Learn the movements that matter
Every exercise with the tips that make it work and the mistakes that make it hurt. Filter by muscle group.
Showing 14 exercises
Calisthenics
Dip
The upper-body squat — chest, shoulders, and triceps loaded with your own bodyweight, scalable for years.
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Chest
Dumbbell Bench Press
The best chest builder for most lifters — deeper range of motion than a barbell and each side works alone.
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Arms
Dumbbell Curl
The classic biceps builder — simple, effective, and almost always done with too much weight.
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Legs
Goblet Squat
The best way to learn to squat — the front-held weight teaches upright posture and depth automatically.
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Abs
Hanging Knee Raise
Ab training that actually progresses — from bent knees to toes-to-bar, with grip and hang strength as a bonus.
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Calisthenics
Inverted Row
The pull-up's little brother — a horizontal bodyweight row you can scale to any level by moving your feet.
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Shoulders
Lateral Raise
The isolation move that builds shoulder width — light weight, strict form, big visual payoff.
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Back
One-Arm Dumbbell Row
Heavy, safe, single-side back thickness — the bench supports your spine so the lats can work hard.
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Arms
Overhead Triceps Extension
The long-head triceps builder — the overhead stretch grows the part of the arm pressing can't reach.
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Abs
Plank
The foundation of core training — teaches your abs their real job: locking your spine in place under tension.
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Back
Pull-Up
The king of upper-body pulling — lats, biceps, and grip, and the clearest strength-to-weight test there is.
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Chest
Push-Up
The foundational pressing movement — chest, shoulders, and triceps with zero equipment.
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Legs
Romanian Deadlift
The hamstring and glute builder — a hip hinge under load, and the movement pattern that protects your back for life.
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Shoulders
Seated Dumbbell Shoulder Press
The bread-and-butter shoulder builder — presses overhead with back support so the delts do all the work.
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Knowing the exercises isn’t the plan.
Coaching puts them in the right order, at the right volume, for your goal — and checks your form along the way.
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