Upper / Lower

A flat bench press using a barbell to train the chest, triceps, and shoulders with a horizontal pressing motion.

• Lie flat on the bench with your eyes under the bar and plant your feet firmly on the floor.
• Grip the bar slightly wider than shoulder width and straighten your arms to unrack it over your chest.
• Lower the bar under control to your mid-chest while keeping your wrists stacked over your forearms.
• Lightly touch your chest, then press the bar straight up until your arms are fully extended.
• Guide the bar back into the rack once you finish the set.

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A rowing movement that targets the back muscles while bracing the core in a bent-over position.

• Stand with feet shoulder-width apart holding dumbbells.
• Hinge at hips, keeping back flat and chest up.
• Let arms hang straight down, palms facing each other.
• Pull dumbbells to your sides, elbows close to body.
• Lower the weights under control to starting position.

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A standing barbell press that builds overall shoulder strength and stability.

• Stand with feet hip-width apart and barbell at shoulder height.
• Grip the bar with hands just outside shoulder-width.
• Brace your core and squeeze your glutes.
• Press the barbell overhead to full arm extension.
• Lower the bar slowly back to shoulders.

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A bodyweight pulling exercise that develops lat and upper body strength using a hanging bar.

• Stand under a pull-up bar and grip it with your chosen grip (overhand for pull-up, underhand for chin-up).
• Hang at full arm extension with shoulders engaged.
• Brace your core and pull your chest up toward the bar by driving elbows down.
• Clear the bar with your chin or chest as you squeeze your lats.
• Lower yourself under control to the starting hang position.

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Classic compound lower body lift with barbell across traps, targeting quads and glutes.

• Position barbell on upper traps, unrack.
• Stand with feet shoulder-width apart.
• Descend into squat keeping back neutral.
• Lower until thighs parallel or below.
• Drive up through heels to standing.

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A lower-body exercise where you hold dumbbells and step into alternating lunges to train the glutes, quads, and legs.

• Stand tall with a dumbbell in each hand at your sides and your feet hip-width apart.
• Step one foot forward far enough that both knees can bend comfortably.
• Lower your body until your front thigh is nearly parallel to the floor and your back knee drops toward the floor.
• Keep your torso upright and your front foot flat as you pause briefly at the bottom.
• Push through your front heel to return to standing.
• Repeat on the other side, alternating legs each rep.

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A hip-hinge deadlift with dumbbells that emphasizes the hamstrings and glutes while keeping only a slight knee bend.

• Stand tall with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs.
• Soften your knees slightly and brace your midsection.
• Push your hips straight back and slide the dumbbells down the front of your legs.
• Lower until the dumbbells reach mid-shin or you feel a strong hamstring stretch while keeping your back flat.
• Drive your feet into the floor and extend your hips to stand back up.
• Finish tall with the dumbbells at your thighs and repeat.

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A floor-based exercise that strengthens the glutes and hamstrings by lifting the hips.

• Start lying on back with knees bent, feet hip-width apart.
• Arms rest at sides, palms down.
• Push through heels, lifting hips toward ceiling.
• Pause and squeeze glutes at top.
• Lower hips back to floor.

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