational-lift-to-press/https://media.seto.fit/exercises/landmine-rotational-lift-to-press/image/male-start.jpgLandmine Rotational Lift to PressA full-body landmine exercise that lifts the free end of the barbell from beside one shin to overhead on the opposite side. Combines a squat, a torso rotation, and a press to train the obliques, shoulders, and legs.https://media.seto.fit/exercises/landmine-rotational-lift-to-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/landmine-russian-twist/https://media.seto.fit/exercises/landmine-russian-twist/image/male-start.jpgLandmine Russian TwistA seated Russian twist holding the loaded free end of a barbell anchored in a landmine. Turning the bar end from one hip to the other trains the obliques and abs against load.https://media.seto.fit/exercises/landmine-russian-twist/video/male.mp42026-07-10yesnono https://seto.fit/exercises/landmine-side-bend/https://media.seto.fit/exercises/barbell-landmine-side-bend/image/male-start.jpgLandmine Side BendA standing side bend holding the free end of a landmine bar in one hand, targeting the obliques. The bar pivots at the anchor, so the load follows a fixed arc as you bend sideways.https://media.seto.fit/exercises/barbell-landmine-side-bend/video/male.mp42026-07-10yesnono https://seto.fit/exercises/landmine-squat-to-press/https://media.seto.fit/exercises/landmine-squat-and-press/image/male-start.jpgLandmine Squat to PressA landmine squat that finishes with the bar end pressed up and forward, both hands on the bar. Trains the quads and glutes in the squat and the front delts and triceps in the press.https://media.seto.fit/exercises/landmine-squat-and-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/landmine-v-sit-hold/https://media.seto.fit/exercises/landmine-hollow-hold/image/male-start.jpgLandmine V-Sit HoldAn isometric V-sit hold on the floor with straight legs raised and the loaded end of a landmine bar held at your chest with bent arms. Trains the abs to hold the trunk up against the load.https://media.seto.fit/exercises/landmine-hollow-hold/video/male.mp42026-07-10yesnono https://seto.fit/exercises/lat-pulldown-close-overhand-grip/https://media.seto.fit/exercises/cable-close-grip-front-lat-pulldown/image/male-start.jpgLat Pulldown (Close Overhand Grip)A vertical pull with the hands close together and overhand on a straight lat bar, targeting the lats and teres major. The biceps and upper back assist.https://media.seto.fit/exercises/cable-close-grip-front-lat-pulldown/video/male.mp42026-07-10yesnono https://seto.fit/exercises/lateral-box-jump/https://media.seto.fit/exercises/lateral-box-jump/image/male-start.jpgLateral Box JumpA plyometric jump from beside a box, travelling sideways onto it and landing on both feet. Builds explosive lower-body power in the side-to-side direction.https://media.seto.fit/exercises/lateral-box-jump/video/male.mp42026-07-10yesnono https://seto.fit/exercises/lateral-lunge-with-rotation/https://media.seto.fit/exercises/plyo-side-lunge-stretch/image/male-start.jpgLateral Lunge with RotationA bodyweight side lunge from a wide stance that adds a trunk rotation and reach, working the quads, glutes, and adductors. Used as a warm-up and mobility drill for the hips and upper back.https://media.seto.fit/exercises/plyo-side-lunge-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/lateral-lunge-with-toe-touch/https://media.seto.fit/exercises/alternate-heel-touch-side-kick-squat/image/male-start.jpgLateral Lunge with Toe TouchA bodyweight side lunge that folds forward until both hands touch the foot of the bent leg, then returns to standing. Alternates sides, working the quads and glutes while stretching the inner thigh of the straight leg.https://media.seto.fit/exercises/alternate-heel-touch-side-kick-squat/video/male.mp42026-07-10yesnono https://seto.fit/exercises/lateral-sled-drag-and-row/https://media.seto.fit/exercises/sled-drag-and-row/image/male-start.jpgLateral Sled Drag and RowA sideways sled drag combined with a one-arm row: you step away from a sled at your side and row its strap handle to your waist with the near arm. Trains the glutes and outer hips through the side steps and the lats and upper back through the row.https://media.seto.fit/exercises/sled-drag-and-row/video/male.mp42026-07-10yesnono https://seto.fit/exercises/lateral-step-with-chest-fly/https://media.seto.fit/exercises/chest-fly-side-step/image/male-start.jpgLateral Step with Chest FlyA low-impact standing conditioning drill that pairs a side step with a closing arm movement. Works the legs and chest together without any jumping.https://media.seto.fit/exercises/chest-fly-side-step/video/male.mp42026-07-10yesnono https://seto.fit/exercises/leaning-cable-lateral-raise/https://media.seto.fit/exercises/cable-leaning-lateral-raise/image/male-start.jpgLeaning Cable Lateral RaiseA one-arm cable lateral raise from a low pulley, leaning away from the machine with the free hand holding the frame. The lean keeps tension on the lateral deltoid from the very bottom of the raise.https://media.seto.fit/exercises/cable-leaning-lateral-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/leg-resisted-biceps-curl/https://media.seto.fit/exercises/biceps-leg-concentration-curl/image/male-start.jpegLeg Resisted Biceps CurlA seated single-arm biceps curl that uses the weight of your own opposite leg as the load. Your hand hooks under the thigh and curls the leg up, so it needs no equipment beyond a bench.https://media.seto.fit/exercises/biceps-leg-concentration-curl/video/male.mp42026-07-10yesnono https://seto.fit/exercises/legs-raised-dumbbell-crunch/https://media.seto.fit/exercises/dumbbell-crunch-hold-with-legs-off/image/male-start.jpegLegs Raised Dumbbell Sit-UpA weighted sit-up with straight legs held just off the floor and one dumbbell held on straight arms, raising the torso to 45–60 degrees to target the abs. The raised legs keep the abs working between reps.https://media.seto.fit/exercises/dumbbell-crunch-hold-with-legs-off/video/male.mp42026-07-10yesnono https://seto.fit/exercises/long-arm-crunch/https://media.seto.fit/exercises/long-arm-crunches/image/male-start.jpegLong Arm CrunchA bodyweight crunch with both arms held straight overhead, curling your torso to about 45 degrees. The long arm position makes it harder than a standard crunch and trains the abs and obliques.https://media.seto.fit/exercises/long-arm-crunches/video/male.mp42026-07-10yesnono https://seto.fit/exercises/long-lever-plank/https://media.seto.fit/exercises/long-lever-plank/image/male-start.jpgLong Lever PlankA straight-arm plank with your hands placed well in front of your shoulders. The longer lever makes your abs work harder to keep your lower back from sagging.https://media.seto.fit/exercises/long-lever-plank/video/male.mp42026-07-10yesnono https://seto.fit/exercises/low-lunge-anjaneyasana/https://media.seto.fit/exercises/crescent-moon-pose/image/male-start.jpgLow Lunge (Anjaneyasana)A kneeling yoga lunge held with your back knee on the floor and both arms reaching overhead. Stretches the hip flexors and quads of the back leg.https://media.seto.fit/exercises/crescent-moon-pose/video/male.mp42026-07-10yesnono https://seto.fit/exercises/lunge-with-rotation/https://media.seto.fit/exercises/lunge-rotation-left-and-right-bodyweight/image/male-start.jpgLunge with RotationA bodyweight forward lunge with a torso rotation at the bottom, hands held in front of the chest. Trains the quads and glutes one leg at a time and adds rotation control for the trunk.https://media.seto.fit/exercises/lunge-rotation-left-and-right-bodyweight/video/male.mp42026-07-10yesnono https://seto.fit/exercises/lying-90-90-shoulder-rotation/https://media.seto.fit/exercises/lying-bench-external-shoulder-rotation/image/male-start.jpgLying 90/90 Shoulder RotationAn unloaded shoulder rotation drill done lying on a flat bench, with both arms held at 90 degrees. It warms up the rotator cuff and works the range of outward shoulder rotation.https://media.seto.fit/exercises/lying-bench-external-shoulder-rotation/video/male.mp42026-07-10yesnono https://seto.fit/exercises/lying-cable-flye/https://media.seto.fit/exercises/cable-lying-fly/image/male-start.jpgLying Cable FlyeA chest fly lying on a flat bench between two low cable pulleys. Trains the chest through a wide arc under constant cable tension, with the front delts assisting.https://media.seto.fit/exercises/cable-lying-fly/video/male.mp42026-07-10yesnono https://seto.fit/exercises/lying-cable-pullover/https://media.seto.fit/exercises/cable-lying-extension-pullover-with-cables-attachment/image/male-start.jpgLying Cable PulloverA pullover lying on a flat bench with your head toward a low pulley, targeting the lats and teres major. The cable keeps tension on the lats even when your arms are over your chest.https://media.seto.fit/exercises/cable-lying-extension-pullover-with-cables-attachment/video/male.mp42026-07-10yesnono https://seto.fit/exercises/lying-cross-body-glute-stretch/https://media.seto.fit/exercises/lying-bent-knee-cross-glutes-stretch/image/male-start.jpgLying Cross Body Glute StretchA supine stretch in which the opposite hand pulls one bent knee across the body while the foot stays on the floor. Stretches the glutes and outer hip, useful after training or long periods of sitting.https://media.seto.fit/exercises/lying-bent-knee-cross-glutes-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/lying-hamstring-stretch/https://media.seto.fit/exercises/hamstring-lying-curl-up-stretch/image/male-start.jpgLying Hamstring StretchA lying stretch for the back of the thigh: one leg is raised and held with your hands while the other stays flat on the floor. Improves hamstring flexibility with your back supported by the floor.https://media.seto.fit/exercises/hamstring-lying-curl-up-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/lying-knee-hug-stretch/https://media.seto.fit/exercises/lying-knee-hugs-lower-back-stretch/image/male-start.jpgLying Knee Hug StretchA lying stretch: on your back, hug both knees to your chest. Stretches the lower back.https://media.seto.fit/exercises/lying-knee-hugs-lower-back-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/lying-leg-cycles/https://media.seto.fit/exercises/bicycles/image/male-start.jpegLying Leg CyclesA floor core exercise done on your back with your head and arms down. The legs cycle, one knee drawing toward your chest as the other leg straightens above the floor, while the abs keep your lower back flat.https://media.seto.fit/exercises/bicycles/video/male.mp42026-07-10yesnono https://seto.fit/exercises/lying-medicine-ball-chest-press/https://media.seto.fit/exercises/hold-the-world-med-ball-chest-press/image/male-start.jpgLying Medicine Ball Chest PressA chest press lying on a flat bench with a medicine ball squeezed between both palms. Trains the mid-chest and triceps, with the inward squeeze keeping tension on the chest.https://media.seto.fit/exercises/hold-the-world-med-ball-chest-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/lying-resistance-band-calf-stretch/https://media.seto.fit/exercises/calf-stretch-with-rope/image/male-start.jpgLying Resistance Band Calf StretchA calf stretch lying on your back, with a resistance band looped around one foot and pulled toward you by hand. Stretches the calf of the banded leg while the other leg stays on the floor.https://media.seto.fit/exercises/calf-stretch-with-rope/video/male.mp42026-07-10yesnono https://seto.fit/exercises/lying-resistance-band-crunch/https://media.seto.fit/exercises/lying-abs-resistance-band/image/male-start.jpegLying Resistance Band CrunchA floor crunch against a band anchored low behind your head, holding the handles beside your head. Trains the abs by curling your head and shoulders off the floor against the band.https://media.seto.fit/exercises/lying-abs-resistance-band/video/male.mp42026-07-10yesnono https://seto.fit/exercises/lying-resistance-band-curl/https://media.seto.fit/exercises/low-resistance-band-lying-bicep-curl/image/male-start.jpegLying Resistance Band CurlA biceps curl done lying on your back on a flat bench, pulling against a band anchored low beyond your feet. Your upper arms rest on the bench, so the biceps do the work without body swing.https://media.seto.fit/exercises/low-resistance-band-lying-bicep-curl/video/male.mp42026-07-10yesnono https://seto.fit/exercises/lying-resistance-band-knee-tuck/https://media.seto.fit/exercises/resistance-band-lying-bent-knee-raise/image/male-start.jpegLying Resistance Band Knee TuckA floor core exercise where you draw both knees toward your chest against a band anchored low beyond your feet. Targets the abs, with the band adding resistance through the whole range.https://media.seto.fit/exercises/resistance-band-lying-bent-knee-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/lying-resistance-band-quad-stretch/https://media.seto.fit/exercises/intermediate-hip-flexor-and-quad-stretch/image/male-start.jpgLying Resistance Band Quad StretchA face-down quad stretch in which a band looped around one foot draws your heel toward your glutes. Stretches the front of the thigh and the hip flexors without reaching back for your ankle.https://media.seto.fit/exercises/intermediate-hip-flexor-and-quad-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/lying-shoulder-internal-rotation-stretch/https://media.seto.fit/exercises/lying-bench-internal-rotation-stretch/image/male-start.jpgLying Shoulder Internal Rotation StretchA lying shoulder mobility drill on a flat bench that turns the forearms down toward your feet and back up to vertical. Stretches the back of the shoulder and improves how far the upper arm turns inward.https://media.seto.fit/exercises/lying-bench-internal-rotation-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/lying-svend-press/https://media.seto.fit/exercises/svend-press-flat-bench/image/male-start.jpgLying Svend PressA plate press lying on a flat bench, squeezing one plate between your palms to target the mid chest. Useful as a chest isolation movement when equipment is limited.https://media.seto.fit/exercises/svend-press-flat-bench/video/male.mp42026-07-10yesnono https://seto.fit/exercises/lying-wall-hamstring-stretch/https://media.seto.fit/exercises/lying-single-leg-extended-on-wall-hamstrings-stretch/image/male-start.jpgLying Wall Hamstring StretchA lying stretch for the back of the thigh with your hips at the base of a wall: one leg rests straight up the wall while the other stays bent. The wall holds the leg for you, so you can relax into the stretch with your back supported by the floor.https://media.seto.fit/exercises/lying-single-leg-extended-on-wall-hamstrings-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/machine-decline-chest-press/https://media.seto.fit/exercises/hammer-strength-mts-iso-lateral-decline-press-both-arm/image/female-start.jpgMachine Decline Chest PressA seated machine press on a downward angle, targeting the lower chest with help from the triceps and front delts. Each arm moves its own lever, so one side cannot carry the other.https://media.seto.fit/exercises/hammer-strength-mts-iso-lateral-decline-press-both-arm/video/female.mp42026-07-10yesnono https://seto.fit/exercises/machine-glute-kickback/https://media.seto.fit/exercises/multi-hip-glute-extension/image/male-start.jpgMachine Glute KickbackA selectorised machine exercise targeting the glutes through hip extension, with the hamstrings assisting. Your chest rests forward on the machine while one leg drives a roller back.https://media.seto.fit/exercises/multi-hip-glute-extension/video/male.mp42026-07-10yesnono https://seto.fit/exercises/machine-high-row/https://media.seto.fit/exercises/hammer-strength-plate-loaded-high-row-both-arms/image/female-start.jpgMachine High RowA seated two-arm pulldown on a plate-loaded high row machine with independent lever arms. Trains the lats, pulling both handles from overhead down to your upper chest.https://media.seto.fit/exercises/hammer-strength-plate-loaded-high-row-both-arms/video/male.mp42026-07-10yesnono https://seto.fit/exercises/machine-incline-chest-press/https://media.seto.fit/exercises/hammer-strength-plate-loaded-combination-iso-lateral-chest-chest-press/image/female-start.jpgMachine Incline Chest PressA seated, plate-loaded lever press where both arms drive the handles up and forward from chest height on an incline path. Trains the upper chest, front delts, and triceps without balancing a free weight.https://media.seto.fit/exercises/hammer-strength-plate-loaded-combination-iso-lateral-chest-chest-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/medicine-ball-jumping-jack/https://media.seto.fit/exercises/med-ball-jumping-jacks/image/male-start.jpgMedicine Ball Jumping JackA jumping jack holding a medicine ball, pressing it from the chest to overhead as the feet jump wide. Adds shoulder work to a simple conditioning drill.https://media.seto.fit/exercises/med-ball-jumping-jacks/video/male.mp42026-07-10yesnono https://seto.fit/exercises/medicine-ball-low-to-high-woodchop/https://media.seto.fit/exercises/low-rotational-med-ball-chops-quarter-squat-rotating-med-ball-left-and-ride-across-core/image/male-start.jpgMedicine Ball Low-to-High WoodchopA standing rotational lift that drives a medicine ball diagonally from outside one hip to above the opposite shoulder. Standing up out of a partial squat while turning trains the obliques and quads together.https://media.seto.fit/exercises/low-rotational-med-ball-chops-quarter-squat-rotating-med-ball-left-and-ride-across-core/video/male.mp42026-07-10yesnono https://seto.fit/exercises/medicine-ball-overhead-boat-hold/https://media.seto.fit/exercises/hold-the-world-med-ball/image/male-start.jpgMedicine Ball Overhead Boat HoldAn isometric seated core hold with a medicine ball held overhead on straight arms, targeting the abs. The overhead load makes it harder to keep the torso from leaning back too far than the arms-forward boat pose.https://media.seto.fit/exercises/hold-the-world-med-ball/video/male.mp42026-07-10yesnono https://seto.fit/exercises/medicine-ball-slam-burpee/https://media.seto.fit/exercises/med-ball-slam-burpees/image/male-start.jpgMedicine Ball Slam BurpeeA burpee done with a medicine ball: slam the ball to the floor, jump back into a plank with your hands on the ball, then return and lift it overhead. Trains the legs and trunk as full-body conditioning.https://media.seto.fit/exercises/med-ball-slam-burpees/video/male.mp42026-07-10yesnono https://seto.fit/exercises/medicine-ball-squat-with-front-raise/https://media.seto.fit/exercises/med-ball-front-squat-raise/image/male-start.jpgMedicine Ball Squat with Front RaiseA bodyweight squat combined with a straight-arm front raise of a medicine ball. Trains the quads and front delts together, with glute support, for light conditioning or warm-up work.https://media.seto.fit/exercises/med-ball-front-squat-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/medicine-ball-straight-arm-crunch/https://media.seto.fit/exercises/crunch-with-medicine-ball/image/male-start.jpegMedicine Ball Straight Arm CrunchA floor crunch holding a medicine ball in straight arms above your chest, pushing it toward the ceiling as your upper back lifts. Adds load to the crunch to train the abs.https://media.seto.fit/exercises/crunch-with-medicine-ball/video/male.mp42026-07-10yesnono https://seto.fit/exercises/medicine-ball-toe-touch-crunch/https://media.seto.fit/exercises/med-ball-toe-touches/image/male-start.jpgMedicine Ball Toe Touch CrunchA floor crunch with the legs held straight up, reaching a medicine ball toward your feet. Adds load to the toe touch crunch to train the abs through trunk flexion.https://media.seto.fit/exercises/med-ball-toe-touches/video/male.mp42026-07-10yesnono https://seto.fit/exercises/mid-cable-flye/https://media.seto.fit/exercises/cable-middle-fly/image/male-start.jpgMid Cable FlyeA standing two-cable fly with both pulleys at shoulder height, bringing the handles together in front of your chest. Targets the middle of the chest through horizontal adduction.https://media.seto.fit/exercises/cable-middle-fly/video/male.mp42026-07-10yesnono https://seto.fit/exercises/mini-band-donkey-kick/https://media.seto.fit/exercises/resistance-band-bent-leg-kickback-kneeling/image/male-start.jpgMini Band Donkey KickA quadruped hip extension with a loop band around both thighs just above the knees. Targets the glutes, with the band adding resistance as the bent leg lifts behind you.https://media.seto.fit/exercises/resistance-band-bent-leg-kickback-kneeling/video/male.mp42026-07-10yesnono https://seto.fit/exercises/monkey-pose-hanumanasana/https://media.seto.fit/exercises/monkey-pose/image/male-start.jpgMonkey Pose (Hanumanasana)A supported front split from kneeling: one leg slides forward nearly straight while the back knee stays on the floor and the hands rest beside the hips. Stretches the hamstrings of the front leg and the hip flexors of the back leg.https://media.seto.fit/exercises/monkey-pose/video/male.mp42026-07-10yesnono https://seto.fit/exercises/neck-flexion-hold/https://media.seto.fit/exercises/5-sec-fist-against-chin/image/female-start.jpgNeck Flexion HoldA standing isometric neck exercise where both fists press up under the chin and the front of the neck resists without moving. Builds neck strength with no equipment.https://media.seto.fit/exercises/5-sec-fist-against-chin/video/female.mp42026-07-10yesnono https://seto.fit/exercises/neck-rotation-stretch/https://media.seto.fit/exercises/extension-and-inclination-neck-stretch/image/male-start.jpgNeck Rotation StretchA standing neck stretch that turns the head to one side and holds it there. Eases stiffness along the side of the neck and the upper traps from desk work or training.https://media.seto.fit/exercises/extension-and-inclination-neck-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/neck-tilt-and-turn-stretch/https://media.seto.fit/exercises/backward-forward-turn-to-side-neck-stretch/image/male-start.jpgNeck Tilt and Turn StretchA standing neck mobility drill: tilt your head back, then forward, then turn it to each side. Loosens the neck and upper traps with no equipment.https://media.seto.fit/exercises/backward-forward-turn-to-side-neck-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/neutral-grip-dumbbell-decline-bench-press/https://media.seto.fit/exercises/dumbbell-decline-hammer-press/image/male-start.jpgNeutral Grip Dumbbell Decline Bench PressA decline dumbbell press with palms facing each other, targeting the lower chest, triceps, and front delts. The neutral grip keeps the elbows closer to your sides than a standard dumbbell press.https://media.seto.fit/exercises/dumbbell-decline-hammer-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/neutral-grip-dumbbell-incline-bench-press/https://media.seto.fit/exercises/dumbbell-incline-hammer-shoulder-press/image/male-start.jpgNeutral Grip Dumbbell Incline Bench PressAn incline dumbbell press with palms facing each other, pressing from the shoulders until the dumbbells meet overhead. Trains the upper chest, front delts, and triceps with the elbows kept closer to your sides.https://media.seto.fit/exercises/dumbbell-incline-hammer-shoulder-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/neutral-grip-dumbbell-shoulder-press/https://media.seto.fit/exercises/dumbbell-seated-shoulder-press-parallel-grip/image/male-start.jpgNeutral Grip Dumbbell Shoulder PressA seated overhead press on a flat bench with a dumbbell in each hand and palms facing each other. Targets the front delts with triceps assistance, and the neutral grip keeps your elbows in front of your body.https://media.seto.fit/exercises/dumbbell-seated-shoulder-press-parallel-grip/video/male.mp42026-07-10yesnono https://seto.fit/exercises/neutral-grip-dumbbell-wrist-curl/https://media.seto.fit/exercises/dumbbell-one-arm-seated-neutral-wrist-curl/image/male-start.jpegNeutral Grip Dumbbell Wrist CurlA seated one-arm wrist curl with a neutral grip, raising the dumbbell by bending the wrist toward the thumb side. Targets the forearm muscles on the thumb side for grip and wrist strength.https://media.seto.fit/exercises/dumbbell-one-arm-seated-neutral-wrist-curl/video/male.mp42026-07-10yesnono https://seto.fit/exercises/neutral-grip-resistance-band-incline-bench-press/https://media.seto.fit/exercises/band-incline-hammer-press/image/female-start.jpgNeutral Grip Resistance Band Incline Bench PressA band press lying back on an incline bench with your palms facing each other, targeting the upper chest and front delts with help from the triceps. The band is anchored under the bench, so resistance builds as your arms straighten.https://media.seto.fit/exercises/band-incline-hammer-press/video/female.mp42026-07-10yesnono https://seto.fit/exercises/outdoor-chest-press/https://media.seto.fit/exercises/push-pull-front-handle-push/image/male-start.jpgOutdoor Chest PressA seated two-handed press on an outdoor-gym chest press station with two separate lever handles. Trains the chest, with the front delts and triceps assisting, using the station's fixed resistance.https://media.seto.fit/exercises/push-pull-front-handle-push/video/male.mp42026-07-10yesnono https://seto.fit/exercises/outdoor-gym-lat-pulldown/https://media.seto.fit/exercises/push-pull-chair-over-head-pull/image/male-start.jpgOutdoor Gym Lat PulldownA seated vertical pull on an outdoor-park lever station. Each hand pulls its own lever handle down from overhead, and because the seat is linked to the levers, each pull lifts part of your bodyweight. It trains the lats, upper back and biceps.https://media.seto.fit/exercises/push-pull-chair-over-head-pull/video/male.mp42026-07-10yesnono https://seto.fit/exercises/overhand-grip-dumbbell-bent-over-row/https://media.seto.fit/exercises/dumbbells-bent-over-row-pronated-grip/image/male-start.jpgOverhand Grip Dumbbell Bent Over RowA bent-over row with a dumbbell in each hand, palms facing back and elbows pulled out to the sides. Trains the upper back and rear delts, with the lats and biceps assisting.https://media.seto.fit/exercises/dumbbells-bent-over-row-pronated-grip/video/male.mp42026-07-10yesnono https://seto.fit/exercises/overhead-arm-clap/https://media.seto.fit/exercises/overhand-clap/image/male-start.jpgOverhead Arm ClapA standing bodyweight warm-up in which straight arms rise out to the sides and meet in a clap overhead. It moves the shoulders through their full overhead range and works the side delts.https://media.seto.fit/exercises/overhand-clap/video/male.mp42026-07-10yesnono https://seto.fit/exercises/overhead-cable-curl/https://media.seto.fit/exercises/cable-overhead-curl/image/male-start.jpegOverhead Cable CurlA standing cable curl between two high pulleys, with the upper arms held out near shoulder height while the elbows bend toward your head. Targets the biceps under constant cable tension.https://media.seto.fit/exercises/cable-overhead-curl/video/male.mp42026-07-10yesnono https://seto.fit/exercises/overhead-chest-stretch/https://media.seto.fit/exercises/above-head-chest-stretch/image/male-start.jpgOverhead Chest StretchA standing stretch with both hands joined above your head. Drawing the elbows out and back opens the chest and the front of the shoulders, with no equipment needed.https://media.seto.fit/exercises/above-head-chest-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/palm-up-palm-down-arm-rotation/https://media.seto.fit/exercises/palm-up-palm-down-rotation/image/male-start.jpgPalm Up Palm Down Arm RotationA standing shoulder mobility drill: straight arms held out to the sides turn palms up as they lower, then palms down as they rise back to shoulder height. Warms up the side delts and the rotator cuff.https://media.seto.fit/exercises/palm-up-palm-down-rotation/video/male.mp42026-07-10yesnono https://seto.fit/exercises/pike-hip-tap/https://media.seto.fit/exercises/pike-alternating-opposite-hip-taps/image/male-start.jpgPike Hip TapAn alternating tap drill in a pike position on hands and feet, reaching one hand back to the opposite hip. Trains the abs and obliques to keep the hips level while support shifts to one hand.https://media.seto.fit/exercises/pike-alternating-opposite-hip-taps/video/male.mp42026-07-10yesnono https://seto.fit/exercises/pike-jack/https://media.seto.fit/exercises/pike-jacks-feet-kicking-in-and-out/image/male-start.jpgPike JackA plank-based cardio drill that jumps your feet in wide while lifting your hips into an inverted V, then jumps back out to a plank. It trains the abs and raises your heart rate, with your shoulders supporting your weight throughout.https://media.seto.fit/exercises/pike-jacks-feet-kicking-in-and-out/video/male.mp42026-07-10yesnono https://seto.fit/exercises/pike-shoulder-tap/https://media.seto.fit/exercises/pike-shoulder-taps/image/male-start.jpgPike Shoulder TapA shoulder tap done from a pike position with your hips high, loading the front delts as one arm supports your weight. Builds shoulder strength and control against rotation.https://media.seto.fit/exercises/pike-shoulder-taps/video/male.mp42026-07-10yesnono https://seto.fit/exercises/pilates-bicycle/https://media.seto.fit/exercises/bicycle-air-legs/image/male-start.jpegPilates BicycleA Pilates core exercise done on your upper back with your hips lifted and supported by your hands. The legs cycle, one reaching up as the other bends toward the floor, while the abs hold the hips steady.https://media.seto.fit/exercises/bicycle-air-legs/video/male.mp42026-07-10yesnono https://seto.fit/exercises/pilates-control-balance/https://media.seto.fit/exercises/control-balance/image/male-start.jpgPilates Control BalanceAn inverted Pilates hold with the legs over your head and one leg raised straight up, targeting the abs. Builds trunk control and balance on the shoulders and upper back.https://media.seto.fit/exercises/control-balance/video/male.mp42026-07-10yesnono https://seto.fit/exercises/planche-push-up/https://media.seto.fit/exercises/full-planche-push-up/image/male-start.jpgPlanche Push-UpAn advanced bodyweight push-up done from a full planche, with your body held horizontal on your hands and feet off the floor. It loads the front delts, chest, and triceps heavily and requires a solid planche hold first.https://media.seto.fit/exercises/full-planche-push-up/video/male.mp42026-07-10yesnono https://seto.fit/exercises/plank-arm-and-leg-raise/https://media.seto.fit/exercises/alternate-arm-leg-plank/image/male-start.jpegPlank Arm and Leg RaiseA high-plank variation where you lift one arm and the opposite leg at the same time, balancing on one hand and one foot. It trains the abs and obliques to keep your hips level while your support gets narrower.https://media.seto.fit/exercises/alternate-arm-leg-plank/video/male.mp42026-07-10yesnono https://seto.fit/exercises/plank-jack/https://media.seto.fit/exercises/plank-jack/image/male-start.jpegPlank JackA forearm plank in which the feet jump out wide and back together while the upper body stays still. Trains the abs and obliques under a fast, conditioning pace.https://media.seto.fit/exercises/plank-jack/video/male.mp42026-07-10yesnono https://seto.fit/exercises/plank-jump-in/https://media.seto.fit/exercises/plank-knee-tucks/image/male-start.jpegPlank Jump InA bodyweight conditioning drill that jumps both feet from a high plank to a crouch just behind the hands and back again. Trains the abs, the front of the hips, and work capacity.https://media.seto.fit/exercises/plank-knee-tucks/video/male.mp42026-07-10yesnono https://seto.fit/exercises/plank-leg-raise/https://media.seto.fit/exercises/alternate-single-leg-raise-plank/image/female-start.jpgPlank Leg RaiseA high plank on straight arms with one straight leg lifted behind you at a time. Trains the glutes and hamstrings while your stomach and shoulders hold the plank steady.https://media.seto.fit/exercises/alternate-single-leg-raise-plank/video/female.mp42026-07-10yesnono https://seto.fit/exercises/plank-rear-delt-flye/https://media.seto.fit/exercises/plank-reverse-fly-with-bottle/image/male-start.jpgPlank Rear Delt FlyeA one-arm rear delt flye performed while supporting yourself on the other hand and both feet. Trains the rear delts and upper back while the trunk resists rotation.https://media.seto.fit/exercises/plank-reverse-fly-with-bottle/video/male.mp42026-07-10yesnono https://seto.fit/exercises/plank-to-lunge-with-rotation/https://media.seto.fit/exercises/alternating-lunge-with-rotation/image/male-start.jpegPlank to Lunge with RotationA bodyweight mobility drill that steps from a high plank into a low lunge and turns the upper body open with one arm reaching to the ceiling. It works the obliques and abs and opens the hips and upper back, alternating sides.https://media.seto.fit/exercises/alternating-lunge-with-rotation/video/male.mp42026-07-10yesnono https://seto.fit/exercises/plank-to-lunge/https://media.seto.fit/exercises/alternating-plank-lunge/image/male-start.jpegPlank to LungeA plank exercise that steps one foot forward beside your hands and back again, alternating legs. Trains the abs and obliques to hold the plank steady while the hips move.https://media.seto.fit/exercises/alternating-plank-lunge/video/male.mp42026-07-10yesnono https://seto.fit/exercises/plank-to-pike-toe-reach/https://media.seto.fit/exercises/pike-individual-alternating-arm-reaches/image/male-start.jpgPlank to Pike Toe ReachA dynamic bodyweight core exercise that moves from a high plank into an inverted V while one hand reaches back toward your feet. Trains the abs and obliques, which keep the body steady on one hand.https://media.seto.fit/exercises/pike-individual-alternating-arm-reaches/video/male.mp42026-07-10yesnono https://seto.fit/exercises/plank-up-down/https://media.seto.fit/exercises/elbow-up-and-down-dynamic-plank/image/male-start.jpegPlank Up-DownA moving plank that alternates between a straight-arm plank on your hands and a plank on your forearms. Trains the abs and obliques to hold the body straight while the arms change support, and adds work for the triceps and shoulders.https://media.seto.fit/exercises/elbow-up-and-down-dynamic-plank/video/male.mp42026-07-10yesnono https://seto.fit/exercises/plate-clean-and-press/https://media.seto.fit/exercises/plate-clean-and-press/image/male-start.jpgPlate Clean and PressA full-body power exercise that pulls one weight plate from a deep squat up to your chest and then presses it overhead. It trains the quads and glutes, with the shoulders and triceps finishing the press.https://media.seto.fit/exercises/plate-clean-and-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/plate-clean/https://media.seto.fit/exercises/plate-clean/image/male-start.jpgPlate CleanA squat-based lift with one weight plate that travels from between the knees at the bottom to the chest at the top, targeting the quads and glutes. Useful for practising leg drive and a fast turnover of the load with minimal equipment.https://media.seto.fit/exercises/plate-clean/video/male.mp42026-07-10yesnono https://seto.fit/exercises/plate-curl-to-press-with-triceps-extension/https://media.seto.fit/exercises/plate-curl-to-overhead-press-to-tricep-extension/image/male-start.jpgPlate Curl to Press with Triceps ExtensionA standing weight-plate complex: a curl to the chest, an overhead press, then an overhead triceps extension behind the head, done as one rep. Trains the triceps and front delts, with the biceps working in the curl.https://media.seto.fit/exercises/plate-curl-to-overhead-press-to-tricep-extension/video/male.mp42026-07-10yesnono https://seto.fit/exercises/plate-curl-to-press/https://media.seto.fit/exercises/plate-curl-to-overhead-press/image/male-start.jpgPlate Curl to PressA standing combination that curls a weight plate from your hips to your chest, then presses it overhead. Trains the front delts and biceps in one continuous rep.https://media.seto.fit/exercises/plate-curl-to-overhead-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/plate-forward-lunge/https://media.seto.fit/exercises/plate-forward-lunge/image/male-start.jpgPlate Forward LungeA forward lunge holding one weight plate upright at your chest with both hands. Trains the quads and glutes one leg at a time, with the plate adding load without dumbbells.https://media.seto.fit/exercises/plate-forward-lunge/video/male.mp42026-07-10yesnono https://seto.fit/exercises/plate-glute-bridge-chest-press/https://media.seto.fit/exercises/plate-glute-bridge-to-chest-press/image/male-start.jpgPlate Glute Bridge Chest PressA chest press with a weight plate held by its rim, done lying on the floor with the hips raised in a glute bridge. Trains the chest and triceps while the glutes and hamstrings hold the bridge.https://media.seto.fit/exercises/plate-glute-bridge-to-chest-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/plate-glute-bridge-pullover/https://media.seto.fit/exercises/plate-glute-bridge-to-pullover/image/male-start.jpgPlate Glute Bridge PulloverA two-hand plate pullover performed while holding a glute bridge on the floor. The straight-arm pullover trains the lats and chest while the glutes and hamstrings keep the hips raised.https://media.seto.fit/exercises/plate-glute-bridge-to-pullover/video/male.mp42026-07-10yesnono https://seto.fit/exercises/plate-good-morning/https://media.seto.fit/exercises/plate-good-morning-anterior/image/male-start.jpgPlate Good MorningA standing hip-hinge exercise with a weight plate held against the chest, targeting the hamstrings and glutes. Useful for building posterior-chain strength with a simple, accessible load.https://media.seto.fit/exercises/plate-good-morning-anterior/video/male.mp42026-07-10yesnono https://seto.fit/exercises/plate-overhead-lateral-raise/https://media.seto.fit/exercises/plate-full-front-raise/image/male-start.jpgPlate Overhead Lateral RaiseA standing raise that lifts a weight plate in each hand out to the sides and all the way overhead with straight arms. It trains the side delts and upper traps through a longer range than a standard lateral raise.https://media.seto.fit/exercises/plate-full-front-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/plate-overhead-press/https://media.seto.fit/exercises/weighted-standing-shoulder-press-with-plate/image/male-start.jpgPlate Overhead PressA standing overhead press with one weight plate held in both hands. Trains the front delts and triceps with a simple setup when no barbell or dumbbells are free.https://media.seto.fit/exercises/weighted-standing-shoulder-press-with-plate/video/male.mp42026-07-10yesnono https://seto.fit/exercises/plate-overhead-sit-up/https://media.seto.fit/exercises/over-head-weight-sit-up/image/male-start.jpegPlate Overhead Sit-UpA full sit-up done while holding a weight plate on straight arms, targeting the abs. The plate adds load, and keeping your arms straight stops them from pulling you up.https://media.seto.fit/exercises/over-head-weight-sit-up/video/male.mp42026-07-10yesnono https://seto.fit/exercises/plate-romanian-deadlift/https://media.seto.fit/exercises/plate-deadlift/image/male-start.jpgPlate Romanian DeadliftA hip-hinge exercise with one weight plate held in both hands, targeting the hamstrings and glutes. Teaches the Romanian deadlift pattern with a light load that is easy to grip.https://media.seto.fit/exercises/plate-deadlift/video/male.mp42026-07-10yesnono https://seto.fit/exercises/plate-steering-wheel/https://media.seto.fit/exercises/plate-car-driver/image/male-start.jpgPlate Steering WheelA standing shoulder exercise where you hold a weight plate at shoulder height in front of you and turn it like a steering wheel. Trains the front delts to hold the arms up while the shoulders rotate.https://media.seto.fit/exercises/plate-car-driver/video/male.mp42026-07-10yesnono https://seto.fit/exercises/pole-lat-stretch/https://media.seto.fit/exercises/fixed-bar-stretch/image/male-start.jpgPole Lat StretchA lat stretch holding a fixed vertical pole, with the hips sitting back and low so the arms are pulled straight. Stretches the lats, upper back, and rear shoulders, and fits well after pulling work.https://media.seto.fit/exercises/fixed-bar-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/prone-crossed-arm-shoulder-stretch/https://media.seto.fit/exercises/criss-cross-bow-tie-pose/image/male-start.jpgProne Crossed Arm Shoulder StretchA kneeling floor stretch where your chest rests on forearms crossed under it and sinks toward the floor. Stretches the rear delts and the muscles between the shoulder blades on both sides at once.https://media.seto.fit/exercises/criss-cross-bow-tie-pose/video/male.mp42026-07-10yesnono https://seto.fit/exercises/prone-dumbbell-y-press/https://media.seto.fit/exercises/dumbbell-face-down-lying-shoulder-press/image/male-start.jpgProne Dumbbell Y-PressA shoulder press done lying face down on a flat bench, pressing two dumbbells from beside the head forward and out into a Y. Trains the upper back, traps, and front delts with the bench removing body momentum.https://media.seto.fit/exercises/dumbbell-face-down-lying-shoulder-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/prone-mini-band-hip-abduction/https://media.seto.fit/exercises/resistance-band-lying-hyperextension-abduction/image/male-start.jpgProne Mini Band Hip AbductionA face-down floor exercise where both straight legs lift off the floor and spread apart against a mini band above the knees. It trains the glutes and outer hip muscles, with the hamstrings assisting.https://media.seto.fit/exercises/resistance-band-lying-hyperextension-abduction/video/male.mp42026-07-10yesnono https://seto.fit/exercises/prone-neck-extension/https://media.seto.fit/exercises/lying-neck-extension/image/male-start.jpgProne Neck ExtensionA bodyweight neck exercise done face down, propped on your forearms. You lower your head toward your chest and lift it back until you look forward, training the muscles at the back of the neck.https://media.seto.fit/exercises/lying-neck-extension/video/male.mp42026-07-10yesnono https://seto.fit/exercises/prone-quad-stretch/https://media.seto.fit/exercises/lying-quadriceps-stretch/image/male-start.jpgProne Quad StretchA face-down static stretch for the quadriceps. You bend one knee and pull that foot toward your glutes with your hand, stretching the front of the thigh one leg at a time.https://media.seto.fit/exercises/lying-quadriceps-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/prone-resistance-band-superman-lat-pulldown/https://media.seto.fit/exercises/superman-pulls-resistance-band/image/male-start.jpgProne Resistance Band Superman Lat PulldownA lat pulldown done lying face down with your upper body and legs held slightly off the floor. You pull two band handles from straight overhead down to your shoulders, training the lats and upper back while your lower back and glutes hold the lift.https://media.seto.fit/exercises/superman-pulls-resistance-band/video/male.mp42026-07-10yesnono https://seto.fit/exercises/push-up-plus/https://media.seto.fit/exercises/push-up-plus/image/male-start.jpgPush-Up PlusA push-up with an extra reach at the top: once your arms are straight, you keep pressing so your shoulder blades slide forward. Trains the chest and triceps and adds work for the serratus anterior.https://media.seto.fit/exercises/push-up-plus/video/male.mp42026-07-10yesnono https://seto.fit/exercises/push-up-to-cobra/https://media.seto.fit/exercises/cobra-full-push-up/image/male-start.jpgPush-Up to CobraA push-up that finishes in a cobra: at the bottom the hips lower to the floor and the arms press the upper body up into a back-bend before you return to the plank. Trains the triceps and chest and moves the spine through extension.https://media.seto.fit/exercises/cobra-full-push-up/video/male.mp42026-07-10yesnono https://seto.fit/exercises/push-up-to-down-dog/https://media.seto.fit/exercises/modified-hindu-push-up/image/male-start.jpgPush-Up to Down DogA push-up that finishes by pushing the hips up and back into a downward dog, an inverted V on hands and feet. Trains the chest and triceps, with the shoulders and lats working through the reach.https://media.seto.fit/exercises/modified-hindu-push-up/video/male.mp42026-07-10yesnono https://seto.fit/exercises/push-up-with-rotation/https://media.seto.fit/exercises/push-up-and-rotation/image/male-start.jpgPush-Up with RotationA push-up that turns into a one-arm side plank at the top, with the free arm raised toward the ceiling. Trains the chest and triceps along with shoulder stability and trunk control.https://media.seto.fit/exercises/push-up-and-rotation/video/male.mp42026-07-10yesnono https://seto.fit/exercises/rack-supported-dumbbell-pistol-squat/https://media.seto.fit/exercises/dumbbell-single-leg-squat-with-support-pistol/image/male-start.jpgRack Supported Dumbbell Pistol SquatA single-leg squat to full depth with one dumbbell in one hand and the other hand resting on a rack for balance. Trains the quads and glutes of the working leg; the support makes the pistol squat reachable for more lifters.https://media.seto.fit/exercises/dumbbell-single-leg-squat-with-support-pistol/video/male.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-arnold-press/https://media.seto.fit/exercises/arnold-press-cable-resistance-band-standing/image/male-start.jpgResistance Band Arnold PressA standing band press that starts with the handles in front of your face and turns the palms forward on the way up. Targets the front and side delts, with the triceps assisting.https://media.seto.fit/exercises/arnold-press-cable-resistance-band-standing/video/male.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-bent-over-row/https://media.seto.fit/exercises/band-bent-over-row/image/male-start.jpgResistance Band Bent Over RowA bent-over row with a resistance band anchored under both feet and a handle in each hand. Trains the lats and upper back with resistance that rises toward the top of each rep.https://media.seto.fit/exercises/band-bent-over-row/video/male.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-bicycle-crunch/https://media.seto.fit/exercises/band-bicycle-crunch/image/male-start.jpegResistance Band Bicycle CrunchA bicycle crunch with a band anchored near the floor and looped around both feet. Trains the obliques and abs as your torso rotates toward a knee that draws in against the band.https://media.seto.fit/exercises/band-bicycle-crunch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-bulgarian-split-squat/https://media.seto.fit/exercises/band-single-leg-split-squat/image/female-start.jpgResistance Band Bulgarian Split SquatA rear-foot-elevated split squat with a resistance band under the front foot, its ends held at the hips. Trains the quads and glutes one leg at a time, with resistance that grows as you stand up.https://media.seto.fit/exercises/band-single-leg-split-squat/video/female.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-chest-fly/https://media.seto.fit/exercises/band-chest-fly/image/female-start.jpgResistance Band Chest FlyA band fly variation targeting the chest through horizontal adduction with continuous tension. Useful for hypertrophy work, warm-ups, and shoulder-friendly accessory training.https://media.seto.fit/exercises/band-chest-fly/video/female.mp462026-07-10yesnono https://seto.fit/exercises/resistance-band-curl-to-press/https://media.seto.fit/exercises/biceps-curl-to-shoulder-press-resistance-band/image/male-start.jpegResistance Band Curl to PressA standing band combination that curls the handles to your shoulders and then presses them overhead. It trains the biceps and front delts in one continuous rep.https://media.seto.fit/exercises/biceps-curl-to-shoulder-press-resistance-band/video/male.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-curtsy-lunge/https://media.seto.fit/exercises/curtsy-lunges-resistance-band/image/male-start.jpgResistance Band Curtsy LungeA curtsy lunge with a resistance band under the front foot, targeting the glutes and quads. The band adds resistance as you stand up and challenges single-leg control.https://media.seto.fit/exercises/curtsy-lunges-resistance-band/video/male.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-dead-bug/https://media.seto.fit/exercises/resistance-band-upper-body-dead-bug/image/male-start.jpegResistance Band Dead BugA supine core exercise where you hold a band straight above your shoulders while extending one leg at a time. The band's pull adds anti-extension work for the abs.https://media.seto.fit/exercises/resistance-band-upper-body-dead-bug/video/male.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-deadlift/https://media.seto.fit/exercises/band-deadlift/image/male-start.jpgResistance Band DeadliftA band deadlift with a handled tube held under both feet, targeting the glutes and hamstrings. Band tension rises as you stand, so the top of the lift is the hardest part.https://media.seto.fit/exercises/band-deadlift/video/male.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-decline-sit-up/https://media.seto.fit/exercises/band-decline-sit-up/image/female-start.jpegResistance Band Decline Sit-UpA decline sit-up with a resistance band anchored at the low end of the bench and a handle held at each side of your head. The band adds load as you sit up. Trains the abs.https://media.seto.fit/exercises/band-decline-sit-up/video/female.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-drag-curl/https://media.seto.fit/exercises/drag-curl-resistance-band/image/male-start.jpegResistance Band Drag CurlA band curl variation where the elbows travel back as the handles slide up close to your torso. Trains the biceps with the hardest pull at the top, where the band is stretched most.https://media.seto.fit/exercises/drag-curl-resistance-band/video/male.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-floor-press/https://media.seto.fit/exercises/floor-cable-resistance-band-press/image/male-start.jpgResistance Band Floor PressA chest press lying on the floor, with a resistance band running under your upper back and a handle in each hand. The floor stops your elbows, which shortens the range. Trains the chest and triceps.https://media.seto.fit/exercises/floor-cable-resistance-band-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-floor-pullover/https://media.seto.fit/exercises/lying-pull-over-with-resistance-band-cable/image/male-start.jpgResistance Band Floor PulloverA straight-arm band pullover performed lying on the floor, targeting the lats and chest with help from the teres major and triceps. The band is anchored low behind your head and pulled from overhead down to your hips.https://media.seto.fit/exercises/lying-pull-over-with-resistance-band-cable/video/male.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-floor-skull-crusher/https://media.seto.fit/exercises/band-lying-press-down/image/female-start.jpgResistance Band Floor Skull CrusherA band triceps extension lying on the floor, with the band anchored low behind your head. Isolates the triceps through elbow extension and needs no bench or free weights.https://media.seto.fit/exercises/band-lying-press-down/video/female.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-front-rack-stretch/https://media.seto.fit/exercises/resistance-band-assisted-front-rack-stretch/image/male-start.jpgResistance Band Front Rack StretchA one-arm stretch for the front rack position, holding a band at your shoulder while your elbow rests on a chest-height rack bar. Opens the shoulder, lats, and triceps so the elbow can sit high with the hand at the shoulder.https://media.seto.fit/exercises/resistance-band-assisted-front-rack-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-front-raise/https://media.seto.fit/exercises/front-raise-resistance-bands/image/male-start.jpgResistance Band Front RaiseA standing shoulder isolation exercise with a resistance band under both feet, raising both straight arms forward to shoulder height. It targets the front delts, and the band pulls hardest near the top.https://media.seto.fit/exercises/front-raise-resistance-bands/video/male.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-glute-bridge-abduction/https://media.seto.fit/exercises/resistance-band-glute-bridge-abduction/image/male-start.jpgResistance Band Glute Bridge AbductionA floor glute bridge with a mini band just above the knees: lift your hips, press your knees out against the band, bring them back, then lower. Trains the glutes, with extra work for the outer hips.https://media.seto.fit/exercises/resistance-band-glute-bridge-abduction/video/male.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-glute-bridge/https://media.seto.fit/exercises/resistance-band-glute-bridge/image/female-start.jpgResistance Band Glute BridgeA floor glute bridge with a loop band around the thighs just above the knees. The band makes you push your knees out as you lift, adding outer-hip work to the glutes and hamstrings.https://media.seto.fit/exercises/resistance-band-glute-bridge/video/female.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-hammer-curl/https://media.seto.fit/exercises/hammer-curl-resistance-band-simultaneous/image/male-start.jpegResistance Band Hammer CurlA standing band curl with a neutral grip, targeting the biceps, brachialis, and forearms. Useful for home training and arm work without dumbbells.https://media.seto.fit/exercises/hammer-curl-resistance-band-simultaneous/video/male.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-hammer-spider-curl/https://media.seto.fit/exercises/band-prone-incline-hammer-curl/image/female-start.jpegResistance Band Hammer Spider CurlA chest-supported band curl with palms facing each other, kneeling behind an incline bench with a band anchored at its base for each hand. Trains the biceps and forearms while the bench keeps the torso out of the lift.https://media.seto.fit/exercises/band-prone-incline-hammer-curl/video/female.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-high-to-low-chest-press/https://media.seto.fit/exercises/chest-press-high-to-low-cable-resistance-band/image/male-start.jpgResistance Band High-to-Low Chest PressA standing band press from a high anchor behind you, driving the handles forward and down toward your hips. Targets the lower and middle chest, with the triceps and front delts assisting.https://media.seto.fit/exercises/chest-press-high-to-low-cable-resistance-band/video/male.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-high-to-low-flye/https://media.seto.fit/exercises/band-high-fly/image/female-start.jpgResistance Band High-to-Low FlyeA standing band flye with the band anchored high behind you. Your arms sweep from wide at shoulder height down to meet in front of your lower torso, targeting the lower and middle chest.https://media.seto.fit/exercises/band-high-fly/video/female.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-incline-bench-press/https://media.seto.fit/exercises/band-incline-bench-press/image/female-start.jpgResistance Band Incline Bench PressA band press lying back on an incline bench, targeting the upper chest and front delts with help from the triceps. The band is anchored under the bench, so resistance builds as your arms straighten.https://media.seto.fit/exercises/band-incline-bench-press/video/female.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-jump-squat/https://media.seto.fit/exercises/resistance-band-squat-jump/image/male-start.jpgResistance Band Jump SquatA jump squat done with a mini band just above the knees. Trains lower-body power in the quads and glutes, while the band makes you hold your knees out through takeoff and landing.https://media.seto.fit/exercises/resistance-band-squat-jump/video/male.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-lateral-raise-to-shoulder-press/https://media.seto.fit/exercises/lateral-raise-to-shoulder-press-resistance-band-cable/image/male-start.jpgResistance Band Lateral Raise to Shoulder PressA two-part band shoulder exercise: a lateral raise to shoulder height, then an overhead press from that position. Trains the lateral and front delts, with the triceps finishing each press.https://media.seto.fit/exercises/lateral-raise-to-shoulder-press-resistance-band-cable/video/male.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-low-to-high-chest-press/https://media.seto.fit/exercises/chest-press-low-to-high-resistance-band/image/male-start.jpgResistance Band Low-to-High Chest PressA standing band press from a low anchor behind you, pressing forward and upward. The rising path shifts the work toward the upper chest, with the front delts and triceps assisting.https://media.seto.fit/exercises/chest-press-low-to-high-resistance-band/video/male.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-low-to-high-overhead-flye/https://media.seto.fit/exercises/chest-fly-low-to-high-resistance-band/image/male-start.jpgResistance Band Low-to-High Overhead FlyeA standing band fly that sweeps straight arms from out to the sides up to overhead, against bands anchored low. Targets the upper chest and front delts.https://media.seto.fit/exercises/chest-fly-low-to-high-resistance-band/video/male.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-overhead-shoulder-stretch/https://media.seto.fit/exercises/band-warm-up-shoulder-stretch/image/female-start.jpgResistance Band Overhead Shoulder StretchA standing shoulder mobility drill with a resistance band. You raise the band from chest height to overhead, spreading your hands until the band is tight, which stretches the front of the shoulders and upper chest.https://media.seto.fit/exercises/band-warm-up-shoulder-stretch/video/female.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-overhead-triceps-extension/https://media.seto.fit/exercises/overhead-extension-resistance-band-both-arms/image/male-start.jpegResistance Band Overhead Triceps ExtensionA standing overhead triceps extension with a resistance band held under your feet. Trains the triceps, especially the long head, by lowering the handles behind your head and pressing them back up.https://media.seto.fit/exercises/overhead-extension-resistance-band-both-arms/video/male.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-pallof-press/https://media.seto.fit/exercises/band-palloff-press/image/female-start.jpgResistance Band Pallof PressAn anti-rotation press with a resistance band anchored at your side at chest height. Trains the obliques and abs to keep your torso from turning toward the anchor.https://media.seto.fit/exercises/band-palloff-press/video/female.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-pull-through/https://media.seto.fit/exercises/band-pullthrough/image/male-start.jpgResistance Band Pull ThroughA band hip-hinge exercise with the band anchored low behind you and running between your legs. Trains the glutes and hamstrings through hip extension without loading the spine heavily.https://media.seto.fit/exercises/band-pullthrough/video/male.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-reverse-curl/https://media.seto.fit/exercises/reverse-grip-resistance-band-simultaneous/image/male-start.jpegResistance Band Reverse CurlA standing band curl with an overhand grip, targeting the forearms and the biceps. The palms-down grip moves more of the work onto the forearms than a regular curl.https://media.seto.fit/exercises/reverse-grip-resistance-band-simultaneous/video/male.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-reverse-lunge/https://media.seto.fit/exercises/lunge-reverse-with-resistance-band/image/male-start.jpgResistance Band Reverse LungeA reverse lunge loaded by a resistance band anchored under the front foot. Targets the quads and glutes and builds single-leg strength without free weights.https://media.seto.fit/exercises/lunge-reverse-with-resistance-band/video/male.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-reverse-spider-curl/https://media.seto.fit/exercises/band-reverse-spider-curl/image/female-start.jpegResistance Band Reverse Spider CurlA chest-supported band curl with an overhand grip, targeting the forearms and biceps. Lying face down on an incline bench keeps the upper arms hanging still so the elbows do the work.https://media.seto.fit/exercises/band-reverse-spider-curl/video/female.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-scapular-retraction/https://media.seto.fit/exercises/band-horizontal-shrug/image/male-start.jpgResistance Band Scapular RetractionA standing straight-arm band drill targeting the rhomboids and middle traps. The arms stay straight while the shoulder blades squeeze together and slide forward again, building shoulder blade control for rows and pulls.https://media.seto.fit/exercises/band-horizontal-shrug/video/male.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-seated-calf-raise/https://media.seto.fit/exercises/resistance-band-calf-press-sitting-on-chair/image/male-start.jpgResistance Band Seated Calf RaiseA seated calf raise with a loop band run under the balls of your feet and held down over your knees. With the knees bent, it works the calves, especially the soleus, and needs only a band and a seat.https://media.seto.fit/exercises/resistance-band-calf-press-sitting-on-chair/video/male.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-shoulder-adduction/https://media.seto.fit/exercises/resistance-band-shoulder-adduction/image/male-start.jpgResistance Band Shoulder AdductionA single-arm band exercise that pulls your straight arm from shoulder height down to your side against a band anchored high beside you. Trains the lats and lower chest through shoulder adduction.https://media.seto.fit/exercises/resistance-band-shoulder-adduction/video/male.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-side-bend/https://media.seto.fit/exercises/band-side-bend/image/female-start.jpegResistance Band Side BendA standing band exercise targeting the obliques. A band anchored low at your side pulls your trunk into a side bend, and you straighten back to upright against it.https://media.seto.fit/exercises/band-side-bend/video/female.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-spider-curl/https://media.seto.fit/exercises/band-prone-incline-curl/image/female-start.jpegResistance Band Spider CurlA chest-supported biceps curl on an incline bench, with a band anchored at the base of the bench for each hand. Your arms hang straight down and your chest rests on the bench, so the torso cannot help the lift.https://media.seto.fit/exercises/band-prone-incline-curl/video/female.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-standing-hamstring-stretch/https://media.seto.fit/exercises/standing-hamstring-calf-stretch-with-resistance-band/image/male-start.jpgResistance Band Standing Hamstring StretchA standing hamstring stretch with one heel forward on the floor and a resistance band looped over that foot. Pulling on the band while hinging forward deepens the stretch in the back of the thigh and the calf.https://media.seto.fit/exercises/standing-hamstring-calf-stretch-with-resistance-band/video/male.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-sumo-squat/https://media.seto.fit/exercises/sumo-squat-in-between-legs-resistance-band/image/male-start.jpgResistance Band Sumo SquatA wide-stance squat with a band under each foot and a handle in each hand at your hips. It trains the quads, glutes and adductors, and the band pulls hardest as you stand up.https://media.seto.fit/exercises/sumo-squat-in-between-legs-resistance-band/video/male.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-superman/https://media.seto.fit/exercises/resistance-band-floor-hyperextension/image/male-start.jpgResistance Band SupermanA prone back extension with loop bands around your wrists and ankles. You lift your arms, chest, and legs together and press your feet apart against the ankle band, training the lower back and glutes.https://media.seto.fit/exercises/resistance-band-floor-hyperextension/video/male.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-triceps-kickback/https://media.seto.fit/exercises/band-bent-over-one-arm-kickback/image/female-start.jpegResistance Band Triceps KickbackA band isolation exercise targeting the triceps, done one arm at a time from a hip hinge. The band pulls hardest where the arm is straight behind you.https://media.seto.fit/exercises/band-bent-over-one-arm-kickback/video/female.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-wrist-curl/https://media.seto.fit/exercises/band-wrist-curl/image/female-start.jpegResistance Band Wrist CurlA seated one-arm wrist curl against a resistance band anchored under your foot, with the forearm resting on your thigh and the palm facing up. Only the wrist moves, training the forearm flexors one side at a time.https://media.seto.fit/exercises/band-wrist-curl/video/female.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-y-raise/https://media.seto.fit/exercises/band-y-raise/image/female-start.jpgResistance Band Y-RaiseA standing shoulder raise against bands anchored low in front of you, lifting straight arms from your hips to a wide Y overhead. Trains the front delts and traps, with the upper back helping to control the shoulder blades.https://media.seto.fit/exercises/band-y-raise/video/female.mp42026-07-10yesnono https://seto.fit/exercises/resistance-band-zottman-curl/https://media.seto.fit/exercises/zotman-curls-resistance-band-simultaneous/image/male-start.jpegResistance Band Zottman CurlA band curl that goes up with a palms-up grip and comes down with a palms-down grip. Trains the biceps on the way up and the forearms on the lowering.https://media.seto.fit/exercises/zotman-curls-resistance-band-simultaneous/video/male.mp42026-07-10yesnono https://seto.fit/exercises/reverse-grip-bench-press/https://media.seto.fit/exercises/barbell-reverse-grip-bench-press/image/male-start.jpgReverse Grip Bench PressA flat barbell bench press with an underhand grip, palms facing toward your head. The bar comes down to the lower chest with the elbows close to your sides. Trains the chest, with more upper-chest and triceps work than the standard grip.https://media.seto.fit/exercises/barbell-reverse-grip-bench-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/reverse-grip-dumbbell-incline-bench-press/https://media.seto.fit/exercises/dumbbell-incline-palms-back-press/image/male-start.jpgReverse Grip Dumbbell Incline Bench PressAn incline dumbbell press with an underhand grip, palms facing toward you, targeting the upper chest and front delts with triceps assistance. The reverse grip keeps the elbows close to your torso.https://media.seto.fit/exercises/dumbbell-incline-palms-back-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/reverse-grip-dumbbell-shoulder-press/https://media.seto.fit/exercises/dumbbell-seated-reverse-close-grip-press/image/male-start.jpgReverse Grip Dumbbell Shoulder PressA seated dumbbell overhead press with the palms facing you throughout, targeting the front delts with triceps assistance. The elbows start in front of the chest, which keeps the press in front of the body.https://media.seto.fit/exercises/dumbbell-seated-reverse-close-grip-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/reverse-grip-resistance-band-incline-bench-press/https://media.seto.fit/exercises/band-incline-palms-back-press/image/female-start.jpgReverse Grip Resistance Band Incline Bench PressA band press lying back on an incline bench with your palms facing you, targeting the upper chest and front delts with help from the triceps. The band is anchored low at the foot end of the bench.https://media.seto.fit/exercises/band-incline-palms-back-press/video/female.mp42026-07-10yesnono https://seto.fit/exercises/reverse-hyperextension-with-stability-ball-and-mini-band/https://media.seto.fit/exercises/resistance-band-reverse-hyper-with-stability-ball-on-flat-bench/image/male-start.jpgReverse Hyperextension with Stability Ball and Mini BandA reverse hyperextension on a flat bench, lifting a stability ball held between your feet with a mini band around your thighs. Trains the glutes and hamstrings through hip extension with little load on the spine.https://media.seto.fit/exercises/resistance-band-reverse-hyper-with-stability-ball-on-flat-bench/video/male.mp42026-07-10yesnono https://seto.fit/exercises/reverse-lunge-with-arm-raise/https://media.seto.fit/exercises/bodyweight-rear-lunge-front-raise/image/male-start.jpgReverse Lunge with Arm RaiseA bodyweight reverse lunge that raises both straight arms forward to shoulder height as you lower. Trains the quads and glutes while challenging balance on the front leg.https://media.seto.fit/exercises/bodyweight-rear-lunge-front-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/reverse-lunge-with-knee-drive/https://media.seto.fit/exercises/lunge-to-knee-drive-left-bodyweight/image/male-start.jpgReverse Lunge with Knee DriveA bodyweight reverse lunge that finishes by driving the back knee up to hip height as you stand on the front leg. It trains the quads and glutes and adds a single-leg balance demand at the top of each rep.https://media.seto.fit/exercises/lunge-to-knee-drive-left-bodyweight/video/male.mp42026-07-10yesnono https://seto.fit/exercises/ropeless-jump-rope/https://media.seto.fit/exercises/skipping/image/male-start.jpgRopeless Jump RopeA jump rope drill without a rope: you hop in rhythm while turning your hands as if holding the handles. Trains the calves and lower legs for conditioning and footwork where there is no rope or no room to swing one.https://media.seto.fit/exercises/skipping/video/male.mp42026-07-10yesnono https://seto.fit/exercises/seated-alternating-dumbbell-front-raise/https://media.seto.fit/exercises/dumbbell-seated-alternate-front-raise/image/male-start.jpgSeated Alternating Dumbbell Front RaiseA seated isolation shoulder exercise that raises one dumbbell at a time in front of you. Targets the front delts, and sitting on the bench takes the legs out of the lift.https://media.seto.fit/exercises/dumbbell-seated-alternate-front-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/seated-barbell-calf-raise/https://media.seto.fit/exercises/barbell-seated-on-knee-calve-raises/image/male-start.jpgSeated Barbell Calf RaiseA seated calf raise with a loaded barbell resting across your thighs just above the knees. With the knees bent, it trains the calves, mainly the soleus, without needing a calf machine.https://media.seto.fit/exercises/barbell-seated-on-knee-calve-raises/video/male.mp42026-07-10yesnono https://seto.fit/exercises/seated-barbell-curl/https://media.seto.fit/exercises/barbell-lap-curl/image/male-start.jpegSeated Barbell CurlA barbell curl performed seated on the end of a flat bench, with the bar starting on your thighs. Sitting removes leg drive and most of the torso swing, so the biceps do the work from the thighs to upper chest height.https://media.seto.fit/exercises/barbell-lap-curl/video/male.mp42026-07-10yesnono https://seto.fit/exercises/seated-barbell-twist/https://media.seto.fit/exercises/barbell-seated-twist/image/male-start.jpegSeated Barbell TwistA seated rotational core exercise with a barbell across the upper back, targeting the obliques. Used to build trunk rotation control while the bench keeps the hips fixed.https://media.seto.fit/exercises/barbell-seated-twist/video/male.mp42026-07-10yesnono https://seto.fit/exercises/seated-cable-rear-delt-raise/https://media.seto.fit/exercises/cable-seated-rear-lateral-raise/image/male-start.jpgSeated Cable Rear Delt RaiseA seated cable isolation exercise targeting the rear delts and upper back. Two low pulleys with crossed cables keep tension on the shoulders through the whole raise.https://media.seto.fit/exercises/cable-seated-rear-lateral-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/seated-cable-row-close-overhand-grip/https://media.seto.fit/exercises/straight-bar-cable-row-close-grip/image/male-start.jpgSeated Cable Row (Close Overhand Grip)A seated cable row with a straight bar held in a close overhand grip. The elbows travel out as well as back, loading the upper back, lats, and rear delts.https://media.seto.fit/exercises/straight-bar-cable-row-close-grip/video/male.mp42026-07-10yesnono https://seto.fit/exercises/seated-cable-row-reverse-grip/https://media.seto.fit/exercises/cable-seated-supine-grip-row/image/male-start.jpgSeated Cable Row (Reverse Grip)A seated cable row with an underhand grip on a straight bar, targeting the lats and upper back with more biceps involvement. The palms-up grip keeps your elbows close to your sides.https://media.seto.fit/exercises/cable-seated-supine-grip-row/video/male.mp42026-07-10yesnono https://seto.fit/exercises/seated-calf-stretch/https://media.seto.fit/exercises/seated-calf-stretch/image/male-start.jpgSeated Calf StretchA seated stretch for both calves at once, with both legs straight. Pulling the toes back toward the shins stretches the back of the lower legs.https://media.seto.fit/exercises/seated-calf-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/seated-dumbbell-front-raise/https://media.seto.fit/exercises/dumbbell-seated-front-raise/image/male-start.jpgSeated Dumbbell Front RaiseA seated shoulder isolation exercise where you raise both dumbbells forward to shoulder height. Targets the front delts, with the back pad limiting body swing.https://media.seto.fit/exercises/dumbbell-seated-front-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/seated-dumbbell-swing-lateral-raise/https://media.seto.fit/exercises/lateral-raises-dumbbell-seated-with-swing/image/male-start.jpgSeated Dumbbell Swing Lateral RaiseA seated lateral raise that starts leaning forward and uses a controlled rise of the torso to help swing the dumbbells out to the sides. Targets the side delts with heavier dumbbells than a strict seated raise allows.https://media.seto.fit/exercises/lateral-raises-dumbbell-seated-with-swing/video/male.mp42026-07-10yesnono https://seto.fit/exercises/seated-dumbbell-triceps-kickback/https://media.seto.fit/exercises/dumbbell-seated-kickback/image/male-start.jpegSeated Dumbbell Triceps KickbackA two-arm triceps kickback done seated on the end of a flat bench, leaning forward. The seat takes your legs out of the lift, so the triceps straighten the elbows without body momentum.https://media.seto.fit/exercises/dumbbell-seated-kickback/video/male.mp42026-07-10yesnono https://seto.fit/exercises/seated-ez-bar-overhead-press/https://media.seto.fit/exercises/ez-bar-seated-close-grip-shoulder-press/image/male-start.jpgSeated EZ Bar Overhead PressA seated overhead press with an EZ bar on a flat bench. Trains the front delts and triceps; the angled grip is easier on the wrists than a straight bar.https://media.seto.fit/exercises/ez-bar-seated-close-grip-shoulder-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/seated-floor-crunch/https://media.seto.fit/exercises/seated-floor-crunches/image/male-start.jpegSeated Floor CrunchA crunch done sitting on the floor with knees bent and hands behind your head, curling the torso forward from a slight lean back. Trains the abs, with the obliques assisting.https://media.seto.fit/exercises/seated-floor-crunches/video/male.mp42026-07-10yesnono https://seto.fit/exercises/seated-flutter-kicks/https://media.seto.fit/exercises/seated-flutter-kicks/image/male-start.jpegSeated Flutter KicksA seated core exercise on the end of a flat bench. You lean back on your hands and kick straight legs up and down in alternation, training the abs to hold your trunk steady.https://media.seto.fit/exercises/seated-flutter-kicks/video/male.mp42026-07-10yesnono https://seto.fit/exercises/seated-forward-fold/https://media.seto.fit/exercises/seated-single-leg-hamstring-stretch/image/male-start.jpgSeated Forward FoldA seated floor stretch that folds forward over both straight legs, with your hands reaching toward your toes. Used to improve hamstring flexibility on both sides at once.https://media.seto.fit/exercises/seated-single-leg-hamstring-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/seated-glute-stretch/https://media.seto.fit/exercises/seated-cross-leg-glute-stretch/image/male-start.jpgSeated Glute StretchA seated floor stretch for the glutes. With one ankle crossed over the opposite thigh, you lean your torso forward over the crossed leg to stretch the glute on that side.https://media.seto.fit/exercises/seated-cross-leg-glute-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/seated-hammer-curl/https://media.seto.fit/exercises/alternate-hammer-curl-seated-dumbbells/image/male-start.jpgSeated Hammer CurlA seated dumbbell curl with palms facing each other, one arm at a time, targeting the biceps, brachialis, and forearms. Sitting takes the legs and hips out of the curl.https://media.seto.fit/exercises/alternate-hammer-curl-seated-dumbbells/video/male.mp42026-07-10yesnono https://seto.fit/exercises/seated-knee-hug-stretch/https://media.seto.fit/exercises/abdominal-stretch/image/male-start.jpgSeated Knee Hug StretchA seated floor stretch: hug your knees to your chest and let your head and upper back round forward over them. Stretches the lower back.https://media.seto.fit/exercises/abdominal-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/seated-knee-tuck/https://media.seto.fit/exercises/crunch-frog-on-floor/image/male-start.jpegSeated Knee TuckA seated core exercise balanced on your buttocks, pulling the knees toward the chest from a lean-back with straight legs. Trains the abs, with the obliques and hip flexors helping to hold the balance.https://media.seto.fit/exercises/crunch-frog-on-floor/video/male.mp42026-07-10yesnono https://seto.fit/exercises/seated-landmine-press/https://media.seto.fit/exercises/landmine-seated-alternating-overhead-press/image/male-start.jpgSeated Alternating Landmine PressA landmine press done seated on the floor with the legs spread wide, pressing the bar end overhead with one hand and passing it to the other hand at the top. Sitting takes the legs out of the press, so the front delts and triceps do the work.https://media.seto.fit/exercises/landmine-seated-alternating-overhead-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/seated-leg-raise/https://media.seto.fit/exercises/seated-v-up/image/male-start.jpegSeated Leg RaiseA seated core exercise where you lean back on your hands and lift both straight legs together from near the floor. It trains the abs to hold the torso steady while the hips flex.https://media.seto.fit/exercises/seated-v-up/video/male.mp42026-07-10yesnono https://seto.fit/exercises/seated-mini-band-hip-abduction/https://media.seto.fit/exercises/resistance-band-seated-hip-abduction/image/male-start.jpgSeated Mini Band Hip AbductionA seated band exercise on a flat bench where you push your knees apart against a mini band just above the knees. Trains the hip abductors and glutes with minimal equipment.https://media.seto.fit/exercises/resistance-band-seated-hip-abduction/video/male.mp42026-07-10yesnono https://seto.fit/exercises/seated-neutral-grip-resistance-band-shoulder-press/https://media.seto.fit/exercises/band-seated-neutral-grip-shoulders-press/image/female-start.jpgSeated Neutral Grip Resistance Band Shoulder PressA seated overhead press with a resistance band and palms facing each other, targeting the front delts and triceps. The back support keeps your torso still so the shoulders do the work.https://media.seto.fit/exercises/band-seated-neutral-grip-shoulders-press/video/female.mp42026-07-10yesnono https://seto.fit/exercises/seated-overhead-lat-stretch/https://media.seto.fit/exercises/seated-side-stretch/image/male-start.jpgSeated Overhead Lat StretchA seated unilateral stretch for the lats and side body, done on a bench. Sitting keeps the hips from shifting, so the stretch stays along the side of the upper back.https://media.seto.fit/exercises/seated-side-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/seated-resistance-band-lateral-raise/https://media.seto.fit/exercises/band-seated-lateral-raise/image/female-start.jpgSeated Resistance Band Lateral RaiseA seated lateral raise with a band anchored low behind the seat and a handle in each hand. It trains the side delts, and sitting against a backrest keeps the torso from helping.https://media.seto.fit/exercises/band-seated-lateral-raise/video/female.mp42026-07-10yesnono https://seto.fit/exercises/seated-reverse-shoulder-stretch/https://media.seto.fit/exercises/seated-shoulder-flexor-depressor-retractor-stretch/image/male-start.jpgSeated Reverse Shoulder StretchA static stretch for the front of the shoulders and the chest. Sitting on the floor with straight legs, you walk your hands back behind your hips and lean back until the shoulders open.https://media.seto.fit/exercises/seated-shoulder-flexor-depressor-retractor-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/seated-scapular-retraction/https://media.seto.fit/exercises/back-squeeze/image/male-start.jpgSeated Scapular RetractionA seated, unloaded upper-back exercise targeting the rhomboids and rear delts. Straight arms open from in front of you out to the sides, drawing your shoulder blades together.https://media.seto.fit/exercises/back-squeeze/video/male.mp42026-07-10yesnono https://seto.fit/exercises/seated-spinal-twist/https://media.seto.fit/exercises/pretzel-stretch/image/male-start.jpgSeated Spinal TwistA seated floor stretch that rotates the torso toward a bent knee, targeting the obliques and lower back. Useful for restoring trunk rotation after training or long periods of sitting.https://media.seto.fit/exercises/pretzel-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/seated-zottman-curl/https://media.seto.fit/exercises/dumbbell-seated-zottman-curl/image/male-start.jpgSeated Zottman CurlA seated dumbbell curl that lifts with palms up and lowers with palms down, turning your hands over at the top of every rep. It trains the biceps on the way up and the forearms on the way down.https://media.seto.fit/exercises/dumbbell-seated-zottman-curl/video/male.mp42026-07-10yesnono https://seto.fit/exercises/side-lying-arm-circle/https://media.seto.fit/exercises/lying-on-side-arm-circle-warm-up/image/male-start.jpgSide Lying Arm CircleA side-lying shoulder mobility drill in which your top arm travels a full circle around the shoulder while the rest of your body stays still. Used as a warm-up for the chest and front of the shoulder.https://media.seto.fit/exercises/lying-on-side-arm-circle-warm-up/video/male.mp42026-07-10yesnono https://seto.fit/exercises/side-lying-dumbbell-external-rotation/https://media.seto.fit/exercises/dumbbell-lying-external-shoulder-rotation/image/male-start.jpgSide Lying Dumbbell External RotationA one-arm rotator cuff exercise done lying on your side on the floor. The top forearm rotates from across your abdomen to pointing at the ceiling, training the infraspinatus, teres minor and rear delts.https://media.seto.fit/exercises/dumbbell-lying-external-shoulder-rotation/video/male.mp42026-07-10yesnono https://seto.fit/exercises/side-lying-dumbbell-lateral-raise/https://media.seto.fit/exercises/dumbbell-side-lying-one-hand-raise/image/male-start.jpgSide Lying Dumbbell Lateral RaiseA one-arm lateral raise done lying on your side on a flat bench. The top arm lifts a dumbbell away from your hip, which loads the lateral delts hardest at the start of the range, where a standing raise is lightest.https://media.seto.fit/exercises/dumbbell-side-lying-one-hand-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/side-lying-dumbbell-rear-delt-raise/https://media.seto.fit/exercises/laying-lateral-raise/image/male-start.jpgSide Lying Dumbbell Rear Delt RaiseA one-arm rear delt raise lying on your side on a flat bench. The top arm lifts a dumbbell from below the bench to straight up, training the rear delts through a long range with the torso supported.https://media.seto.fit/exercises/laying-lateral-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/side-lying-dumbbell-shrug/https://media.seto.fit/exercises/dumbbell-laying-30-degree-shrug/image/male-start.jpgSide Lying Dumbbell ShrugA single-arm dumbbell shrug done lying on your side on an incline bench, with the lower arm hanging over the top of the backrest. Trains the upper traps one side at a time.https://media.seto.fit/exercises/dumbbell-laying-30-degree-shrug/video/male.mp42026-07-10yesnono https://seto.fit/exercises/side-lying-dumbbell-wrist-rotation/https://media.seto.fit/exercises/dumbbell-lying-pronation-rotation-on-floor/image/male-start.jpegSide Lying Dumbbell Wrist RotationA forearm rotation done lying on your side with one dumbbell in the top hand and the elbow held at your side. Trains the forearm muscles that turn the palm down and back.https://media.seto.fit/exercises/dumbbell-lying-pronation-rotation-on-floor/video/male.mp42026-07-10yesnono https://seto.fit/exercises/side-lying-hip-abduction/https://media.seto.fit/exercises/side-lying-leg-lift-left/image/male-start.jpgSide Lying Hip AbductionA side-lying straight-leg raise that trains the hip abductors and glutes. A simple bodyweight option for side hip strength and pelvic control.https://media.seto.fit/exercises/side-lying-leg-lift-left/video/male.mp42026-07-10yesnono https://seto.fit/exercises/side-lying-lat-stretch/https://media.seto.fit/exercises/side-lying-floor-stretch/image/male-start.jpgSide Lying Lat StretchA floor stretch lying on your side, sweeping the top arm over your head to meet the bottom hand. Stretches the lats and the side of your upper back.https://media.seto.fit/exercises/side-lying-floor-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/side-lying-push-up/https://media.seto.fit/exercises/side-push-up/image/male-start.jpgSide Lying Push-UpA one-arm press from lying on your side, pushing the upper body off the floor with the top hand. Trains the triceps, with help from the chest and front of the shoulder.https://media.seto.fit/exercises/side-push-up/video/male.mp42026-07-10yesnono https://seto.fit/exercises/side-lying-quad-stretch/https://media.seto.fit/exercises/lying-side-quadriceps-stretch/image/male-start.jpgSide Lying Quad StretchA floor quad stretch done lying on your side. You pull the heel of the top leg toward your glutes to stretch the front of the thigh and the hip flexors while your bottom leg rests straight on the floor.https://media.seto.fit/exercises/lying-side-quadriceps-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/side-lying-stability-ball-lat-stretch/https://media.seto.fit/exercises/exercise-ball-lying-side-lat-stretch/image/male-start.jpgSide Lying Stability Ball Lat StretchA side-lying stretch over a stability ball, sweeping the top arm over your head. Stretches the lats and the side of your torso, one side at a time.https://media.seto.fit/exercises/exercise-ball-lying-side-lat-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/side-plank-hip-dip/https://media.seto.fit/exercises/side-plank-oblique-crunch/image/male-start.jpegSide Plank Hip DipA dynamic side plank variation where you raise and lower your hips while supporting yourself on one straight arm. It trains the obliques and lateral core muscles to control your torso from side to side.https://media.seto.fit/exercises/side-plank-oblique-crunch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/side-plank-mini-band-hip-abduction/https://media.seto.fit/exercises/resistance-band-side-plank-glute-raise/image/male-start.jpgSide Plank Mini Band Hip AbductionA bent-knee side plank on a straight arm with a mini band above the knees, raising the hips and lifting the top leg against the band. Works the glutes and outer hips along with the side of the trunk.https://media.seto.fit/exercises/resistance-band-side-plank-glute-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/side-plank-reach-through/https://media.seto.fit/exercises/plank-reach-through/image/male-start.jpegSide Plank Reach ThroughA straight-arm side plank in which the top arm reaches under the chest and then rotates open toward the ceiling. Trains the obliques and abs to control rotation while the hips stay lifted.https://media.seto.fit/exercises/plank-reach-through/video/male.mp42026-07-10yesnono https://seto.fit/exercises/side-to-side-push-up/https://media.seto.fit/exercises/side-to-side-push-up/image/male-start.jpgSide to Side Push-UpA push-up in which each rep shifts your chest toward one hand, then the other on the next rep. Both arms bend, but the side you lean toward takes more of the load, working the chest, triceps, and front delts.https://media.seto.fit/exercises/side-to-side-push-up/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-barbell-curl/https://media.seto.fit/exercises/barbell-single-arm-biceps-curl/image/male-start.jpegSingle Arm Barbell CurlA standing one-arm biceps curl with a light barbell held at its center. Used to train each arm on its own, with the long bar adding a grip and balance challenge.https://media.seto.fit/exercises/barbell-single-arm-biceps-curl/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-behind-the-neck-barbell-push-press/https://media.seto.fit/exercises/barbell-behind-the-back-push-press-single-arm-balance/image/female-start.jpgSingle Arm Behind the Neck Barbell Push PressA one-arm push press with a barbell held at its middle, driven from behind the neck to overhead with a short leg dip. Trains the shoulders and triceps and the control to keep a long bar level.https://media.seto.fit/exercises/barbell-behind-the-back-push-press-single-arm-balance/video/female.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-bent-over-cable-flye/https://media.seto.fit/exercises/cable-one-arm-chest-fly-bent/image/male-start.jpgSingle Arm Bent Over Cable FlyeA one-arm cable flye done in a half squat with the free hand on the knee, sweeping the handle from shoulder height across and down toward the opposite knee. Targets the lower and middle chest one side at a time.https://media.seto.fit/exercises/cable-one-arm-chest-fly-bent/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-bent-over-cable-rear-delt-flye/https://media.seto.fit/exercises/cable-bent-over-one-arm-lateral-raise/image/male-start.jpgSingle Arm Bent Over Cable Rear Delt FlyeA one-arm rear delt fly from a low pulley, performed bent over with your free hand on your knee. Trains the rear delts as the arm sweeps from across your body out and back.https://media.seto.fit/exercises/cable-bent-over-one-arm-lateral-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-bodyweight-rear-delt-row/https://media.seto.fit/exercises/chest-pull-back/image/male-start.jpgSingle Arm Bodyweight Rear Delt RowAn unloaded standing row where one arm drives the elbow out and back to shoulder height from a slight forward lean. It trains the rear delts and the muscles between the shoulder blades and works as a warm-up or activation drill.https://media.seto.fit/exercises/chest-pull-back/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-cable-bent-over-row/https://media.seto.fit/exercises/cable-one-arm-bent-over-row/image/male-start.jpgSingle Arm Cable Bent Over RowA one-arm row from a low pulley in a staggered, hinged stance, with the free hand on the front thigh for support. Trains the lats and upper back, with the biceps and rear delts assisting, one side at a time.https://media.seto.fit/exercises/cable-one-arm-bent-over-row/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-cable-wrist-curl/https://media.seto.fit/exercises/cable-wrist-extension/image/male-start.jpgSingle Arm Cable Wrist CurlA standing one-arm wrist curl on a low cable, with the forearm held level and only the wrist moving. Trains the wrist flexors of the forearm, with the cable keeping tension through the whole range.https://media.seto.fit/exercises/cable-wrist-extension/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-dumbbell-bench-press/https://media.seto.fit/exercises/dumbbell-one-arm-wide-grip-bench-press/image/male-start.jpgSingle Arm Dumbbell Bench PressA flat bench press with one dumbbell in one hand, palm facing in and elbow kept close to your side. It trains the chest, front delts and triceps one arm at a time while your trunk works to keep your torso from twisting.https://media.seto.fit/exercises/dumbbell-one-arm-wide-grip-bench-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-dumbbell-cross-body-crunch/https://media.seto.fit/exercises/dumbbell-single-arm-starfish-crunch/image/male-start.jpegSingle Arm Dumbbell Cross Body CrunchA lying crunch holding one dumbbell, reaching it across the body toward the opposite foot as that leg rises. Trains the abs and obliques one side at a time.https://media.seto.fit/exercises/dumbbell-single-arm-starfish-crunch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-dumbbell-floor-flye/https://media.seto.fit/exercises/dumbbell-one-arm-floor-fly/image/male-start.jpgSingle Arm Dumbbell Floor FlyeA one-arm dumbbell flye done lying on the floor with knees bent. It trains the chest through horizontal shoulder adduction, and the floor limits how deep the arm can go.https://media.seto.fit/exercises/dumbbell-one-arm-floor-fly/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-dumbbell-front-squat/https://media.seto.fit/exercises/dumbbell-offset-squat/image/male-start.jpgSingle Arm Dumbbell Front SquatA squat with one dumbbell held at the front of one shoulder and the free arm reaching forward. Trains the quads and glutes, while your trunk works to keep you from leaning toward the loaded side.https://media.seto.fit/exercises/dumbbell-offset-squat/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-dumbbell-incline-bench-press/https://media.seto.fit/exercises/dumbbell-incline-one-arm-press/image/male-start.jpgSingle Arm Dumbbell Incline Bench PressA one-arm dumbbell press on an incline bench targeting the upper chest and front delts, with triceps assistance. Working one side at a time exposes strength differences between arms.https://media.seto.fit/exercises/dumbbell-incline-one-arm-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-dumbbell-lateral-raise/https://media.seto.fit/exercises/dumbbell-one-arm-lateral-raise/image/male-start.jpgSingle Arm Dumbbell Lateral RaiseA one-arm dumbbell lateral raise targeting the side deltoid. Working one side at a time lets you match load and range between shoulders.https://media.seto.fit/exercises/dumbbell-one-arm-lateral-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-dumbbell-overhead-split-squat/https://media.seto.fit/exercises/dumbbell-single-arm-overhead-lunge/image/male-start.jpgSingle Arm Dumbbell Overhead Split SquatA split squat holding one dumbbell straight overhead. It trains the quads and glutes, while the one-sided overhead load makes your shoulder and trunk work to keep you upright.https://media.seto.fit/exercises/dumbbell-single-arm-overhead-lunge/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-dumbbell-overhead-triceps-extension/https://media.seto.fit/exercises/dumbbell-standing-one-arm-extension/image/male-start.jpegSingle Arm Dumbbell Overhead Triceps ExtensionA standing overhead triceps extension with one dumbbell in one hand and the free hand on your hip. It trains the triceps, especially the long head, one arm at a time.https://media.seto.fit/exercises/dumbbell-standing-one-arm-extension/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-dumbbell-reverse-preacher-curl/https://media.seto.fit/exercises/dumbbell-one-arm-reverse-preacher-curl/image/male-start.jpegSingle Arm Dumbbell Reverse Preacher CurlA one-arm preacher curl with a dumbbell held in an overhand grip, targeting the brachioradialis and forearms with biceps assistance. The pad removes shoulder swing, and working one arm at a time lets you even out left-right differences.https://media.seto.fit/exercises/dumbbell-one-arm-reverse-preacher-curl/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-dumbbell-single-leg-romanian-deadlift/https://media.seto.fit/exercises/dumbbell-single-leg-single-arm-deadlift/image/male-start.jpgSingle Arm Dumbbell Single Leg Romanian DeadliftA single-leg Romanian deadlift holding one dumbbell in the hand opposite your standing leg. Trains the hamstrings and glutes, with extra demand on balance and keeping your hips square.https://media.seto.fit/exercises/dumbbell-single-leg-single-arm-deadlift/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-dumbbell-skull-crusher/https://media.seto.fit/exercises/dumbbell-lying-one-arm-neutral-triceps-extension/image/male-start.jpegSingle Arm Dumbbell Skull CrusherA one-arm lying triceps extension with a dumbbell on a flat bench, the free hand holding the working upper arm in place. Trains the triceps one side at a time.https://media.seto.fit/exercises/dumbbell-lying-one-arm-neutral-triceps-extension/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-dumbbell-upright-row/https://media.seto.fit/exercises/dumbbell-single-arm-upright-row/image/male-start.jpgSingle Arm Dumbbell Upright RowA one-arm upright row with a single dumbbell pulled straight up the front of the body. It trains the lateral delts and upper traps one side at a time.https://media.seto.fit/exercises/dumbbell-single-arm-upright-row/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-dumbbell-zottman-preacher-curl/https://media.seto.fit/exercises/dumbbell-one-arm-zottman-preacher-curl/image/male-start.jpegSingle Arm Dumbbell Zottman Preacher CurlA one-arm preacher curl over the backrest of an incline bench, lifted with the palm up and lowered with the palm down. Trains the biceps on the way up and the forearms on the way down.https://media.seto.fit/exercises/dumbbell-one-arm-zottman-preacher-curl/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-elbow-flye/https://media.seto.fit/exercises/bodyweight-standing-triangle-fly/image/male-start.jpgSingle Arm Elbow FlyeA standing, unloaded chest and shoulder drill with both hands behind your head. One elbow at a time swings from out at the side to pointing forward in front of your face, and it works well as a warm-up.https://media.seto.fit/exercises/bodyweight-standing-triangle-fly/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-half-kneeling-cable-lat-pulldown/https://media.seto.fit/exercises/cable-pull-in-kneeling/image/male-start.jpgSingle Arm Half Kneeling Cable Lat PulldownA single-arm lat pulldown done half kneeling beside a cable tower, with the pulley set above head height. Trains the lats and biceps one side at a time, and the kneeling base keeps your legs out of the pull.https://media.seto.fit/exercises/cable-pull-in-kneeling/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-kettlebell-curl/https://media.seto.fit/exercises/kettlebell-single-arm-curl/image/male-start.jpgSingle Arm Kettlebell CurlA standing one-arm biceps curl with a kettlebell held by the handle. Trains the biceps and forearms, with the kettlebell's offset load asking for a firm grip.https://media.seto.fit/exercises/kettlebell-single-arm-curl/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-kettlebell-flye/https://media.seto.fit/exercises/kettlebell-single-arm-chest-fly/image/male-start.jpgSingle Arm Kettlebell FlyeA one-arm chest flye on a flat bench using a kettlebell held by its handle. Trains the pecs through horizontal shoulder adduction one side at a time.https://media.seto.fit/exercises/kettlebell-single-arm-chest-fly/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-kettlebell-rear-delt-flye/https://media.seto.fit/exercises/kettlebell-single-arm-rear-delt-fly/image/male-start.jpgSingle Arm Kettlebell Rear Delt FlyeA bent-over, single-arm kettlebell raise where the straight arm lifts out to the side to shoulder height. Targets the rear delt, with the upper back assisting, while the free hand rests on the front knee.https://media.seto.fit/exercises/kettlebell-single-arm-rear-delt-fly/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-landmine-lunge-to-press/https://media.seto.fit/exercises/landmine-lunge-to-overhead-press/image/male-start.jpgSingle Arm Landmine Lunge to PressA single-arm landmine complex that steps back into a reverse lunge with the bar end held at your shoulder, then stands and presses it up and forward. It trains the quads and glutes, with the shoulder and triceps finishing the press.https://media.seto.fit/exercises/landmine-lunge-to-overhead-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-landmine-push-press/https://media.seto.fit/exercises/landmine-single-arm-push-press/image/male-start.jpgSingle Arm Landmine Push PressA one-arm landmine press started with a short dip and drive of the legs, so the legs help move the bar. Trains the front delts and triceps and handles more load than the strict single-arm landmine press.https://media.seto.fit/exercises/landmine-single-arm-push-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-landmine-row/https://media.seto.fit/exercises/barbell-long-landmine-row/image/male-start.jpgSingle Arm Landmine RowA one-arm row holding the free end of a landmine bar, targeting the lats and upper back. Your other hand rests on your thigh, so the working side pulls from a steady hinge.https://media.seto.fit/exercises/barbell-long-landmine-row/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-landmine-skull-crusher/https://media.seto.fit/exercises/landmine-lying-tricep-extension/image/male-start.jpgSingle Arm Landmine Floor PressA one-arm floor press holding the loaded end of a landmine bar, done lying on your back. The fixed pivot guides the bar in an arc as the triceps, chest and front delts press it from the floor to straight above your shoulder.https://media.seto.fit/exercises/landmine-lying-tricep-extension/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-machine-high-row/https://media.seto.fit/exercises/hammer-strength-plate-loaded-high-row-single-arm/image/male-start.jpgSingle Arm Machine High RowA seated one-arm pulldown on a plate-loaded high row machine with independent lever arms and a chest pad. Trains the lats one side at a time while the pad holds your torso still.https://media.seto.fit/exercises/hammer-strength-plate-loaded-high-row-single-arm/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-machine-shoulder-press/https://media.seto.fit/exercises/iso-lateral-shoulder-press-single-arm/image/male-start.jpgSingle Arm Machine Shoulder PressA one-arm overhead press on a plate-loaded machine with independent levers, pressing one handle while the other stays at the start. Trains the front delts and triceps one side at a time.https://media.seto.fit/exercises/iso-lateral-shoulder-press-single-arm/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-neutral-grip-dumbbell-decline-bench-press/https://media.seto.fit/exercises/dumbbell-decline-one-arm-hammer-press/image/male-start.jpgSingle Arm Neutral Grip Dumbbell Decline Bench PressA decline press with one dumbbell, palm facing in and elbow kept close to your side. It trains the lower chest, triceps and front delts one arm at a time while your trunk works to keep your torso from twisting.https://media.seto.fit/exercises/dumbbell-decline-one-arm-hammer-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-overhead-resistance-band-triceps-extension/https://media.seto.fit/exercises/single-arm-overhead-extension-resistance-band/image/male-start.jpegSingle Arm Overhead Resistance Band Triceps ExtensionA one-arm overhead triceps extension with a resistance band anchored under your foot. It trains the triceps in a stretched position overhead, one arm at a time.https://media.seto.fit/exercises/single-arm-overhead-extension-resistance-band/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-prone-dumbbell-rear-delt-raise/https://media.seto.fit/exercises/dumbbell-lying-one-arm-rear-lateral-raise/image/male-start.jpgSingle Arm Prone Dumbbell Rear Delt RaiseA one-arm dumbbell raise done lying face down on a flat bench, targeting the rear delt and upper back. The free hand holds the bench, so each arm is trained and tracked on its own.https://media.seto.fit/exercises/dumbbell-lying-one-arm-rear-lateral-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-push-up/https://media.seto.fit/exercises/one-arm-push-up/image/male-start.jpgSingle Arm Push-UpA push-up performed on one hand with the free arm resting on your lower back. Trains the chest, triceps, and front delts, and demands far more trunk control than a two-hand push-up.https://media.seto.fit/exercises/one-arm-push-up/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-resistance-band-chest-flye/https://media.seto.fit/exercises/band-single-arm-pec-fly/image/male-start.jpgSingle Arm Resistance Band Chest FlyeA standing one-arm chest fly against a resistance band anchored at chest height beside you. The working arm sweeps from out to the side across the front of your chest. Trains the chest and front shoulder, one side at a time.https://media.seto.fit/exercises/band-single-arm-pec-fly/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-resistance-band-high-row/https://media.seto.fit/exercises/band-kneeling-single-arm-high-row/image/female-start.jpgSingle Arm Resistance Band High RowA half-kneeling one-arm row against a loop band anchored well above head height. You pull down and back from a forward-and-up reach until your hand reaches your lower chest. Trains the lats and upper back, one side at a time.https://media.seto.fit/exercises/band-kneeling-single-arm-high-row/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-resistance-band-shoulder-press/https://media.seto.fit/exercises/band-single-arm-overhead-press/image/male-start.jpgSingle Arm Resistance Band Shoulder PressA standing one-arm overhead press with a resistance band anchored under the same-side foot. Targets the front delts and triceps while your trunk stays upright against the one-sided pull.https://media.seto.fit/exercises/band-single-arm-overhead-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-resistance-band-straight-arm-pulldown/https://media.seto.fit/exercises/resistance-band-cross-body-single-straight-arm-supinated-pulldown/image/male-start.jpgSingle Arm Resistance Band Straight Arm PulldownA single-arm straight-arm pulldown with a resistance band anchored overhead, targeting the lats and teres major through shoulder extension. Working one arm at a time lets you match both sides.https://media.seto.fit/exercises/resistance-band-cross-body-single-straight-arm-supinated-pulldown/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-resistance-band-triceps-pushdown/https://media.seto.fit/exercises/band-triceps-pushdown-single-arm/image/male-start.jpgSingle Arm Resistance Band Triceps PushdownA single-arm triceps pushdown with a resistance band anchored high on a power rack. It trains the triceps of one arm at a time and helps even out side-to-side differences.https://media.seto.fit/exercises/band-triceps-pushdown-single-arm/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-seated-dumbbell-shoulder-press/https://media.seto.fit/exercises/seated-dumbbell-one-arm-shoulder-press/image/male-start.jpgSingle Arm Seated Dumbbell Shoulder PressA seated one-arm dumbbell overhead press on a bench. Targets the front and side delts and triceps, and sitting removes the leg drive so the shoulder does the work.https://media.seto.fit/exercises/seated-dumbbell-one-arm-shoulder-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-seated-landmine-press/https://media.seto.fit/exercises/landmine-seated-single-arm-overhead-press/image/male-start.jpgSingle Arm Seated Landmine PressA single-arm landmine press done seated on the floor with your legs apart. Trains the front delts and triceps, and sitting removes leg drive, so the shoulder does the work.https://media.seto.fit/exercises/landmine-seated-single-arm-overhead-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-staggered-stance-dumbbell-row/https://media.seto.fit/exercises/dumbbell-one-arm-row-rack-support/image/male-start.jpgSingle Arm Staggered Stance Dumbbell RowA one-arm dumbbell row from a staggered stance, torso hinged forward and the free hand supported on a bench or rack. Trains the lats and upper back while the legs and hips hold the hinge.https://media.seto.fit/exercises/dumbbell-one-arm-row-rack-support/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-arm-suspension-trainer-rear-delt-row/https://media.seto.fit/exercises/suspension-trainer-with-grips-single-arm-rear-delt-row/image/male-start.jpgSingle Arm Suspension Trainer Rear Delt RowA one-arm suspension trainer row that drives the elbow out wide to target the rear delts and upper back. Your lean angle sets the difficulty.https://media.seto.fit/exercises/suspension-trainer-with-grips-single-arm-rear-delt-row/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-dumbbell-romanian-deadlift/https://media.seto.fit/exercises/dumbbell-close-legs-deadlift/image/male-start.jpgSingle Dumbbell Romanian DeadliftA Romanian deadlift holding one dumbbell across the body with both hands. Trains the hamstrings and glutes through a hip hinge and suits home setups with a single dumbbell.https://media.seto.fit/exercises/dumbbell-close-legs-deadlift/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-leg-cable-romanian-deadlift/https://media.seto.fit/exercises/cable-single-leg-deadlift/image/male-start.jpgSingle Leg Cable Romanian DeadliftA single-leg hip hinge against a low cable, targeting the hamstrings and glutes. The cable pulls forward from the floor, so the hamstrings stay loaded through the whole hinge while you balance on one leg.https://media.seto.fit/exercises/cable-single-leg-deadlift/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-leg-dumbbell-seated-calf-raise/https://media.seto.fit/exercises/dumbbell-seated-one-leg-calf-raise-hammer-grip/image/male-start.jpgSingle Leg Dumbbell Seated Calf RaiseA seated calf raise done one leg at a time, with a dumbbell resting on top of the working knee. Targets the soleus with the knee bent.https://media.seto.fit/exercises/dumbbell-seated-one-leg-calf-raise-hammer-grip/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-leg-feet-elevated-barbell-glute-bridge/https://media.seto.fit/exercises/barbell-feet-elevated-single-leg-glute-bridge/image/male-start.jpgSingle Leg Feet Elevated Barbell Glute BridgeA single-leg glute bridge with a barbell across the hips and the working foot raised on a box. Used to load one glute at a time through a longer range than a floor bridge.https://media.seto.fit/exercises/barbell-feet-elevated-single-leg-glute-bridge/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-leg-feet-elevated-dumbbell-glute-bridge/https://media.seto.fit/exercises/dumbbell-feet-elevated-single-leg-glute-bridge/image/male-start.jpgSingle Leg Feet Elevated Dumbbell Glute BridgeA single-leg glute bridge with one foot on a box and a dumbbell held across your hips. Raising the foot lengthens the range at the hip, training the glutes and hamstrings one side at a time.https://media.seto.fit/exercises/dumbbell-feet-elevated-single-leg-glute-bridge/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-leg-foot-elevated-glute-bridge/https://media.seto.fit/exercises/chair-elevated-single-leg-glute-bridge/image/male-start.jpgSingle Leg Foot Elevated Glute BridgeA single-leg glute bridge with the working foot raised on a box or bench and the other leg held in the air. Trains the glutes and hamstrings one side at a time over a longer range than a floor bridge.https://media.seto.fit/exercises/chair-elevated-single-leg-glute-bridge/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-leg-kettlebell-glute-bridge-pullover/https://media.seto.fit/exercises/kettlebell-single-leg-glute-bridge-pullover/image/male-start.jpgSingle Leg Kettlebell Glute Bridge PulloverA single-leg glute bridge combined with a two-hand kettlebell pullover. Your glutes lift your hips while straight arms bring the kettlebell from behind your head to over your chest, adding lat and chest work.https://media.seto.fit/exercises/kettlebell-single-leg-glute-bridge-pullover/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-leg-kettlebell-glute-bridge/https://media.seto.fit/exercises/kettlebell-single-leg-glute-bridge/image/male-start.jpgSingle Leg Kettlebell Glute BridgeA single-leg glute bridge with a kettlebell held on your chest, training the glutes and hamstrings one side at a time. Useful for building single-leg hip strength with a load you can track.https://media.seto.fit/exercises/kettlebell-single-leg-glute-bridge/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-leg-kettlebell-hip-thrust/https://media.seto.fit/exercises/kettlebell-single-leg-hip-thrust/image/male-start.jpgSingle Leg Kettlebell Hip ThrustA single-leg hip thrust with your upper back on a flat bench and a kettlebell held on your hips. It trains the glutes and hamstrings of the working leg and demands control to keep the pelvis level.https://media.seto.fit/exercises/kettlebell-single-leg-hip-thrust/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-leg-leg-press-calf-raise/https://media.seto.fit/exercises/single-leg-calf-raise-leg-press-machine/image/male-start.jpgSingle Leg Leg Press Calf RaiseA one-leg calf raise on a 45-degree leg press, pushing the sled with the ball of one foot while the knee stays nearly straight. Trains each calf on its own through a full ankle range.https://media.seto.fit/exercises/single-leg-calf-raise-leg-press-machine/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-leg-lying-knee-hug-stretch/https://media.seto.fit/exercises/lying-knee-pull-glutes-stretch/image/male-start.jpgSingle Leg Lying Knee Hug StretchA lying stretch: on your back, hug one knee to your chest while the other leg stays straight on the floor. Stretches the glutes and the back of the thigh.https://media.seto.fit/exercises/lying-knee-pull-glutes-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-leg-mini-band-lying-leg-raise/https://media.seto.fit/exercises/resistance-band-lying-leg-raise/image/male-start.jpgSingle Leg Mini Band Lying Leg RaiseA lying straight-leg raise with a mini band around both thighs, lifting one leg at a time against the band. Trains the hip flexors and the front of the thigh while the other leg holds the band down.https://media.seto.fit/exercises/resistance-band-lying-leg-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-leg-plank/https://media.seto.fit/exercises/unilateral-plank/image/male-start.jpgSingle Leg PlankA forearm plank held with one straight leg raised behind you, targeting the abs and obliques. Taking one foot off the floor adds an anti-rotation demand to the plank's anti-extension hold.https://media.seto.fit/exercises/unilateral-plank/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-leg-resistance-band-glute-bridge/https://media.seto.fit/exercises/resistance-band-one-leg-glute-bridge/image/male-start.jpgSingle Leg Resistance Band Glute BridgeA floor glute bridge driven by one leg, with a mini band around your thighs just above the knees. Trains the glutes and hamstrings one side at a time, while the band makes the outer hips work to keep the knee from falling in.https://media.seto.fit/exercises/resistance-band-one-leg-glute-bridge/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-leg-resistance-band-leg-press/https://media.seto.fit/exercises/band-leg-press/image/male-start.jpgSingle Leg Resistance Band Leg PressA leg press lying on your back, with one foot in a resistance band anchored low behind your head. Trains the quads one leg at a time against the band instead of a machine sled.https://media.seto.fit/exercises/band-leg-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-leg-resistance-band-romanian-deadlift/https://media.seto.fit/exercises/single-leg-romanian-deadlifts-right-cable-resistance-band/image/male-start.jpgSingle Leg Resistance Band Romanian DeadliftA single-leg hip hinge against a resistance band anchored low in front of you, working the hamstrings and glutes. The one-leg stance also trains balance and hip control.https://media.seto.fit/exercises/single-leg-romanian-deadlifts-right-cable-resistance-band/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-leg-standing-hamstring-stretch/https://media.seto.fit/exercises/runner-stretch/image/male-start.jpgSingle Leg Standing Hamstring StretchA standing hamstring stretch with one heel stepped forward and both hands sliding down the front shin. Stretches the back of the thigh and the calf of one leg at a time, with no equipment needed.https://media.seto.fit/exercises/runner-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-leg-swiss-ball-leg-curl/https://media.seto.fit/exercises/exercise-ball-one-legged-diagonal-kick-hamstring-curl/image/male-start.jpgSingle Leg Swiss Ball Leg CurlA single-leg hamstring curl in a hip bridge, one heel on a Swiss ball while the other leg is raised. A harder progression of the two-leg ball curl that makes each hamstring work alone.https://media.seto.fit/exercises/exercise-ball-one-legged-diagonal-kick-hamstring-curl/video/male.mp42026-07-10yesnono https://seto.fit/exercises/single-to-double-leg-box-jump/https://media.seto.fit/exercises/unilateral-box-jump-bilateral-deceleration/image/male-start.jpgSingle to Double Leg Box JumpA plyometric box jump that takes off from one leg and lands on both feet. Builds single-leg power while the two-foot landing keeps the catch stable, between the box jump and the single-leg box jump.https://media.seto.fit/exercises/unilateral-box-jump-bilateral-deceleration/video/male.mp42026-07-10yesnono https://seto.fit/exercises/sissy-bench-goblet-squat/https://media.seto.fit/exercises/dumbbell-supported-sissy-squat/image/male-start.jpgSissy Bench Goblet SquatA goblet squat done on a sissy squat bench, with your lower legs held between the rollers and one dumbbell at your chest. Your knees travel forward against the shin rollers as you lower until your thighs are about parallel to the floor. Trains the quads, with the glutes and adductors assisting.https://media.seto.fit/exercises/dumbbell-supported-sissy-squat/video/male.mp42026-07-10yesnono https://seto.fit/exercises/sit-up-with-knee-tuck/https://media.seto.fit/exercises/crunch-leg-raise/image/male-start.jpegSit-Up with Knee TuckA sit-up with the hands behind your head in which the feet lift slightly off the floor as the torso rises, knees staying bent. Trains the abs and obliques through a full trunk curl.https://media.seto.fit/exercises/crunch-leg-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/skater-squat/https://media.seto.fit/exercises/counterbalanced-skater-squat/image/male-start.jpgSkater SquatA bodyweight single-leg squat with the free knee bent and the foot held up behind you. The back knee lowers toward the floor as you squat on the standing leg, training the quads and glutes along with balance.https://media.seto.fit/exercises/counterbalanced-skater-squat/video/male.mp42026-07-10yesnono https://seto.fit/exercises/ski-erg-biceps-curl/https://media.seto.fit/exercises/ski-ergometer-cross-country-ski-face-biceps-curl-pull/image/male-start.jpgSki Erg Biceps CurlA standing biceps curl on a ski erg using a neutral grip on both handles. With your upper arms level in front, only the elbows bend against the top cords, training the biceps and forearms.https://media.seto.fit/exercises/ski-ergometer-cross-country-ski-face-biceps-curl-pull/video/male.mp42026-07-10yesnono https://seto.fit/exercises/ski-erg-chest-flye/https://media.seto.fit/exercises/ski-ergometer-cross-country-ski-flyes/image/male-start.jpgSki Erg Chest FlyeA standing high-to-low chest flye on a ski erg with your back to the machine. Both arms sweep from out to the sides at shoulder height down to the front of your thighs, training the lower and middle chest.https://media.seto.fit/exercises/ski-ergometer-cross-country-ski-flyes/video/male.mp42026-07-10yesnono https://seto.fit/exercises/ski-erg-jump-squat-pull/https://media.seto.fit/exercises/ski-ergometer-cross-country-ski-jump-squat-pull/image/male-start.jpgSki Erg Jump Squat PullA ski erg drill that pairs the double-handle pull with a squat and a jump. You drop into a squat as the handles come down, then jump as they rise, so the legs work as hard as the lats.https://media.seto.fit/exercises/ski-ergometer-cross-country-ski-jump-squat-pull/video/male.mp42026-07-10yesnono https://seto.fit/exercises/ski-erg-reverse-fly/https://media.seto.fit/exercises/ski-ergometer-cross-country-ski-reverse-fly-pull/image/male-start.jpgSki Erg Reverse FlyA standing reverse fly on a ski erg, pulling the two handles with the cables crossed. Your straight arms sweep from head height down and out to your sides, training the rear delts, lats and upper back.https://media.seto.fit/exercises/ski-ergometer-cross-country-ski-reverse-fly-pull/video/male.mp42026-07-10yesnono https://seto.fit/exercises/ski-erg-reverse-lunge-pull/https://media.seto.fit/exercises/ski-ergometer-cross-country-ski-reverse-lunge-pull/image/male-start.jpgSki Erg Reverse Lunge PullA ski erg stroke paired with a reverse lunge: you pull both handles down to your hips as you step back, then stand up on the front leg and drive the rear knee forward. Trains the lats and the legs together, one leg at a time.https://media.seto.fit/exercises/ski-ergometer-cross-country-ski-reverse-lunge-pull/video/male.mp42026-07-10yesnono https://seto.fit/exercises/ski-erg-squat-pull/https://media.seto.fit/exercises/ski-ergometer-cross-country-ski-squat-pull-half-circles/image/male-start.jpgSki Erg Squat PullA ski erg stroke that pairs the double-handle pull with a deeper knee bend, so each stroke drops into a squat instead of a pure hinge. It shifts more of the work to the quads and glutes while the lats drive the handles down.https://media.seto.fit/exercises/ski-ergometer-cross-country-ski-squat-pull-half-circles/video/male.mp42026-07-10yesnono https://seto.fit/exercises/ski-erg-squat-straight-arm-pull/https://media.seto.fit/exercises/ski-ergometer-cross-country-ski-squat-wide-lat-pull/image/male-start.jpgSki Erg Squat Straight Arm PullA ski erg stroke where you sweep both handles down on straight arms while dropping into a squat. It works the lats and legs together as conditioning.https://media.seto.fit/exercises/ski-ergometer-cross-country-ski-squat-wide-lat-pull/video/male.mp42026-07-10yesnono https://seto.fit/exercises/ski-erg-straight-arm-pulldown/https://media.seto.fit/exercises/ski-ergometer-cross-country-ski-pullover-pull/image/male-start.jpgSki Erg Straight Arm PulldownA ski erg drill: pull both handles from overhead down to your hips with nearly straight arms and only a slight forward lean. Unlike the full ski erg stroke, it leaves out the hip hinge and elbow bend and works the lats alone.https://media.seto.fit/exercises/ski-ergometer-cross-country-ski-pullover-pull/video/male.mp42026-07-10yesnono https://seto.fit/exercises/ski-erg-triceps-extension/https://media.seto.fit/exercises/ski-ergometer-cross-country-ski-reverse-triceps-extension-pull/image/male-start.jpgSki Erg Triceps ExtensionA standing triceps extension on a ski erg, with your back to the machine and upper arms held at shoulder height. The cords resist the elbows as they straighten, keeping tension on the triceps.https://media.seto.fit/exercises/ski-ergometer-cross-country-ski-reverse-triceps-extension-pull/video/male.mp42026-07-10yesnono https://seto.fit/exercises/ski-erg-triceps-pushdown/https://media.seto.fit/exercises/ski-ergometer-cross-country-ski-triceps-extension-pull/image/male-start.jpgSki Erg Triceps PushdownAn arms-only stroke on a ski erg: standing tall, you press both handles from chest height down to your hips by straightening your elbows. Trains the triceps with the erg's fan as resistance.https://media.seto.fit/exercises/ski-ergometer-cross-country-ski-triceps-extension-pull/video/male.mp42026-07-10yesnono https://seto.fit/exercises/sled-rope-pull/https://media.seto.fit/exercises/sled-battle-rope-pull/image/male-start.jpgSled Rope PullA stationary sled pull in which you haul a loaded sled toward you hand over hand with a thick rope. Trains the lats, biceps, grip, and upper back for pulling strength and conditioning.https://media.seto.fit/exercises/sled-battle-rope-pull/video/male.mp42026-07-10yesnono https://seto.fit/exercises/sledgehammer-tire-slam/https://media.seto.fit/exercises/tyre-hammering/image/male-start.jpgSledgehammer Tire SlamA two-handed sledgehammer strike down onto a large tire lying flat on the floor. Trains the abs, lats, and shoulders for power output and conditioning.https://media.seto.fit/exercises/tyre-hammering/video/male.mp42026-07-10yesnono https://seto.fit/exercises/sliding-curtsy-lunge/https://media.seto.fit/exercises/curtsy-lunge-slide-with-towel/image/male-start.jpgSliding Curtsy LungeA curtsy lunge in which the rear foot slides back and across on a towel or slider disc instead of stepping. Trains the quads and glutes, with the inner thighs and hip stabilizers working to control the slide.https://media.seto.fit/exercises/curtsy-lunge-slide-with-towel/video/male.mp42026-07-10yesnono https://seto.fit/exercises/smith-machine-decline-press/https://media.seto.fit/exercises/smith-machine-press-decline/image/male-start.jpgSmith Machine Decline PressA Smith machine press on a decline bench with your legs secured under the pads. Trains the lower and middle chest along with the triceps, using the fixed bar path of the machine.https://media.seto.fit/exercises/smith-machine-press-decline/video/male.mp42026-07-10yesnono https://seto.fit/exercises/snatch-balance/https://media.seto.fit/exercises/barbell-snatch-balance/image/male-start.jpgSnatch BalanceAn Olympic lifting drill where you drive a barbell up from behind your neck and drop into an overhead squat to catch it. It builds speed getting under the bar in the snatch and strength in the bottom overhead position.https://media.seto.fit/exercises/barbell-snatch-balance/video/male.mp42026-07-10yesnono https://seto.fit/exercises/snatch-grip-deadlift/https://media.seto.fit/exercises/barbell-snatch-deadlift-wide-grip/image/male-start.jpgSnatch Grip DeadliftA barbell deadlift with a wide overhand grip, hands far outside your legs. The wide grip lowers your start position and lengthens the pull, training the glutes, hamstrings, and upper back.https://media.seto.fit/exercises/barbell-snatch-deadlift-wide-grip/video/male.mp42026-07-10yesnono https://seto.fit/exercises/spanish-split-squat/https://media.seto.fit/exercises/band-spanish-split-squat/image/male-start.jpgSpanish Split SquatA split squat with a loop band around the front knee, anchored in front of you at knee height. The band draws the front knee forward, loading the quads of the front leg while the torso stays upright.https://media.seto.fit/exercises/band-spanish-split-squat/video/male.mp42026-07-10yesnono https://seto.fit/exercises/spider-plank/https://media.seto.fit/exercises/spider-plank/image/male-start.jpegSpider PlankA forearm plank variation where you draw one knee forward and out toward the elbow on the same side, alternating legs. Trains the abs and obliques to hold the plank while one leg moves.https://media.seto.fit/exercises/spider-plank/video/male.mp42026-07-10yesnono https://seto.fit/exercises/split-clean/https://media.seto.fit/exercises/barbell-split-clean/image/male-start.jpgSplit CleanAn explosive Olympic lift that pulls a barbell from the floor and receives it on the front of the shoulders in a split stance. Trains the quads, glutes, hamstrings and traps, and builds power and coordination.https://media.seto.fit/exercises/barbell-split-clean/video/male.mp42026-07-10yesnono https://seto.fit/exercises/sprinter-lunge/https://media.seto.fit/exercises/alternate-sprinter-lunge/image/male-start.jpgSprinter LungeA bodyweight reverse lunge into a long stance with the torso leaning forward over the front leg and the hands reaching toward the front foot. Trains the quads and glutes, with the forward lean adding hamstring work.https://media.seto.fit/exercises/alternate-sprinter-lunge/video/male.mp42026-07-10yesnono https://seto.fit/exercises/squat-clean/https://media.seto.fit/exercises/cluster/image/male-start.jpgSquat CleanAn explosive barbell lift that pulls the bar from the floor and catches it on the front of your shoulders in a full front squat, then stands up. Trains the quads, glutes, and upper back, and builds power and coordination.https://media.seto.fit/exercises/cluster/video/male.mp42026-07-10yesnono https://seto.fit/exercises/squat-to-calf-raise/https://media.seto.fit/exercises/body-throw/image/male-start.jpgSquat to Calf RaiseA bodyweight squat that finishes with a rise onto the balls of the feet and both arms reaching overhead. Trains the quads and glutes, with the calves finishing each rep; the feet never leave the floor.https://media.seto.fit/exercises/body-throw/video/male.mp42026-07-10yesnono https://seto.fit/exercises/squat-to-overhead-reach/https://media.seto.fit/exercises/bodyweight-full-squat-with-overhead-front-raises/image/male-start.jpgSquat to Overhead ReachA bodyweight squat that reaches the hands toward the floor at the bottom and straight overhead at the top. Trains the quads and glutes and takes the shoulders through a full overhead reach; often used as a warm-up.https://media.seto.fit/exercises/bodyweight-full-squat-with-overhead-front-raises/video/male.mp42026-07-10yesnono https://seto.fit/exercises/squat-to-side-leg-raise/https://media.seto.fit/exercises/bodyweight-squat-to-side-leg/image/male-start.jpgSquat to Side Leg RaiseA bodyweight squat that finishes with one straight leg raised out to the side, alternating legs each rep. It trains the quads and glutes in the squat and the outer hip in the side raise, with single-leg balance at the top.https://media.seto.fit/exercises/bodyweight-squat-to-side-leg/video/male.mp42026-07-10yesnono https://seto.fit/exercises/squatting-resistance-band-curl/https://media.seto.fit/exercises/band-kneeling-preacher-curl/image/female-start.jpegSquatting Resistance Band CurlA band biceps curl done in a deep squat facing a low anchor, with your upper arms resting on your knees. Resting the arms on your knees stops shoulder swing and keeps the work on the biceps.https://media.seto.fit/exercises/band-kneeling-preacher-curl/video/female.mp42026-07-10yesnono https://seto.fit/exercises/stability-ball-back-extension/https://media.seto.fit/exercises/back-extension-on-exercise-ball/image/female-start.jpgStability Ball Back ExtensionA back extension done face down over a stability ball, with your feet on the floor behind you. Trains the lower back as your torso lowers around the ball and rises back up.https://media.seto.fit/exercises/back-extension-on-exercise-ball/video/male.mp42026-07-10yesnono https://seto.fit/exercises/stability-ball-back-stretch/https://media.seto.fit/exercises/exercise-ball-lower-back-dynamic-stretch/image/male-start.jpgStability Ball Back StretchA prone stretch draped face down over a stability ball, letting the spine round under bodyweight. Used in warm-ups and recovery to ease tension through the lower, mid, and upper back.https://media.seto.fit/exercises/exercise-ball-lower-back-dynamic-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/stability-ball-barbell-twist/https://media.seto.fit/exercises/barbell-seated-twist-on-exercise-ball/image/male-start.jpegStability Ball Barbell TwistA seated trunk rotation on a stability ball with a barbell resting across the upper back. Trains the obliques, with the abs and lower back holding the torso tall.https://media.seto.fit/exercises/barbell-seated-twist-on-exercise-ball/video/male.mp42026-07-10yesnono https://seto.fit/exercises/stability-ball-bent-knee-lying-twist/https://media.seto.fit/exercises/bent-knee-lying-twist-on-stability-ball/image/male-start.jpegStability Ball Bent Knee Lying TwistA floor rotation where you lie on your back with a stability ball held between your calves and the backs of your thighs, and lower both bent legs from side to side. Trains the obliques while your shoulders stay on the floor.https://media.seto.fit/exercises/bent-knee-lying-twist-on-stability-ball/video/male.mp42026-07-10yesnono https://seto.fit/exercises/stability-ball-dumbbell-flye/https://media.seto.fit/exercises/dumbbell-incline-fly-on-exercise-ball/image/male-start.jpgStability Ball Dumbbell FlyeA dumbbell chest fly with your upper back on a stability ball and your hips held up level with your knees. Trains the chest through a wide arc, while the glutes and legs work to hold the bridge on an unstable support.https://media.seto.fit/exercises/dumbbell-incline-fly-on-exercise-ball/video/male.mp42026-07-10yesnono https://seto.fit/exercises/stability-ball-dumbbell-preacher-curl/https://media.seto.fit/exercises/dumbbell-preacher-curl-over-exercise-ball/image/male-start.jpegStability Ball Dumbbell Preacher CurlA dumbbell curl done kneeling behind a stability ball with the chest and upper arms resting on it, preacher style. The ball fixes the upper arms, so the biceps work through a strict range with both arms together.https://media.seto.fit/exercises/dumbbell-preacher-curl-over-exercise-ball/video/male.mp42026-07-10yesnono https://seto.fit/exercises/stability-ball-dumbbell-pullover-with-hip-extension/https://media.seto.fit/exercises/dumbbell-pullover-hip-extension-on-exercise-ball/image/male-start.jpgStability Ball Dumbbell Pullover with Hip ExtensionA dumbbell pullover performed lying back on a stability ball, combined with a hip raise. As the dumbbell travels from behind your head to above your chest, your hips rise to a flat bridge, training the lats and chest together with the glutes and hamstrings.https://media.seto.fit/exercises/dumbbell-pullover-hip-extension-on-exercise-ball/video/male.mp42026-07-10yesnono https://seto.fit/exercises/stability-ball-dumbbell-shoulder-press/https://media.seto.fit/exercises/dumbbell-seated-on-exercise-ball-shoulder-press/image/male-start.jpgStability Ball Dumbbell Shoulder PressA seated dumbbell overhead press performed on a stability ball, targeting the front and lateral delts with triceps assistance. The unstable seat makes you control your torso and hips while both arms press together.https://media.seto.fit/exercises/dumbbell-seated-on-exercise-ball-shoulder-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/stability-ball-hip-flexor-stretch/https://media.seto.fit/exercises/exercise-ball-hip-flexor-stretch/image/male-start.jpgStability Ball Hip Flexor StretchA split-stance hip flexor stretch done sitting astride a stability ball, with the ball supporting your hips and the rear knee kept off the floor. Stretches the front of the rear-leg hip without kneeling.https://media.seto.fit/exercises/exercise-ball-hip-flexor-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/stability-ball-quad-stretch/https://media.seto.fit/exercises/exercise-ball-seated-quad-stretch/image/male-start.jpgStability Ball Quad StretchA held quad stretch reclining back over a stability ball with one knee deeply bent. Stretches the front of the thigh and the hip flexors of the bent leg.https://media.seto.fit/exercises/exercise-ball-seated-quad-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/stability-ball-seated-hamstring-stretch/https://media.seto.fit/exercises/exercise-ball-seated-hamstring-stretch/image/male-start.jpgStability Ball Seated Hamstring StretchA seated hamstring stretch on a stability ball with one leg straight out on its heel. Leaning forward from the hips stretches the back of that thigh and the calf, one leg at a time.https://media.seto.fit/exercises/exercise-ball-seated-hamstring-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/stability-ball-sit-up/https://media.seto.fit/exercises/exercise-ball-sit-ups/image/male-start.jpegStability Ball Sit-UpA full sit-up on a stability ball: lie back over the ball until your head drops below your hips, then sit up until your torso is upright. The ball lets you lower further than on the floor. Trains the abs.https://media.seto.fit/exercises/exercise-ball-sit-ups/video/male.mp42026-07-10yesnono https://seto.fit/exercises/stability-ball-twisting-back-extension/https://media.seto.fit/exercises/exercise-ball-back-extension-with-hands-behind-head/image/male-start.jpgStability Ball Twisting Back ExtensionA back extension over a stability ball with your hands behind your head, turning your torso to one side as you rise. Trains the lower back, with the obliques working on the turn.https://media.seto.fit/exercises/exercise-ball-back-extension-with-hands-behind-head/video/male.mp42026-07-10yesnono https://seto.fit/exercises/stability-ball-wall-squat/https://media.seto.fit/exercises/exercise-ball-wall-squat/image/male-start.jpgStability Ball Wall SquatA bodyweight squat with a stability ball between your back and a wall, which rolls down with you. The support lets you keep your torso upright and focus on the quads.https://media.seto.fit/exercises/exercise-ball-wall-squat/video/male.mp42026-07-10yesnono https://seto.fit/exercises/staggered-stance-double-kettlebell-romanian-deadlift/https://media.seto.fit/exercises/kettlebell-staggered-deadlift/image/male-start.jpgStaggered Stance Double Kettlebell Romanian DeadliftA staggered-stance hip hinge with a kettlebell in each hand, targeting the hamstrings and glutes. The front leg takes most of the work while the back foot helps with balance.https://media.seto.fit/exercises/kettlebell-staggered-deadlift/video/male.mp42026-07-10yesnono https://seto.fit/exercises/staggered-stance-dumbbell-glute-bridge/https://media.seto.fit/exercises/dumbbell-staggered-glute-bridge/image/male-start.jpgStaggered Stance Dumbbell Glute BridgeA floor glute bridge with one dumbbell held across your hips and the feet staggered, so the foot planted close to your hips does most of the work. Trains the glutes and hamstrings one side at a time.https://media.seto.fit/exercises/dumbbell-staggered-glute-bridge/video/male.mp42026-07-10yesnono https://seto.fit/exercises/staggered-stance-dumbbell-hip-thrust/https://media.seto.fit/exercises/dumbbell-staggered-hip-thrust/image/male-start.jpgStaggered Stance Dumbbell Hip ThrustA dumbbell hip thrust with one foot set half a step ahead of the other, so the rear foot does most of the work. Targets one glute at a time with secondary hamstring involvement.https://media.seto.fit/exercises/dumbbell-staggered-hip-thrust/video/male.mp42026-07-10yesnono https://seto.fit/exercises/staggered-stance-dumbbell-romanian-deadlift/https://media.seto.fit/exercises/dumbbell-staggered-deadlift/image/male-start.jpgStaggered Stance Dumbbell Romanian DeadliftA Romanian deadlift with a dumbbell in each hand and one foot set slightly behind the other. Loads the front leg's hamstrings and glutes more than a two-foot hinge while the rear foot helps with balance.https://media.seto.fit/exercises/dumbbell-staggered-deadlift/video/male.mp42026-07-10yesnono https://seto.fit/exercises/stair-calf-stretch/https://media.seto.fit/exercises/calves-stretch-on-stairs/image/male-start.jpgStair Calf StretchA calf stretch on a staircase: the rear heel drops below the edge of a lower step while the front foot stands on the step above. Stretches the calf of the straight rear leg.https://media.seto.fit/exercises/calves-stretch-on-stairs/video/male.mp42026-07-10yesnono https://seto.fit/exercises/standing-90-90-dumbbell-external-rotation/https://media.seto.fit/exercises/dumbbell-upright-shoulder-external-rotatio/image/male-start.jpgStanding 90/90 Dumbbell External RotationA standing single-arm rotator cuff exercise with the upper arm raised to shoulder height and the elbow bent 90 degrees. Turning the forearm from pointing down to pointing up trains the infraspinatus and teres minor.https://media.seto.fit/exercises/dumbbell-upright-shoulder-external-rotatio/video/male.mp42026-07-10yesnono https://seto.fit/exercises/standing-90-90-external-rotation/https://media.seto.fit/exercises/upward-rotation-bent-arms/image/male-start.jpgStanding 90/90 External RotationA standing bodyweight rotator cuff exercise with both upper arms raised to shoulder height and the elbows bent 90 degrees. Turning the forearms from pointing down to pointing up trains the infraspinatus and teres minor.https://media.seto.fit/exercises/upward-rotation-bent-arms/video/male.mp42026-07-10yesnono https://seto.fit/exercises/standing-ab-wheel-rollout/https://media.seto.fit/exercises/standing-ab-wheel-rollout/image/male-start.jpegStanding Ab Wheel RolloutAn advanced ab wheel rollout started from standing, with the wheel on the floor in front of your feet. You roll out until your body is nearly flat with the knees off the floor, then pull the wheel back. Trains the abs to resist lower back arching.https://media.seto.fit/exercises/standing-ab-wheel-rollout/video/male.mp42026-07-10yesnono https://seto.fit/exercises/standing-adductor-stretch/https://media.seto.fit/exercises/standing-adductor-stretch/image/male-start.jpgStanding Adductor StretchA standing side-lunge stretch for the inner thigh of the straight leg. Useful before lower-body training or as a cooldown for tight adductors.https://media.seto.fit/exercises/standing-adductor-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/standing-arnold-press/https://media.seto.fit/exercises/standing-arnold-press-dumbbell/image/male-start.jpgStanding Arnold PressA standing dumbbell overhead press that starts with your palms facing you and turns them forward as you press. It trains the front and side delts, and without a backrest your torso has to stay upright on its own.https://media.seto.fit/exercises/standing-arnold-press-dumbbell/video/male.mp42026-07-10yesnono https://seto.fit/exercises/standing-back-bend-stretch/https://media.seto.fit/exercises/elbow-back-stretch/image/male-start.jpgStanding Back Bend StretchA standing stretch where you place your hands on your lower back and lean your upper body back. Stretches the abs and the front of the torso and moves the spine into extension.https://media.seto.fit/exercises/elbow-back-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/standing-barbell-twist/https://media.seto.fit/exercises/barbell-standing-twist/image/male-start.jpegStanding Barbell TwistA standing core exercise where you rotate your torso side to side with a barbell across your upper back. Targets the obliques, with the abs and lower back keeping your hips steady.https://media.seto.fit/exercises/barbell-standing-twist/video/male.mp42026-07-10yesnono https://seto.fit/exercises/standing-biceps-stretch/https://media.seto.fit/exercises/single-arm-extended-pull-downwards-biceps-stretch/image/male-start.jpgStanding Biceps StretchA standing, equipment-free stretch for the biceps, one arm at a time. The free hand guides the working arm from bent to fully straight in front of your hips and holds it there.https://media.seto.fit/exercises/single-arm-extended-pull-downwards-biceps-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/standing-bodyweight-flye/https://media.seto.fit/exercises/bodyweight-standing-fly/image/male-start.jpgStanding Bodyweight FlyeA standing, unloaded chest drill where the bent arms sweep from out at the sides to together in front of the face. It trains the chest and front delts through horizontal adduction and works well as a warm-up.https://media.seto.fit/exercises/bodyweight-standing-fly/video/male.mp42026-07-10yesnono https://seto.fit/exercises/standing-cable-leg-extension/https://media.seto.fit/exercises/cable-standing-leg-extension/image/female-start.jpgStanding Cable Leg ExtensionA standing one-leg knee extension on a cable, with an ankle strap attached to a mid-height pulley behind you. Trains the quadriceps of one leg at a time without a machine seat.https://media.seto.fit/exercises/cable-standing-leg-extension/video/female.mp42026-07-10yesnono https://seto.fit/exercises/standing-close-grip-resistance-band-row/https://media.seto.fit/exercises/band-close-grip-row/image/female-start.jpgStanding Close Grip Resistance Band RowA standing band row where both hands hold one handle close together and pull from straight arms to the chest. It trains the mid-back and lats, with the rear delts and biceps assisting.https://media.seto.fit/exercises/band-close-grip-row/video/female.mp42026-07-10yesnono https://seto.fit/exercises/standing-concentration-curl/https://media.seto.fit/exercises/dumbbell-standing-concentration-curl/image/male-start.jpegStanding Concentration CurlA standing one-arm dumbbell curl performed bent forward, with the working arm hanging straight down and the free hand on the thigh. Isolates the biceps with the upper arm held vertical and still.https://media.seto.fit/exercises/dumbbell-standing-concentration-curl/video/male.mp42026-07-10yesnono https://seto.fit/exercises/standing-dumbbell-external-rotation/https://media.seto.fit/exercises/dumbbell-external-rotation/image/male-start.jpgStanding Dumbbell External RotationA one-arm dumbbell shoulder exercise that rotates the upper arm outward with the elbow held at your side. Targets the rotator cuff muscles on the back of the shoulder.https://media.seto.fit/exercises/dumbbell-external-rotation/video/male.mp42026-07-10yesnono https://seto.fit/exercises/standing-dumbbell-hip-abduction/https://media.seto.fit/exercises/dumbbell-standing-hip-abduction/image/male-start.jpgStanding Dumbbell Hip AbductionA standing exercise where you lift one straight leg out to the side with a dumbbell held against the outside of that thigh. Trains the outer glutes and hip abductors, and builds single-leg balance.https://media.seto.fit/exercises/dumbbell-standing-hip-abduction/video/male.mp42026-07-10yesnono https://seto.fit/exercises/standing-dumbbell-reverse-wrist-curl/https://media.seto.fit/exercises/dumbbell-standing-wrist-curl/image/male-start.jpegStanding Dumbbell Reverse Wrist CurlA standing forearm exercise holding one dumbbell with both hands in an overhand grip, arms hanging in front of your thighs. Raising the backs of your hands trains the forearm extensors.https://media.seto.fit/exercises/dumbbell-standing-wrist-curl/video/male.mp42026-07-10yesnono https://seto.fit/exercises/standing-hip-abduction/https://media.seto.fit/exercises/standing-side-leg-raises/image/male-start.jpgStanding Hip AbductionA bodyweight standing exercise where you lift one straight leg out to the side. Trains the outer glutes and hip abductors, and builds single-leg balance.https://media.seto.fit/exercises/standing-side-leg-raises/video/male.mp42026-07-10yesnono https://seto.fit/exercises/standing-hip-slide/https://media.seto.fit/exercises/body-slide/image/male-start.jpgStanding Hip SlideA standing hip mobility drill in which the pelvis slides side to side while the shoulders and feet stay in place. Used in warm-ups to loosen the hips and train side-to-side control.https://media.seto.fit/exercises/body-slide/video/male.mp42026-07-10yesnono https://seto.fit/exercises/standing-knee-hug-stretch/https://media.seto.fit/exercises/knee-to-chest-stretch/image/male-start.jpgStanding Knee Hug StretchA standing stretch: balance on one leg and hug the other knee to your chest. Stretches the glutes and the back of the thigh, and works as a warm-up where lying down is not practical.https://media.seto.fit/exercises/knee-to-chest-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/standing-machine-hip-adduction/https://media.seto.fit/exercises/multi-hip-adduction/image/male-start.jpgStanding Machine Hip AdductionA standing machine isolation exercise targeting the inner thigh adductors, one leg at a time. The roller pad sits on the inside of the working leg as it sweeps across the body.https://media.seto.fit/exercises/multi-hip-adduction/video/male.mp42026-07-10yesnono https://seto.fit/exercises/standing-mini-band-external-rotation/https://media.seto.fit/exercises/resistance-band-standing-external-rotation/image/male-start.jpgStanding Mini Band External RotationA standing rotator cuff exercise with a mini band looped around both wrists. One arm holds the band forward while the other rotates outward, training the infraspinatus and teres minor.https://media.seto.fit/exercises/resistance-band-standing-external-rotation/video/male.mp42026-07-10yesnono https://seto.fit/exercises/standing-mini-band-hip-abduction/https://media.seto.fit/exercises/resistance-band-standing-balance-hip-abduction/image/male-start.jpgStanding Mini Band Hip AbductionA standing hip exercise that lifts one straight leg out to the side against a mini band just above the knees. Targets the outer hip muscles and builds single-leg balance.https://media.seto.fit/exercises/resistance-band-standing-balance-hip-abduction/video/male.mp42026-07-10yesnono https://seto.fit/exercises/standing-overhead-reach/https://media.seto.fit/exercises/extension-of-arms-in-vertical-stretch/image/male-start.jpgStanding Overhead ReachA standing stretch where you raise both arms overhead, hold one arm with the other hand, and stay there. It stretches the lats and the backs of the upper arms.https://media.seto.fit/exercises/extension-of-arms-in-vertical-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/standing-resistance-band-hip-abduction/https://media.seto.fit/exercises/band-cross-abduction/image/male-start.jpgStanding Resistance Band Hip AbductionA standing hip abduction against a handled resistance band looped under both feet, one leg lifting straight out to the side. Trains the outer glutes and hip abductors one side at a time.https://media.seto.fit/exercises/band-cross-abduction/video/male.mp42026-07-10yesnono https://seto.fit/exercises/standing-resistance-band-leg-curl/https://media.seto.fit/exercises/band-standing-leg-curl/image/female-start.jpgStanding Resistance Band Leg CurlA standing single-leg hamstring curl with a resistance band anchored low on a rack and looped around the working ankle. Useful for unilateral hamstring work when no leg curl machine or cable is available.https://media.seto.fit/exercises/band-standing-leg-curl/video/female.mp42026-07-10yesnono https://seto.fit/exercises/standing-reverse-grip-dumbbell-shoulder-press/https://media.seto.fit/exercises/dumbbell-standing-palms-in-press/image/male-start.jpgStanding Reverse Grip Dumbbell Shoulder PressA standing dumbbell overhead press with the palms facing you throughout, targeting the front delts with triceps assistance. The elbows start in front of the chest, which keeps the press in front of the body.https://media.seto.fit/exercises/dumbbell-standing-palms-in-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/standing-side-bend-stretch/https://media.seto.fit/exercises/standing-lateral-stretch/image/male-start.jpgStanding Side Bend StretchA standing side-bending stretch for the obliques and side of your torso. It improves comfortable lateral trunk mobility while you hold the end position.https://media.seto.fit/exercises/standing-lateral-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/standing-thoracic-rotation/https://media.seto.fit/exercises/middle-back-rotation-stretch/image/male-start.jpgStanding Thoracic RotationA standing mobility drill where you turn your upper body side to side with your hands on your hips and your hips facing forward. Improves upper-back rotation and warms up the obliques.https://media.seto.fit/exercises/middle-back-rotation-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/standing-toe-touch-kick/https://media.seto.fit/exercises/standing-toe-touch/image/male-start.jpgStanding Toe Touch KickA standing warm-up drill that kicks one straight leg up in front while the opposite hand reaches across to the foot. Alternates sides each rep and warms up the hamstrings, hips, and trunk.https://media.seto.fit/exercises/standing-toe-touch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/standing-toe-touch/https://media.seto.fit/exercises/basic-toe-touch/image/male-start.jpgStanding Toe TouchA dynamic stretch that moves from standing tall with arms overhead into a forward fold, reaching your hands toward your toes. Loosens the hamstrings and calves through repeated reps.https://media.seto.fit/exercises/basic-toe-touch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/standing-wrist-extensor-stretch/https://media.seto.fit/exercises/side-wrist-pull-stretch/image/male-start.jpgStanding Wrist Extensor StretchA standing forearm stretch with one arm straight across your chest while the other hand pulls its fingers toward you. Bending the wrist this way stretches the wrist extensors on the back of the forearm, useful before or after gripping work.https://media.seto.fit/exercises/side-wrist-pull-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/standing-wrist-flexor-and-extensor-stretch/https://media.seto.fit/exercises/hands-clapped-forearms-stretch/image/male-start.jpgStanding Wrist Flexor and Extensor StretchA standing forearm stretch that moves the wrists between two positions: palms pressed together with the fingers up, then the backs of the hands pressed together with the fingers down. Stretches both sides of the forearms, useful before or after gripping and pressing work.https://media.seto.fit/exercises/hands-clapped-forearms-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/standing-y-raise/https://media.seto.fit/exercises/standing-y-raise/image/male-start.jpgStanding Y-RaiseAn unloaded standing shoulder raise targeting the front and side delts, with the upper back assisting. Used in warm-ups to build overhead reach and shoulder control.https://media.seto.fit/exercises/standing-y-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/step-back-squat-thrust/https://media.seto.fit/exercises/burpee-squat/image/male-start.jpgStep Back Squat ThrustA low-impact squat thrust: squat, place your hands on the floor, step back into a high plank one foot at a time, then step back in and stand. Trains leg drive, trunk control, and work capacity without jumping.https://media.seto.fit/exercises/burpee-squat/video/male.mp42026-07-10yesnono https://seto.fit/exercises/step-calf-stretch/https://media.seto.fit/exercises/calves-stretch-on-step/image/male-start.jpgStep Calf StretchA calf stretch standing on a step with both heels lowered off the back edge and hands on a wall for support. Used to improve ankle range and lower-leg mobility before or after training.https://media.seto.fit/exercises/calves-stretch-on-step/video/male.mp42026-07-10yesnono https://seto.fit/exercises/straight-leg-reverse-crunch/https://media.seto.fit/exercises/wheels-to-heaven/image/male-start.jpegStraight Leg Reverse CrunchA floor abdominal exercise where you lift your hips off the floor with straight legs pointing up. Targets the rectus abdominis, with a longer lever than the bent-knee reverse crunch. You can balance an ab wheel on the soles of your feet for extra control.https://media.seto.fit/exercises/wheels-to-heaven/video/male.mp42026-07-10yesnono https://seto.fit/exercises/superman-around-the-world/https://media.seto.fit/exercises/around-the-world-superman-hold/image/male-start.jpgSuperman Around the WorldA prone back-extension hold where your chest and legs stay off the floor while your straight arms sweep from your hips to overhead and back. It trains the lower and upper back, with the glutes and hamstrings holding the legs up.https://media.seto.fit/exercises/around-the-world-superman-hold/video/male.mp42026-07-10yesnono https://seto.fit/exercises/superman-pull/https://media.seto.fit/exercises/superman-pulls/image/male-start.jpgSuperman PullA prone bodyweight superman with a pulling arm action, targeting the lower back and lats. You hold chest and legs off the floor while drawing the elbows from overhead down beside your ribs.https://media.seto.fit/exercises/superman-pulls/video/male.mp42026-07-10yesnono https://seto.fit/exercises/supine-adductor-stretch/https://media.seto.fit/exercises/adductor-stretch/image/male-start.jpgSupine Adductor StretchA static floor stretch for the inner thighs, done on your back with straight legs opened into a wide V. Useful for improving hip range after lower-body training.https://media.seto.fit/exercises/adductor-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/supine-bent-knee-mini-band-hip-abduction/https://media.seto.fit/exercises/resistance-band-lying-bent-knee-hip-abduction/image/male-start.jpgSupine Bent Knee Mini Band Hip AbductionA lying hip abduction with the legs raised and a mini band above the knees, targeting the outer hips and glutes. Your back rests on the floor, so the work stays in the hips.https://media.seto.fit/exercises/resistance-band-lying-bent-knee-hip-abduction/video/male.mp42026-07-10yesnono https://seto.fit/exercises/supine-dynamic-adductor-stretch/https://media.seto.fit/exercises/adductor-dynamic-stretch/image/male-start.jpgSupine Dynamic Adductor StretchA dynamic mobility drill done lying on your back with both legs raised straight up. Opening the legs wide and bringing them back together moves the adductors through their range, which suits a warm-up.https://media.seto.fit/exercises/adductor-dynamic-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/supine-elbow-press/https://media.seto.fit/exercises/supine-push-up/image/male-start.jpgSupine Elbow PressA floor exercise lying on your back where you press both elbows down to lift your upper back and chest off the floor. It trains the upper back and rear delts with no equipment.https://media.seto.fit/exercises/supine-push-up/video/male.mp42026-07-10yesnono https://seto.fit/exercises/supine-mini-band-hip-abduction/https://media.seto.fit/exercises/resistance-band-lying-abduction/image/male-start.jpgSupine Mini Band Hip AbductionA floor band exercise where you lie on your back with both legs raised straight and push them apart against a mini band above your ankles. Trains the hip abductors and glutes with minimal equipment.https://media.seto.fit/exercises/resistance-band-lying-abduction/video/male.mp42026-07-10yesnono https://seto.fit/exercises/supine-stability-ball-stretch/https://media.seto.fit/exercises/exercise-ball-back-stretch/image/male-start.jpgSupine Stability Ball StretchA static stretch lying face up over a stability ball, with your head and arms hanging toward the floor. Opens the abs, chest, and front of the shoulders, and suits warm-ups and recovery.https://media.seto.fit/exercises/exercise-ball-back-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/supine-suspension-trainer-knee-tuck/https://media.seto.fit/exercises/suspension-trainer-with-grips-supine-crunch/image/male-start.jpegSupine Suspension Trainer Knee TuckA face-up suspension trainer core exercise: with your hands on the floor behind you and both feet in the cradles, you pull your knees toward your chest. Trains the abs while the arms and hips hold your body off the floor.https://media.seto.fit/exercises/suspension-trainer-with-grips-supine-crunch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/suspension-trainer-bent-knee-row/https://media.seto.fit/exercises/suspension-trainer-with-grips-bent-knee-inverted-row/image/male-start.jpgSuspension Trainer Bent Knee RowA bodyweight row on a suspension trainer performed from the floor with knees bent and feet planted. Targets the lats and upper back with biceps assistance, and is easier than the straight-body version because your feet carry more of your weight.https://media.seto.fit/exercises/suspension-trainer-with-grips-bent-knee-inverted-row/video/male.mp42026-07-10yesnono https://seto.fit/exercises/suspension-trainer-chin-up/https://media.seto.fit/exercises/suspension-trainer-with-grips-chin-up/image/male-start.jpgSuspension Trainer Chin-UpA chin-up hanging from suspension trainer handles with an underhand grip and your knees bent. Trains the lats and biceps, and the free-moving handles make you control every rep.https://media.seto.fit/exercises/suspension-trainer-with-grips-chin-up/video/male.mp42026-07-10yesnono https://seto.fit/exercises/suspension-trainer-decline-push-up/https://media.seto.fit/exercises/suspension-trainer-with-grips-decline-push-up/image/male-start.jpgSuspension Trainer Decline Push-UpA push-up with both feet in suspension trainer straps and hands on the floor, targeting the upper and mid chest with the triceps and front delts. The hanging straps make your trunk work harder to hold a straight line.https://media.seto.fit/exercises/suspension-trainer-with-grips-decline-push-up/video/male.mp42026-07-10yesnono https://seto.fit/exercises/suspension-trainer-face-pull/https://media.seto.fit/exercises/suspension-trainer-with-grips-face-pull/image/male-start.jpgSuspension Trainer Face PullA bodyweight face pull on a suspension trainer, leaning back and pulling your hands up beside your head. Trains the rear delts and upper back; the steeper the lean, the harder it gets.https://media.seto.fit/exercises/suspension-trainer-with-grips-face-pull/video/male.mp42026-07-10yesnono https://seto.fit/exercises/suspension-trainer-hanging-knee-raise/https://media.seto.fit/exercises/suspension-trainer-with-grips-hanging-leg-hip-raise/image/male-start.jpegSuspension Trainer Hanging Knee RaiseA hanging knee raise done from suspension trainer handles instead of a pull-up bar. Trains the abs by drawing the knees up to the chest from a full hang.https://media.seto.fit/exercises/suspension-trainer-with-grips-hanging-leg-hip-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/suspension-trainer-hanging-leg-raise/https://media.seto.fit/exercises/suspension-trainer-with-grips-hanging-straight-leg-hip-raise/image/male-start.jpegSuspension Trainer Hanging Leg RaiseA hanging leg raise performed from two suspension trainer handles instead of a fixed bar. You raise straight legs from a full hang until your feet reach the handles, training the abs and obliques while the free-moving handles demand a steady grip.https://media.seto.fit/exercises/suspension-trainer-with-grips-hanging-straight-leg-hip-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/suspension-trainer-knee-tuck-row/https://media.seto.fit/exercises/suspension-trainer-with-grips-knee-tuck-row/image/female-start.jpgSuspension Trainer Knee Tuck RowA suspension trainer row with the knees bent and both feet held off the floor, so your arms pull the whole body toward the handles. Trains the upper back, lats, and biceps and is harder than the standard row with heels down.https://media.seto.fit/exercises/suspension-trainer-with-grips-knee-tuck-row/video/male.mp42026-07-10yesnono https://seto.fit/exercises/suspension-trainer-leg-curl/https://media.seto.fit/exercises/suspension-trainer-with-grips-straight-hip-leg-curl/image/male-start.jpgSuspension Trainer Leg CurlA hamstring curl done lying on your back with both heels in the foot cradles of a suspension trainer. The hips stay lifted while the knees bend, training the hamstrings and glutes together.https://media.seto.fit/exercises/suspension-trainer-with-grips-straight-hip-leg-curl/video/male.mp42026-07-10yesnono https://seto.fit/exercises/suspension-trainer-mountain-climbers/https://media.seto.fit/exercises/suspension-trainer-with-grips-mountain-climber/image/male-start.jpgSuspension Trainer Mountain ClimbersA mountain climber with your feet in the cradles of a suspension trainer. It trains the abs to hold a plank while your knees drive in one at a time, with the hanging straps adding a stability challenge.https://media.seto.fit/exercises/suspension-trainer-with-grips-mountain-climber/video/male.mp42026-07-10yesnono https://seto.fit/exercises/suspension-trainer-push-up-with-rotation/https://media.seto.fit/exercises/suspension-trainer-with-grips-push-up-to-side-plank/image/male-start.jpgSuspension Trainer Push-Up with RotationA push-up with your feet in the straps of a suspension trainer that turns into a one-arm side plank at the top, with the free arm raised toward the ceiling. Trains the chest and triceps along with shoulder stability and trunk control.https://media.seto.fit/exercises/suspension-trainer-with-grips-push-up-to-side-plank/video/male.mp42026-07-10yesnono https://seto.fit/exercises/suspension-trainer-reverse-plank-hip-raise/https://media.seto.fit/exercises/suspension-trainer-with-grips-pull-through/image/male-start.jpegSuspension Trainer Reverse Plank Hip RaiseA reverse plank with both heels resting in suspension trainer cradles and your hands on the floor. You lower your hips to the floor and raise them back to a straight line, training the glutes and hamstrings while straight arms hold your upper body up.https://media.seto.fit/exercises/suspension-trainer-with-grips-pull-through/video/male.mp42026-07-10yesnono https://seto.fit/exercises/suspension-trainer-side-squat/https://media.seto.fit/exercises/suspension-trainer-with-grips-side-squat/image/male-start.jpgSuspension Trainer Side SquatA suspension trainer lateral squat targeting the quads, glutes, and adductors. One foot rests in the foot strap and slides out to the side as you sit deep into the other leg.https://media.seto.fit/exercises/suspension-trainer-with-grips-side-squat/video/male.mp42026-07-10yesnono https://seto.fit/exercises/suspension-trainer-split-fly/https://media.seto.fit/exercises/suspension-trainer-with-grips-split-fly/image/male-start.jpgSuspension Trainer Split FlyA suspension trainer fly in which your arms split on opposite diagonals, one reaching overhead and the other down beside your hip. It trains the rear and side delts along with the upper back.https://media.seto.fit/exercises/suspension-trainer-with-grips-split-fly/video/male.mp42026-07-10yesnono https://seto.fit/exercises/tabletop-crunch-with-arm-reach/https://media.seto.fit/exercises/90-degree-heel-touch/image/male-start.jpegTabletop Crunch with Arm ReachA floor crunch with the legs held in the air, hips and knees bent to 90 degrees, and the arms reaching from overhead toward the feet. Trains the abs through trunk flexion without added load.https://media.seto.fit/exercises/90-degree-heel-touch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/tall-kneeling-arnold-press/https://media.seto.fit/exercises/dumbbell-kneeling-arnold-press/image/male-start.jpgTall Kneeling Arnold PressA dumbbell Arnold press done tall kneeling on both knees, targeting the front and lateral delts with added shoulder rotation. Kneeling removes leg drive, so your glutes and trunk must hold you upright.https://media.seto.fit/exercises/dumbbell-kneeling-arnold-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/tall-kneeling-dumbbell-woodchop/https://media.seto.fit/exercises/dumbbell-kneeling-wood-chopper/image/male-start.jpgTall Kneeling Dumbbell WoodchopA kneeling rotational dumbbell exercise that lifts one dumbbell diagonally from beside one hip to above the opposite shoulder. Kneeling on both knees keeps the hips fixed, so the obliques and abs do the turning.https://media.seto.fit/exercises/dumbbell-kneeling-wood-chopper/video/male.mp42026-07-10yesnono https://seto.fit/exercises/tall-kneeling-kettlebell-press/https://media.seto.fit/exercises/kettlebell-kneeling-one-arm-shoulder-press/image/male-start.jpgTall Kneeling Kettlebell PressA single-arm kettlebell overhead press done kneeling on both knees with the torso upright. Kneeling takes the legs out of the press, so the front delts and triceps do the work while your trunk stays tall.https://media.seto.fit/exercises/kettlebell-kneeling-one-arm-shoulder-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/tall-kneeling-landmine-press/https://media.seto.fit/exercises/landmine-kneeling-overhead-press/image/male-start.jpgTall Kneeling Landmine PressA landmine press done tall kneeling, with both hands on the raised end of a barbell anchored at the floor. Trains the front delts and upper chest, and the kneeling base stops you from driving the press with your legs.https://media.seto.fit/exercises/landmine-kneeling-overhead-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/tall-kneeling-landmine-rotation/https://media.seto.fit/exercises/landmine-kneeling-twist/image/male-start.jpgTall Kneeling Landmine RotationA landmine rotation done in a tall kneel, swinging the bar end from one side of the body to the other with both hands. Kneeling takes the hips and feet out of the movement, so the turn comes from the trunk.https://media.seto.fit/exercises/landmine-kneeling-twist/video/male.mp42026-07-10yesnono https://seto.fit/exercises/tall-kneeling-ski-erg-reverse-fly/https://media.seto.fit/exercises/ski-ergometer-cross-country-ski-kneeling-reverse-fly-pull/image/male-start.jpgTall Kneeling Ski Erg Reverse FlyA tall-kneeling reverse fly on a ski erg, pulling the two handles with the cables crossed. Your straight arms sweep from head height down and out to your sides, training the rear delts, lats and upper back without help from your legs.https://media.seto.fit/exercises/ski-ergometer-cross-country-ski-kneeling-reverse-fly-pull/video/male.mp42026-07-10yesnono https://seto.fit/exercises/three-legged-chaturanga/https://media.seto.fit/exercises/3-leg-chatarunga-pose/image/female-start.jpgThree Legged ChaturangaA yoga-based push-up flow: from a plank you pike into a downward dog and lift one leg high, then return to the plank and lower into a chaturanga, and press back up. It trains the triceps and chest, with the front shoulders controlling the descent.https://media.seto.fit/exercises/3-leg-chatarunga-pose/video/female.mp42026-07-10yesnono https://seto.fit/exercises/three-legged-downward-dog/https://media.seto.fit/exercises/3-leg-dog-pose/image/female-start.jpgThree Legged Downward DogA bodyweight core exercise that moves from a high plank into downward dog with one leg raised straight behind you. Trains the abs to hold your trunk steady on three points of support, with the raised leg's glutes and your shoulders working too.https://media.seto.fit/exercises/3-leg-dog-pose/video/female.mp42026-07-10yesnono https://seto.fit/exercises/tire-flip/https://media.seto.fit/exercises/tyre-flip/image/male-start.jpgTire FlipA strongman lift where you drive a heavy tire up off the floor and tip it over. Trains the glutes, hamstrings, and back through a powerful hip and knee extension.https://media.seto.fit/exercises/tyre-flip/video/male.mp42026-07-10yesnono https://seto.fit/exercises/toes-on-wall-calf-stretch/https://media.seto.fit/exercises/calve-stretch-foot-on-wall/image/male-start.jpgToes on Wall Calf StretchA standing calf stretch with the toes of the front foot raised against a wall and the heel on the floor. Leaning toward the wall stretches the calf and improves ankle mobility.https://media.seto.fit/exercises/calve-stretch-foot-on-wall/video/male.mp42026-07-10yesnono https://seto.fit/exercises/treadmill-walk/https://media.seto.fit/exercises/treadmill-walk/image/male-start.jpgTreadmill WalkWalking on a treadmill at a steady pace without holding the handrails. Useful for low-impact conditioning, warm-ups, and easy aerobic work.https://media.seto.fit/exercises/treadmill-walk/video/male.mp42026-07-10yesnono https://seto.fit/exercises/triceps-pushdown-reverse-grip/https://media.seto.fit/exercises/cable-reverse-grip-triceps-pushdown-back-side-pov/image/male-start.jpegTriceps Pushdown (Reverse Grip)A cable triceps pushdown with an underhand grip on a bar at the high pulley. The palms-up grip keeps the work on the triceps and asks more of the forearms than the overhand version.https://media.seto.fit/exercises/cable-reverse-grip-triceps-pushdown-back-side-pov/video/male.mp42026-07-10yesnono https://seto.fit/exercises/tuck-up/https://media.seto.fit/exercises/cocoons/image/male-start.jpgTuck-UpA bodyweight core exercise where you curl up from lying flat while pulling both knees to your chest and wrapping your arms around them. Trains the abs through trunk and hip flexion together.https://media.seto.fit/exercises/cocoons/video/male.mp42026-07-10yesnono https://seto.fit/exercises/twisting-back-extension/https://media.seto.fit/exercises/45-degree-twisting-hyperextension/image/male-start.jpegTwisting Back ExtensionA back extension on a 45-degree bench that adds a twist as you rise. It trains the lower back and adds oblique work by turning your upper body toward one side at the top.https://media.seto.fit/exercises/45-degree-twisting-hyperextension/video/male.mp42026-07-10yesnono https://seto.fit/exercises/two-chair-dip/https://media.seto.fit/exercises/dips-between-chairs/image/male-start.jpegTwo Chair DipA bodyweight dip between the backs of two sturdy chairs, targeting the chest and triceps with help from the front delts. A home option when no dip bars are available.https://media.seto.fit/exercises/dips-between-chairs/video/male.mp42026-07-10yesnono https://seto.fit/exercises/two-hand-landmine-press/https://media.seto.fit/exercises/landmine-overhead-press/image/male-start.jpgTwo Hand Landmine PressA standing landmine press with both hands on the bar end, pressing it up and forward along its arc. Targets the front delts and upper chest with a shoulder-friendly angled path.https://media.seto.fit/exercises/landmine-overhead-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/underhand-dumbbell-front-raise/https://media.seto.fit/exercises/dumbbell-single-arm-underhand-front-raise/image/male-start.jpgUnderhand Dumbbell Front RaiseA single-arm front raise with the palm facing up, lifting one dumbbell straight in front of you to shoulder height. It trains the front delt, and the underhand grip also brings in the biceps and upper chest.https://media.seto.fit/exercises/dumbbell-single-arm-underhand-front-raise/video/male.mp42026-07-10yesnono https://seto.fit/exercises/unsupported-decline-sit-up/https://media.seto.fit/exercises/decline-levitating-sit-ups-bodyweight/image/male-start.jpgUnsupported Decline Sit-UpA decline sit-up done with only your hips on the bench, so your torso has no support at the bottom. Targets the abs and hip flexors and keeps them working through every rep.https://media.seto.fit/exercises/decline-levitating-sit-ups-bodyweight/video/male.mp42026-07-10yesnono https://seto.fit/exercises/unsupported-seated-barbell-overhead-press/https://media.seto.fit/exercises/barbell-seated-military-press/image/male-start.jpgUnsupported Seated Barbell Overhead PressA barbell overhead press seated on a flat bench with no back support, targeting the front and lateral delts with triceps assistance. Without a backrest, your trunk has to hold you upright through every rep.https://media.seto.fit/exercises/barbell-seated-military-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/unsupported-seated-dumbbell-shoulder-press/https://media.seto.fit/exercises/dumbbell-bench-seated-press/image/male-start.jpgUnsupported Seated Dumbbell Shoulder PressA seated dumbbell overhead press on a flat bench with no back support. Your torso holds itself upright while you press, training the front and side delts with the triceps assisting.https://media.seto.fit/exercises/dumbbell-bench-seated-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/up-and-down-arm-swing/https://media.seto.fit/exercises/standing-overhand-shoulder-stretch/image/male-start.jpgUp and Down Arm SwingA standing warm-up drill where one straight arm swings up overhead as the other swings down beside your thigh, switching arms each rep. Loosens the shoulders before upper-body work.https://media.seto.fit/exercises/standing-overhand-shoulder-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/upper-back-stretch/https://media.seto.fit/exercises/upper-back-stretch/image/male-start.jpgUpper Back StretchA standing stretch that reaches the arms forward to spread the shoulder blades, then opens the arms down and back to draw them together. Loosens the upper back and rear shoulders with no equipment.https://media.seto.fit/exercises/upper-back-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/walking/https://media.seto.fit/exercises/walking/image/male-start.jpgWalkingWalking over ground at a brisk, steady pace with each arm swinging forward alongside the opposite leg. It is low-impact conditioning for the legs and heart, logged by time and distance.https://media.seto.fit/exercises/walking/video/male.mp42026-07-10yesnono https://seto.fit/exercises/wall-angel/https://media.seto.fit/exercises/bodyweight-standing-military-press-wall-supported/image/male-start.jpgWall AngelA standing shoulder mobility drill with your back and arms against a wall, sliding the arms from bent at shoulder height to straight overhead. Trains overhead range and control of the shoulder blades, and is used in warm-ups before pressing.https://media.seto.fit/exercises/bodyweight-standing-military-press-wall-supported/video/male.mp42026-07-10yesnono https://seto.fit/exercises/wall-biceps-stretch/https://media.seto.fit/exercises/elbow-flexor-stretch/image/male-start.jpgWall Biceps StretchA standing stretch for the biceps and front of the shoulder. You press one straight arm against a wall at about shoulder height and turn your torso away, stretching the front of the arm and chest one side at a time.https://media.seto.fit/exercises/elbow-flexor-stretch/video/male.mp42026-07-10yesnono https://seto.fit/exercises/wall-decline-push-up/https://media.seto.fit/exercises/decline-push-up-against-wall/image/male-start.jpgWall Decline Push-UpA decline push-up with both feet pressed flat against a wall and hands on the floor, shifting more load to the upper chest and front delts. A no-equipment way to make the push-up harder when there is no bench or box.https://media.seto.fit/exercises/decline-push-up-against-wall/video/male.mp42026-07-10yesnono https://seto.fit/exercises/wall-lat-stretch/https://media.seto.fit/exercises/lats-stretch-on-wall/image/male-start.jpgWall Lat StretchA standing stretch with both palms on a wall above head height and the hips pushed back so the chest sinks between the arms. Stretches the lats and the sides of the upper back.https://media.seto.fit/exercises/lats-stretch-on-wall/video/male.mp42026-07-10yesnono https://seto.fit/exercises/wall-supported-around-the-world/https://media.seto.fit/exercises/bodyweight-standing-around-world-wall-supported/image/male-start.jpgWall Supported Around the WorldA standing shoulder mobility drill with your back against a wall. Your straight arms sweep out to the sides and overhead in a wide arc and back down, taking the shoulders and upper back through their full overhead range.https://media.seto.fit/exercises/bodyweight-standing-around-world-wall-supported/video/male.mp42026-07-10yesnono https://seto.fit/exercises/wall-supported-calf-raise/https://media.seto.fit/exercises/calf-raise-with-wall-support/image/male-start.jpgWall Supported Calf RaiseA bodyweight calf raise on flat ground, both feet working, with the hands on a wall for balance. Trains the calves without any equipment.https://media.seto.fit/exercises/calf-raise-with-wall-support/video/male.mp42026-07-10yesnono https://seto.fit/exercises/wall-supported-dumbbell-single-leg-calf-raise/https://media.seto.fit/exercises/dumbbell-single-leg-calf-raise-wall-support/image/male-start.jpgWall Supported Dumbbell Single Leg Calf RaiseA single-leg calf raise on flat floor, holding one dumbbell on the working-leg side with the other hand on a wall for balance. Trains the gastrocnemius and soleus one leg at a time.https://media.seto.fit/exercises/dumbbell-single-leg-calf-raise-wall-support/video/male.mp42026-07-10yesnono https://seto.fit/exercises/wall-wrist-flexor-stretch/https://media.seto.fit/exercises/forearms-stretch-on-wall-fingers-facing-down/image/male-start.jpgWall Wrist Flexor StretchA standing one-arm forearm stretch against a wall, with the arm straight at shoulder height and the fingers pointing down. Pressing the palm into the wall stretches the wrist flexors on the inside of the forearm.https://media.seto.fit/exercises/forearms-stretch-on-wall-fingers-facing-down/video/male.mp42026-07-10yesnono https://seto.fit/exercises/weighted-push-up/https://media.seto.fit/exercises/assisted-weighted-push-up/image/male-start.jpgWeighted Push-UpA push-up with a weight plate that a partner holds on your upper back, targeting the chest, triceps, and front delts. Adds load once bodyweight push-ups become easy.https://media.seto.fit/exercises/assisted-weighted-push-up/video/male.mp42026-07-10yesnono https://seto.fit/exercises/wide-grip-barbell-bench-press/https://media.seto.fit/exercises/barbell-wide-bench-press/image/male-start.jpgWide Grip Barbell Bench PressA flat barbell bench press with the hands set well outside shoulder width. The wide grip shortens the press and puts more of the work on the chest, with the front delts and triceps assisting.https://media.seto.fit/exercises/barbell-wide-bench-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/wide-grip-barbell-overhead-press/https://media.seto.fit/exercises/barbell-standing-wide-grip-military-press/image/male-start.jpgWide Grip Barbell Overhead PressA strict standing barbell press with an overhand grip well wider than shoulder width. The wide grip shifts more of the work to the front and side delts, with the triceps assisting.https://media.seto.fit/exercises/barbell-standing-wide-grip-military-press/video/male.mp42026-07-10yesnono https://seto.fit/exercises/wide-grip-barbell-upright-row/https://media.seto.fit/exercises/barbell-wide-grip-upright-row/image/male-start.jpgWide Grip Barbell Upright RowA barbell upright row with a grip wider than shoulder width, targeting the lateral delts and upper traps. The wide grip lets the elbows travel out to the sides and keeps the pull short of the chin.https://media.seto.fit/exercises/barbell-wide-grip-upright-row/video/male.mp42026-07-10yesnono https://seto.fit/exercises/wide-grip-suspension-trainer-row/https://media.seto.fit/exercises/suspension-trainer-with-grips-wide-grip-inverted-row-on-floor/image/male-start.jpgWide Grip Suspension Trainer RowA bodyweight suspension trainer row with a wide overhand grip and the elbows flared out to shoulder height. Shifts the work toward the rear delts and upper back; the steeper the lean, the harder it gets.https://media.seto.fit/exercises/suspension-trainer-with-grips-wide-grip-inverted-row-on-floor/video/male.mp42026-07-10yesnono https://seto.fit/exercises/wide-stance-dumbbell-squat/https://media.seto.fit/exercises/front-squats-dumbbell-low/image/male-start.jpgWide Stance Dumbbell SquatA dumbbell squat taken from a wide stance with the toes turned out and a dumbbell hanging at each side. The wide stance adds inner-thigh work to the quads and glutes and lets you squat deep with an upright torso.https://media.seto.fit/exercises/front-squats-dumbbell-low/video/male.mp42026-07-10yesnono https://seto.fit/exercises/windmill-toe-touch/https://media.seto.fit/exercises/bodyweight-windmill/image/male-start.jpgWindmill Toe TouchA standing bodyweight drill: from arms held out to the sides, you push your hips back and rotate so one hand reaches toward the opposite foot while the other arm points up. Trains trunk rotation through the obliques and moves the hips and lower back through a full range.https://media.seto.fit/exercises/bodyweight-windmill/video/male.mp42026-07-10yesnono https://seto.fit/exercises/zercher-good-morning/https://media.seto.fit/exercises/barbell-zercher-good-morning/image/female-start.jpgZercher Good MorningA barbell hip hinge with the bar held in the bend of your elbows in front of your body. Trains the hamstrings and glutes, and the bar in front makes it harder to keep your back flat.https://media.seto.fit/exercises/barbell-zercher-good-morning/video/female.mp42026-07-10yesnono https://seto.fit/exercises/band-good-morning/https://media.seto.fit/exercises/good-morning-resistance-band/image/male-start.jpgResistance Band Good MorningA band-resisted hip hinge targeting the hamstrings, glutes, and lower back. Useful for reinforcing hinge mechanics and building posterior-chain strength with minimal equipment.https://media.seto.fit/exercises/good-morning-resistance-band/video/male.mp4202026-07-10yesnono https://seto.fit/exercises/dumbbell-decline-bench-press/https://media.seto.fit/exercises/dumbbell-decline-bench-press/image/male-start.jpgDumbbell Decline Bench PressA decline dumbbell press targeting the lower chest, triceps, and front delts. Useful for lifters building pressing strength with a lower-pec emphasis.https://media.seto.fit/exercises/dumbbell-decline-bench-press/video/male.mp452026-07-10yesnono https://seto.fit/exercises/dumbbell-upright-row/https://media.seto.fit/exercises/upright-row-dumbbell/image/male-start.jpgDumbbell Upright RowA dumbbell pulling exercise targeting the traps and lateral delts. Used to build upper-shoulder size with a freer arm path than a barbell upright row.https://media.seto.fit/exercises/upright-row-dumbbell/video/male.mp4202026-07-10yesnono https://seto.fit/exercises/landmine-lateral-raise/https://media.seto.fit/exercises/landmine-lateral-raise/image/male-start.jpgLandmine Lateral RaiseA unilateral landmine shoulder raise targeting the lateral deltoid. Useful for lifters who want shoulder hypertrophy with a guided bar path.https://media.seto.fit/exercises/landmine-lateral-raise/video/male.mp452026-07-10yesnono https://seto.fit/exercises/plate-front-raise/https://media.seto.fit/exercises/plate-front-raise/image/male-start.jpgPlate Front RaiseAn isolation shoulder raise targeting the front delts. Useful for lifters building anterior shoulder size with a simple plate-loaded movement.https://media.seto.fit/exercises/plate-front-raise/video/male.mp4162026-07-10yesnono https://seto.fit/exercises/resistance-band-push-up/https://media.seto.fit/exercises/band-push-up/image/female-start.jpgResistance Band Push-UpA push-up variation with band resistance targeting the chest, triceps, and front delts. Increases the demand at the top of the press for lifters who have outgrown bodyweight-only reps.https://media.seto.fit/exercises/band-push-up/video/female.mp452026-07-10yesnono https://seto.fit/exercises/swiss-ball-leg-curl/https://media.seto.fit/exercises/exercise-ball-leg-curl/image/male-start.jpgSwiss Ball Leg CurlA bodyweight hamstring curl performed with the heels on a Swiss ball. Trains knee flexion and hip extension together for athletes and general lifters.https://media.seto.fit/exercises/exercise-ball-leg-curl/video/male.mp452026-07-10yesnono https://seto.fit/exercises/meadows-row/https://media.seto.fit/exercises/barbell-meadows-row/image/male-start.jpgMeadows RowA unilateral landmine row targeting the lats, upper back, and rear delts. Useful for building back size while challenging anti-rotation control.https://media.seto.fit/exercises/barbell-meadows-row/video/male.mp452026-07-10yesnono https://seto.fit/exercises/kettlebell-single-leg-deadlift/https://media.seto.fit/exercises/kettlebell-single-leg-deadlift/image/female-start.jpgKettlebell Single Leg DeadliftA unilateral kettlebell hinge targeting the hamstrings and glutes. Builds single-leg posterior chain strength, balance, and side-to-side control.https://media.seto.fit/exercises/kettlebell-single-leg-deadlift/video/female.mp452026-07-10yesnono https://seto.fit/exercises/l-sit/https://media.seto.fit/exercises/l-sit-hold/image/male-start.jpgL-SitA bodyweight isometric hold targeting the abs, hip flexors, and quads. Used in calisthenics to build compression strength and straight-arm support control.https://media.seto.fit/exercises/l-sit-hold/video/male.mp452026-07-10yesnono https://seto.fit/exercises/suspension-trainer-chest-fly/https://media.seto.fit/exercises/suspension-trainer-with-grips-chest-fly/image/male-start.jpgSuspension Trainer Chest FlyA suspension trainer fly targeting the chest with added shoulder and trunk stability demands. Useful for lifters wanting chest work without a bench or machine.https://media.seto.fit/exercises/suspension-trainer-with-grips-chest-fly/video/male.mp452026-07-10yesnono https://seto.fit/exercises/donkey-calf-raise/https://media.seto.fit/exercises/donkey-calf-raise/image/male-start.jpgDonkey Calf RaiseA bent-over calf raise targeting the gastrocnemius with the hips flexed. Useful for lifters wanting more loaded calf work through a long range.https://media.seto.fit/exercises/donkey-calf-raise/video/male.mp452026-07-10yesnono https://seto.fit/exercises/power-snatch/https://media.seto.fit/exercises/barbell-power-snatch/image/male-start.jpgPower SnatchAn explosive Olympic lift targeting the glutes, traps, shoulders, and legs. Used to build power, speed, and overhead receiving skill.https://media.seto.fit/exercises/barbell-power-snatch/video/male.mp472026-07-10yesnono https://seto.fit/exercises/barbell-front-raise/https://media.seto.fit/exercises/barbell-front-raise/image/male-start.jpgBarbell Front RaiseAn isolation shoulder exercise targeting the front delts. Used to build anterior delt size and pressing assistance in upper-body training.https://media.seto.fit/exercises/barbell-front-raise/video/male.mp4102026-07-10yesnono https://seto.fit/exercises/bird-dog/https://media.seto.fit/exercises/bird-dog/image/male-start.jpgBird DogA quadruped stability exercise targeting the abs, lower back, and glutes. Used to build trunk control and contralateral coordination.https://media.seto.fit/exercises/bird-dog/video/male.mp4182026-07-10yesnono https://seto.fit/exercises/wrist-curl-barbell/https://media.seto.fit/exercises/wrist-curl-barbell/image/male-start.jpegBarbell Wrist CurlA forearm isolation exercise targeting the wrist flexors. Useful for forearm size, grip support, and low-load accessory training.https://media.seto.fit/exercises/wrist-curl-barbell/video/male.mp4242026-07-10yesnono https://seto.fit/exercises/resistance-band-lat-pulldown/https://media.seto.fit/exercises/band-fixed-back-underhand-pulldown/image/female-start.jpgResistance Band Lat PulldownA band-based vertical pulling exercise targeting the lats, upper back, and biceps. Useful for home training, warm-ups, and higher-rep back work.https://media.seto.fit/exercises/band-fixed-back-underhand-pulldown/video/female.mp452026-07-10yesnono https://seto.fit/exercises/resistance-band-squat/https://media.seto.fit/exercises/resistance-band-squat/image/male-start.jpgResistance Band SquatA band-resisted squat targeting the quads and glutes while training you to keep your knees pointing the same way as your feet. Useful for beginners, warm-ups, and high-rep lower-body work.https://media.seto.fit/exercises/resistance-band-squat/video/male.mp452026-07-10yesnono https://seto.fit/exercises/pike-push-up/https://media.seto.fit/exercises/pike-push-up/image/male-start.jpegPike Push-UpA bodyweight vertical pressing variation targeting the front delts, triceps, and upper chest. Used to build overhead pressing strength and progress toward handstand push-ups.https://media.seto.fit/exercises/pike-push-up/video/male.mp472026-07-10yesnono https://seto.fit/exercises/single-leg-deadlift-barbell/https://media.seto.fit/exercises/barbell-single-leg-deadlift/image/male-start.jpgSingle Leg Deadlift (Barbell)A unilateral barbell hinge targeting the hamstrings and glutes. Useful for lifters building single-leg posterior-chain strength, balance, and hip control.https://media.seto.fit/exercises/barbell-single-leg-deadlift/video/male.mp472026-07-10yesnono https://seto.fit/exercises/zercher-squat/https://media.seto.fit/exercises/barbell-full-zercher-squat/image/male-start.jpgZercher SquatA front-loaded barbell squat targeting the quads, glutes, abs, and upper back. Useful for lifters building squat strength with a demanding anterior load.https://media.seto.fit/exercises/barbell-full-zercher-squat/video/male.mp4102026-07-10yesnono https://seto.fit/exercises/band-upright-row/https://media.seto.fit/exercises/upright-row-cable-resistance-band/image/male-start.jpgResistance Band Upright RowA band shoulder pull targeting the lateral delts and traps. Useful for lifters training shoulder size with light, joint-friendly resistance.https://media.seto.fit/exercises/upright-row-cable-resistance-band/video/male.mp4242026-07-10yesnono https://seto.fit/exercises/barbell-snatch/https://media.seto.fit/exercises/barbell-snatch/image/male-start.jpgBarbell SnatchA full Olympic lift targeting the glutes, quads, traps, and shoulders. Builds explosive power, speed under the bar, and overhead receiving skill.https://media.seto.fit/exercises/barbell-snatch/video/male.mp472026-07-10yesnono https://seto.fit/exercises/cable-squat/https://media.seto.fit/exercises/cable-goblet-squat/image/male-start.jpgCable SquatA cable-assisted squat variation targeting the quads and glutes. Useful for learning squat depth, balance, and upright torso positioning.https://media.seto.fit/exercises/cable-goblet-squat/video/female.mp452026-07-10yesnono https://seto.fit/exercises/clamshell/https://media.seto.fit/exercises/clamshell/image/male-start.jpgClamshellA side-lying hip external rotation exercise targeting the glutes, especially glute medius. Used to build lateral hip control and improve pelvic stability.https://media.seto.fit/exercises/clamshell/video/male.mp452026-07-10yesnono https://seto.fit/exercises/dumbbell-calf-raise-single/https://media.seto.fit/exercises/dumbbell-standing-single-leg-calf-raise/image/male-start.jpgDumbbell Single Leg Calf RaiseA unilateral calf isolation exercise targeting the calves. Useful for building lower-leg strength and exposing side-to-side differences.https://media.seto.fit/exercises/dumbbell-standing-single-leg-calf-raise/video/male.mp472026-07-10yesnono https://seto.fit/exercises/wrist-curl-dumbbell/https://media.seto.fit/exercises/dumbbell-one-arm-wrist-curl/image/male-start.jpegDumbbell Wrist CurlA dumbbell isolation exercise targeting the forearm flexors. Useful for grip-focused accessory work, forearm size, and gradual wrist strengthening.https://media.seto.fit/exercises/dumbbell-one-arm-wrist-curl/video/male.mp4242026-07-10yesnono https://seto.fit/exercises/incline-push-up/https://media.seto.fit/exercises/decline-push-up/image/male-start.jpgIncline Push-UpA bodyweight push-up variation with hands elevated to reduce loading while training the chest, triceps, and front delts. Useful for beginners, high-rep work, and clean pressing volume.https://media.seto.fit/exercises/decline-push-up/video/male.mp42026-07-10yesnono https://seto.fit/exercises/ski-erg/https://media.seto.fit/exercises/ski-ergometer-cross-country-ski-basic-pull/image/male-start.jpgSki ErgA ski erg conditioning exercise targeting the lats, triceps, abs, and posterior chain. Used for intervals, aerobic work, and upper-body dominant conditioning.https://media.seto.fit/exercises/ski-ergometer-cross-country-ski-basic-pull/video/male.mp452026-07-10yesnono https://seto.fit/exercises/resistance-band-calf-raise/https://media.seto.fit/exercises/standing-calf-raise-resistance-band/image/male-start.jpgResistance Band Calf RaiseA band-resisted calf isolation exercise targeting the calves. Useful for higher-rep calf work, home training, and gradual loading during return-to-training phases.https://media.seto.fit/exercises/standing-calf-raise-resistance-band/video/male.mp4212026-07-10yesnono https://seto.fit/exercises/farmers-walk-single-arm/https://media.seto.fit/exercises/dumbbell-suitcase-carry/image/male-start.jpgSingle Arm Farmer WalkA unilateral loaded carry targeting the obliques, forearms, traps, and postural muscles. Used to build grip strength and resist side-bending under load.https://media.seto.fit/exercises/dumbbell-suitcase-carry/video/male.mp472026-07-10yesnono https://seto.fit/exercises/overhead-carry/https://media.seto.fit/exercises/dumbbell-single-arm-overhead-carry/image/male-start.jpgOverhead CarryA unilateral loaded carry targeting the shoulders, traps, and trunk stabilizers. Builds overhead stability and anti-rotation control for lifters and field athletes.https://media.seto.fit/exercises/dumbbell-single-arm-overhead-carry/video/male.mp472026-07-10yesnono https://seto.fit/exercises/superman/https://media.seto.fit/exercises/superman/image/male-start.jpgSupermanA prone bodyweight back extension targeting the lower back, glutes, and hamstrings. Used to build posterior chain endurance with minimal equipment.https://media.seto.fit/exercises/superman/video/male.mp4242026-07-10yesnono https://seto.fit/exercises/fire-hydrant/https://media.seto.fit/exercises/fire-hydrant-bodyweight/image/male-start.jpgFire HydrantA quadruped hip abduction exercise targeting the glutes and hip stabilizers. Useful for warm-ups, rehab progressions, and improving pelvic control.https://media.seto.fit/exercises/fire-hydrant-bodyweight/video/male.mp4162026-07-10yesnono https://seto.fit/exercises/kettlebell-snatch/https://media.seto.fit/exercises/kettlebell-snatch/image/male-start.jpgKettlebell SnatchA ballistic kettlebell lift targeting the glutes, hamstrings, traps, and shoulders. Builds hip power, overhead fixation, and conditioning for intermediate to advanced lifters.https://media.seto.fit/exercises/kettlebell-snatch/video/male.mp452026-07-10yesnono https://seto.fit/exercises/split-jerk/https://media.seto.fit/exercises/barbell-split-jerk/image/male-start.jpgSplit JerkAn explosive Olympic lift targeting the quads, glutes, shoulders, and triceps. Used by experienced lifters to develop overhead power and receiving speed.https://media.seto.fit/exercises/barbell-split-jerk/video/male.mp442026-07-10yesnono https://seto.fit/exercises/good-morning-dumbbell/https://media.seto.fit/exercises/good-mornings-dumbbells/image/male-start.jpgDumbbell Good MorningA dumbbell hip-hinge exercise targeting the hamstrings, glutes, and lower back. Useful for lifters building posterior-chain strength with a lighter, more accessible loading option.https://media.seto.fit/exercises/good-mornings-dumbbells/video/male.mp4232026-07-10yesnono https://seto.fit/exercises/single-leg-box-jump/https://media.seto.fit/exercises/unilateral-box-jump/image/male-start.jpgSingle Leg Box JumpA unilateral plyometric jump targeting the quads, glutes, and calves. Builds single-leg power, landing control, and side-to-side stability for field and court athletes.https://media.seto.fit/exercises/unilateral-box-jump/video/male.mp452026-07-10yesnono https://seto.fit/exercises/barbell-good-morning-seated/https://media.seto.fit/exercises/barbell-seated-good-morning/image/male-start.jpgSeated Good MorningA seated barbell hip hinge targeting the hamstrings, glutes, and spinal erectors. Useful for lifters training posterior chain strength with reduced lower-body contribution.https://media.seto.fit/exercises/barbell-seated-good-morning/video/male.mp462026-07-10yesnono https://seto.fit/exercises/foam-roll-it-band/https://media.seto.fit/exercises/foam-roller-lateral-quads/image/male-start.jpgFoam Roll IT BandA foam rolling drill targeting the outer thigh tissues around the iliotibial band and lateral quads. Used to reduce local stiffness before or after lower-body training.https://media.seto.fit/exercises/foam-roller-lateral-quads/video/male.mp452026-07-10yesnono https://seto.fit/exercises/front-lever-hold/https://media.seto.fit/exercises/front-lever-raise-to-hold/image/male-start.jpgFront Lever HoldA gymnastic isometric hold targeting the lats, abs, and upper back. Used by advanced calisthenics athletes to build straight-body pulling strength.https://media.seto.fit/exercises/front-lever-raise-to-hold/video/male.mp452026-07-10yesnono https://seto.fit/exercises/front-lever-row/https://media.seto.fit/exercises/front-lever-raise/image/male-start.jpgFront Lever RaiseA hanging bodyweight exercise where your straight body rises to a horizontal front lever and lowers, elbows straight throughout. Used by advanced athletes to build straight-arm pulling strength.https://media.seto.fit/exercises/front-lever-raise/video/male.mp472026-07-10yesnono