Exercises Home -> Exercises This is the list of current exercises. Be sure to scroll down the page for the FULL list of exercises available on this site! Abdominals Crunches Learn proper technique for the most well-known of abdominal exercises. Abdominal Sit-Ups This version of the sit-up places the tension directly onto the abs instead of the hip flexors and lower back. Very effective! Cable Crunches Using a high pulley cable machine, this exercise gives your abs a great contraction. Lying Leg Raise and Thrust A good exercise for targeting the lower abdominal area.     Back Close Grip Pulldowns Done using a pulldown machine, this version of the pulldown uses a close grip with your palms facing you. Wide Grip Pulldowns to the Front This version utilizes a wide grip with your palms facing forward. It targets more the upper back than the other version. Bent-Over Barbell Rows An excellent exercise for overall back strength and muscle mass. All you need is a barbell! One Arm Dumbell Rows The dumbell row gives you a great option for working your back with free weight. Learn the proper technique to get the most out of it! Seated Cable Rows The cable row is a perfect way to do a valuable rowing exercises without using free weight.     Chest Flat Barbell Bench Press The classic chest exercise, it's also one of the exercises that is most abused! Learn proper technique here and build strength and muscle mass faster!     Biceps Standing Barbell Curls The barbell curl is one of the best exercises you can do for developing your biceps. This information tells you the best way to do it for maximum results.     Triceps Pushdowns All you need for this exercise is a high pulley and an attachment. Work the triceps from a variety of different angles with this one.     Shoulders Seated Dumbell Shoulder Press The dumbell shoulder press is one of the best overall shoulder exercises you can do. It allows you to move freely so your shoulders aren't locked into a specific pattern of movement, like with machines or barbells.     Quadriceps Leg Extensions Squeeze those quads and get your thighs into shape with the leg extension. Learn how to make best use of this exercise and minimize any potential knee problems that may occur with improper technique.     Hamstrings Leg Curls There's more to the leg curl exercise than just moving the legs up and down. Learn the techniques that will work those hamstrings hard!     Glutes Lunges Work your butt and legs with the lunge. It can be done with barbells, dumbells or no weight at all - very effective lower body exercise!     Calves Standing Calf Raises with Bodyweight This version of the calf raise is done using only bodyweight. It's an excellent way to work the calves without equipment. All you need is your bodyweight and something to stand on!         More exercises coming! Each exercise listing gives a brief introduction and picture of the muscle, how to best execute the exercise as well as a trick for making the exercise more productive and a common error that can help improve your results. Here is a list of unique exercises and articles for all bodyparts that have been published in our monthly training newsletter "BetterU News" and on our membership site Powerful Training Secrets Free Trial area (these links will open in new windows). Abdominals Double Dumbell Swings Explosive Band Knee-Ups Waist Your Breath - Breathing For A Thinner Waist Strong To The Core of Your Being - Dramatically improve sports and weightlifting performance and say goodbye to lower back pain! Small Ball Crunches - An Amazing Abdominal Exercise For Everyone From Beginner To Advanced! Secret Training Tip #793 - Seated Hanging Leg Raises Secret Training Tip #927 - Two Ab Exercises With a Twist For Rock-Hard Obliques and Explosive Core Power Secret Training Tip #787 - Two Dumbell Ball Twists Secret Training Tip #991 - Lying Cable-Curl Crunches - A Unique Exercise For Shredding the Upper Abs Secret Training Tip #667 - Crunch Pulldowns For a Great Six-Pack Secret Training Tip #446 - Dumbell Crawling - An INSANELY EFFECTIVE Abdominal Exercise That Will Leave You Crawling On The Floor... Literally! Secret Training Tip #225 - Barbell Curl Squats - The Toughest (and Most Effective!) Core Strength Exercise You Will EVER Do Secret Training Tip #990 - Bench Press Leg Raise Crunches For Lower Abs Secret Training Tip #991 - Trunk Twists With a Twist - Tighten Your Love Handles NOW Adductors Secret Training Tip #882 - Cable Cross-Over Machine Adductions For Inner Thighs AND For Better Squatting Back My Super-Powered Back Exercise Barbell Weighted Chin-Ups Secret Training Tip #346 - Work Your Lats With One Of The VERY FEW True Isolation Exercises For The Back Secret Training Tip #881 - Suitcase-Style One Arm Deadlifts Secret Training Tip #374 - The Pull-Up Row Secret Training Tip #452 - Taking One-Arm Dumbell Rows To The MAX! Secret Training Tip #685 - A Back Blasting Superset - Bent-Over Rows to Deadlifts. Breathing Backwards - Supercharge Your Back Workout NOW! Secret Training Tip #178 - One Simple Movement Can Double the Effectiveness of Pulldowns Secret Training Tip #671 - How To Do The BEST PULL-UP EVER Secret Training Tip #346 - Work Your Lats With One Of The VERY FEW True Isolation Exercises For The Back Full-Range Pulldowns For Carving Definition Into Every Inch Of Your Back Biceps Pile muscle and strength onto your arms with NO back strain Get a Grip! Squeeze more results from every single rep of your dumbell curls just by changing how you hold them. Secret Training Tip #318 - Squatting Cable Curls Secret Training Tip #88 - Cable Pushdown Curls Secret Training Tip #478 - Braced Incline Curls; a New Biceps Blaster Secret Training Tip #734 - How One Single Set of One Single Rep of One Single Exercise Can Build Massive, Strong Biceps Secret Training Tip #519 - The Biceps Blasting In-Set Superset Secret Training Tip #733 - Reverse Grip Curls - How This Underused, Underrated Exercise Can Unleash Your Arm Size Cable-Barbell Curls - "Hybrid Training" For Incredible Biceps! Secret Training Tip #119 - How to REALLY Do Incline Curls To Mass Up Your Biceps FAST! Secret Training Tip #2403 - Bodyweight Preacher Curls For TRASHING Your Biceps Secret Training Tip #226 - Chain and Plate Curls For DESTROYING Your Biceps! Calves Overhead Calf Raises Seated calf raises on the lying leg curl machine Secret Training Tip #444 - Full-Range Calf Raises 5 Groundbreaking Calf Training Tips Your Keys To Rock-Solid Ankle Stability, Explosive Sports Performance and Incredible Balance! Secret Training Tip #663 - Lengthwise Barbell Donkey Calf Raises Chest Lockout Partial Bench Press Combo For Strengthening Connective Tissue Concentration Flyes Rolled-Up Towel For Bench Press Secret Training Tip #995 - How To Effectively Work and Build the Upper Chest How To Do The Perfect Bench Press Rep Training The Stretch - A Stretch Position Superset That Will Pile on Muscle Secret Training Tip #579 - Power Rack Dips - A Unique Set-Up For a More Powerful Dip Unstable And Proud Of It! This amazing technique turns the ordinary push-up into an exercise "in stability." Glutes Secret Training Tip #337 - Powerful Tips, Tricks and Techniques For Building Larger, Firmer, Rounder Glutes Why Your Glutes Are Small, Flat and Shapeless…It Could Be All In How You STAND! Hamstrings The Most Amazing (and Ridiculously Simple) Trick For Stiff-Legged Deadlifts You Will Ever Read In Your Life! Secret Training Tip #242 - Be 10% Stronger in Leg Curls Instantly! Secret Training Tip #961 - Hanging Dumbell Leg Curls Quadriceps Backwards Treadmill Running and Walking for the Quads Incline Dumbell Lunges Leg Press Curl Holds Secret Training Tip #120 - My VERY Favorite Leg Exercise (I Like It Even More Than Barbell Squats For Working The Thighs HARD!) Secret Training Tip #551 - 10 Unique and Powerful Tips For Taking Your Barbell Squats To The Next Level and Beyond! Secret Training Tip #321 - Squatting With Your Core - This Never-Before-Seen Technique Can Make You Stronger in the Squat Instantly! Training Equipment Review - The Manta Ray - Is It a Squatters Dream Come True? You Don't Know Squat About Squats Secret Training Tip #881 - Suitcase-Style One Arm Deadlifts The "Sting Ray" For Front Squats - Training Equipment Review Secret Training #668 - Barbell Cursing Lunges To TORCH Your Quads Shoulders Barbell Hang Clean and Press For Explosive Shoulders and Traps Reverse Alternating Dumbell Shoulder Presses Target: Rear Delts. One simple movement and they'll be on fire! Secret Training Tip #427 - Chain & Plate Side Delt Laterals Secret Training Tip # 709 - Improvise a Shoulder Press Machine Secret Training Tip #998 - Lying Rolling Floor Laterals...Simply THE Most Powerful, Results-Producing Rear Delt Exercise You Will EVER Use Secret Training Tip #991 - Pike Handstand Push-Ups and Horizontal Push-Ups Secret Training Tip #665 - The CURE For Stubborn Shoulders...The Two-Phase Barbell Shoulder Press Secret Training Tip #964 - Side-To-Side Barbell Shoulder Presses For Building Shoulder Width and Explosive Power! Secret Training Tip #228 - Weight Plate Pizza Presses for Shoulders Triceps Incline Face Away Pushdowns Pile muscle and strength onto your arms with NO back strain Secret Training Tip #235 - The Most Powerful Tricep Workout That You Will EVER Do Secret Training Tip #88 - Cable Pushdown Curls Secret Training Tip #579 - Power Rack Dips - A Unique Set-Up For a More Powerful Dip Wave Goodbye to Flabby Arms - Bench Dips For The Triceps and How to Make Them Work Better For You