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1DB Lateral Raise

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Key Points:

Common Mistakes:

Exercise Notes:

Lift to shoulder height, control the descent. Mistakes: Swinging weights, raising above shoulder height.

Similar Exercises

Bent Over Row

Intermediate

+

Barbell

Lats, Traps

3 point row

Intermediate

+

KettleBell

Lats, Traps

Romanian Deadlift (RDL)

Intermediate

+

Dumbbell

Lower Back, Glutes, Hamstrings

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45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Incline Bench Press

Intermediate

+

Plate loaded

Chest

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Sissy Squat

Beginner

+

Bodyweight

Quads

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Leg Extension

Beginner

+

Pin loaded

Quads

Kneeling Push Up

Beginner

+

Bodyweight

Chest

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Calf Extension

Beginner

+

Pin loaded

Calves

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Lat Pullover

Intermediate

+

Pin loaded

Lats

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Upright Row

Beginner

+

Cable

Shoulders, Traps

Standing Calf Raise

Beginner

+

Pin loaded

Calves

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Leg Raise

Intermediate

+

Bodyweight

Abs

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Seated Cable Row

Beginner

+

Pin loaded

Lats

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Hip Extension

Beginner

+

Pin loaded

Outer Hip

Box Jump (Single Leg )

Intermediate

+

Bodyweight

Quads, Glutes

Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

Leg Extension

Beginner

+

Pin loaded

Quads

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V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

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Shoulder Press

Beginner

+

Pin loaded

Shoulders

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Incline Chest Press (Isolated)

Beginner

+

Plate loaded

Chest

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Seated Row (Isolated)

Beginner

+

Plate loaded

Lats, Traps

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Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Chest Fly

Beginner

+

Pin loaded

Chest

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Push Up (Incline)

Beginner

+

Bodyweight

Chest

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Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

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Hack Squat (45 Degree)

Intermediate

+

Plate loaded

Quads, Glutes

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Forward Lunge

Beginner

+

KettleBell

Quads, Glutes

Dumbbell Lateral Raise

Beginner

+

Dumbbell

Shoulders

Cable Chest Press

Beginner

+

Cable

Chest

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Step Up

Beginner

+

Bodyweight

Quads

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Halo

Beginner

+

KettleBell

Traps, Shoulders

Cable Lateral Raise

Beginner

+

Cable

Shoulders

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Reverse Ab Crunch

Intermediate

+

Bodyweight

Abs

Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Tricep Extension

Intermediate

+

Dumbbell

Triceps

Cable Glute Kickback

Beginner

+

Cable

Glutes

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Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

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Chest Dips

Intermediate

+

Bodyweight

Chest

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Shoulder Press

Beginner

+

Dumbbell

Shoulders

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Goblet Curtsy Lunge

Beginner

+

Dumbbell

Quads, Glutes

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Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Lateral Raise (Seated)

Beginner

+

Pin loaded

Shoulders

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Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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Dumbbell Bench Press

Intermediate

+

Dumbbell

Chest

Tricep Extension

Beginner

+

Pin loaded

Triceps

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Push Up (Decline)

Intermediate

+

Bodyweight

Chest

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Side Plank

Beginner

+

Bodyweight

Abs, Obliques

Standing Calf Raise

Beginner

+

Smith

Calves

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Hip Thrust

Intermediate

+

Barbell

Glutes, Hamstrings

Front Pulldown (Isolated)

Beginner

+

Pin loaded

Traps, Lats

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Incline Chest Press

Beginner

+

Plate loaded

Chest

Shoulder Press (Isolated)

Beginner

+

Plate loaded

Shoulders

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Push Up

Beginner

+

Bodyweight

Chest

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Bicep Curl

Beginner

+

Dumbbell

Biceps

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Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

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Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

Ab Crunch

Beginner

+

Pin loaded

Abs

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Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

Seated Calf Raise

Beginner

+

Plate loaded

Calves

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Tricep Push Up

Beginner

+

Bodyweight

Chest, Triceps

Lat Pullover

Intermediate

+

Dumbbell

Lats

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Decline Chest Press (Isolated )

Beginner

+

Plate loaded

Chest

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Tricep Press

Beginner

+

Pin loaded

Triceps

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Glute Bridge

Beginner

+

Bodyweight

Glutes, Hamstrings

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Seated Shoulder Press

Beginner

+

Smith

Shoulders

Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

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Rear Delt Fly

Beginner

+

Pin loaded

Shoulders

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Shoulder Press (Standing)

Intermediate

+

Plate loaded

Shoulders

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Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

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Chest Press

Beginner

+

Plate loaded

Chest

Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

Seated Row

Beginner

+

Pin loaded

Lats, Traps

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Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

Chest Press (Wide)

Beginner

+

Plate loaded

Chest

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Bulgarian Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Bent Over Row

Intermediate

+

Smith

Traps, Lats

Back Squat

Intermediate

+

Barbell

Quads, Glutes

Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

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Chest Press

Intermediate

+

Plate loaded

Chest

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Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Plank

Beginner

+

Bodyweight

Abs

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, anytime fitness - northbridge, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Skull Crushers

Beginner

+

Dumbbell

Triceps

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Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

Leg Press

Beginner

+

Pin loaded

Quads

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Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

Military Press

Intermediate

+

Barbell

Shoulders

Hip Thrust (Glute Drive Machine)

Intermediate

+

Plate loaded

Glutes, Hamstrings

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Bicep Curl

Beginner

+

Plate loaded

Biceps

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Bulgarian Split Squat

Intermediate

+

KettleBell

Quads, Glutes

High Row (Isolated)

Beginner

+

Pin loaded

Lats, Traps

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Rack Pull

Intermediate

+

Barbell

Glutes, Hamstrings, Traps, Lower Back

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Seated Row

Beginner

+

Pin loaded

Lats, Traps

Dumbbell Bench Press

Intermediate

+

Dumbbell

Chest

Incline Cross-Over Push Up

Beginner

+

Bodyweight

Chest

Front Pulldown (Isolated)

Beginner

+

Pin loaded

Traps, Lats

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Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

Hip Abductor

Beginner

+

Pin loaded

Outer Hip

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Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

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Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

Back Squat

Intermediate

+

Barbell

Quads, Glutes

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

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Upright Row

Beginner

+

Cable

Shoulders, Traps

Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

Seated Row (Chest Supported)

Beginner

+

Plate loaded

Lats, Traps

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45 Degree Leg Press (Isolated)

Intermediate

+

Plate loaded

Quads, Glutes

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Push Up (Pseudo)

Intermediate

+

Bodyweight

Chest

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Ab Twist

Beginner

+

Pin loaded

Obliques

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Floor Press

Beginner

+

Dumbbell

Chest

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Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Leg Press

Beginner

+

Pin loaded

Quads

Inverted Bosu Single Leg Squat

Intermediate

+

Bodyweight

Quads, Glutes

Glute Bridge

Beginner

+

Dumbbell

Glutes, Hamstrings

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

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Squat

Beginner

+

Smith

Quads, Glutes

Leg Extension

Beginner

+

Pin loaded

Quads

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

Glute Kickback

Beginner

+

Pin loaded

Glutes

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Hip Thrust

Intermediate

+

Barbell

Glutes, Hamstrings

Bench Press

Intermediate

+

Plate loaded

Chest

Tricep Extension

Beginner

+

Pin loaded

Triceps

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Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

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3 point row

Intermediate

+

KettleBell

Lats, Traps

Chest Press

Beginner

+

Pin loaded

Chest

Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

Sumo Squat

Beginner

+

KettleBell

Quads, Glutes

Preacher Curls

Beginner

+

Plate loaded

Biceps

Single Leg Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Hip Thrust (Glute Drive Machine)

Intermediate

+

Plate loaded

Glutes, Hamstrings

V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

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Preacher Curl

Beginner

+

Pin loaded

Biceps

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Leg Press

Beginner

+

Pin loaded

Quads

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Lat Pull Down

Beginner

+

Pin loaded

Lats

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Tricep Press

Beginner

+

Pin loaded

Triceps

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, uts - activatefit gym, anytime fitness - haymarket, lachie cubis - fitness

Reverse V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

Shoulder Press

Beginner

+

Dumbbell

Shoulders

Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Chest Press

Intermediate

+

Plate loaded

Chest

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Vertical Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

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Farmers Carry Treadmill

Beginner

+

Plate loaded

Quads, Glutes

Seated Cable Row

Beginner

+

Pin loaded

Lats

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, anytime fitness - kingsford, sam druce - fitness, lachie cubis - fitness

Bicep Curl

Beginner

+

Dumbbell

Biceps

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, lachie cubis - fitness

Tricep Extension

Intermediate

+

Dumbbell

Triceps

Reverse Curl

Beginner

+

Dumbbell

Biceps, Forearms

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, lachie cubis - fitness

Front Squat

Intermediate

+

Barbell

Quads, Glutes

Front Raise

Beginner

+

Dumbbell

Shoulders

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Chest Fly

Beginner

+

Pin loaded

Chest

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Bent Over Row

Intermediate

+

Dumbbell

Traps, Lats

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Neck Extension

Beginner

+

Plate loaded

Traps

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Split Squat

Beginner

+

KettleBell

Quads

High Row (Isolated)

Beginner

+

Plate loaded

Lats

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, uts - activatefit gym, plus fitness - balgowlah, plus fitness - cremorne, sam druce - fitness, lachie cubis - fitness

Shoulder Press (Standing)

Intermediate

+

Plate loaded

Shoulders

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Box Jump

Beginner

+

Bodyweight

Quads, Glutes

Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

Hip Extension

Beginner

+

Pin loaded

Outer Hip

Seated Row

Beginner

+

Pin loaded

Lats, Traps

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - chatswood, uts - activatefit gym, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, , anytime fitness - northbridge, anytime fitness - willoughby, lachie cubis - fitness

Ab Crunch

Beginner

+

Pin loaded

Abs

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

Lateral Lunge Med Ball Raise

Beginner

+

Medicine Ball

Glutes, Quads

Assisted Pull Up

Beginner

+

Pin loaded

Lats, Biceps

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Decline Sit Up

Intermediate

+

Bodyweight

Abs

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - lindfield, , plus fitness - chatswood, plus fitness - balgowlah, plus fitness - darlinghurst, uts - activatefit gym, anytime fitness - haymarket, plus fitness - cremorne, plus fitness - castle hill, lachie cubis - fitness

Chest Press

Beginner

+

Pin loaded

Chest

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - gordon, benefiit fitness - haymarket, plus fitness - darlinghurst, plus fitness - castle hill, lachie cubis - fitness

Lat Pull Down (Isolated)

Beginner

+

Plate loaded

Lats

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - gordon, lachie cubis - fitness

Bulgarian Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Seated Row

Beginner

+

Pin loaded

Lats, Traps

Calf Extension

Beginner

+

Pin loaded

Calves

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - chatswood, lachie cubis - fitness

Dumbbell Hammer Curl

Beginner

+

Dumbbell

Biceps

Tricep Extension

Beginner

+

Pin loaded

Triceps

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Shoulder Press (Isolated)

Beginner

+

Pin loaded

Shoulders

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

Seated Row

Beginner

+

Plate loaded

Lats, Traps

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - lindfield, benefiit fitness - haymarket, , plus fitness - chatswood, plus fitness - balgowlah, anytime fitness - haymarket, sam druce - fitness, plus fitness - gordon, lachie cubis - fitness

Leg Curl (Kneeling)

Beginner

+

Pin loaded

Hamstrings

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Nordic Curl (Assisted)

Beginner

+

Bodyweight

Hamstrings

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Standing Calf Raise

Beginner

+

Pin loaded

Calves

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, benefiit fitness - haymarket, plus fitness - chatswood, plus fitness - balgowlah, anytime fitness - haymarket, plus fitness - cremorne, anytime fitness - bexley, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, sam druce - fitness, lachie cubis - fitness

Sissy Squat

Beginner

+

Bodyweight

Quads

Seated Row (Isolated)

Beginner

+

Plate loaded

Lats, Traps

Incline Chest Press (Isolated)

Beginner

+

Plate loaded

Chest

Overhead Tricep Extension

Beginner

+

Pin loaded

Triceps

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Glute Kickback (Lying)

Beginner

+

Pin loaded

Glutes

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Dynoball SL RDL into Slam and Plant

Beginner

+

Medicine Ball

Hamstrings

Preacher Curls

Beginner

+

Plate loaded

Biceps

Goblet Wedge Squat

Beginner

+

Dumbbell

Quads, Glutes

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, lachie cubis - fitness

Chest Dips

Intermediate

+

Bodyweight

Chest

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - lindfield, , plus fitness - gordon, plus fitness - chatswood, plus fitness - balgowlah, plus fitness - darlinghurst, uts - activatefit gym, plus fitness - cremorne, plus fitness - castle hill, lachie cubis - fitness

Dumbbell Lateral Raise

Beginner

+

Dumbbell

Shoulders

Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

Shoulder Press

Beginner

+

Plate loaded

Shoulders

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, uts - activatefit gym, anytime fitness - haymarket, plus fitness - cremorne, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kensington, sam druce - fitness, lachie cubis - fitness

Goblet Squat

Beginner

+

Dumbbell

Quads, Glutes

Split Squat

Beginner

+

Bodyweight

Quads, Glutes

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Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

Ab Crunch

Intermediate

+

Plate loaded

Abs

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Goblet Reverse Lunge

Beginner

+

Dumbbell

Glutes, Quads

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Split Squat

Beginner

+

KettleBell

Quads

Goblet Wedge Squat

Beginner

+

Dumbbell

Quads, Glutes

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Lateral Raise (Seated)

Beginner

+

Pin loaded

Shoulders

Kneeling Push Up

Beginner

+

Bodyweight

Chest

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Side Plank

Beginner

+

Bodyweight

Abs, Obliques

3 point row

Intermediate

+

KettleBell

Lats, Traps

Sissy Squat

Beginner

+

Bodyweight

Quads

Inverted Bosu Single Leg Squat

Intermediate

+

Bodyweight

Quads, Glutes

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

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Chest Press (Wide)

Beginner

+

Plate loaded

Chest

Inverted Bosu Single Leg Hold

Intermediate

+

Bodyweight

Quads

Squat

Beginner

+

Bodyweight

Quads, Glutes

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Lat Pullover

Intermediate

+

Dumbbell

Lats

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Leg Curl (Kneeling)

Beginner

+

Pin loaded

Hamstrings

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Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Glute Bridge

Beginner

+

Dumbbell

Glutes, Hamstrings

Incline Chest Press

Beginner

+

Pin loaded

Chest, Shoulders

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Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

Box Jump

Beginner

+

Bodyweight

Quads, Glutes

Goblet Curtsy Lunge

Beginner

+

Dumbbell

Quads, Glutes

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Cable Tricep Extension

Beginner

+

Cable

Triceps

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Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

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Assisted Dip

Beginner

+

Pin loaded

Chest, Triceps

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Hip Thrust (Glute Drive Machine)

Intermediate

+

Plate loaded

Glutes, Hamstrings

Shoulder Press

Beginner

+

Dumbbell

Shoulders

Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Hip Abductor (Standing)

Beginner

+

Pin loaded

Outer Hip

Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

Bench Press

Beginner

+

Smith

Chest

Leg Extension (Isolated)

Beginner

+

Plate loaded

Quads

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Leg Extension (Isolated)

Beginner

+

Pin loaded

Quads

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Bicep Curl

Beginner

+

Plate loaded

Biceps

Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

Pallof Press

Beginner

+

Cable

Abs, Obliques

Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

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Seated Cable Row

Beginner

+

Pin loaded

Lats

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Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

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Leg Press

Beginner

+

Pin loaded

Quads

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Rack Pull

Intermediate

+

Barbell

Glutes, Hamstrings, Traps, Lower Back

Lat Pull Down

Beginner

+

Pin loaded

Lats

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Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Hanging Knee Raise

Beginner

+

Bodyweight

Abs

Shoulder Press

Beginner

+

Pin loaded

Shoulders

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Decline Bench Press

Intermediate

+

Barbell

Chest

High Row (Isolated)

Beginner

+

Plate loaded

Lats

Floor Press

Beginner

+

Dumbbell

Chest

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Forward Lunge

Beginner

+

Bodyweight

Quads

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Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Rear Delt Fly

Beginner

+

Pin loaded

Shoulders

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Seated Row

Beginner

+

Pin loaded

Lats, Traps

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Calf Extension

Beginner

+

Pin loaded

Calves

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1DB Lateral Raise

1DB Lateral Raise

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Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Bent Over Row

Intermediate

+

3 point row

Intermediate

+

Romanian Deadlift (RDL)

Intermediate

+

45 Degree Leg Press

Intermediate

+

Incline Bench Press

Intermediate

+

Sissy Squat

Beginner

+

Leg Extension

Beginner

+

Kneeling Push Up

Beginner

+

Calf Extension

Beginner

+

Lat Pullover

Intermediate

+

Upright Row

Beginner

+

Standing Calf Raise

Beginner

+

Leg Raise

Intermediate

+

Seated Cable Row

Beginner

+

Hip Extension

Beginner

+

Box Jump (Single Leg )

Intermediate

+

Waiters Bow

Beginner

+

Leg Extension

Beginner

+

V Squat

Intermediate

+

Shoulder Press

Beginner

+

Incline Chest Press (Isolated)

Beginner

+

Seated Row (Isolated)

Beginner

+

Hanging Knee Twist

Intermediate

+

Chest Fly