The 67 Best Advanced Exercises

The barbell squat is a foundational strength exercise for the legs and glutes, performed with a barbell across the upper back. Often...

The barbell bent-over row with an overhand grip is a fundamental strength exercise that extensively works the back, biceps, and forearms. It's...

The Smith machine Bulgarian split squat is a single-leg squat with the rear foot elevated and a guided bar path for extra...

The seated Smith machine shoulder press is an effective exercise for building strong, muscular shoulders, focusing on the deltoids. The Smith machine...

The landmine row is a unilateral pulling exercise that targets the back muscles, such as the latissimus dorsi and rhomboids, as well...

The barbell sumo deadlift is a strength exercise that uses a wider stance than the conventional deadlift. It heavily works the glutes,...

The dumbbell incline simultaneous curl is an isolation exercise that targets the biceps, with a special emphasis on the long head of...

The Decline Dumbbell Press is a bench press variation that often emphasizes the lower portion of the chest. The decline angle changes...

The barbell decline bench press is a strength exercise that targets the lower chest. It recruits the chest, shoulders, and triceps, making...

The Arnold Press is a variation of the traditional shoulder press that includes wrist rotation during the movement. Named after Arnold Schwarzenegger,...

The barbell front squat is a compound exercise that strengthens the legs and core, with a strong emphasis on the quadriceps. The...

The barbell deadlift is a full-body strength exercise that involves lifting a barbell from the floor to hip height. It intensely works...

The Reverse Cable Fly on the crossover targets the rear delts by opening the arms at chest height and pulling the handles...

The triceps dip is an advanced bodyweight exercise that builds significant strength in the triceps, chest, and shoulders. It's ideal for those...

The Pronated Pull-Up is a classic upper-body exercise performed with palms facing forward. It primarily targets the latissimus dorsi while also engaging...

The Bulgarian split squat is a unilateral exercise that powerfully strengthens the legs and glutes, demanding core balance and stability. It's ideal...

The Dumbbell Spider Curl is performed chest-supported on an incline bench with arms hanging down, minimizing momentum and increasing biceps isolation. This...

The barbell split squat is a unilateral exercise that targets leg and glute strength, improving balance and coordination. It's ideal for those...

The reverse grip pull-up is a bodyweight exercise that strengthens the back muscles (primarily the latissimus dorsi), biceps, and forearms. It's excellent...