Exercise library

Every one of the 896 exercises in MyoAmigo's built-in library — how to do each, the muscles it works, and how to track real strength progress. Grouped by primary muscle.

Abdominals 97

• 3/4 Sit-Up
• Ab Crunch Machine
• Ab Roller
• Advanced Kettlebell Windmill
• Alternate Heel Touchers
• Barbell Ab Rollout
• Barbell Ab Rollout - On Knees
• Barbell Rollout from Bench
• Barbell Side Bend
• Bent Press
• Bent-Knee Hip Raise
• Bicycle Crunch
• Bosu Ball Cable Crunch With Side Bends
• Bottoms Up
• Butt-Ups
• Cable Crunch
• Cable Judo Flip
• Cable Reverse Crunch
• Cable Russian Twists
• Cable Seated Crunch
• Cocoons
• Cross-Body Crunch
• Crunch - Hands Overhead
• Crunch - Legs On Exercise Ball
• Crunches
• Dead Bug
• Decline Crunch
• Decline Oblique Crunch
• Decline Reverse Crunch
• Double Kettlebell Windmill
• Dragon Flag
• Dumbbell Side Bend
• Elbow to Knee
• Exercise Ball Crunch
• Exercise Ball Pull-In
• Flat Bench Leg Pull-In
• Flat Bench Lying Leg Raise
• Frog Sit-Ups
• Gorilla Chin/Crunch
• Hanging Leg Raise
• Hanging Pike
• Hollow Body Hold
• Jackknife Sit-Up
• Janda Sit-Up
• Kettlebell Figure 8
• Kettlebell Pass Between The Legs
• Kettlebell Windmill
• Knee/Hip Raise On Parallel Bars
• Kneeling Cable Crunch With Alternating Oblique Twists
• L-Sit
• Landmine 180's
• Leg Pull-In
• Lower Back Curl
• Medicine Ball Full Twist
• Oblique Crunches
• Oblique Crunches - On The Floor
• One-Arm High-Pulley Cable Side Bends
• One-Arm Medicine Ball Slam
• Otis-Up
• Overhead Stretch
• Pallof Press
• Pallof Press With Rotation
• Plank
• Plate Twist
• Press Sit-Up
• Reverse Crunch
• Rope Crunch
• Rotary Torso
• Russian Twist
• Scissor Kick
• Seated Barbell Twist
• Seated Flat Bench Leg Pull-In
• Seated Leg Tucks
• Seated Overhead Stretch
• Side Bridge
• Side Jackknife
• Sit-Up
• Sledgehammer Swings
• Smith Machine Hip Raise
• Spell Caster
• Spider Crawl
• Standing Cable Lift
• Standing Cable Wood Chop
• Standing Lateral Stretch
• Standing Rope Crunch
• Stomach Vacuum
• Supine One-Arm Overhead Throw
• Supine Two-Arm Overhead Throw
• Suspended Fallout
• Suspended Reverse Crunch
• Toe Touchers
• Torso Rotation
• Tuck Crunch
• Weighted Ball Side Bend
• Weighted Crunches
• Weighted Sit-Ups - With Bands
• Wind Sprints

Abductors 8

• Hip Circles (prone)
• Iliotibial Tract-SMR
• IT Band and Glute Stretch
• Lying Crossover
• Monster Walk
• Standing Hip Circles
• Thigh Abductor
• Windmills

Adductors 14

• Adductor
• Adductor/Groin
• Band Hip Adductions
• Carioca Quick Step
• Copenhagen Plank
• Groin and Back Stretch
• Groiners
• Lateral Bound
• Lateral Box Jump
• Lateral Cone Hops
• Lying Bent Leg Groin
• Side Leg Raises
• Side Lying Groin Stretch
• Thigh Adductor

Biceps 54

• Alternate Hammer Curl
• Alternate Incline Dumbbell Curl
• Barbell Curl
• Barbell Curls Lying Against An Incline
• Brachialis-SMR
• Cable Hammer Curls - Rope Attachment
• Cable Preacher Curl
• Close-Grip EZ Bar Curl
• Close-Grip EZ-Bar Curl with Band
• Close-Grip Standing Barbell Curl
• Concentration Curls
• Cross Body Hammer Curl
• Drag Curl
• Dumbbell Alternate Bicep Curl
• Dumbbell Bicep Curl
• Dumbbell Prone Incline Curl
• EZ-Bar Curl
• Flexor Incline Dumbbell Curls
• Hammer Curls
• High Cable Curls
• Incline Dumbbell Curl
• Incline Hammer Curls
• Incline Inner Biceps Curl
• Lying Cable Curl
• Lying Close-Grip Bar Curl On High Pulley
• Lying High Bench Barbell Curl
• Lying Supine Dumbbell Curl
• Machine Bicep Curl
• Machine Preacher Curls
• One Arm Dumbbell Preacher Curl
• Overhead Cable Curl
• Preacher Curl
• Preacher Hammer Dumbbell Curl
• Reverse Barbell Curl
• Reverse Barbell Preacher Curls
• Reverse Cable Curl
• Reverse Plate Curls
• Seated Biceps
• Seated Close-Grip Concentration Barbell Curl
• Seated Dumbbell Curl
• Seated Dumbbell Inner Biceps Curl
• Spider Curl
• Standing Biceps Cable Curl
• Standing Biceps Stretch
• Standing Concentration Curl
• Standing Dumbbell Reverse Curl
• Standing Inner-Biceps Curl
• Standing One-Arm Cable Curl
• Standing One-Arm Dumbbell Curl Over Incline Bench
• Two-Arm Dumbbell Preacher Curl
• Wall Biceps Stretch
• Wide-Grip Standing Barbell Curl
• Zottman Curl
• Zottman Preacher Curl

Calves 28

• Ankle Circles
• Anterior Tibialis-SMR
• Balance Board
• Barbell Seated Calf Raise
• Calf Press
• Calf Press On The Leg Press Machine
• Calf Raise On A Dumbbell
• Calf Raises - With Bands
• Calf Stretch Elbows Against Wall
• Calf Stretch Hands Against Wall
• Calves-SMR
• Donkey Calf Raises
• Dumbbell Seated One-Leg Calf Raise
• Foot-SMR
• Knee Circles
• Peroneals Stretch
• Peroneals-SMR
• Posterior Tibialis Stretch
• Rocking Standing Calf Raise
• Seated Calf Raise
• Seated Calf Stretch
• Smith Machine Calf Raise
• Smith Machine Reverse Calf Raises
• Standing Barbell Calf Raise
• Standing Calf Raises
• Standing Dumbbell Calf Raise
• Standing Gastrocnemius Calf Stretch
• Standing Soleus And Achilles Stretch

Chest 85

• Alternating Floor Press
• Around The Worlds
• Back Lever
• Barbell Bench Press
• Barbell Guillotine Bench Press
• Barbell Incline Bench Press
• Behind Head Chest Stretch
• Bench Press - With Bands
• Bent-Arm Dumbbell Pullover
• Bodyweight Flyes
• Cable Chest Press
• Cable Crossover
• Cable Iron Cross
• Chain Press
• Chest And Front Of Shoulder Stretch
• Chest Push (multiple response)
• Chest Push (single response)
• Chest Push from 3 point stance
• Chest Push with Run Release
• Chest Stretch on Stability Ball
• Clock Push-Up
• Cross Over - With Bands
• Decline Barbell Bench Press
• Decline Dumbbell Bench Press
• Decline Dumbbell Flyes
• Decline Push-Up
• Decline Smith Press
• Dips - Chest Version
• Drop Push
• Dumbbell Bench Press
• Dumbbell Bench Press with Neutral Grip
• Dumbbell Flyes
• Dynamic Chest Stretch
• Elbows Back
• Extended Range One-Arm Kettlebell Floor Press
• Flat Bench Cable Flyes
• Forward Drag with Press
• Front Raise And Pullover
• Hammer Grip Incline DB Bench Press
• Heavy Bag Thrust
• Incline Cable Chest Press
• Incline Cable Flye
• Incline Dumbbell Bench With Palms Facing In
• Incline Dumbbell Flyes
• Incline Dumbbell Flyes - With A Twist
• Incline Dumbbell Press
• Incline Push-Up
• Incline Push-Up Depth Jump
• Incline Push-Up Medium
• Incline Push-Up Reverse Grip
• Incline Push-Up Wide
• Isometric Chest Squeezes
• Isometric Wipers
• Leg-Over Floor Press
• Leverage Chest Press
• Leverage Decline Chest Press
• Leverage Incline Chest Press
• Low Cable Crossover
• Machine Bench Press
• Machine Chest Fly
• Medicine Ball Chest Pass
• Neck Press
• One Arm Dumbbell Bench Press
• One-Arm Flat Bench Dumbbell Flye
• One-Arm Kettlebell Floor Press
• Plyo Kettlebell Pushups
• Plyo Push-up
• Push Up to Side Plank
• Push-Up Wide
• Push-Ups With Feet Elevated
• Push-Ups With Feet On An Exercise Ball
• Pushups
• Pushups (Close and Wide Hand Positions)
• Single-Arm Cable Crossover
• Single-Arm Push-Up
• Smith Machine Bench Press
• Smith Machine Decline Press
• Smith Machine Incline Bench Press
• Standing Cable Chest Press
• Straight-Arm Dumbbell Pullover
• Suspended Push-Up
• Svend Press
• Wide-Grip Barbell Bench Press
• Wide-Grip Decline Barbell Bench Press
• Wide-Grip Decline Barbell Pullover

Forearms 27

• Bottoms-Up Clean From The Hang Position
• Cable Wrist Curl
• Dead Hang
• Dumbbell Lying Pronation
• Dumbbell Lying Supination
• Farmer's Walk
• Finger Curls
• Kneeling Forearm Stretch
• Palms-Down Dumbbell Wrist Curl Over A Bench
• Palms-Down Wrist Curl Over A Bench
• Palms-Up Barbell Wrist Curl Over A Bench
• Palms-Up Dumbbell Wrist Curl Over A Bench
• Plate Pinch
• Rickshaw Carry
• Seated Dumbbell Palms-Down Wrist Curl
• Seated Dumbbell Palms-Up Wrist Curl
• Seated One-Arm Dumbbell Palms-Down Wrist Curl
• Seated One-Arm Dumbbell Palms-Up Wrist Curl
• Seated Palm-Up Barbell Wrist Curl
• Seated Palms-Down Barbell Wrist Curl
• Seated Two-Arm Palms-Up Low-Pulley Wrist Curl
• Standing Olympic Plate Hand Squeeze
• Standing Palms-Up Barbell Behind The Back Wrist Curl
• Wrist Circles
• Wrist Flexor and Extensor Stretch
• Wrist Roller
• Wrist Rotations with Straight Bar

Front Delts 76

• Alternating Cable Shoulder Press
• Alternating Deltoid Raise
• Alternating Kettlebell Press
• Anti-Gravity Press
• Arnold Dumbbell Press
• Backward Medicine Ball Throw
• Barbell Incline Shoulder Raise
• Barbell Overhead Press
• Battling Ropes
• Bradford/Rocky Presses
• Cable Internal Rotation
• Cable Shoulder Press
• Car Drivers
• Circus Bell
• Clean and Jerk
• Clean and Press
• Cuban Press
• Double Kettlebell Jerk
• Double Kettlebell Push Press
• Dumbbell Incline Shoulder Raise
• Dumbbell One-Arm Shoulder Press
• Dumbbell Shoulder Press
• Front Cable Raise
• Front Dumbbell Raise
• Front Incline Dumbbell Raise
• Front Plate Raise
• Front Two-Dumbbell Raise
• Handstand Hold
• Handstand Push-Ups
• Internal Rotation with Band
• Jerk Balance
• Kettlebell Arnold Press
• Kettlebell Seated Press
• Kettlebell Seesaw Press
• Kettlebell Thruster
• Kettlebell Turkish Get-Up (Lunge style)
• Kettlebell Turkish Get-Up (Squat style)
• Kneeling Arm Drill
• Landmine Linear Jammer
• Leverage Shoulder Press
• Log Lift
• Machine Shoulder (Military) Press
• Medicine Ball Scoop Throw
• One-Arm Kettlebell Clean and Jerk
• One-Arm Kettlebell Jerk
• One-Arm Kettlebell Military Press To The Side
• One-Arm Kettlebell Push Press
• One-Arm Kettlebell Split Jerk
• Planche
• Push Press
• Push Press - Behind the Neck
• Rack Delivery
• Return Push from Stance
• Seated Barbell Military Press
• Seated Barbell Shoulder Press
• Seated Cable Shoulder Press
• Seated Dumbbell Press
• Seated Front Deltoid
• See-Saw Press (Alternating Side Press)
• Shoulder Press - With Bands
• Side Laterals to Front Raise
• Single-Arm Linear Jammer
• Sled Overhead Backward Walk
• Smith Incline Shoulder Raise
• Smith Machine Overhead Shoulder Press
• Standing Alternating Dumbbell Press
• Standing Barbell Press Behind Neck
• Standing Bradford Press
• Standing Dumbbell Press
• Standing Dumbbell Straight-Arm Front Delt Raise Above Head
• Standing Front Barbell Raise Over Head
• Standing Palm-In One-Arm Dumbbell Press
• Standing Palms-In Dumbbell Press
• Standing Two-Arm Overhead Throw
• Two-Arm Kettlebell Jerk
• Two-Arm Kettlebell Military Press

Glutes 25

• Ankle On The Knee
• Barbell Glute Bridge
• Barbell Hip Thrust
• Butt Lift (Bridge)
• Downward Facing Balance
• Flutter Kicks
• Glute Bridge Hold
• Glute Kickback
• Hip Extension with Bands
• Hip Lift with Band
• Knee Across The Body
• Kneeling Jump Squat
• Kneeling Squat
• Leg Lift
• Lying Glute
• Machine Glute Kickback
• Machine Hip Thrust
• One Knee To Chest
• One-Legged Cable Kickback
• Physioball Hip Bridge
• Piriformis-SMR
• Pull Through
• Seated Glute
• Single Leg Glute Bridge
• Step-up with Knee Raise

Hamstrings 80

• 90/90 Hamstring
• Alternating Hang Clean
• Ball Leg Curl
• Band Good Morning
• Band Good Morning (Pull Through)
• Box Jump (Multiple Response)
• Box Skip
• Chair Leg Extended Stretch
• Clean
• Clean Deadlift
• Double Kettlebell Alternating Hang Clean
• Dumbbell Clean
• Floor Glute-Ham Raise
• Front Box Jump
• Front Leg Raises
• Glute Ham Raise
• Good Morning
• Good Morning off Pins
• Hamstring Stretch
• Hamstring-SMR
• Hang Snatch
• Hang Snatch - Below Knees
• Hanging Bar Good Morning
• Hurdle Hops
• Inchworm
• Intermediate Groin Stretch
• Kettlebell Dead Clean
• Kettlebell Hang Clean
• Kettlebell One-Legged Deadlift
• Kettlebell Swing
• Knee Tuck Jump
• Leg-Up Hamstring Stretch
• Linear 3-Part Start Technique
• Linear Acceleration Wall Drill
• Lunge Pass Through
• Lying Hamstring
• Lying Leg Curls
• Moving Claw Series
• Muscle Snatch
• Natural Glute Ham Raise
• One-Arm Kettlebell Clean
• One-Arm Kettlebell Swings
• One-Arm Open Palm Kettlebell Clean
• Open Palm Kettlebell Clean
• Platform Hamstring Slides
• Power Clean
• Power Clean from Blocks
• Power Snatch
• Power Stairs
• Prone Manual Hamstring
• Prowler Sprint
• Reverse Band Sumo Deadlift
• Reverse Hyperextension
• Romanian Deadlift
• Romanian Deadlift from Deficit
• Runner's Stretch
• Seated Band Hamstring Curl
• Seated Floor Hamstring Stretch
• Seated Hamstring
• Seated Hamstring and Calf Stretch
• Seated Leg Curl
• Smith Machine Hang Power Clean
• Smith Machine Stiff-Legged Deadlift
• Snatch Deadlift
• Snatch Pull
• Split Snatch
• Split Squats
• Standing Hamstring and Calf Stretch
• Standing Leg Curl
• Standing Toe Touches
• Stiff-Legged Barbell Deadlift
• Stiff-Legged Dumbbell Deadlift
• Sumo Deadlift
• Sumo Deadlift with Bands
• Sumo Deadlift with Chains
• The Straddle
• Upper Back-Leg Grab
• Vertical Swing
• Wide Stance Stiff Legs
• World's Greatest Stretch

Lats 40

• Band Assisted Pull-Up
• Bent-Arm Barbell Pullover
• Cable Incline Pushdown
• Catch and Overhead Throw
• Chair Lower Back Stretch
• Chin-Up
• Close-Grip Front Lat Pulldown
• Dynamic Back Stretch
• Elevated Cable Rows
• Front Lever
• Full Range-Of-Motion Lat Pulldown
• Gironda Sternum Chins
• Kipping Muscle Up
• Kneeling High Pulley Row
• Kneeling Single-Arm High Pulley Row
• Latissimus Dorsi-SMR
• Leverage Iso Row
• London Bridges
• Muscle Up
• One Arm Against Wall
• One Arm Lat Pulldown
• One Handed Hang
• Overhead Lat
• Overhead Slam
• Pullups
• Rocky Pull-Ups/Pulldowns
• Rope Climb
• Rope Straight-Arm Pulldown
• Shotgun Row
• Side To Side Chins
• Side-Lying Floor Stretch
• SkiErg
• Straight-Arm Pulldown
• Underhand Cable Pulldowns
• V-Bar Pulldown
• V-Bar Pullup
• Weighted Pull Ups
• Wide-Grip Lat Pulldown
• Wide-Grip Pulldown Behind The Neck
• Wide-Grip Rear Pull-Up

Lower Back 27

• Atlas Stone Trainer
• Atlas Stones
• Axle Deadlift
• Barbell Deadlift
• Cat Stretch
• Child's Pose
• Crossover Reverse Lunge
• Dancer's Stretch
• Deadlift with Bands
• Deadlift with Chains
• Deficit Deadlift
• Hug A Ball
• Hug Knees To Chest
• Hyperextensions (Back Extensions)
• Hyperextensions With No Hyperextension Bench
• Keg Load
• Lower Back-SMR
• Pelvic Tilt Into Bridge
• Pyramid
• Rack Pull with Bands
• Rack Pulls
• Reverse Band Deadlift
• Seated Good Mornings
• Standing Pelvic Tilt
• Stiff Leg Barbell Good Morning
• Superman
• Weighted Ball Hyperextension

Middle Back 34

• Alternating Kettlebell Row
• Alternating Renegade Row
• Bent Over Barbell Row
• Bent Over One-Arm Long Bar Row
• Bent Over Two-Arm Long Bar Row
• Bent Over Two-Dumbbell Row
• Bent Over Two-Dumbbell Row With Palms In
• Bodyweight Mid Row
• Dumbbell Incline Row
• Incline Bench Pull
• Inverted Row
• Inverted Row with Straps
• Leverage High Row
• Lying Cambered Barbell Row
• Lying T-Bar Row
• Middle Back Shrug
• Middle Back Stretch
• Mixed Grip Chin
• One Arm Chin-Up
• One-Arm Dumbbell Row
• One-Arm Kettlebell Row
• One-Arm Long Bar Row
• Reverse Grip Bent-Over Rows
• Rhomboids-SMR
• Seated Cable Rows
• Seated One-arm Cable Pulley Rows
• Sled Row
• Smith Machine Bent Over Row
• Spinal Stretch
• Straight Bar Bench Mid Rows
• Suspended Row
• T-Bar Row with Handle
• Two-Arm Kettlebell Row
• Upper Back Stretch

Neck 8

• Chin To Chest Stretch
• Isometric Neck Exercise - Front And Back
• Isometric Neck Exercise - Sides
• Lying Face Down Plate Neck Resistance
• Lying Face Up Plate Neck Resistance
• Neck-SMR
• Seated Head Harness Neck Resistance
• Side Neck Stretch

Quadriceps 151

• Air Bike (machine)
• All Fours Quad Stretch
• Alternate Leg Diagonal Bound
• Backward Drag
• Barbell Full Squat
• Barbell Hack Squat
• Barbell Lunge
• Barbell Side Split Squat
• Barbell Squat
• Barbell Squat To A Bench
• Barbell Step Ups
• Barbell Walking Lunge
• Bear Crawl Sled Drags
• Bench Jump
• Bench Sprint
• Bicycling
• Bicycling, Stationary
• Bodyweight Squat
• Bodyweight Walking Lunge
• Box Squat
• Box Squat with Bands
• Box Squat with Chains
• Cable Deadlifts
• Cable Hip Adduction
• Car Deadlift
• Chair Squat
• Clean from Blocks
• Clean Pull
• Conan's Wheel
• Depth Jump Leap
• Double Leg Butt Kick
• Dumbbell Lunges
• Dumbbell Rear Lunge
• Dumbbell Seated Box Jump
• Dumbbell Squat
• Dumbbell Squat To A Bench
• Dumbbell Step Ups
• Elevated Back Lunge
• Elliptical Trainer
• Fast Skipping
• Frankenstein Squat
• Freehand Jump Squat
• Frog Hops
• Front Barbell Squat
• Front Barbell Squat To A Bench
• Front Cone Hops (or hurdle hops)
• Front Squat (Clean Grip)
• Front Squats With Two Kettlebells
• Goblet Squat
• Hack Squat
• Hang Clean
• Hang Clean - Below the Knees
• Heaving Snatch Balance
• Hip Flexion with Band
• Intermediate Hip Flexor and Quad Stretch
• Iron Crosses (stretch)
• Jefferson Squats
• Jerk Dip Squat
• Jogging, Treadmill
• Kettlebell Pistol Squat
• Kneeling Hip Flexor
• Leg Extensions
• Leg Press
• Leverage Deadlift
• Linear Depth Jump
• Looking At Ceiling
• Lunge Sprint
• Lying Machine Squat
• Lying Prone Quadriceps
• Mountain Climbers
• Narrow Stance Hack Squats
• Narrow Stance Leg Press
• Narrow Stance Squats
• Olympic Squat
• On Your Side Quad Stretch
• On-Your-Back Quad Stretch
• One Half Locust
• One Leg Barbell Squat
• One-Arm Overhead Kettlebell Squats
• One-Arm Side Deadlift
• Overhead Squat
• Pistol Squat
• Plie Dumbbell Squat
• Power Jerk
• Power Snatch from Blocks
• Quad Stretch
• Quadriceps-SMR
• Quick Leap
• Rear Leg Raises
• Recumbent Bike
• Reverse Band Box Squat
• Reverse Band Power Squat
• Rickshaw Deadlift
• Rocket Jump
• Rope Jumping
• Rowing, Stationary
• Running, Treadmill
• Sandbag Load
• Scissors Jump
• Side Hop-Sprint
• Side Standing Long Jump
• Side to Side Box Shuffle
• Single Leg Butt Kick
• Single Leg Push-off
• Single-Cone Sprint Drill
• Single-Leg High Box Squat
• Single-Leg Hop Progression
• Single-Leg Lateral Hop
• Single-Leg Leg Extension
• Single-Leg Stride Jump
• Sit Squats
• Skating
• Sled Drag - Harness
• Sled Push
• Smith Machine Leg Press
• Smith Machine Pistol Squat
• Smith Machine Squat
• Smith Single-Leg Split Squat
• Snatch
• Snatch Balance
• Snatch from Blocks
• Speed Box Squat
• Speed Squats
• Split Clean
• Split Jerk
• Split Jump
• Split Squat with Dumbbells
• Squat Jerk
• Squat with Bands
• Squat with Chains
• Squat with Plate Movers
• Squats - With Bands
• Stairmaster
• Standing Elevated Quad Stretch
• Standing Hip Flexors
• Standing Long Jump
• Star Jump
• Step Mill
• Stride Jump Crossover
• Suspended Split Squat
• Tire Flip
• Trail Running/Walking
• Trap Bar Deadlift
• Walking, Treadmill
• Wall Sit
• Weighted Jump Squat
• Weighted Sissy Squat
• Weighted Squat
• Wide Stance Barbell Squat
• Yoke Walk
• Zercher Squats

Rear Delts 20

• Back Flyes - With Bands
• Band Pull Apart
• Barbell Rear Delt Row
• Bent Over Dumbbell Rear Delt Raise With Head On Bench
• Cable Rear Delt Fly
• Cable Rope Rear-Delt Rows
• Dumbbell Lying One-Arm Rear Lateral Raise
• Dumbbell Lying Rear Lateral Raise
• External Rotation
• External Rotation with Band
• External Rotation with Cable
• Face Pull
• Low Pulley Row To Neck
• Lying One-Arm Lateral Raise
• Lying Rear Delt Raise
• Machine Rear Delt Fly
• Reverse Flyes
• Reverse Flyes With External Rotation
• Seated Bent-Over Rear Delt Raise
• Sled Reverse Flye

Shoulders 131

• Alternating Cable Shoulder Press
• Alternating Deltoid Raise
• Alternating Kettlebell Press
• Anti-Gravity Press
• Arm Circles
• Arnold Dumbbell Press
• Back Flyes - With Bands
• Backward Medicine Ball Throw
• Band Pull Apart
• Barbell Incline Shoulder Raise
• Barbell Overhead Press
• Barbell Rear Delt Row
• Battling Ropes
• Bent Over Dumbbell Rear Delt Raise With Head On Bench
• Bent Over Low-Pulley Side Lateral
• Bradford/Rocky Presses
• Cable Internal Rotation
• Cable Rear Delt Fly
• Cable Rope Rear-Delt Rows
• Cable Seated Lateral Raise
• Cable Shoulder Press
• Car Drivers
• Chair Upper Body Stretch
• Circus Bell
• Clean and Jerk
• Clean and Press
• Crucifix
• Cuban Press
• Double Kettlebell Jerk
• Double Kettlebell Push Press
• Double Kettlebell Snatch
• Dumbbell Incline Shoulder Raise
• Dumbbell Lying One-Arm Rear Lateral Raise
• Dumbbell Lying Rear Lateral Raise
• Dumbbell One-Arm Shoulder Press
• Dumbbell One-Arm Upright Row
• Dumbbell Raise
• Dumbbell Scaption
• Dumbbell Shoulder Press
• Elbow Circles
• External Rotation
• External Rotation with Band
• External Rotation with Cable
• Face Pull
• Front Cable Raise
• Front Dumbbell Raise
• Front Incline Dumbbell Raise
• Front Plate Raise
• Front Two-Dumbbell Raise
• Handstand Hold
• Handstand Push-Ups
• Human Flag
• Internal Rotation with Band
• Iron Cross
• Jerk Balance
• Kettlebell Arnold Press
• Kettlebell Pirate Ships
• Kettlebell Seated Press
• Kettlebell Seesaw Press
• Kettlebell Thruster
• Kettlebell Turkish Get-Up (Lunge style)
• Kettlebell Turkish Get-Up (Squat style)
• Kneeling Arm Drill
• Landmine Linear Jammer
• Lateral Raise - With Bands
• Leverage Shoulder Press
• Log Lift
• Low Pulley Row To Neck
• Lying One-Arm Lateral Raise
• Lying Rear Delt Raise
• Machine Lateral Raise
• Machine Rear Delt Fly
• Machine Shoulder (Military) Press
• Medicine Ball Scoop Throw
• One-Arm Incline Lateral Raise
• One-Arm Kettlebell Clean and Jerk
• One-Arm Kettlebell Jerk
• One-Arm Kettlebell Military Press To The Side
• One-Arm Kettlebell Para Press
• One-Arm Kettlebell Push Press
• One-Arm Kettlebell Snatch
• One-Arm Kettlebell Split Jerk
• One-Arm Kettlebell Split Snatch
• One-Arm Side Laterals
• Planche
• Power Partials
• Push Press
• Push Press - Behind the Neck
• Rack Delivery
• Return Push from Stance
• Reverse Flyes
• Reverse Flyes With External Rotation
• Round The World Shoulder Stretch
• Seated Barbell Military Press
• Seated Barbell Shoulder Press
• Seated Bent-Over Rear Delt Raise
• Seated Cable Shoulder Press
• Seated Dumbbell Press
• Seated Front Deltoid
• Seated Side Lateral Raise
• See-Saw Press (Alternating Side Press)
• Shoulder Circles
• Shoulder Press - With Bands
• Shoulder Raise
• Shoulder Stretch
• Side Lateral Raise
• Side Laterals to Front Raise
• Side Wrist Pull
• Single Dumbbell Raise
• Single-Arm Linear Jammer
• Sled Overhead Backward Walk
• Sled Reverse Flye
• Smith Incline Shoulder Raise
• Smith Machine One-Arm Upright Row
• Smith Machine Overhead Shoulder Press
• Standing Alternating Dumbbell Press
• Standing Barbell Press Behind Neck
• Standing Bradford Press
• Standing Dumbbell Press
• Standing Dumbbell Straight-Arm Front Delt Raise Above Head
• Standing Front Barbell Raise Over Head
• Standing Low-Pulley Deltoid Raise
• Standing Palm-In One-Arm Dumbbell Press
• Standing Palms-In Dumbbell Press
• Standing Two-Arm Overhead Throw
• Straight Raises on Incline Bench
• Two-Arm Kettlebell Clean
• Two-Arm Kettlebell Jerk
• Two-Arm Kettlebell Military Press
• Upright Barbell Row
• Upward Stretch

Side Delts 29

• Alternating Deltoid Raise
• Arm Circles
• Bent Over Low-Pulley Side Lateral
• Cable Seated Lateral Raise
• Crucifix
• Double Kettlebell Snatch
• Dumbbell One-Arm Upright Row
• Dumbbell Raise
• Dumbbell Scaption
• Human Flag
• Iron Cross
• Kettlebell Pirate Ships
• Lateral Raise - With Bands
• Machine Lateral Raise
• One-Arm Incline Lateral Raise
• One-Arm Kettlebell Para Press
• One-Arm Kettlebell Snatch
• One-Arm Kettlebell Split Snatch
• One-Arm Side Laterals
• Power Partials
• Seated Side Lateral Raise
• Side Lateral Raise
• Side Laterals to Front Raise
• Single Dumbbell Raise
• Smith Machine One-Arm Upright Row
• Standing Low-Pulley Deltoid Raise
• Straight Raises on Incline Bench
• Two-Arm Kettlebell Clean
• Upright Barbell Row

Traps 17

• Barbell Shrug
• Barbell Shrug Behind The Back
• Cable Shrugs
• Calf-Machine Shoulder Shrug
• Clean Shrug
• Dumbbell Shrug
• Kettlebell Sumo High Pull
• Leverage Shrug
• Scapular Pull-Up
• Shoulder Raise
• Smith Machine Behind the Back Shrug
• Smith Machine Upright Row
• Snatch Shrug
• Standing Dumbbell Upright Row
• Upper Trap Stretch
• Upright Cable Row
• Upright Row - With Bands

Triceps 71

• Band Skull Crusher
• Bench Dips
• Bench Press - Powerlifting
• Bench Press with Chains
• Board Press
• Body Tricep Press
• Body-Up
• Cable Incline Triceps Extension
• Cable Lying Triceps Extension
• Cable One Arm Tricep Extension
• Cable Rope Overhead Triceps Extension
• Chain Handle Extension
• Close-Grip Barbell Bench Press
• Close-Grip Dumbbell Press
• Close-Grip EZ-Bar Press
• Close-Grip Push-Up off of a Dumbbell
• Decline Close-Grip Bench To Skull Crusher
• Decline Dumbbell Triceps Extension
• Decline EZ Bar Triceps Extension
• Dip Machine
• Dips - Triceps Version
• Dumbbell Floor Press
• Dumbbell One-Arm Triceps Extension
• Dumbbell Tricep Extension -Pronated Grip
• EZ-Bar Skullcrusher
• Floor Press
• Floor Press with Chains
• Incline Barbell Triceps Extension
• Incline Push-Up Close-Grip
• JM Press
• Kneeling Cable Triceps Extension
• Low Cable Triceps Extension
• Lying Close-Grip Barbell Triceps Extension Behind The Head
• Lying Close-Grip Barbell Triceps Press To Chin
• Lying Dumbbell Tricep Extension
• Lying Triceps Press
• Machine Triceps Extension
• One Arm Floor Press
• One Arm Pronated Dumbbell Triceps Extension
• One Arm Supinated Dumbbell Triceps Extension
• Overhead Triceps
• Parallel Bar Dip
• Pin Presses
• Push-Ups - Close Triceps Position
• Reverse Band Bench Press
• Reverse Grip Triceps Pushdown
• Reverse Triceps Bench Press
• Ring Dips
• Seated Bent-Over One-Arm Dumbbell Triceps Extension
• Seated Bent-Over Two-Arm Dumbbell Triceps Extension
• Seated Triceps Press
• Sled Overhead Triceps Extension
• Smith Machine Close-Grip Bench Press
• Speed Band Overhead Triceps
• Standing Bent-Over One-Arm Dumbbell Triceps Extension
• Standing Bent-Over Two-Arm Dumbbell Triceps Extension
• Standing Dumbbell Triceps Extension
• Standing Low-Pulley One-Arm Triceps Extension
• Standing One-Arm Dumbbell Triceps Extension
• Standing Overhead Barbell Triceps Extension
• Standing Towel Triceps Extension
• Supine Chest Throw
• Tate Press
• Tricep Dumbbell Kickback
• Tricep Side Stretch
• Triceps Overhead Extension with Rope
• Triceps Pushdown
• Triceps Pushdown - Rope Attachment
• Triceps Pushdown - V-Bar Attachment
• Triceps Stretch
• Weighted Bench Dip