Exercises

Box Squat Exercise Form Guide with Video & Pictures

Exercise Name Box Squat Primary Muscles Glutes Secondary Muscles Calves, Hamstrings, Hip Adductors, Quadriceps, Spinal Erectors Function Strength, Explosiveness Mechanics Compound Force Push Required Equipment Barbell Ancillary Equipment Box, Power Rack Optional Equipment: Knee Wraps, Weight Lifting Belt Experience Intermediate Rep Range 3-12 Tempo 2-1-X-0 Variations High Box Squat, Low Box Squat Alternatives Squat with Chains, Band Squat, Reverse Band Squat Box …

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Reverse Band Squat Exercise Form Guide with Video & Pictures

Exercise Name Reverse Band Squat Primary Muscles Glutes Secondary Muscles Calves, Hamstrings, Quadriceps Spinal Erectors Function Strength, Explosiveness Mechanics Compound Force Push Required Equipment Barbell, Bands Ancillary Equipment Power Rack Optional Equipment: Knee Wraps, Weight Lifting Belt Experience Advanced Rep Range 1-5 Tempo 2-0-X-0 Variations Band Squat Alternatives Barbell Squat, Box Squat, Squat with Chains Reverse Band Squat Instructions Note: …

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Dumbbell Incline Bench Press Exercise Form Guide with Video & Pictures

Exercise Name Dumbbell Incline Bench Press Also Called Incline Dumbbell Press Primary Muscles Chest Secondary Muscles Shoulders, Triceps Function Strength Mechanics Compound Force Push Required Equipment Dumbbells, Adjustable Weight Bench Experience Beginner Rep Range 5-12 Tempo 2-1-1-0 Variations Dumbbell Bench Press, Barbell Incline Bench Press Alternatives Barbell Bench Press, Feet-Elevated Push Up, Low Cable Crossover Dumbbell …

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Barbell Step Up Exercise Form Guide with Video & Pictures

Exercise Name Barbell Step Up (non-alternating) Primary Muscles Quadriceps Secondary Muscles Calves, Glutes, Hamstrings, Hip Adductors Function Strength Mechanics Compound Force Push Required Equipment Barbell, Box, Power Rack Experience Intermediate Rep Range 5-15 Tempo 1-0-1-0 Variations Alternating Step Up, Dumbbell Step Up, Explosive Step Up, High Step Up Alternatives Bulgarian Split Squat, Split Squat, Lunge, Single-Leg Leg Press, Pistol Barbell Step …

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Pull Up Exercise Form Guide with Video & Pictures

Exercise Name Pull Up Primary Muscles Back (Lats) Secondary Muscles Biceps, Forearms, Triceps, Shoulders Function Strength Mechanics Compound Force Pull Required Equipment Bodyweight, Pull Up Bar Optional Equipment Chalk, Wrist Straps, Pull Up Belt + Added Weight Experience Beginner Rep Range 5-20 Tempo 2-1-1-0 Variations Chin Up, Wide Grip Pull Up, Assisted Pull Up, Weighted Pull Up, Kipping …

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Dumbbell Pullover Exercise Form Guide with Video & Pictures

Exercise Name Dumbbell Pullover Also Called Straight Arm Dumbbell Pullover Primary Muscles Chest Secondary Muscles Back (Lats), Shoulders, Triceps Function Strength Mechanics Isolation Force Push Required Equipment Dumbbell, Flat or Adjustable Bench Experience Intermediate Rep Range 8-15 Tempo 2-1-1-0 Variations Barbell Pullover Alternatives Bench Press, Incline Bench Press, Dumbbell Fly, Cable Crossover, Chest Dip, Push Up Dumbbell Pullover Instructions Note: …

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Dumbbell Bulgarian Split Squat Exercise Form Guide with Video & Pictures

Exercise Name Dumbbell Bulgarian Split Squat Also Called Rear Leg Elevated Split Squat Primary Muscles Quadriceps Secondary Muscles Calves, Glutes, Hamstrings, Hip Adductors Function Strength Mechanics Compound Force Push Required Equipment Dumbbells, Weight Bench Alternative Equipment Lifting Straps Experience Intermediate Rep Range 5-12 Tempo 2-0-1-0 Variations Split Squat Alternatives Lunge, Pistol, Single-Leg Leg Press, Step up Dumbbell Bulgarian Split …

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Dumbbell Triceps Extension Exercise Form Guide with Video & Pictures

Exercise Name Dumbbell Triceps Extension Also Called Overhead Triceps Extension Primary Muscles Triceps Secondary Muscles Chest, Forearms, Shoulders Function Strength Mechanics Isolation Force Push Required Equipment Dumbbell, Seated Utility Bench Experience Beginner Rep Range 8-15 Tempo 2-0-1-0 Variations Lying Triceps Extension, Unilateral Dumbbell Triceps Extension Alternatives Close Grip Bench Press, Rack Lockout, Triceps Dips, Triceps Kickback Dumbbell Triceps Extension …

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Dumbbell One Arm Row Exercise Form Guide with Video & Pictures

Exercise Name Dumbbell One Arm Row Also Called Dumbbell Bent Over Row, Unilateral Dumbbell Row Primary Muscles Back Secondary Muscles Biceps, Lats, Shoulders (Rear Delt), Triceps Function Strength Mechanics Compound Force Pull Required Equipment Dumbbell, Weight Bench Alternative Equipment Chalk, Weight Lifting Straps Experience Beginner Rep Range 8-15 Tempo 2-1-1-0 Variations Cable One-Arm Row, Bilateral Dumbbell Row Alternatives …

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Barbell Split Squat Exercise Form Guide with Video & Pictures

Exercise Name Barbell Split Squat Primary Muscles Quadriceps Secondary Muscles Calves, Glutes, Hamstrings, Hip Adductors, Spinal Erectors Function Strength Mechanics Compound Force Push Required Equipment Barbell, Power Rack Experience Beginner Rep Range 5-12 Tempo 2-0-1-0 Variations Dumbbell Split Squat, Bulgarian Split Squat Alternatives Lunge, Step Up, Pistol, Unilateral Leg Press Barbell Split Squat Instructions Note: Pictures coming soon! 1. Starting Position …

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