Push, pull & legs

The bodyweight sumo squat uses a wider stance than a conventional bodyweight squat, with the toes turned outward. The thighs and hips lower and raise the body together. There is no jumping phase or external load in this version.

1. Set your feet wider than your usual squat stance and turn the toes outward comfortably.
2. Brace your trunk and bend your hips and knees, allowing the knees to follow the direction of the toes.
3. Lower only as far as you can keep the feet planted and the movement controlled.
4. Stand by pressing through both feet. Reset your posture before the next repetition rather than bouncing upward.

The bodyweight single-leg deadlift practices a hip hinge while balancing on one leg. The free leg reaches backward as the torso inclines forward. The standing hip drives the return, while the trunk and pelvis must remain controlled throughout the changing balance position.

1. Stand tall, shift onto one foot, and keep a small bend in that knee.
2. Move the standing hip backward while extending the free leg behind you. Reach your arms as needed for balance.
3. Lower the torso only while you can keep the hips level and the standing foot steady.
4. Reverse the hinge to stand tall. Reset, repeat on the same leg, then change sides.

A standing calf raise with band handles held behind the hips. The strands pull toward a low anchor behind the feet as both heels rise. The demonstrated feet stay on the floor; a step is not part of this setup.

1. Inspect the band and secure it using an intended low anchoring system. Keep the rear band path clear.
2. Hold one handle in each hand behind the hips and stand on level ground with the shoulders and arms settled.
3. Raise both heels without adding an arm curl, shrug or repeated torso sway to stretch the band.
4. Lower toward the floor under control instead of letting the band recoil.
5. Finish by releasing tension deliberately before changing the attachment.

A floor crunch curls the upper trunk while the feet remain planted and the knees stay bent. The rectus abdominis is the main target, with the obliques assisting. This entry uses hands lightly behind the head; the arms do not pull the body upward.

1. Lie on your back with bent knees and feet on the floor. Rest the hands lightly behind the head.
2. Keep the neck comfortable and curl the shoulder blades away from the floor using the abdomen.
3. Pause briefly without pulling on the head or continuing into a full sit-up.
4. Lower the shoulders steadily and repeat only while the movement remains controlled.

A coordinated floor exercise that moves an arm and the opposite leg while the trunk resists extension. The reaching limbs should not pull the ribs and pelvis out of position.

1. Lie on your back, lift bent knees over the hips and point the arms upward.
2. Set a comfortable braced position and breathe without lifting the ribs.
3. Reach one arm overhead as the opposite leg extends away.
4. Stop before your back position changes, return both limbs, then alternate.

A two-arm dumbbell chest press performed lying on the floor with bent knees and planted feet. The chest, front shoulders and triceps contribute. Floor contact limits how far the upper arms can descend, so its bottom position differs from a bench press. This version keeps both hips down and presses both arms together.

1. Choose a clear floor space and a manageable pair of dumbbells. Arrange a controlled entry and exit, then recline with the weights close to the body.
2. Bend the knees and plant both feet. Keep the head, back and hips supported rather than lifting into a bridge.
3. Hold the dumbbells beside the chest with a closed grip, palms facing toward the feet and wrists aligned over the forearms.
4. Press both weights upward together without striking them against each other. Keep the torso steady.
5. Lower smoothly until the upper arms meet the floor gently, or stop sooner if needed for comfortable control. Do not bounce from the contact or force extra depth.
6. Finish by returning both weights to a secure position using the practiced exit.

Arnold Dumbbell Press is a strength-training exercise that targets shoulders.

1. Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
2. Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
3. Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
4. After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
5. Repeat for the recommended amount of repetitions.

A standing triceps pushdown using a resistance band anchored above the body. Each hand grips the band directly with palms facing inward, while the upper arms remain near the ribs. The elbows straighten to move the hands down against elastic resistance. This record preserves direct band contact rather than requiring the separate handles shown in another band pushdown.

1. Inspect the band and prepare a stable high anchor using an attachment method approved for that equipment. Check the surface and surrounding space before applying tension.
2. Face the anchor and take a secure direct grip in each hand with the palms facing one another. Establish a stable stance and enough initial tension to control the return.
3. Bring the upper arms beside the torso and extend both elbows to move the hands downward. Keep the trunk steady instead of repeatedly leaning on the band.
4. Reverse through a comfortable elbow range while preserving the grip and upper-arm position. Let the elbows bend gradually rather than allowing the elastic band to recoil.
5. Finish while both hand contacts remain secure, reduce the tension under control and then release the band or change the setup.

A one-arm triceps kickback with the opposite hand and knee supported on a bench. The upper arm stays near the torso while the forearm extends backward.

1. Support one hand and knee on a stable bench and hold a light dumbbell with the free hand.
2. Raise the working upper arm beside the torso and begin with the elbow bent.
3. Straighten the elbow without swinging the shoulder or lifting the chest.
4. Bend the elbow slowly to return, then change sides after the planned repetitions.

A simultaneous dumbbell bench press with the palms facing toward the shoulders. The source identifies the clavicular portion of the pectoralis major as the target, with the remaining chest, front shoulders and triceps assisting. The grip stays reversed through the press.

1. Choose manageable dumbbells and sit on a flat bench with a controlled plan for lying back and finishing the set.
2. Lie with the head and back supported, feet planted, and position the weights above the chest with palms toward the shoulders.
3. Lower both dumbbells steadily beside the chest while retaining the chosen grip and aligned wrists.
4. Press upward together without clashing the dumbbells or turning the repetition into an alternating lift.
5. Finish under control and use a practiced exit or assistance rather than dropping the weights from the raised position.

A bench-supported one-arm row with the working elbow directed outward. This wider arm path distinguishes the rear-delt version from a close-elbow row aimed toward the hip.

1. Support one hand and knee on a stable bench and hold a dumbbell with the other hand.
2. Keep the trunk still and let the working arm hang beneath the shoulder.
3. Row with the elbow moving outward rather than tucking tightly against the ribs.
4. Lower smoothly, complete the planned repetitions and change sides.

A seated high-cable pulldown with one V-shaped handle and the palms facing each other. The handle descends toward the upper chest while both elbows move down beside the body. The neutral close handle distinguishes this version from a close underhand straight-bar pulldown.

1. Fit a V handle securely to the high cable and choose a manageable stack setting.
2. Sit on the stable station seat with the feet planted and take a two-hand neutral grip.
3. Keep the torso steady as the elbows descend and the handle approaches the upper chest.
4. Stop before the movement turns into a large backward lean or a forced pull behind the body.
5. Return the handle upward slowly, maintaining control of the cable rather than dropping the stack.

This seated curl supports the working upper arm against the inner thigh. It trains the elbow flexors with one dumbbell and makes body swing easier to notice. The support is a technique aid, not a reason to choose an excessive load.

1. Sit on a stable bench with your feet spread and planted. Hold one dumbbell between your legs.
2. Rest the back of the working upper arm against your inner thigh. Turn the palm forward and keep the wrist aligned.
3. Bend the elbow to lift the weight without shifting the supporting thigh or lifting the shoulder.
4. Lower deliberately, then complete the same planned repetitions on the other arm.

A pull-up performed on a counterweighted machine with the knees supported by a moving pad. The machine supplies assistance while the arms and back raise the body toward the handles.

1. Select assistance and mount the station according to its instructions, controlling the knee pad.
2. Take the shown overhand handles and establish a steady body position.
3. Pull the elbows downward to raise the body without kicking or bouncing off the pad.
4. Lower under control and dismount carefully while managing the moving support.

A single-arm curl with a low cable pulling from in front of the body. The working upper arm stays near the side as the handle rises. The similar source named One Arm Cable Curl instead shows a cable pulling from behind.

1. Fit one handle to a low pulley and choose a light stack setting.
2. Face the cable with a stable stance and hold the handle palms up.
3. Bend the working elbow without leaning backward or pulling the elbow behind the body.
4. Lower the handle gradually and complete the same planned work on the other arm.