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Exercise Library — Page 8

Corrective drills, assessment tests, compound lifts and gym exercises. Each entry lists its target muscles, equipment, type and difficulty.

Gym Exercises

Bodyweight Tuck L Sit

Core, Rectus Abdominis, Obliques
Advanced Bodyweight
Gym Exercises

Bodyweight Tuck Planche

Core, Rectus Abdominis, Obliques
Expert Bodyweight
Gym Exercises

Bodyweight Tuck Planche Push Up

Pectoralis Major, Pectoralis Minor
Expert Bodyweight
Gym Exercises

Bodyweight Walking Lunge

Quadriceps
Beginner Bodyweight
Gym Exercises

Bodyweight Wall Eccentric Straddle Press Handstand

Deltoids, Rotator Cuff
Beginner Bodyweight
Gym Exercises

Bodyweight Wall Facing Handstand

Deltoids, Rotator Cuff
Beginner Bodyweight
Gym Exercises

Bodyweight Wall Sit

Quadriceps
Advanced Bodyweight
Gym Exercises

Bodyweight Windmill

Core, Rectus Abdominis, Obliques
Beginner Bodyweight
Gym Exercises

Cable Fire Hydrant

Gluteus Maximus, Gluteus Medius
Beginner Cable Machine
Gym Exercises

Cable Glute Kickback

Gluteus Maximus, Gluteus Medius
Intermediate Cable Machine
Gym Exercises

Cable Half Kneeling Face Pull

Deltoids, Rotator Cuff
Beginner Cable Machine
Gym Exercises

Cable Half Kneeling High To Low Chop

Core, Rectus Abdominis, Obliques
Intermediate Cable Machine
Gym Exercises

Cable Half Kneeling Low To High Chop

Core, Rectus Abdominis, Obliques
Intermediate Cable Machine
Gym Exercises

Cable Half Kneeling Pallof Press

Core, Rectus Abdominis, Obliques
Intermediate Cable Machine
Gym Exercises

Cable Hip Abduction

Gluteus Maximus, Gluteus Medius
Beginner Cable Machine
Gym Exercises

Cable Hip Adduction

Adductors
Beginner Cable Machine
Gym Exercises

Cable Hip External Rotation

Gluteus Maximus, Gluteus Medius
Beginner Cable Machine
Gym Exercises

Cable Kneeling Crunch

Core, Rectus Abdominis, Obliques
Intermediate Cable Machine
Gym Exercises

Cable Quadruped Hip Abduction

Gluteus Maximus, Gluteus Medius
Beginner Cable Machine
Gym Exercises

Cable Reverse Ankle Strap Crunch

Core, Rectus Abdominis, Obliques
Intermediate Cable Machine
Gym Exercises

Cable Reverse Grip Lat Pulldown

Latissimus Dorsi, Trapezius, Rhomboids
Beginner Cable Machine
Gym Exercises

Cable Rope Skullcrusher

Triceps Brachii
Beginner Cable Machine
Gym Exercises

Cable Rope Standing Overhead Tricep Extension

Triceps Brachii
Beginner Cable Machine
Gym Exercises

Cable Rope Standing Tricep Pushdown

Triceps Brachii
Beginner Cable Machine
Gym Exercises

Cable Rope Tall Kneeling Tricep Pushdown

Triceps Brachii
Beginner Cable Machine
Gym Exercises

Cable Seated Crunch

Core, Rectus Abdominis, Obliques
Intermediate Cable Machine
Gym Exercises

Cable Seated Face Pull

Deltoids, Rotator Cuff
Beginner Cable Machine
Gym Exercises

Cable Seated Floor V Grip Lat Pulldown

Latissimus Dorsi, Trapezius, Rhomboids
Beginner Cable Machine
Gym Exercises

Cable Seated V Grip Lat Pulldown

Latissimus Dorsi, Trapezius, Rhomboids
Beginner Cable Machine
Gym Exercises

Cable Seated V Grip Low Row

Latissimus Dorsi, Trapezius, Rhomboids
Beginner Cable Machine
Gym Exercises

Cable Standing Face Pull

Deltoids, Rotator Cuff
Beginner Cable Machine
Gym Exercises

Cable Standing Knee Strap Hip External Rotation (90 Degrees)

Gluteus Maximus, Gluteus Medius
Beginner Cable Machine
Gym Exercises

Cable Straight Bar Front Raise

Deltoids, Rotator Cuff
Beginner Cable Machine
Gym Exercises

Cable Straight Bar Pullover

Latissimus Dorsi, Trapezius, Rhomboids
Intermediate Cable Machine
Gym Exercises

Cable Tall Kneeling Face Pull

Deltoids, Rotator Cuff
Beginner Cable Machine
Gym Exercises

Cable Tall Kneeling High To Low Chop

Core, Rectus Abdominis, Obliques
Intermediate Cable Machine
Gym Exercises

Cable Tall Kneeling Overhead Tricep Extension

Triceps Brachii
Beginner Cable Machine
Gym Exercises

Cable Tall Kneeling Pallof Press

Core, Rectus Abdominis, Obliques
Intermediate Cable Machine
Gym Exercises

Cable Tall Kneeling Pull Through

Gluteus Maximus, Gluteus Medius
Intermediate Cable Machine
Gym Exercises

Cable Wide Grip Lat Pulldown

Latissimus Dorsi, Trapezius, Rhomboids
Beginner Cable Machine
Gym Exercises

Double Dumbbell Bench Press

Pectoralis Major, Pectoralis Minor
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Close Grip Bench Press

Triceps Brachii
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Close Grip Floor Chest Press

Triceps Brachii
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Close Grip Incline Bench Press

Triceps Brachii
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Cuban Press

Deltoids, Rotator Cuff
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Decline Bench Chest Fly

Pectoralis Major, Pectoralis Minor
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Decline Bench Press

Pectoralis Major, Pectoralis Minor
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Devil Press

Deltoids, Rotator Cuff
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Flat Bench Chest Fly

Pectoralis Major, Pectoralis Minor
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Front Rack Alternating Box Step Up

Quadriceps
Beginner Dumbbell
Gym Exercises

Double Dumbbell Front Rack Alternating Cossack Squat

Quadriceps
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Front Rack Alternating Forward Lunge

Quadriceps
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Front Rack Alternating Reverse Lunge

Quadriceps
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Front Rack Bulgarian Split Squat

Quadriceps
Advanced Dumbbell
Gym Exercises

Double Dumbbell Front Rack Carry

Core, Rectus Abdominis, Obliques
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Front Rack Cossack Squat

Quadriceps
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Front Rack Cyclist Squat

Quadriceps
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Front Rack Foot Elevated Cossack Squat

Quadriceps
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Front Rack March

Core, Rectus Abdominis, Obliques
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Front Rack Squat

Quadriceps
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Front Rack Walking Lunge

Quadriceps
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Glute Bridge Bench Press

Pectoralis Major, Pectoralis Minor
Beginner Dumbbell
Gym Exercises

Double Dumbbell Glute Bridge Chest Press

Pectoralis Major, Pectoralis Minor
Beginner Dumbbell
Gym Exercises

Double Dumbbell Incline Bench Chest Fly

Pectoralis Major, Pectoralis Minor
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Incline Bench Press

Pectoralis Major, Pectoralis Minor
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Incline Bench Prone Row

Latissimus Dorsi, Trapezius, Rhomboids
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Incline Bench Prone Y Raise

Deltoids, Rotator Cuff
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Low Hold Alternating Cossack Squat

Quadriceps
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Overhead Alternating Box Step Up

Quadriceps
Beginner Dumbbell
Gym Exercises

Double Dumbbell Overhead Alternating Forward Lunge

Quadriceps
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Overhead Alternating Reverse Lunge

Quadriceps
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Overhead Bulgarian Split Squat

Quadriceps
Advanced Dumbbell
Gym Exercises

Double Dumbbell Overhead Carry

Deltoids, Rotator Cuff
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Overhead March

Core, Rectus Abdominis, Obliques
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Overhead Press

Deltoids, Rotator Cuff
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Overhead Squat

Quadriceps
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Overhead Walking Lunge

Quadriceps
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Pendlay Row

Latissimus Dorsi, Trapezius, Rhomboids
Advanced Dumbbell
Gym Exercises

Double Dumbbell Prone Row

Latissimus Dorsi, Trapezius, Rhomboids
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Renegade Row

Latissimus Dorsi, Trapezius, Rhomboids
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Renegade Row Push Up

Latissimus Dorsi, Trapezius, Rhomboids
Beginner Dumbbell
Gym Exercises

Double Dumbbell Reverse Grip Bench Press

Pectoralis Major, Pectoralis Minor
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Romanian Deadlift

Hamstrings, Biceps Femoris
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Seated Cuban Rotation

Deltoids, Rotator Cuff
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Seated Good Morning

Latissimus Dorsi, Trapezius, Rhomboids
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Seated Overhead Press

Deltoids, Rotator Cuff
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Seated Reverse Fly

Deltoids, Rotator Cuff
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Seated Scaption

Deltoids, Rotator Cuff
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Shrug

Trapezius
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Single Leg Row

Latissimus Dorsi, Trapezius, Rhomboids
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Staggered Stance Romanian Deadlift

Hamstrings, Biceps Femoris
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Standing Cuban Rotation

Deltoids, Rotator Cuff
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Standing Scaption

Deltoids, Rotator Cuff
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Standing Tricep Kickback

Triceps Brachii
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Suitcase Alternating Forward Lunge

Quadriceps
Intermediate Dumbbell
Gym Exercises

Double Dumbbell Suitcase Alternating Reverse Lunge

Quadriceps
Intermediate Dumbbell

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These exercises are building blocks. The real value is knowing which ones you need, in what order, and how they connect to your structural patterns. Start with a biomechanical assessment.

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