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0.75 https://www.getpawer.app/exercises/muscle/hamstrings/dumbbell 0.75 https://www.getpawer.app/exercises/muscle/calves/bodyweight 0.75 https://www.getpawer.app/exercises/muscle/calves/machine 0.75 https://www.getpawer.app/exercises/abdominals-stretch-variation-four Abdominals Stretch Variation Four https://www.getpawer.app/exercises/poster/abdominals-stretch-variation-four.webp A stability-ball abdominal stretch that supports the spine through a controlled supine back extension. https://www.getpawer.app/exercises/video/abdominals-stretch-variation-four.mp4 10 yes 0.7 https://www.getpawer.app/exercises/abdominals-stretch-variation-one Abdominals Stretch Variation One https://www.getpawer.app/exercises/poster/abdominals-stretch-variation-one.webp A floor-based ab stretch that rises from forearm support into a cobra-style press-up to open the front of the core. https://www.getpawer.app/exercises/video/abdominals-stretch-variation-one.mp4 8 yes 0.7 https://www.getpawer.app/exercises/abdominals-stretch-variation-three Abdominals Stretch Variation Three https://www.getpawer.app/exercises/poster/abdominals-stretch-variation-three.webp A standing one-arm overhead side bend that lengthens the obliques and opens the side of the core. https://www.getpawer.app/exercises/video/abdominals-stretch-variation-three.mp4 9 yes 0.7 https://www.getpawer.app/exercises/abdominals-stretch-variation-two Abdominals Stretch Variation Two https://www.getpawer.app/exercises/poster/abdominals-stretch-variation-two.webp A standing bilateral arm sweep to overhead that opens the front of the torso through mild spinal extension. https://www.getpawer.app/exercises/video/abdominals-stretch-variation-two.mp4 9 yes 0.7 https://www.getpawer.app/exercises/arc-trainer Arc Trainer https://www.getpawer.app/exercises/poster/arc-trainer.webp Standing arc-motion cardio where a long, low-impact stride and adjustable incline load the quads and glutes. https://www.getpawer.app/exercises/video/arc-trainer.mp4 6 yes 0.7 https://www.getpawer.app/exercises/arnold-press Arnold Press https://www.getpawer.app/exercises/poster/arnold-press.webp A seated dumbbell press that starts with the palms facing you and rotates them forward as the weight goes overhead. https://www.getpawer.app/exercises/video/arnold-press.mp4 4 yes 0.7 https://www.getpawer.app/exercises/assault-bike Assault Bike https://www.getpawer.app/exercises/poster/assault-bike.webp Seated fan-bike conditioning where pedals and moving arm bars work together and the fan answers every watt you add. https://www.getpawer.app/exercises/video/assault-bike.mp4 6 yes 0.7 https://www.getpawer.app/exercises/single-leg-back-extension B-stance Back Extension https://www.getpawer.app/exercises/poster/single-leg-back-extension.webp A staggered-stance 45-degree back extension that loads one hip harder while the spinal erectors hold a neutral line. https://www.getpawer.app/exercises/video/single-leg-back-extension.mp4 6 yes 0.7 https://www.getpawer.app/exercises/b-stance-hip-thrust B-Stance Hip Thrust https://www.getpawer.app/exercises/poster/b-stance-hip-thrust.webp A hip thrust with one foot staggered forward as a kickstand so the rear working leg carries most of the load. https://www.getpawer.app/exercises/video/b-stance-hip-thrust.mp4 5 yes 0.7 https://www.getpawer.app/exercises/back-extension Back Extension https://www.getpawer.app/exercises/poster/back-extension.webp A supported hip hinge on a 45-degree bench that trains the spinal erectors, glutes and hamstrings with no added load. https://www.getpawer.app/exercises/video/back-extension.mp4 9 yes 0.7 https://www.getpawer.app/exercises/backstroke-swim Backstroke Swim https://www.getpawer.app/exercises/poster/backstroke-swim.webp Supine alternating-arm swimming where body roll lets the large back muscles pull while a flutter kick holds position. https://www.getpawer.app/exercises/video/backstroke-swim.mp4 5 yes 0.7 https://www.getpawer.app/exercises/band-assisted-pull-up Band Assisted Pull-Up https://www.getpawer.app/exercises/poster/band-assisted-pull-up.webp A vertical pull where a looped resistance band offsets part of your bodyweight so you can train full-range pull-ups. https://www.getpawer.app/exercises/video/band-assisted-pull-up.mp4 7 yes 0.7 https://www.getpawer.app/exercises/band-curl Band Curl https://www.getpawer.app/exercises/poster/band-curl.webp A standing biceps curl using a resistance band — same movement pattern as a dumbbell curl, with progressive tension through the rep. https://www.getpawer.app/exercises/video/band-curl.mp4 9 yes 0.7 https://www.getpawer.app/exercises/band-external-rotation Band External Rotation https://www.getpawer.app/exercises/poster/band-external-rotation.webp A banded rotator cuff drill that turns the forearm outward with the elbow pinned to the ribs, isolating the external rotators. https://www.getpawer.app/exercises/video/band-external-rotation.mp4 9 yes 0.7 https://www.getpawer.app/exercises/band-glute-bridge Band Glute Bridge https://www.getpawer.app/exercises/poster/band-glute-bridge.webp A floor glute bridge with a loop band above the knees, adding an abduction demand to ordinary hip extension. https://www.getpawer.app/exercises/video/band-glute-bridge.mp4 5 yes 0.7 https://www.getpawer.app/exercises/band-high-face-pull Band High Face Pull https://www.getpawer.app/exercises/poster/band-high-face-pull.webp A high-anchor band pull to the face that builds rear-delt strength and balances out heavy pressing work. https://www.getpawer.app/exercises/video/band-high-face-pull.mp4 10 yes 0.7 https://www.getpawer.app/exercises/band-hip-abduction Band Hip Abduction https://www.getpawer.app/exercises/poster/band-hip-abduction.webp A standing band-resisted hip abduction that targets the glute medius and primes the hips for squats, deadlifts, and running. https://www.getpawer.app/exercises/video/band-hip-abduction.mp4 9 yes 0.7 https://www.getpawer.app/exercises/band-kneeling-pulldown Band Kneeling Pulldown https://www.getpawer.app/exercises/poster/band-kneeling-pulldown.webp A kneeling pulldown using an overhead band anchor — a home-friendly alternative to the cable lat pulldown. https://www.getpawer.app/exercises/video/band-kneeling-pulldown.mp4 4 yes 0.7 https://www.getpawer.app/exercises/band-lateral-raise Band Lateral Raise https://www.getpawer.app/exercises/poster/band-lateral-raise.webp A standing lateral raise with band resistance — builds wider, more capped shoulders without dumbbells. https://www.getpawer.app/exercises/video/band-lateral-raise.mp4 8 yes 0.7 https://www.getpawer.app/exercises/band-leg-curl Band Leg Curl https://www.getpawer.app/exercises/poster/band-leg-curl.webp Prone hamstring curl against a looped resistance band that isolates knee flexion without a leg curl machine. https://www.getpawer.app/exercises/video/band-leg-curl.mp4 10 yes 0.7 https://www.getpawer.app/exercises/band-overhead-press Band Overhead Press https://www.getpawer.app/exercises/poster/band-overhead-press.webp A standing overhead press driven by a resistance band anchored under both feet, with tension rising toward lockout. https://www.getpawer.app/exercises/video/band-overhead-press.mp4 7 yes 0.7 https://www.getpawer.app/exercises/band-pullover Band Pullover https://www.getpawer.app/exercises/poster/band-pullover.webp A standing band pullover that trains the lats through their stretched range — a strong finisher for back day. https://www.getpawer.app/exercises/video/band-pullover.mp4 5 yes 0.7 https://www.getpawer.app/exercises/band-romanian-deadlift Band Romanian Deadlift https://www.getpawer.app/exercises/poster/band-romanian-deadlift.webp A hip-hinge Romanian deadlift using band resistance — trains the hamstrings and glutes without a barbell or dumbbells. https://www.getpawer.app/exercises/video/band-romanian-deadlift.mp4 6 yes 0.7 https://www.getpawer.app/exercises/band-row Band Row https://www.getpawer.app/exercises/poster/band-row.webp A standing horizontal band row that trains the lats, mid-back, and biceps — the home-friendly answer to a cable row. https://www.getpawer.app/exercises/video/band-row.mp4 5 yes 0.7 https://www.getpawer.app/exercises/band-seated-pulldown Band Seated Pulldown https://www.getpawer.app/exercises/poster/band-seated-pulldown.webp A seated pulldown using a band anchored overhead — a stable, controlled way to train the lats from the floor. https://www.getpawer.app/exercises/video/band-seated-pulldown.mp4 6 yes 0.7 https://www.getpawer.app/exercises/band-shrug Band Shrug https://www.getpawer.app/exercises/poster/band-shrug.webp A standing band shrug that isolates the upper traps — a low-impact way to build neck and upper back strength. https://www.getpawer.app/exercises/video/band-shrug.mp4 4 yes 0.7 https://www.getpawer.app/exercises/band-single-arm-lateral-raise Band Single Arm Lateral Raise https://www.getpawer.app/exercises/poster/band-single-arm-lateral-raise.webp A unilateral band lateral raise that builds the side delts one arm at a time — fixes side-to-side imbalances. https://www.getpawer.app/exercises/video/band-single-arm-lateral-raise.mp4 4 yes 0.7 https://www.getpawer.app/exercises/band-squat Band Squat https://www.getpawer.app/exercises/poster/band-squat.webp A bodyweight squat with a loop band above the knees, keeping tension on the quads and glutes throughout. https://www.getpawer.app/exercises/video/band-squat.mp4 6 yes 0.7 https://www.getpawer.app/exercises/band-wood-chopper Band Wood Chopper https://www.getpawer.app/exercises/poster/band-wood-chopper.webp A diagonal band chop that trains rotational power through the obliques and the entire core — sport-ready strength. https://www.getpawer.app/exercises/video/band-wood-chopper.mp4 5 yes 0.7 https://www.getpawer.app/exercises/barbell-banded-back-squat Barbell Banded Back Squat https://www.getpawer.app/exercises/poster/barbell-banded-back-squat.webp A back squat with bands attached to the bar — adds resistance at the top of the rep where you're strongest. https://www.getpawer.app/exercises/video/barbell-banded-back-squat.mp4 6 yes 0.7 https://www.getpawer.app/exercises/barbell-behind-the-back-30-degree-shrug Barbell Behind The Back 30 Degree Shrug https://www.getpawer.app/exercises/poster/barbell-behind-the-back-30-degree-shrug.webp A barbell shrug performed with the bar behind the body at a 30-degree lean — hits the lower traps and rear delts. https://www.getpawer.app/exercises/video/barbell-behind-the-back-30-degree-shrug.mp4 4 yes 0.7 https://www.getpawer.app/exercises/barbell-bench-press Barbell Bench Press https://www.getpawer.app/exercises/poster/barbell-bench-press.webp The classic horizontal press for chest, triceps, and front-delt strength — the cornerstone of every push day. https://www.getpawer.app/exercises/video/barbell-bench-press.mp4 7 yes 0.7 https://www.getpawer.app/exercises/barbell-bent-over-row Barbell Bent Over Row https://www.getpawer.app/exercises/poster/barbell-bent-over-row.webp A heavy horizontal pull from a hinged position — builds the lats, mid-back, and biceps in one of the most efficient movements in the gym. https://www.getpawer.app/exercises/video/barbell-bent-over-row.mp4 5 yes 0.7 https://www.getpawer.app/exercises/barbell-bent-over-row-overhand Barbell Bent Over Row - Overhand https://www.getpawer.app/exercises/poster/barbell-bent-over-row-overhand.webp A hip-hinged barbell row pulled with palms down to the belly button, loading the lats and mid back together. https://www.getpawer.app/exercises/video/barbell-bent-over-row-overhand.mp4 8 yes 0.7 https://www.getpawer.app/exercises/barbell-clean-and-press Barbell Clean And Press https://www.getpawer.app/exercises/poster/barbell-clean-and-press.webp A full-body lift that pulls the bar from the floor to overhead in two phases — power, posture, and pressing strength in one rep. https://www.getpawer.app/exercises/video/barbell-clean-and-press.mp4 10 yes 0.7 https://www.getpawer.app/exercises/barbell-close-grip-bench-press Barbell Close Grip Bench Press https://www.getpawer.app/exercises/poster/barbell-close-grip-bench-press.webp A narrow-grip horizontal press that loads the triceps hard while still working the chest — the heaviest triceps lift in the gym. https://www.getpawer.app/exercises/video/barbell-close-grip-bench-press.mp4 6 yes 0.7 https://www.getpawer.app/exercises/barbell-curl Barbell Curl https://www.getpawer.app/exercises/poster/barbell-curl.webp The original biceps builder — a standing two-handed curl that loads both arms heavy and trains pure elbow flexion strength. https://www.getpawer.app/exercises/video/barbell-curl.mp4 6 yes 0.7 https://www.getpawer.app/exercises/barbell-deadlift Barbell Deadlift https://www.getpawer.app/exercises/poster/barbell-deadlift.webp The conventional pull from the floor — the gold-standard hinge that loads the back, glutes, and hamstrings heavier than any other lift. https://www.getpawer.app/exercises/video/barbell-deadlift.mp4 7 yes 0.7 https://www.getpawer.app/exercises/barbell-drag-curl Barbell Drag Curl https://www.getpawer.app/exercises/poster/barbell-drag-curl.webp A barbell curl variation that drags the bar up the torso, pulling the elbows back to bias the long head of the biceps. https://www.getpawer.app/exercises/video/barbell-drag-curl.mp4 8 yes 0.7 https://www.getpawer.app/exercises/barbell-floor-press Barbell Floor Press https://www.getpawer.app/exercises/poster/barbell-floor-press.webp A supine barbell press from the floor that stops the elbows at ground level, cutting range and loading the lockout. https://www.getpawer.app/exercises/video/barbell-floor-press.mp4 5 yes 0.7 https://www.getpawer.app/exercises/barbell-front-rack-step-up-knee-drive Barbell Front Rack Step Up Knee Drive https://www.getpawer.app/exercises/poster/barbell-front-rack-step-up-knee-drive.webp A loaded single-leg step-up with a driving knee at the top — quad strength, glute power, and balance under a front-racked bar. https://www.getpawer.app/exercises/video/barbell-front-rack-step-up-knee-drive.mp4 6 yes 0.7 https://www.getpawer.app/exercises/barbell-high-incline-bench-press Barbell High Incline Bench Press https://www.getpawer.app/exercises/poster/barbell-high-incline-bench-press.webp A steep-incline barbell press around 60 degrees that pushes most of the load into the upper chest and front shoulders. https://www.getpawer.app/exercises/video/barbell-high-incline-bench-press.mp4 3 yes 0.7 https://www.getpawer.app/exercises/barbell-hip-thrust Barbell Hip Thrust https://www.getpawer.app/exercises/poster/barbell-hip-thrust.webp A bench supported bridge with a barbell across the hips, driven to full hip extension by the glutes. https://www.getpawer.app/exercises/video/barbell-hip-thrust.mp4 9 yes 0.7 https://www.getpawer.app/exercises/barbell-incline-bench-press Barbell Incline Bench Press https://www.getpawer.app/exercises/poster/barbell-incline-bench-press.webp The 30-to-45-degree incline press that builds the upper chest, front delts, and triceps — the second pillar of any push day. https://www.getpawer.app/exercises/video/barbell-incline-bench-press.mp4 6 yes 0.7 https://www.getpawer.app/exercises/barbell-muscle-snatch Barbell Muscle Snatch https://www.getpawer.app/exercises/poster/barbell-muscle-snatch.webp A snatch variation that pulls the bar from the floor to overhead with no dip under — a strict-strength teaching lift for the snatch. https://www.getpawer.app/exercises/video/barbell-muscle-snatch.mp4 6 yes 0.7 https://www.getpawer.app/exercises/barbell-overhead-press Barbell Overhead Press https://www.getpawer.app/exercises/poster/barbell-overhead-press.webp The standing strict press from shoulders to overhead — the gold-standard test of pure shoulder strength and bracing. https://www.getpawer.app/exercises/video/barbell-overhead-press.mp4 8 yes 0.7 https://www.getpawer.app/exercises/barbell-power-snatch Barbell Power Snatch https://www.getpawer.app/exercises/poster/barbell-power-snatch.webp An explosive pull from the floor to overhead, caught in a quarter squat — full-body power without the depth of a full snatch. https://www.getpawer.app/exercises/video/barbell-power-snatch.mp4 6 yes 0.7 https://www.getpawer.app/exercises/barbell-pullover Barbell Pullover https://www.getpawer.app/exercises/poster/barbell-pullover.webp A bench-based overhead arc that stretches and loads the lats — an old-school accessory for back, chest, and rib-cage development. https://www.getpawer.app/exercises/video/barbell-pullover.mp4 4 yes 0.7 https://www.getpawer.app/exercises/barbell-rack-pull Barbell Rack Pull https://www.getpawer.app/exercises/poster/barbell-rack-pull.webp A partial deadlift pulled from a raised pin position — heavy back loading without the demand of a full lift from the floor. https://www.getpawer.app/exercises/video/barbell-rack-pull.mp4 7 yes 0.7 https://www.getpawer.app/exercises/barbell-reverse-lunge Barbell Reverse Lunge https://www.getpawer.app/exercises/poster/barbell-reverse-lunge.webp A lunge stepped backward with a barbell on the traps, loading the front leg while the rear leg guides balance. https://www.getpawer.app/exercises/video/barbell-reverse-lunge.mp4 9 yes 0.7 https://www.getpawer.app/exercises/barbell-romanian-deadlift Barbell Romanian Deadlift https://www.getpawer.app/exercises/poster/barbell-romanian-deadlift.webp A hip hinge that lowers a barbell along the thighs with the knees barely bent, loading the hamstrings. https://www.getpawer.app/exercises/video/barbell-romanian-deadlift.mp4 4 yes 0.7 https://www.getpawer.app/exercises/barbell-shrug Barbell Shrug https://www.getpawer.app/exercises/poster/barbell-shrug.webp A standing two-handed shrug that loads the upper traps — the classic move for trap thickness and a stronger neck-to-shoulder line. https://www.getpawer.app/exercises/video/barbell-shrug.mp4 10 yes 0.7 https://www.getpawer.app/exercises/barbell-snatch Barbell Snatch https://www.getpawer.app/exercises/poster/barbell-snatch.webp The full Olympic snatch — bar from the floor to overhead in one pull, caught in a deep overhead squat. https://www.getpawer.app/exercises/video/barbell-snatch.mp4 8 yes 0.7 https://www.getpawer.app/exercises/barbell-spinal-jefferson-curl Barbell Spinal Jefferson Curl https://www.getpawer.app/exercises/poster/barbell-spinal-jefferson-curl.webp A slow loaded spinal flexion with a light barbell — a controlled mobility drill that strengthens the back through full forward bending. https://www.getpawer.app/exercises/video/barbell-spinal-jefferson-curl.mp4 7 yes 0.7 https://www.getpawer.app/exercises/barbell-split-squat Barbell Split Squat https://www.getpawer.app/exercises/poster/barbell-split-squat.webp A loaded split-stance squat for single-leg quad and glute strength — the staircase between regular squats and Bulgarian split squats. https://www.getpawer.app/exercises/video/barbell-split-squat.mp4 10 yes 0.7 https://www.getpawer.app/exercises/barbell-squat Barbell Squat https://www.getpawer.app/exercises/poster/barbell-squat.webp The back-loaded barbell squat — the king of lower-body strength training and the standard for measuring leg power. https://www.getpawer.app/exercises/video/barbell-squat.mp4 8 yes 0.7 https://www.getpawer.app/exercises/barbell-step-up-knee-drive Barbell Step Up Knee Drive https://www.getpawer.app/exercises/poster/barbell-step-up-knee-drive.webp A back-racked step-up with a driving knee at the top — single-leg quad and glute strength with explosive hip drive built in. https://www.getpawer.app/exercises/video/barbell-step-up-knee-drive.mp4 6 yes 0.7 https://www.getpawer.app/exercises/barbell-stiff-leg-deadlifts Barbell Stiff Leg Deadlifts https://www.getpawer.app/exercises/poster/barbell-stiff-leg-deadlifts.webp A near-straight-legged hinge from the floor that loads the hamstrings and glutes through a deep stretch — a clean back-of-body builder. https://www.getpawer.app/exercises/video/barbell-stiff-leg-deadlifts.mp4 10 yes 0.7 https://www.getpawer.app/exercises/barbell-thruster Barbell Thruster https://www.getpawer.app/exercises/poster/barbell-thruster.webp A front squat into an overhead press in one motion — the conditioning workhorse that hits legs, shoulders, and lungs at once. https://www.getpawer.app/exercises/video/barbell-thruster.mp4 8 yes 0.7 https://www.getpawer.app/exercises/barbell-upright-row Barbell Upright Row https://www.getpawer.app/exercises/poster/barbell-upright-row.webp A vertical pull from the hips to the chest that loads the side delts and traps — the classic shoulder-width builder. https://www.getpawer.app/exercises/video/barbell-upright-row.mp4 6 yes 0.7 https://www.getpawer.app/exercises/barbell-wrist-curl Barbell Wrist Curl https://www.getpawer.app/exercises/poster/barbell-wrist-curl.webp A small-range wrist flexion that isolates the forearm flexors — the classic finisher for grip strength and forearm size. https://www.getpawer.app/exercises/video/barbell-wrist-curl.mp4 5 yes 0.7 https://www.getpawer.app/exercises/battle-ropes Battle Ropes https://www.getpawer.app/exercises/poster/battle-ropes.webp Anchored rope waves driven from an athletic stance, holding vigorous intensity while arms, trunk and hips all work. https://www.getpawer.app/exercises/video/battle-ropes.mp4 9 yes 0.7 https://www.getpawer.app/exercises/bayesian-curl Bayesian Curl https://www.getpawer.app/exercises/poster/bayesian-curl.webp Single arm cable curl performed with the elbow held behind the torso so the biceps stay loaded in the stretch. https://www.getpawer.app/exercises/video/bayesian-curl.mp4 6 yes 0.7 https://www.getpawer.app/exercises/behind-the-neck-press Behind-the-Neck Press https://www.getpawer.app/exercises/poster/behind-the-neck-press.webp An overhead barbell press with the bar racked behind the neck, demanding full shoulder and thoracic mobility. https://www.getpawer.app/exercises/video/behind-the-neck-press.mp4 7 yes 0.7 https://www.getpawer.app/exercises/belt-squat Belt Squat https://www.getpawer.app/exercises/poster/belt-squat.webp A squat loaded through a hip belt on a machine, so the weight pulls at the hips instead of sitting on the spine. https://www.getpawer.app/exercises/video/belt-squat.mp4 10 yes 0.7 https://www.getpawer.app/exercises/bench-dips Bench Dips https://www.getpawer.app/exercises/poster/bench-dips.webp A bodyweight triceps dip off a bench or chair that builds arm pushing strength — the go-to home and hotel-room arm exercise. https://www.getpawer.app/exercises/video/bench-dips.mp4 5 yes 0.7 https://www.getpawer.app/exercises/bird-dog Bird Dog https://www.getpawer.app/exercises/poster/bird-dog.webp A quadruped core drill that extends one arm and the opposite leg while the trunk resists rotation and extension. https://www.getpawer.app/exercises/video/bird-dog.mp4 7 yes 0.7 https://www.getpawer.app/exercises/bodyweight-alternating-lateral-lunge Bodyweight Alternating Lateral Lunge https://www.getpawer.app/exercises/poster/bodyweight-alternating-lateral-lunge.webp A side-to-side lunge that loads one leg at a time — builds glute and quad strength while opening up the inner thighs and hips. https://www.getpawer.app/exercises/video/bodyweight-alternating-lateral-lunge.mp4 6 yes 0.7 https://www.getpawer.app/exercises/bodyweight-alternating-reverse-lunges Bodyweight Alternating Reverse Lunges https://www.getpawer.app/exercises/poster/bodyweight-alternating-reverse-lunges.webp A backward-stepping lunge that builds the glutes and quads — the knee-friendly cousin of the forward lunge. https://www.getpawer.app/exercises/video/bodyweight-alternating-reverse-lunges.mp4 10 yes 0.7 https://www.getpawer.app/exercises/bodyweight-box-squat Bodyweight Box Squat https://www.getpawer.app/exercises/poster/bodyweight-box-squat.webp A bodyweight squat to a bench or box — the cleanest way to teach squat depth and hip-back mechanics to beginners. https://www.getpawer.app/exercises/video/bodyweight-box-squat.mp4 6 yes 0.7 https://www.getpawer.app/exercises/bodyweight-deadlift Bodyweight Deadlift https://www.getpawer.app/exercises/poster/bodyweight-deadlift.webp An unloaded hip hinge that teaches the deadlift pattern — the safest way to learn how to bend, brace, and stand back up. https://www.getpawer.app/exercises/video/bodyweight-deadlift.mp4 7 yes 0.7 https://www.getpawer.app/exercises/bodyweight-donkey-calf-raise Bodyweight Donkey Calf Raise https://www.getpawer.app/exercises/poster/bodyweight-donkey-calf-raise.webp A bent-over calf raise that targets the gastrocnemius through a deep stretch — the old-school calf builder, no machine needed. https://www.getpawer.app/exercises/video/bodyweight-donkey-calf-raise.mp4 6 yes 0.7 https://www.getpawer.app/exercises/bodyweight-elevated-push-up Bodyweight Elevated Push Up https://www.getpawer.app/exercises/poster/bodyweight-elevated-push-up.webp A push-up with hands raised on a bench or box that scales the difficulty down — the cleanest beginner push-up regression. https://www.getpawer.app/exercises/video/bodyweight-elevated-push-up.mp4 8 yes 0.7 https://www.getpawer.app/exercises/bodyweight-hip-abduction Bodyweight Hip Abduction https://www.getpawer.app/exercises/poster/bodyweight-hip-abduction.webp A side-lying leg lift that targets the glute medius — the small but essential glute exercise for hip stability and shape. https://www.getpawer.app/exercises/video/bodyweight-hip-abduction.mp4 7 yes 0.7 https://www.getpawer.app/exercises/bodyweight-knee-push-ups Bodyweight Knee Push Ups https://www.getpawer.app/exercises/poster/bodyweight-knee-push-ups.webp A push-up done from the knees that drops the load — the first regression that lets beginners actually train the push pattern. https://www.getpawer.app/exercises/video/bodyweight-knee-push-ups.mp4 8 yes 0.7 https://www.getpawer.app/exercises/bodyweight-reverse-lunge Bodyweight Reverse Lunge https://www.getpawer.app/exercises/poster/bodyweight-reverse-lunge.webp A single-leg lunge stepping backward — builds the glutes and quads while staying easy on the front knee. https://www.getpawer.app/exercises/video/bodyweight-reverse-lunge.mp4 9 yes 0.7 https://www.getpawer.app/exercises/bodyweight-russian-twist Bodyweight Russian Twist https://www.getpawer.app/exercises/poster/bodyweight-russian-twist.webp A seated rotational core exercise that twists side to side — the most recognizable oblique builder in any ab program. https://www.getpawer.app/exercises/video/bodyweight-russian-twist.mp4 10 yes 0.7 https://www.getpawer.app/exercises/bodyweight-spinal-jefferson-curl Bodyweight Spinal Jefferson Curl https://www.getpawer.app/exercises/poster/bodyweight-spinal-jefferson-curl.webp A slow, segmented forward fold that mobilizes the entire spine — the gymnastics-staple flexibility drill for stiff backs. https://www.getpawer.app/exercises/video/bodyweight-spinal-jefferson-curl.mp4 10 yes 0.7 https://www.getpawer.app/exercises/bodyweight-squat Bodyweight Squat https://www.getpawer.app/exercises/poster/bodyweight-squat.webp The foundational squat pattern done with just bodyweight — the first leg exercise in any program and the test of clean mechanics. https://www.getpawer.app/exercises/video/bodyweight-squat.mp4 9 yes 0.7 https://www.getpawer.app/exercises/box-jump Box Jump https://www.getpawer.app/exercises/poster/box-jump.webp An explosive jump from the floor onto a box — the clean way to train lower-body power without high-impact landings. https://www.getpawer.app/exercises/video/box-jump.mp4 10 yes 0.7 https://www.getpawer.app/exercises/breaststroke-swim Breaststroke Swim https://www.getpawer.app/exercises/poster/breaststroke-swim.webp Prone simultaneous-stroke swimming that pairs a wide sweeping arm pull with a whip kick driven by the inner thighs. https://www.getpawer.app/exercises/video/breaststroke-swim.mp4 5 yes 0.7 https://www.getpawer.app/exercises/bulgarian-split-squat Bulgarian Split Squat https://www.getpawer.app/exercises/poster/bulgarian-split-squat.webp A rear-foot-elevated split squat that punishes one leg at a time — the most effective single-leg builder in any program. https://www.getpawer.app/exercises/video/bulgarian-split-squat.mp4 8 yes 0.7 https://www.getpawer.app/exercises/burpee Burpee https://www.getpawer.app/exercises/poster/burpee.webp A squat-thrust into a push-up into a jump — the full-body conditioning move that hits everything in one rep. https://www.getpawer.app/exercises/video/burpee.mp4 10 yes 0.7 https://www.getpawer.app/exercises/butterfly-swim Butterfly Swim https://www.getpawer.app/exercises/poster/butterfly-swim.webp Simultaneous double-arm swimming timed to a dolphin kick, with the body undulating around the hips through every cycle. https://www.getpawer.app/exercises/video/butterfly-swim.mp4 5 yes 0.7 https://www.getpawer.app/exercises/cable-30-degree-shrug Cable 30 Degree Shrug https://www.getpawer.app/exercises/poster/cable-30-degree-shrug.webp A cable shrug performed at a 30-degree angle that loads the upper traps along their natural fiber line — the smarter shrug variation. https://www.getpawer.app/exercises/video/cable-30-degree-shrug.mp4 6 yes 0.7 https://www.getpawer.app/exercises/cable-bar-curl Cable Bar Curl https://www.getpawer.app/exercises/poster/cable-bar-curl.webp A two-handed cable curl using a straight bar attachment that hammers the biceps with constant tension from bottom to top. https://www.getpawer.app/exercises/video/cable-bar-curl.mp4 8 yes 0.7 https://www.getpawer.app/exercises/cable-bar-face-pull Cable Bar Face Pull https://www.getpawer.app/exercises/poster/cable-bar-face-pull.webp A high-cable face pull using a straight bar that targets the rear delts and upper-back posture muscles. https://www.getpawer.app/exercises/video/cable-bar-face-pull.mp4 5 yes 0.7 https://www.getpawer.app/exercises/cable-bar-pushdown Cable Bar Pushdown https://www.getpawer.app/exercises/poster/cable-bar-pushdown.webp A standing triceps pushdown using a straight bar attachment — the most efficient way to isolate the triceps with cables. https://www.getpawer.app/exercises/video/cable-bar-pushdown.mp4 7 yes 0.7 https://www.getpawer.app/exercises/cable-bench-chest-fly Cable Bench Chest Fly https://www.getpawer.app/exercises/poster/cable-bench-chest-fly.webp A bench-supported cable fly that puts the chest under deep stretch with constant tension top to bottom. https://www.getpawer.app/exercises/video/cable-bench-chest-fly.mp4 9 yes 0.7 https://www.getpawer.app/exercises/cable-bench-press Cable Bench Press https://www.getpawer.app/exercises/poster/cable-bench-press.webp A bench-supported cable press that trains the chest and triceps with smooth, constant tension through the full press. https://www.getpawer.app/exercises/video/cable-bench-press.mp4 9 yes 0.7 https://www.getpawer.app/exercises/cable-bench-straight-leg-kickback Cable Bench Straight Leg Kickback https://www.getpawer.app/exercises/poster/cable-bench-straight-leg-kickback.webp A bench-supported cable kickback that isolates the glutes with a straight-leg drive against constant cable tension. https://www.getpawer.app/exercises/video/cable-bench-straight-leg-kickback.mp4 9 yes 0.7 https://www.getpawer.app/exercises/cable-chest-press Cable Chest Press https://www.getpawer.app/exercises/poster/cable-chest-press.webp A standing cable press that trains the chest, triceps, and front delts through a horizontal push pattern with constant tension. https://www.getpawer.app/exercises/video/cable-chest-press.mp4 7 yes 0.7 https://www.getpawer.app/exercises/cable-decline-bench-press Cable Decline Bench Press https://www.getpawer.app/exercises/poster/cable-decline-bench-press.webp A decline cable press performed on a bench that targets the lower chest with smooth constant tension. https://www.getpawer.app/exercises/video/cable-decline-bench-press.mp4 9 yes 0.7 https://www.getpawer.app/exercises/cable-external-rotation Cable External Rotation https://www.getpawer.app/exercises/poster/cable-external-rotation.webp A cable rotator cuff drill that rotates the forearm away from the stomach with the elbow fixed against the ribs. https://www.getpawer.app/exercises/video/cable-external-rotation.mp4 3 yes 0.7 https://www.getpawer.app/exercises/cable-front-raise Cable Front Raise https://www.getpawer.app/exercises/poster/cable-front-raise.webp A two-handed front raise with the cable running between your legs, holding the front deltoid under load from the bottom up. https://www.getpawer.app/exercises/video/cable-front-raise.mp4 8 yes 0.7 https://www.getpawer.app/exercises/cable-high-to-low-fly Cable High-to-Low Fly https://www.getpawer.app/exercises/poster/cable-high-to-low-fly.webp Standing cable fly that sweeps both handles down and together from high pulleys to load the lower chest. https://www.getpawer.app/exercises/video/cable-high-to-low-fly.mp4 7 yes 0.7 https://www.getpawer.app/exercises/cable-hip-abduction Cable Hip Abduction https://www.getpawer.app/exercises/poster/cable-hip-abduction.webp A standing cable exercise that lifts one straight leg out to the side, isolating the hip abductors. https://www.getpawer.app/exercises/video/cable-hip-abduction.mp4 9 yes 0.7 https://www.getpawer.app/exercises/cable-incline-bench-press Cable Incline Bench Press https://www.getpawer.app/exercises/poster/cable-incline-bench-press.webp An incline cable press that targets the upper chest and triceps with constant tension through every inch of the press. https://www.getpawer.app/exercises/video/cable-incline-bench-press.mp4 8 yes 0.7 https://www.getpawer.app/exercises/cable-kickback Cable Kickback https://www.getpawer.app/exercises/poster/cable-kickback.webp Standing single leg hip extension against a low cable that isolates the glutes through a controlled range. https://www.getpawer.app/exercises/video/cable-kickback.mp4 5 yes 0.7 https://www.getpawer.app/exercises/cable-low-single-arm-lateral-raise Cable Low Single Arm Lateral Raise https://www.getpawer.app/exercises/poster/cable-low-single-arm-lateral-raise.webp A one-arm lateral raise from a low cable pulley, with the cable crossing the body to load the side of the shoulder. https://www.getpawer.app/exercises/video/cable-low-single-arm-lateral-raise.mp4 9 yes 0.7 https://www.getpawer.app/exercises/cable-low-to-high-fly Cable Low-to-High Fly https://www.getpawer.app/exercises/poster/cable-low-to-high-fly.webp Standing cable fly driven upward and inward from low pulleys so the upper chest does the adduction work. https://www.getpawer.app/exercises/video/cable-low-to-high-fly.mp4 8 yes 0.7 https://www.getpawer.app/exercises/cable-overhead-press Cable Overhead Press https://www.getpawer.app/exercises/poster/cable-overhead-press.webp A standing cable press overhead that builds the front and side shoulders with smooth constant tension top to bottom. https://www.getpawer.app/exercises/video/cable-overhead-press.mp4 10 yes 0.7 https://www.getpawer.app/exercises/cable-pec-fly Cable Pec Fly https://www.getpawer.app/exercises/poster/cable-pec-fly.webp A standing cable fly that isolates the chest with constant tension from a deep stretch to a hard squeeze. https://www.getpawer.app/exercises/video/cable-pec-fly.mp4 7 yes 0.7 https://www.getpawer.app/exercises/cable-pull-through Cable Pull Through https://www.getpawer.app/exercises/poster/cable-pull-through.webp A cable-loaded hip hinge that pulls resistance forward from between the legs, driving the glutes with little spinal load. https://www.getpawer.app/exercises/video/cable-pull-through.mp4 3 yes 0.7 https://www.getpawer.app/exercises/machine-face-pulls Cable Rope Face Pulls https://www.getpawer.app/exercises/poster/machine-face-pulls.webp A high-cable rope pull to the face that trains the rear delts and upper back — the go-to fix for forward-rolled shoulders. https://www.getpawer.app/exercises/video/machine-face-pulls.mp4 9 yes 0.7 https://www.getpawer.app/exercises/cable-rope-hammer-curl Cable Rope Hammer Curl https://www.getpawer.app/exercises/poster/cable-rope-hammer-curl.webp Standing cable curl on a rope with a neutral grip that loads the biceps, brachialis and forearms together. https://www.getpawer.app/exercises/video/cable-rope-hammer-curl.mp4 7 yes 0.7 https://www.getpawer.app/exercises/cable-rope-kneeling-face-pull Cable Rope Kneeling Face Pull https://www.getpawer.app/exercises/poster/cable-rope-kneeling-face-pull.webp A kneeling rope face pull that locks out body english and isolates the rear delts and mid-back. https://www.getpawer.app/exercises/video/cable-rope-kneeling-face-pull.mp4 9 yes 0.7 https://www.getpawer.app/exercises/cable-rope-overhead-tricep-extension Cable Rope Overhead Tricep Extension https://www.getpawer.app/exercises/poster/cable-rope-overhead-tricep-extension.webp Overhead rope extension from a high pulley that stretches the triceps long head before every elbow extension. https://www.getpawer.app/exercises/video/cable-rope-overhead-tricep-extension.mp4 5 yes 0.7 https://www.getpawer.app/exercises/cable-rope-pullover Cable Rope Pullover https://www.getpawer.app/exercises/poster/cable-rope-pullover.webp Straight-arm cable pullover with a rope that extends the shoulders and drives the lats through a long range. https://www.getpawer.app/exercises/video/cable-rope-pullover.mp4 10 yes 0.7 https://www.getpawer.app/exercises/cable-rope-pushdown Cable Rope Pushdown https://www.getpawer.app/exercises/poster/cable-rope-pushdown.webp A standing triceps pushdown using a rope attachment that lets the hands separate for a deeper triceps squeeze. https://www.getpawer.app/exercises/video/cable-rope-pushdown.mp4 8 yes 0.7 https://www.getpawer.app/exercises/cable-row-bar-standing-row Cable Row Bar Standing Row https://www.getpawer.app/exercises/poster/cable-row-bar-standing-row.webp A standing horizontal cable row using a straight bar that builds the lats, mid-back, and biceps. https://www.getpawer.app/exercises/video/cable-row-bar-standing-row.mp4 9 yes 0.7 https://www.getpawer.app/exercises/cable-seated-rope-face-pull Cable Seated Rope Face Pull https://www.getpawer.app/exercises/poster/cable-seated-rope-face-pull.webp A seated rope face pull that removes body english and isolates the rear delts and upper back. https://www.getpawer.app/exercises/video/cable-seated-rope-face-pull.mp4 3 yes 0.7 https://www.getpawer.app/exercises/cable-side-bend Cable Side Bend https://www.getpawer.app/exercises/poster/cable-side-bend.webp A standing cable side bend that loads the obliques against constant tension for a stronger, more defined waist. https://www.getpawer.app/exercises/video/cable-side-bend.mp4 8 yes 0.7 https://www.getpawer.app/exercises/cable-single-arm-neutral-grip-row Cable Single Arm Neutral Grip Row https://www.getpawer.app/exercises/poster/cable-single-arm-neutral-grip-row.webp A single-arm cable row with a neutral-grip handle that builds the lats and biceps one side at a time. https://www.getpawer.app/exercises/video/cable-single-arm-neutral-grip-row.mp4 9 yes 0.7 https://www.getpawer.app/exercises/cable-single-arm-rope-pushdown Cable Single Arm Rope Pushdown https://www.getpawer.app/exercises/poster/cable-single-arm-rope-pushdown.webp A one-arm rope pushdown that isolates each triceps independently for a deeper squeeze and better symmetry. https://www.getpawer.app/exercises/video/cable-single-arm-rope-pushdown.mp4 5 yes 0.7 https://www.getpawer.app/exercises/cable-single-arm-underhand-grip-row Cable Single Arm Underhand Grip Row https://www.getpawer.app/exercises/poster/cable-single-arm-underhand-grip-row.webp A single-arm cable row with an underhand grip that bias the lats and lower lats with deeper biceps engagement. https://www.getpawer.app/exercises/video/cable-single-arm-underhand-grip-row.mp4 9 yes 0.7 https://www.getpawer.app/exercises/cable-single-leg-laying-leg-curl Cable Single Leg Laying Leg Curl https://www.getpawer.app/exercises/poster/cable-single-leg-laying-leg-curl.webp Prone single leg curl with an ankle cuff on a low cable that isolates one hamstring at a time. https://www.getpawer.app/exercises/video/cable-single-leg-laying-leg-curl.mp4 6 yes 0.7 https://www.getpawer.app/exercises/cable-standing-low-to-high-wood-chopper Cable Standing Low To High Wood Chopper https://www.getpawer.app/exercises/poster/cable-standing-low-to-high-wood-chopper.webp A standing low-to-high cable chop that builds rotational power through the obliques and full midsection. https://www.getpawer.app/exercises/video/cable-standing-low-to-high-wood-chopper.mp4 7 yes 0.7 https://www.getpawer.app/exercises/cable-standing-single-arm-chest-press Cable Standing Single Arm Chest Press https://www.getpawer.app/exercises/poster/cable-standing-single-arm-chest-press.webp A standing one-arm cable press that trains the chest, front delts, and triceps while exposing side-to-side strength gaps. https://www.getpawer.app/exercises/video/cable-standing-single-arm-chest-press.mp4 6 yes 0.7 https://www.getpawer.app/exercises/cable-supinating-row Cable Supinating Row https://www.getpawer.app/exercises/poster/cable-supinating-row.webp A horizontal cable row that rotates the palms up at the finish to load the lats and biceps in the same pull. https://www.getpawer.app/exercises/video/cable-supinating-row.mp4 10 yes 0.7 https://www.getpawer.app/exercises/cable-wood-chopper Cable Wood Chopper https://www.getpawer.app/exercises/poster/cable-wood-chopper.webp A diagonal cable rotation that trains the obliques to drive force from a high anchor down across the body. https://www.getpawer.app/exercises/video/cable-wood-chopper.mp4 8 yes 0.7 https://www.getpawer.app/exercises/cable-wrist-curl Cable Wrist Curl https://www.getpawer.app/exercises/poster/cable-wrist-curl.webp Seated cable wrist curl with the forearms braced that isolates wrist flexion and builds grip strength. https://www.getpawer.app/exercises/video/cable-wrist-curl.mp4 9 yes 0.7 https://www.getpawer.app/exercises/horizontal-leg-press-calf-press Calf Press https://www.getpawer.app/exercises/poster/horizontal-leg-press-calf-press.webp A plantar flexion press on a horizontal leg press, driving the plate with the balls of the feet only. https://www.getpawer.app/exercises/video/horizontal-leg-press-calf-press.mp4 5 yes 0.7 https://www.getpawer.app/exercises/captains-chair-knee-raise Captain's Chair Knee Raise https://www.getpawer.app/exercises/poster/captains-chair-knee-raise.webp A supported hanging knee raise from a captain's chair station, curling the pelvis to load the abdominals directly. https://www.getpawer.app/exercises/video/captains-chair-knee-raise.mp4 9 yes 0.7 https://www.getpawer.app/exercises/chest-supported-dumbbell-row Chest-Supported Dumbbell Row https://www.getpawer.app/exercises/poster/chest-supported-dumbbell-row.webp A prone incline dumbbell row that removes the hinge so the mid back and lats work without lower back load. https://www.getpawer.app/exercises/video/chest-supported-dumbbell-row.mp4 7 yes 0.7 https://www.getpawer.app/exercises/chest-supported-t-bar-row Chest-Supported T-Bar Row https://www.getpawer.app/exercises/poster/chest-supported-t-bar-row.webp A plate-loaded T-bar row taken from a prone chest pad, so the mid back and lats pull without a free hinge. https://www.getpawer.app/exercises/video/chest-supported-t-bar-row.mp4 9 yes 0.7 https://www.getpawer.app/exercises/chin-ups Chin Ups https://www.getpawer.app/exercises/poster/chin-ups.webp A vertical bodyweight pull with palms facing you that builds the lats, biceps, and grip in one of the most honest strength tests there is. https://www.getpawer.app/exercises/video/chin-ups.mp4 6 yes 0.7 https://www.getpawer.app/exercises/close-grip-barbell-curl Close-Grip Barbell Curl https://www.getpawer.app/exercises/poster/close-grip-barbell-curl.webp Standing barbell curl with the hands set inside shoulder width, shifting emphasis toward the outer biceps. https://www.getpawer.app/exercises/video/close-grip-barbell-curl.mp4 6 yes 0.7 https://www.getpawer.app/exercises/cossack-squat Cossack Squat https://www.getpawer.app/exercises/poster/cossack-squat.webp A deep sideways squat on one leg with the other leg extended straight, worked in the frontal plane. https://www.getpawer.app/exercises/video/cossack-squat.mp4 10 yes 0.7 https://www.getpawer.app/exercises/cross-body-hammer-curl Cross-Body Hammer Curl https://www.getpawer.app/exercises/poster/cross-body-hammer-curl.webp Dumbbell hammer curl swept diagonally across the torso, loading the biceps, brachialis and forearms. https://www.getpawer.app/exercises/video/cross-body-hammer-curl.mp4 9 yes 0.7 https://www.getpawer.app/exercises/cuban-press Cuban Press https://www.getpawer.app/exercises/poster/cuban-press.webp A three-phase dumbbell drill that links an upright row, an external rotation and an overhead press in one rep. https://www.getpawer.app/exercises/video/cuban-press.mp4 7 yes 0.7 https://www.getpawer.app/exercises/cycling-cooldown Cycling Cooldown https://www.getpawer.app/exercises/poster/cycling-cooldown.webp Seated wide-leg forward stretch used after riding, opening the inner thighs with the hamstrings and calves along for it. https://www.getpawer.app/exercises/video/cycling-cooldown.mp4 9 yes 0.7 https://www.getpawer.app/exercises/cycling-intervals Cycling Intervals https://www.getpawer.app/exercises/poster/cycling-intervals.webp Seated cycling run as repeated hard efforts with recoveries between them, holding a stable position throughout. https://www.getpawer.app/exercises/video/cycling-intervals.mp4 10 yes 0.7 https://www.getpawer.app/exercises/cycling-sprint Cycling Sprint https://www.getpawer.app/exercises/poster/cycling-sprint.webp Maximal short cycling efforts where output peaks in seconds and the quads carry the load through every pedal stroke. https://www.getpawer.app/exercises/video/cycling-sprint.mp4 10 yes 0.7 https://www.getpawer.app/exercises/cycling-warmup Cycling Warmup https://www.getpawer.app/exercises/poster/cycling-warmup.webp Standing dynamic warm-up drill performed before a ride, raising one knee at a time through a controlled full range. https://www.getpawer.app/exercises/video/cycling-warmup.mp4 5 yes 0.7 https://www.getpawer.app/exercises/dead-bug Dead Bug https://www.getpawer.app/exercises/poster/dead-bug.webp A supine anti-extension core drill that lowers one arm and the opposite leg while the lower back stays pinned down. https://www.getpawer.app/exercises/video/dead-bug.mp4 7 yes 0.7 https://www.getpawer.app/exercises/dead-hang Dead Hang https://www.getpawer.app/exercises/poster/dead-hang.webp An isometric hang from an overhead bar that loads the grip and forearm flexors while the upper body decompresses. https://www.getpawer.app/exercises/video/dead-hang.mp4 7 yes 0.7 https://www.getpawer.app/exercises/decline-barbell-bench-press Decline Barbell Bench Press https://www.getpawer.app/exercises/poster/decline-barbell-bench-press.webp Barbell press performed head-down on a decline bench, driving from just below the sternum to full extension. https://www.getpawer.app/exercises/video/decline-barbell-bench-press.mp4 8 yes 0.7 https://www.getpawer.app/exercises/decline-crunch Decline Crunch https://www.getpawer.app/exercises/poster/decline-crunch.webp A partial-range trunk curl on a decline bench that keeps the lower back down and loads the abdominals against gravity. https://www.getpawer.app/exercises/video/decline-crunch.mp4 7 yes 0.7 https://www.getpawer.app/exercises/decline-machine-chest-press Decline Machine Chest Press https://www.getpawer.app/exercises/poster/decline-machine-chest-press.webp Seated machine press on a downward path that loads the lower chest without a decline bench or a spotter. https://www.getpawer.app/exercises/video/decline-machine-chest-press.mp4 10 yes 0.7 https://www.getpawer.app/exercises/decline-push-up Decline Push Up https://www.getpawer.app/exercises/poster/decline-push-up.webp A push up with feet elevated on a bench or step that biases the upper chest, front delts, and triceps without any equipment. https://www.getpawer.app/exercises/video/decline-push-up.mp4 5 yes 0.7 https://www.getpawer.app/exercises/decline-sit-up Decline Sit-Up https://www.getpawer.app/exercises/poster/decline-sit-up.webp A full-range sit-up on a decline bench, bringing the chest toward the thighs against a steeper gravity angle. https://www.getpawer.app/exercises/video/decline-sit-up.mp4 9 yes 0.7 https://www.getpawer.app/exercises/deficit-deadlift Deficit Deadlift https://www.getpawer.app/exercises/poster/deficit-deadlift.webp A conventional deadlift pulled while standing on a raised platform, adding range at the bottom of the lift. https://www.getpawer.app/exercises/video/deficit-deadlift.mp4 8 yes 0.7 https://www.getpawer.app/exercises/deficit-dumbbell-romanian-deadlift Deficit Dumbbell Romanian Deadlift https://www.getpawer.app/exercises/poster/deficit-dumbbell-romanian-deadlift.webp A dumbbell Romanian deadlift performed from a raised platform so the hamstrings work through a longer range. https://www.getpawer.app/exercises/video/deficit-dumbbell-romanian-deadlift.mp4 10 yes 0.7 https://www.getpawer.app/exercises/diamond-push-ups Diamond Push Ups https://www.getpawer.app/exercises/poster/diamond-push-ups.webp A close-hand push up where the thumbs and index fingers form a diamond — turning a chest move into a triceps builder. https://www.getpawer.app/exercises/video/diamond-push-ups.mp4 6 yes 0.7 https://www.getpawer.app/exercises/dumbbell-alternating-forward-lunge Dumbbell Alternating Forward Lunge https://www.getpawer.app/exercises/poster/dumbbell-alternating-forward-lunge.webp A loaded forward lunge that alternates legs each rep — training the quads, glutes, and balance one side at a time. https://www.getpawer.app/exercises/video/dumbbell-alternating-forward-lunge.mp4 10 yes 0.7 https://www.getpawer.app/exercises/dumbbell-back-extension Dumbbell Back Extension https://www.getpawer.app/exercises/poster/dumbbell-back-extension.webp A loaded back extension on a 45-degree bench, holding a dumbbell at the chest to add resistance to the hip hinge. https://www.getpawer.app/exercises/video/dumbbell-back-extension.mp4 10 yes 0.7 https://www.getpawer.app/exercises/dumbbell-bench-press Dumbbell Bench Press https://www.getpawer.app/exercises/poster/dumbbell-bench-press.webp The dumbbell version of the classic bench press — a deeper-range chest builder with friendlier shoulders than a barbell. https://www.getpawer.app/exercises/video/dumbbell-bench-press.mp4 10 yes 0.7 https://www.getpawer.app/exercises/dumbbell-bulgarian-split-squat Dumbbell Bulgarian Split Squat https://www.getpawer.app/exercises/poster/dumbbell-bulgarian-split-squat.webp A rear-foot-elevated split squat loaded with dumbbells — one of the highest-return single-leg exercises for quads and glutes. https://www.getpawer.app/exercises/video/dumbbell-bulgarian-split-squat.mp4 6 yes 0.7 https://www.getpawer.app/exercises/dumbbell-chest-fly Dumbbell Chest Fly https://www.getpawer.app/exercises/poster/dumbbell-chest-fly.webp A wide-arc dumbbell fly that isolates the chest through a long stretch and tight squeeze at the top. https://www.getpawer.app/exercises/video/dumbbell-chest-fly.mp4 10 yes 0.7 https://www.getpawer.app/exercises/dumbbell-concentration-curl Dumbbell Concentration Curl https://www.getpawer.app/exercises/poster/dumbbell-concentration-curl.webp A seated single-arm curl with the elbow braced against the inner thigh — pure biceps, no body english. https://www.getpawer.app/exercises/video/dumbbell-concentration-curl.mp4 10 yes 0.7 https://www.getpawer.app/exercises/dumbbell-cossack-squat Dumbbell Cossack Squat https://www.getpawer.app/exercises/poster/dumbbell-cossack-squat.webp A deep sideways squat on one leg holding a dumbbell at the chest as a counterbalance and a load. https://www.getpawer.app/exercises/video/dumbbell-cossack-squat.mp4 10 yes 0.7 https://www.getpawer.app/exercises/dumbbell-cross-body-romanian-deadlift Dumbbell Cross Body Romanian Deadlift https://www.getpawer.app/exercises/poster/dumbbell-cross-body-romanian-deadlift.webp A single-leg Romanian deadlift where the dumbbell tracks across the body — biasing the working glute and hamstring through a long hinge. https://www.getpawer.app/exercises/video/dumbbell-cross-body-romanian-deadlift.mp4 7 yes 0.7 https://www.getpawer.app/exercises/dumbbell-curl Dumbbell Curl https://www.getpawer.app/exercises/poster/dumbbell-curl.webp The standard standing dumbbell biceps curl — the most-used arm exercise in any program, anywhere. https://www.getpawer.app/exercises/video/dumbbell-curl.mp4 6 yes 0.7 https://www.getpawer.app/exercises/dumbbell-deadlift Dumbbell Deadlift https://www.getpawer.app/exercises/poster/dumbbell-deadlift.webp A hip driven pull with a dumbbell in each hand, lowered down the front of the legs and driven back up. https://www.getpawer.app/exercises/video/dumbbell-deadlift.mp4 4 yes 0.7 https://www.getpawer.app/exercises/dumbbell-decline-bench-press Dumbbell Decline Bench Press https://www.getpawer.app/exercises/poster/dumbbell-decline-bench-press.webp A decline-bench dumbbell press that biases the lower chest while still working the triceps and front shoulders. https://www.getpawer.app/exercises/video/dumbbell-decline-bench-press.mp4 9 yes 0.7 https://www.getpawer.app/exercises/dumbbell-decline-chest-fly Dumbbell Decline Chest Fly https://www.getpawer.app/exercises/poster/dumbbell-decline-chest-fly.webp A decline-bench dumbbell fly that isolates the lower chest through a long stretch and a tight top-end squeeze. https://www.getpawer.app/exercises/video/dumbbell-decline-chest-fly.mp4 10 yes 0.7 https://www.getpawer.app/exercises/dumbbell-decline-skullcrusher Dumbbell Decline Skullcrusher https://www.getpawer.app/exercises/poster/dumbbell-decline-skullcrusher.webp A decline-bench dumbbell triceps extension that biases the long head through a deep, stretched range. https://www.getpawer.app/exercises/video/dumbbell-decline-skullcrusher.mp4 10 yes 0.7 https://www.getpawer.app/exercises/dumbbell-feet-elevated-glute-bridge Dumbbell Feet Elevated Glute Bridge https://www.getpawer.app/exercises/poster/dumbbell-feet-elevated-glute-bridge.webp A glute bridge with feet up on a bench and a dumbbell across the hips — a longer-range variation that hits the glutes harder. https://www.getpawer.app/exercises/video/dumbbell-feet-elevated-glute-bridge.mp4 10 yes 0.7 https://www.getpawer.app/exercises/dumbbell-figure-four-heels-elevated-hip-thrust Dumbbell Figure Four Heels Elevated Hip Thrust https://www.getpawer.app/exercises/poster/dumbbell-figure-four-heels-elevated-hip-thrust.webp A single-leg hip thrust where the free leg crosses into a figure-four — isolating one glute through a deep range. https://www.getpawer.app/exercises/video/dumbbell-figure-four-heels-elevated-hip-thrust.mp4 6 yes 0.7 https://www.getpawer.app/exercises/dumbbell-front-raise Dumbbell Front Raise https://www.getpawer.app/exercises/poster/dumbbell-front-raise.webp A standing dumbbell raise to shoulder height that isolates the front delts in a clean, controlled arc. https://www.getpawer.app/exercises/video/dumbbell-front-raise.mp4 6 yes 0.7 https://www.getpawer.app/exercises/dumbbell-front-squat Dumbbell Front Squat https://www.getpawer.app/exercises/poster/dumbbell-front-squat.webp A squat with a dumbbell held at each shoulder, front loading the body to keep the torso upright. https://www.getpawer.app/exercises/video/dumbbell-front-squat.mp4 4 yes 0.7 https://www.getpawer.app/exercises/dumbbell-front-squat-tempo Dumbbell Front Squat (Tempo) https://www.getpawer.app/exercises/poster/dumbbell-front-squat-tempo.webp A dumbbell front squat performed to a prescribed slow tempo, with a deliberately long lowering phase. https://www.getpawer.app/exercises/video/dumbbell-front-squat-tempo.mp4 10 yes 0.7 https://www.getpawer.app/exercises/dumbbell-goblet-alternating-curtsy-lunge Dumbbell Goblet Alternating Curtsy Lunge https://www.getpawer.app/exercises/poster/dumbbell-goblet-alternating-curtsy-lunge.webp A loaded curtsy lunge held in goblet position — alternating sides each rep to train the glutes through a cross-body angle. https://www.getpawer.app/exercises/video/dumbbell-goblet-alternating-curtsy-lunge.mp4 10 yes 0.7 https://www.getpawer.app/exercises/dumbbell-goblet-bulgarian-split-squat Dumbbell Goblet Bulgarian Split Squat https://www.getpawer.app/exercises/poster/dumbbell-goblet-bulgarian-split-squat.webp A rear-foot-elevated split squat loaded at the chest — the go-to single-leg builder for quads, glutes, and balance. https://www.getpawer.app/exercises/video/dumbbell-goblet-bulgarian-split-squat.mp4 9 yes 0.7 https://www.getpawer.app/exercises/dumbbell-goblet-forward-lunge Dumbbell Goblet Forward Lunge https://www.getpawer.app/exercises/poster/dumbbell-goblet-forward-lunge.webp A stepping forward lunge with a dumbbell held at the chest — trains the quads, glutes, and stride mechanics in one move. https://www.getpawer.app/exercises/video/dumbbell-goblet-forward-lunge.mp4 6 yes 0.7 https://www.getpawer.app/exercises/dumbbell-goblet-reverse-lunge Dumbbell Goblet Reverse Lunge https://www.getpawer.app/exercises/poster/dumbbell-goblet-reverse-lunge.webp A back-stepping lunge with a goblet-held dumbbell — easier on the knees and more glute-dominant than the forward version. https://www.getpawer.app/exercises/video/dumbbell-goblet-reverse-lunge.mp4 6 yes 0.7 https://www.getpawer.app/exercises/dumbbell-goblet-split-squat Dumbbell Goblet Split Squat https://www.getpawer.app/exercises/poster/dumbbell-goblet-split-squat.webp A static, both-feet-planted split stance loaded at the chest — the gateway single-leg exercise for quads and glutes. https://www.getpawer.app/exercises/video/dumbbell-goblet-split-squat.mp4 8 yes 0.7 https://www.getpawer.app/exercises/dumbbell-goblet-squat Dumbbell Goblet Squat https://www.getpawer.app/exercises/poster/dumbbell-goblet-squat.webp A bodyweight-style squat loaded with one dumbbell at the chest — the cleanest way to teach the squat pattern. https://www.getpawer.app/exercises/video/dumbbell-goblet-squat.mp4 10 yes 0.7 https://www.getpawer.app/exercises/dumbbell-hammer-curl Dumbbell Hammer Curl https://www.getpawer.app/exercises/poster/dumbbell-hammer-curl.webp A neutral-grip dumbbell curl that builds the brachialis and forearms — the arm-thickness curl every program needs. https://www.getpawer.app/exercises/video/dumbbell-hammer-curl.mp4 9 yes 0.7 https://www.getpawer.app/exercises/dumbbell-heels-elevated-hip-thrust Dumbbell Heels Elevated Hip Thrust https://www.getpawer.app/exercises/poster/dumbbell-heels-elevated-hip-thrust.webp A hip thrust with the heels elevated and a dumbbell on the hips — biases the glutes and lengthens the working range. https://www.getpawer.app/exercises/video/dumbbell-heels-elevated-hip-thrust.mp4 6 yes 0.7 https://www.getpawer.app/exercises/dumbbell-incline-bench-press Dumbbell Incline Bench Press https://www.getpawer.app/exercises/poster/dumbbell-incline-bench-press.webp An inclined dumbbell press that targets the upper chest, front delts, and triceps — the cornerstone upper-chest lift. https://www.getpawer.app/exercises/video/dumbbell-incline-bench-press.mp4 10 yes 0.7 https://www.getpawer.app/exercises/dumbbell-incline-chest-fly Dumbbell Incline Chest Fly https://www.getpawer.app/exercises/poster/dumbbell-incline-chest-fly.webp An incline-bench dumbbell fly that isolates the upper chest through a deep stretch and clean squeeze at the top. https://www.getpawer.app/exercises/video/dumbbell-incline-chest-fly.mp4 10 yes 0.7 https://www.getpawer.app/exercises/dumbbell-incline-curl Dumbbell Incline Curl https://www.getpawer.app/exercises/poster/dumbbell-incline-curl.webp A seated curl on an incline bench that stretches the biceps long-head before each rep — the cleanest peak-builder. https://www.getpawer.app/exercises/video/dumbbell-incline-curl.mp4 7 yes 0.7 https://www.getpawer.app/exercises/dumbbell-incline-front-raise Dumbbell Incline Front Raise https://www.getpawer.app/exercises/poster/dumbbell-incline-front-raise.webp A front raise performed face-down on an incline bench — isolates the front shoulders through a fuller range than the standing version. https://www.getpawer.app/exercises/video/dumbbell-incline-front-raise.mp4 8 yes 0.7 https://www.getpawer.app/exercises/dumbbell-incline-hammer-curl Dumbbell Incline Hammer Curl https://www.getpawer.app/exercises/poster/dumbbell-incline-hammer-curl.webp A neutral-grip curl done seated on an incline bench — combines the hammer grip with a deep biceps stretch for arm thickness. https://www.getpawer.app/exercises/video/dumbbell-incline-hammer-curl.mp4 9 yes 0.7 https://www.getpawer.app/exercises/dumbbell-lateral-lunge Dumbbell Lateral Lunge https://www.getpawer.app/exercises/poster/dumbbell-lateral-lunge.webp A sideways lunge holding a dumbbell in each hand, loading one hip while the other leg stays straight. https://www.getpawer.app/exercises/video/dumbbell-lateral-lunge.mp4 9 yes 0.7 https://www.getpawer.app/exercises/dumbbell-lateral-raise Dumbbell Lateral Raise https://www.getpawer.app/exercises/poster/dumbbell-lateral-raise.webp A standing dumbbell raise out to the sides — the foundational isolation for the side delts and shoulder width. https://www.getpawer.app/exercises/video/dumbbell-lateral-raise.mp4 9 yes 0.7 https://www.getpawer.app/exercises/dumbbell-lying-reverse-fly Dumbbell Laying Reverse Fly https://www.getpawer.app/exercises/poster/dumbbell-laying-reverse-fly.webp A chest-down reverse fly on an incline bench that isolates the rear delts and upper back without lower-back strain. https://www.getpawer.app/exercises/video/dumbbell-laying-reverse-fly.mp4 10 yes 0.7 https://www.getpawer.app/exercises/dumbbell-leg-curl Dumbbell Leg Curl https://www.getpawer.app/exercises/poster/dumbbell-leg-curl.webp A prone leg curl performed by squeezing a dumbbell between the feet — the hamstring isolation that needs no machine. https://www.getpawer.app/exercises/video/dumbbell-leg-curl.mp4 10 yes 0.7 https://www.getpawer.app/exercises/dumbbell-overhead-squat Dumbbell Overhead Squat https://www.getpawer.app/exercises/poster/dumbbell-overhead-squat.webp A full squat performed with dumbbells locked out overhead, demanding shoulder stability throughout. https://www.getpawer.app/exercises/video/dumbbell-overhead-squat.mp4 8 yes 0.7 https://www.getpawer.app/exercises/dumbbell-preacher-curl Dumbbell Preacher Curl https://www.getpawer.app/exercises/poster/dumbbell-preacher-curl.webp A single-arm curl with the upper arm fixed against a preacher pad — the strict isolation that builds the lower biceps. https://www.getpawer.app/exercises/video/dumbbell-preacher-curl.mp4 7 yes 0.7 https://www.getpawer.app/exercises/dumbbell-push-press Dumbbell Push Press https://www.getpawer.app/exercises/poster/dumbbell-push-press.webp An overhead dumbbell press driven by a short leg dip, letting the shoulders finish a load they could not strict press. https://www.getpawer.app/exercises/video/dumbbell-push-press.mp4 10 yes 0.7 https://www.getpawer.app/exercises/dumbbell-rear-delt-fly Dumbbell Rear Delt Fly https://www.getpawer.app/exercises/poster/dumbbell-rear-delt-fly.webp A bent-over reverse fly with dumbbells — the classic rear-delt and upper-back isolation in any shoulder program. https://www.getpawer.app/exercises/video/dumbbell-rear-delt-fly.mp4 5 yes 0.7 https://www.getpawer.app/exercises/dumbbell-row-bilateral Dumbbell Row Bilateral https://www.getpawer.app/exercises/poster/dumbbell-row-bilateral.webp A bent-over two-dumbbell row that hammers the lats, mid-back, and biceps — the workhorse back-thickness builder. https://www.getpawer.app/exercises/video/dumbbell-row-bilateral.mp4 5 yes 0.7 https://www.getpawer.app/exercises/dumbbell-row-unilateral Dumbbell Row Unilateral https://www.getpawer.app/exercises/poster/dumbbell-row-unilateral.webp A bench-supported single-arm dumbbell row — the classic back-thickness builder for the lats, mid-back, and biceps. https://www.getpawer.app/exercises/video/dumbbell-row-unilateral.mp4 6 yes 0.7 https://www.getpawer.app/exercises/dumbbell-russian-twist Dumbbell Russian Twist https://www.getpawer.app/exercises/poster/dumbbell-russian-twist.webp A seated rotational core exercise with a dumbbell — trains the obliques and abs through controlled twisting under load. https://www.getpawer.app/exercises/video/dumbbell-russian-twist.mp4 10 yes 0.7 https://www.getpawer.app/exercises/dumbbell-seated-overhead-press Dumbbell Seated Overhead Press https://www.getpawer.app/exercises/poster/dumbbell-seated-overhead-press.webp A seated dumbbell press that trains the front and side shoulders with triceps support — the seated answer to a standing overhead press. https://www.getpawer.app/exercises/video/dumbbell-seated-overhead-press.mp4 10 yes 0.7 https://www.getpawer.app/exercises/dumbbell-seated-overhead-tricep-extension Dumbbell Seated Overhead Tricep Extension https://www.getpawer.app/exercises/poster/dumbbell-seated-overhead-tricep-extension.webp An overhead extension that puts the long head of the triceps on full stretch — the go-to seated arm-day isolation lift. https://www.getpawer.app/exercises/video/dumbbell-seated-overhead-tricep-extension.mp4 10 yes 0.7 https://www.getpawer.app/exercises/dumbbell-seated-rear-delt-fly Dumbbell Seated Rear Delt Fly https://www.getpawer.app/exercises/poster/dumbbell-seated-rear-delt-fly.webp A bent-over seated fly that trains the rear shoulders and upper-back detail — the fix for the most under-trained area in lifting. https://www.getpawer.app/exercises/video/dumbbell-seated-rear-delt-fly.mp4 10 yes 0.7 https://www.getpawer.app/exercises/dumbbell-seated-shrug Dumbbell Seated Shrug https://www.getpawer.app/exercises/poster/dumbbell-seated-shrug.webp A seated shrug variation that isolates the upper traps without leg drive — clean trap volume for any pull or shoulder day. https://www.getpawer.app/exercises/video/dumbbell-seated-shrug.mp4 9 yes 0.7 https://www.getpawer.app/exercises/dumbbell-shrug Dumbbell Shrug https://www.getpawer.app/exercises/poster/dumbbell-shrug.webp The standing shrug with two dumbbells — the most accessible trap exercise in any program and a staple of pull-day work. https://www.getpawer.app/exercises/video/dumbbell-shrug.mp4 6 yes 0.7 https://www.getpawer.app/exercises/dumbbell-side-bend Dumbbell Side Bend https://www.getpawer.app/exercises/poster/dumbbell-side-bend.webp A standing side bend with one dumbbell that trains the obliques against gravity — a simple, focused side-trunk lift. https://www.getpawer.app/exercises/video/dumbbell-side-bend.mp4 10 yes 0.7 https://www.getpawer.app/exercises/dumbbell-single-arm-chest-press Dumbbell Single Arm Chest Press https://www.getpawer.app/exercises/poster/dumbbell-single-arm-chest-press.webp A one-arm dumbbell bench press that trains the chest with built-in core anti-rotation — push-day work that doubles as core training. https://www.getpawer.app/exercises/video/dumbbell-single-arm-chest-press.mp4 5 yes 0.7 https://www.getpawer.app/exercises/dumbbell-single-arm-clean-and-press Dumbbell Single Arm Clean And Press https://www.getpawer.app/exercises/poster/dumbbell-single-arm-clean-and-press.webp A two-stage explosive lift — clean a dumbbell from the floor to the shoulder, then press it overhead. Conditioning meets full-body strength. https://www.getpawer.app/exercises/video/dumbbell-single-arm-clean-and-press.mp4 10 yes 0.7 https://www.getpawer.app/exercises/dumbbell-single-arm-row Dumbbell Single Arm Row https://www.getpawer.app/exercises/poster/dumbbell-single-arm-row.webp The classic one-arm bench-supported row that trains the lats and biceps with side-by-side loading — a pull-day staple in any gym. https://www.getpawer.app/exercises/video/dumbbell-single-arm-row.mp4 4 yes 0.7 https://www.getpawer.app/exercises/dumbbell-single-leg-calf-raise Dumbbell Single Leg Calf Raise https://www.getpawer.app/exercises/poster/dumbbell-single-leg-calf-raise.webp A one-leg calf raise loaded with a dumbbell — the simplest way to load each calf hard without a machine. https://www.getpawer.app/exercises/video/dumbbell-single-leg-calf-raise.mp4 4 yes 0.7 https://www.getpawer.app/exercises/dumbbell-single-leg-hip-thrust Dumbbell Single Leg Hip Thrust https://www.getpawer.app/exercises/poster/dumbbell-single-leg-hip-thrust.webp A bench supported hip thrust driven by one leg, with a dumbbell resting in the crease of the hips. https://www.getpawer.app/exercises/video/dumbbell-single-leg-hip-thrust.mp4 5 yes 0.7 https://www.getpawer.app/exercises/dumbbell-situp Dumbbell Situp https://www.getpawer.app/exercises/poster/dumbbell-situp.webp The classic situp loaded with a dumbbell on the chest — a simple way to add resistance to bodyweight ab work. https://www.getpawer.app/exercises/video/dumbbell-situp.mp4 6 yes 0.7 https://www.getpawer.app/exercises/dumbbell-skullcrusher Dumbbell Skullcrusher https://www.getpawer.app/exercises/poster/dumbbell-skullcrusher.webp The lying tricep extension done with two dumbbells — the most-programmed mass-builder for the back of the arms. https://www.getpawer.app/exercises/video/dumbbell-skullcrusher.mp4 10 yes 0.7 https://www.getpawer.app/exercises/dumbbell-spinal-jefferson-curl Dumbbell Spinal Jefferson Curl https://www.getpawer.app/exercises/poster/dumbbell-spinal-jefferson-curl.webp A standing rolldown holding a dumbbell — a slow, segmental spinal flexion drill used to build hamstring and lower-back mobility. https://www.getpawer.app/exercises/video/dumbbell-spinal-jefferson-curl.mp4 6 yes 0.7 https://www.getpawer.app/exercises/dumbbell-standing-single-arm-curl Dumbbell Standing Single Arm Curl https://www.getpawer.app/exercises/poster/dumbbell-standing-single-arm-curl.webp A standing one-arm curl with a dumbbell — the simplest unilateral biceps builder in any arm program. https://www.getpawer.app/exercises/video/dumbbell-standing-single-arm-curl.mp4 3 yes 0.7 https://www.getpawer.app/exercises/dumbbell-standing-single-arm-hammer-curl Dumbbell Standing Single Arm Hammer Curl https://www.getpawer.app/exercises/poster/dumbbell-standing-single-arm-hammer-curl.webp A one-arm hammer curl that trains the biceps and brachialis with a neutral grip — the curl that builds thicker-looking arms. https://www.getpawer.app/exercises/video/dumbbell-standing-single-arm-hammer-curl.mp4 3 yes 0.7 https://www.getpawer.app/exercises/dumbbell-step-up-low Dumbbell Step-Up (Low) https://www.getpawer.app/exercises/poster/dumbbell-step-up-low.webp A single leg step onto a low box while holding a dumbbell in each hand, driven by the top leg. https://www.getpawer.app/exercises/video/dumbbell-step-up-low.mp4 5 yes 0.7 https://www.getpawer.app/exercises/dumbbell-sumo-squat Dumbbell Sumo Squat https://www.getpawer.app/exercises/poster/dumbbell-sumo-squat.webp A wide-stance squat with a dumbbell hanging between the legs — biases the glutes and inner thighs more than a standard squat. https://www.getpawer.app/exercises/video/dumbbell-sumo-squat.mp4 10 yes 0.7 https://www.getpawer.app/exercises/dumbbell-superman Dumbbell Superman https://www.getpawer.app/exercises/poster/dumbbell-superman.webp A loaded version of the floor superman — lifting the chest, arms, and legs together while holding a dumbbell to train the lower back. https://www.getpawer.app/exercises/video/dumbbell-superman.mp4 10 yes 0.7 https://www.getpawer.app/exercises/dumbbell-thruster Dumbbell Thruster https://www.getpawer.app/exercises/poster/dumbbell-thruster.webp A front squat into an overhead press in one motion — the highest-output dumbbell lift for conditioning and full-body work. https://www.getpawer.app/exercises/video/dumbbell-thruster.mp4 10 yes 0.7 https://www.getpawer.app/exercises/dumbbell-tricep-kickback Dumbbell Tricep Kickback https://www.getpawer.app/exercises/poster/dumbbell-tricep-kickback.webp A bent-over single-arm tricep extension that trains the back of the arm with strict elbow control — a classic arm-day finisher. https://www.getpawer.app/exercises/video/dumbbell-tricep-kickback.mp4 10 yes 0.7 https://www.getpawer.app/exercises/dumbbell-upright-row Dumbbell Upright Row https://www.getpawer.app/exercises/poster/dumbbell-upright-row.webp A standing vertical pull with two dumbbells — trains the side shoulders and upper traps in one accessory lift. https://www.getpawer.app/exercises/video/dumbbell-upright-row.mp4 10 yes 0.7 https://www.getpawer.app/exercises/dumbbell-wrist-curl Dumbbell Wrist Curl https://www.getpawer.app/exercises/poster/dumbbell-wrist-curl.webp A seated forearm flexor curl that builds wrist strength and forearm thickness — the small accessory every arm day needs. https://www.getpawer.app/exercises/video/dumbbell-wrist-curl.mp4 5 yes 0.7 https://www.getpawer.app/exercises/dumbbell-wrist-extension Dumbbell Wrist Extension https://www.getpawer.app/exercises/poster/dumbbell-wrist-extension.webp A seated reverse wrist curl that targets the often-neglected forearm extensors — the balancing piece to every wrist curl. https://www.getpawer.app/exercises/video/dumbbell-wrist-extension.mp4 6 yes 0.7 https://www.getpawer.app/exercises/elbow-side-plank Elbow Side Plank https://www.getpawer.app/exercises/poster/elbow-side-plank.webp An isometric side hold on the forearm that trains the obliques and lateral core — the foundation of side-plank progressions. https://www.getpawer.app/exercises/video/elbow-side-plank.mp4 7 yes 0.7 https://www.getpawer.app/exercises/elliptical Elliptical https://www.getpawer.app/exercises/poster/elliptical.webp Standing cardio on linked pedals and moving handlebars, where the feet never leave the platform and the ramp sets emphasis. https://www.getpawer.app/exercises/video/elliptical.mp4 9 yes 0.7 https://www.getpawer.app/exercises/ez-bar-preacher-curl EZ Bar Preacher Curl https://www.getpawer.app/exercises/poster/ez-bar-preacher-curl.webp A strict biceps curl performed on a preacher bench with an EZ bar — pure isolation for the lower half of the bicep. https://www.getpawer.app/exercises/video/ez-bar-preacher-curl.mp4 7 yes 0.7 https://www.getpawer.app/exercises/ez-bar-reverse-preacher-curl EZ Bar Reverse Preacher Curl https://www.getpawer.app/exercises/poster/ez-bar-reverse-preacher-curl.webp A palms-down preacher curl that hits the brachialis, forearms, and bicep together — an underused arm-day finisher. https://www.getpawer.app/exercises/video/ez-bar-reverse-preacher-curl.mp4 7 yes 0.7 https://www.getpawer.app/exercises/floor-press Floor Press https://www.getpawer.app/exercises/poster/floor-press.webp A supine dumbbell press from the floor where the upper arms stop at ground level, shortening the range and sparing the shoulder. https://www.getpawer.app/exercises/video/floor-press.mp4 8 yes 0.7 https://www.getpawer.app/exercises/forward-lunge Forward Lunge https://www.getpawer.app/exercises/poster/forward-lunge.webp A bodyweight step-forward lunge that trains the glutes and quads one leg at a time — the entry point to single-leg work. https://www.getpawer.app/exercises/video/forward-lunge.mp4 7 yes 0.7 https://www.getpawer.app/exercises/freestyle-swim Freestyle Swim https://www.getpawer.app/exercises/poster/freestyle-swim.webp Prone alternating-arm swimming with a flutter kick and rotational breathing, driven by the back and chest through each pull. https://www.getpawer.app/exercises/video/freestyle-swim.mp4 5 yes 0.7 https://www.getpawer.app/exercises/frog-pump Frog Pump https://www.getpawer.app/exercises/poster/frog-pump.webp A bridge variation with the soles of the feet together and knees flared, biasing hip extension toward the glutes. https://www.getpawer.app/exercises/video/frog-pump.mp4 8 yes 0.7 https://www.getpawer.app/exercises/front-plank Front Plank on Elbows https://www.getpawer.app/exercises/poster/front-plank.webp Isometric forearm hold that keeps a straight line from head to heels while the trunk resists extension. https://www.getpawer.app/exercises/video/front-plank.mp4 4 yes 0.7 https://www.getpawer.app/exercises/front-squat Front Squat https://www.getpawer.app/exercises/poster/front-squat.webp A barbell squat with the bar racked on the front delts, forcing an upright torso and a quad-dominant descent. https://www.getpawer.app/exercises/video/front-squat.mp4 9 yes 0.7 https://www.getpawer.app/exercises/front-foot-elevated-split-squat Front-Foot-Elevated Split Squat https://www.getpawer.app/exercises/poster/front-foot-elevated-split-squat.webp A split-stance squat with the front foot on a low riser, deepening front-leg range under dumbbell load. https://www.getpawer.app/exercises/video/front-foot-elevated-split-squat.mp4 9 yes 0.7 https://www.getpawer.app/exercises/glute-bridge Glute Bridge https://www.getpawer.app/exercises/poster/glute-bridge.webp A supine hip extension driven by the glutes, lifting the hips to a straight line from knees to shoulders. https://www.getpawer.app/exercises/video/glute-bridge.mp4 5 yes 0.7 https://www.getpawer.app/exercises/glute-kickback-machine Glute Kickback Machine https://www.getpawer.app/exercises/poster/glute-kickback-machine.webp Standing kickback machine that loads single leg hip extension with the torso supported against a pad. https://www.getpawer.app/exercises/video/glute-kickback-machine.mp4 8 yes 0.7 https://www.getpawer.app/exercises/good-mornings Good Mornings https://www.getpawer.app/exercises/poster/good-mornings.webp A standing hip-hinge bow that trains the hamstrings, glutes, and lower back — a clean teaching piece for the hinge pattern. https://www.getpawer.app/exercises/video/good-mornings.mp4 7 yes 0.7 https://www.getpawer.app/exercises/hammer-strength-high-row Hammer Strength High Row https://www.getpawer.app/exercises/poster/hammer-strength-high-row.webp A plate-loaded machine row pulled from a high anchor, driving the elbows down and back into the upper back. https://www.getpawer.app/exercises/video/hammer-strength-high-row.mp4 9 yes 0.7 https://www.getpawer.app/exercises/hammer-strength-iso-lateral-row Hammer Strength Iso-Lateral Row https://www.getpawer.app/exercises/poster/hammer-strength-iso-lateral-row.webp A chest-supported plate-loaded row with independent arms, pulling horizontally into the lats and mid back. https://www.getpawer.app/exercises/video/hammer-strength-iso-lateral-row.mp4 7 yes 0.7 https://www.getpawer.app/exercises/hamstring-curl Hamstring Curl https://www.getpawer.app/exercises/poster/hamstring-curl.webp Prone leg curl with a dumbbell held between the feet, isolating the hamstrings without a curl machine. https://www.getpawer.app/exercises/video/hamstring-curl.mp4 10 yes 0.7 https://www.getpawer.app/exercises/hand-plank Hand Plank https://www.getpawer.app/exercises/poster/hand-plank.webp A high plank held on straight arms — a foundational isometric for the abs, shoulders, and full-body bracing. https://www.getpawer.app/exercises/video/hand-plank.mp4 10 yes 0.7 https://www.getpawer.app/exercises/hang-clean Hang Clean https://www.getpawer.app/exercises/poster/hang-clean.webp Explosive barbell pull from the hang that finishes with the bar racked across the front of the shoulders. https://www.getpawer.app/exercises/video/hang-clean.mp4 10 yes 0.7 https://www.getpawer.app/exercises/hang-power-clean Hang Power Clean https://www.getpawer.app/exercises/poster/hang-power-clean.webp Hang clean caught in a partial squat, so the bar is racked on the shoulders without dropping to parallel. https://www.getpawer.app/exercises/video/hang-power-clean.mp4 8 yes 0.7 https://www.getpawer.app/exercises/hang-snatch Hang Snatch https://www.getpawer.app/exercises/poster/hang-snatch.webp Wide-grip barbell snatch started from the hang and received overhead in one continuous pull. https://www.getpawer.app/exercises/video/hang-snatch.mp4 10 yes 0.7 https://www.getpawer.app/exercises/hanging-knee-raises Hanging Knee Raises https://www.getpawer.app/exercises/poster/hanging-knee-raises.webp A bar-hung knee raise that trains the abs and hip flexors — the entry point to hanging core work. https://www.getpawer.app/exercises/video/hanging-knee-raises.mp4 8 yes 0.7 https://www.getpawer.app/exercises/hiking Hiking https://www.getpawer.app/exercises/poster/hiking.webp Pole-assisted trail walking, where pace and terrain set the cardiovascular demand and uneven ground works the stabilizers. https://www.getpawer.app/exercises/video/hiking.mp4 7 yes 0.7 https://www.getpawer.app/exercises/hill-climb-repeats Hill Climb Repeats https://www.getpawer.app/exercises/poster/hill-climb-repeats.webp Repeated seated climbing efforts on the bike, holding heavy resistance at low cadence before recovering and going again. https://www.getpawer.app/exercises/video/hill-climb-repeats.mp4 3 yes 0.7 https://www.getpawer.app/exercises/hip-hinge-speed-romanian-deadlift Hip Hinge Speed Romanian Deadlift https://www.getpawer.app/exercises/poster/hip-hinge-speed-romanian-deadlift.webp A dumbbell Romanian deadlift trained for speed, hinging to a hamstring stretch and snapping the hips through. https://www.getpawer.app/exercises/video/hip-hinge-speed-romanian-deadlift.mp4 6 yes 0.7 https://www.getpawer.app/exercises/incline-machine-chest-press Incline Machine Chest Press https://www.getpawer.app/exercises/poster/incline-machine-chest-press.webp Seated machine press on an upward path that loads the upper chest along a fixed, guided arc. https://www.getpawer.app/exercises/video/incline-machine-chest-press.mp4 9 yes 0.7 https://www.getpawer.app/exercises/incline-push-up Incline Push Up https://www.getpawer.app/exercises/poster/incline-push-up.webp A push-up performed with hands raised on a bench or box — the easier on-ramp to a full bodyweight push-up. https://www.getpawer.app/exercises/video/incline-push-up.mp4 7 yes 0.7 https://www.getpawer.app/exercises/incline-treadmill-walk Incline Treadmill Walk https://www.getpawer.app/exercises/poster/incline-treadmill-walk.webp Uphill walking on a treadmill, where the grade does the work and the glutes and quads take a longer, steadier load. https://www.getpawer.app/exercises/video/incline-treadmill-walk.mp4 9 yes 0.7 https://www.getpawer.app/exercises/indoor-cycling-spin Indoor Cycling (Spin Bike) https://www.getpawer.app/exercises/poster/indoor-cycling-spin.webp Seated riding on a weighted-flywheel spin bike, the most programmable low-impact cardio pattern in a gym. https://www.getpawer.app/exercises/video/indoor-cycling-spin.mp4 9 yes 0.7 https://www.getpawer.app/exercises/inverted-row Inverted Row https://www.getpawer.app/exercises/poster/inverted-row.webp A bodyweight horizontal row pulled from under a fixed bar — the foundational pull for any back or pull-day program. https://www.getpawer.app/exercises/video/inverted-row.mp4 7 yes 0.7 https://www.getpawer.app/exercises/jm-press JM Press https://www.getpawer.app/exercises/poster/jm-press.webp Barbell press that crosses a close-grip bench with a skull crusher to load the triceps at lockout. https://www.getpawer.app/exercises/video/jm-press.mp4 9 yes 0.7 https://www.getpawer.app/exercises/jump-rope Jump Rope https://www.getpawer.app/exercises/poster/jump-rope.webp Continuous two-foot rope jumping, landing through the ball of the foot with the wrists turning the rope. https://www.getpawer.app/exercises/video/jump-rope.mp4 7 yes 0.7 https://www.getpawer.app/exercises/jump-squats Jump Squats https://www.getpawer.app/exercises/poster/jump-squats.webp An explosive bodyweight squat-and-jump that builds lower-body power — the staple plyometric for HIIT and conditioning. https://www.getpawer.app/exercises/video/jump-squats.mp4 6 yes 0.7 https://www.getpawer.app/exercises/jumping-jack Jumping Jack https://www.getpawer.app/exercises/poster/jumping-jack.webp Two-count bodyweight jump that opens the legs and sweeps the arms overhead, then closes back to a standing start. https://www.getpawer.app/exercises/video/jumping-jack.mp4 9 yes 0.7 https://www.getpawer.app/exercises/kettlebell-alternating-curtsy-lunge Kettlebell Alternating Curtsy Lunge https://www.getpawer.app/exercises/poster/kettlebell-alternating-curtsy-lunge.webp A loaded crossover lunge that targets the glute medius and inner-leg stabilizers — a sharp tool for glute-focused programs. https://www.getpawer.app/exercises/video/kettlebell-alternating-curtsy-lunge.mp4 10 yes 0.7 https://www.getpawer.app/exercises/kettlebell-assisted-bulgarian-split-squat Kettlebell Assisted Bulgarian Split Squat https://www.getpawer.app/exercises/poster/kettlebell-assisted-bulgarian-split-squat.webp A Bulgarian split squat performed with a kettlebell as a counterweight — easier balance, deeper range, real glute and quad work. https://www.getpawer.app/exercises/video/kettlebell-assisted-bulgarian-split-squat.mp4 6 yes 0.7 https://www.getpawer.app/exercises/kettlebell-bench-press Kettlebell Bench Press https://www.getpawer.app/exercises/poster/kettlebell-bench-press.webp A flat-bench press performed with kettlebells — the off-center load that challenges chest, triceps, and shoulder stability. https://www.getpawer.app/exercises/video/kettlebell-bench-press.mp4 10 yes 0.7 https://www.getpawer.app/exercises/kettlebell-calf-raise Kettlebell Calf Raise https://www.getpawer.app/exercises/poster/kettlebell-calf-raise.webp A standing calf raise loaded with a kettlebell — direct calf isolation for any leg-day finisher block. https://www.getpawer.app/exercises/video/kettlebell-calf-raise.mp4 7 yes 0.7 https://www.getpawer.app/exercises/kettlebell-curl Kettlebell Curl https://www.getpawer.app/exercises/poster/kettlebell-curl.webp A standing bicep curl performed with a kettlebell — the off-center load that adds extra forearm and grip work. https://www.getpawer.app/exercises/video/kettlebell-curl.mp4 6 yes 0.7 https://www.getpawer.app/exercises/kettlebell-farmers-carry Kettlebell Farmers Carry https://www.getpawer.app/exercises/poster/kettlebell-farmers-carry.webp A heavy walking carry with kettlebells in each hand — full-body strength training disguised as a stroll. https://www.getpawer.app/exercises/video/kettlebell-farmers-carry.mp4 9 yes 0.7 https://www.getpawer.app/exercises/kettlebell-front-raise Kettlebell Front Raise https://www.getpawer.app/exercises/poster/kettlebell-front-raise.webp A controlled front raise with a kettlebell — direct front-delt isolation for shoulder-day accessory blocks. https://www.getpawer.app/exercises/video/kettlebell-front-raise.mp4 7 yes 0.7 https://www.getpawer.app/exercises/kettlebell-goblet-curl Kettlebell Goblet Curl https://www.getpawer.app/exercises/poster/kettlebell-goblet-curl.webp A two-handed bicep curl performed with a single kettlebell — a kettlebell-only path to direct bicep work. https://www.getpawer.app/exercises/video/kettlebell-goblet-curl.mp4 6 yes 0.7 https://www.getpawer.app/exercises/kettlebell-goblet-squat Kettlebell Goblet Squat https://www.getpawer.app/exercises/poster/kettlebell-goblet-squat.webp A squat holding a kettlebell by the horns at chest height, which keeps the torso upright through full depth. https://www.getpawer.app/exercises/video/kettlebell-goblet-squat.mp4 6 yes 0.7 https://www.getpawer.app/exercises/kettlebell-gorilla-row Kettlebell Gorilla Row https://www.getpawer.app/exercises/poster/kettlebell-gorilla-row.webp An alternating two-kettlebell row from a wide stance that hammers the lats and biceps with constant tension. https://www.getpawer.app/exercises/video/kettlebell-gorilla-row.mp4 10 yes 0.7 https://www.getpawer.app/exercises/kettlebell-hip-thrust Kettlebell Hip Thrust https://www.getpawer.app/exercises/poster/kettlebell-hip-thrust.webp A bench-supported hip thrust loaded with a kettlebell on the hips — the home-friendly answer to the barbell version. https://www.getpawer.app/exercises/video/kettlebell-hip-thrust.mp4 7 yes 0.7 https://www.getpawer.app/exercises/kettlebell-incline-bench-press Kettlebell Incline Bench Press https://www.getpawer.app/exercises/poster/kettlebell-incline-bench-press.webp An incline press with two kettlebells that builds the upper chest, front shoulders, and triceps with a deep, joint-friendly groove. https://www.getpawer.app/exercises/video/kettlebell-incline-bench-press.mp4 5 yes 0.7 https://www.getpawer.app/exercises/kettlebell-push-press Kettlebell Push Press https://www.getpawer.app/exercises/poster/kettlebell-push-press.webp A leg-driven overhead press with the kettlebell racked at the shoulder, training the shoulders and triceps with athletic power. https://www.getpawer.app/exercises/video/kettlebell-push-press.mp4 5 yes 0.7 https://www.getpawer.app/exercises/kettlebell-romanian-deadlift Kettlebell Romanian Deadlift https://www.getpawer.app/exercises/poster/kettlebell-romanian-deadlift.webp A kettlebell hinge that loads the hamstrings, glutes, and lower back through a slow, controlled stretch. https://www.getpawer.app/exercises/video/kettlebell-romanian-deadlift.mp4 10 yes 0.7 https://www.getpawer.app/exercises/kettlebell-row Kettlebell Row https://www.getpawer.app/exercises/poster/kettlebell-row.webp A bent-over two-kettlebell row that builds the lats and biceps in a horizontal pull pattern. https://www.getpawer.app/exercises/video/kettlebell-row.mp4 6 yes 0.7 https://www.getpawer.app/exercises/kettlebell-row-single Kettlebell Row (Single) https://www.getpawer.app/exercises/poster/kettlebell-row-single.webp A staggered-stance kettlebell row that loads the mid-back, lats, and biceps one side at a time. https://www.getpawer.app/exercises/video/kettlebell-row-single.mp4 5 yes 0.7 https://www.getpawer.app/exercises/kettlebell-seated-overhead-press Kettlebell Seated Overhead Press https://www.getpawer.app/exercises/poster/kettlebell-seated-overhead-press.webp A strict seated press with two kettlebells that isolates the shoulders and triceps without leg drive. https://www.getpawer.app/exercises/video/kettlebell-seated-overhead-press.mp4 5 yes 0.7 https://www.getpawer.app/exercises/kettlebell-shrug Kettlebell Shrug https://www.getpawer.app/exercises/poster/kettlebell-shrug.webp A standing shrug with two kettlebells that isolates the upper traps through a clean vertical lift. https://www.getpawer.app/exercises/video/kettlebell-shrug.mp4 4 yes 0.7 https://www.getpawer.app/exercises/kettlebell-single-arm-row Kettlebell Single Arm Row https://www.getpawer.app/exercises/poster/kettlebell-single-arm-row.webp A bench-supported one-arm kettlebell row that isolates the lats and biceps with a clean, full range. https://www.getpawer.app/exercises/video/kettlebell-single-arm-row.mp4 8 yes 0.7 https://www.getpawer.app/exercises/kettlebell-spinal-jefferson-curl Kettlebell Spinal Jefferson Curl https://www.getpawer.app/exercises/poster/kettlebell-spinal-jefferson-curl.webp A slow segmental spinal flexion with a light kettlebell that builds end-range loaded mobility through the back. https://www.getpawer.app/exercises/video/kettlebell-spinal-jefferson-curl.mp4 7 yes 0.7 https://www.getpawer.app/exercises/kettlebell-sumo-deadlift Kettlebell Sumo Deadlift https://www.getpawer.app/exercises/poster/kettlebell-sumo-deadlift.webp A wide-stance kettlebell deadlift that loads the glutes, quads, and lower back from a tall, upright torso. https://www.getpawer.app/exercises/video/kettlebell-sumo-deadlift.mp4 6 yes 0.7 https://www.getpawer.app/exercises/kettlebell-swing Kettlebell Swing https://www.getpawer.app/exercises/poster/kettlebell-swing.webp The defining kettlebell exercise — an explosive hip hinge that swings the bell to chest height for power and conditioning. https://www.getpawer.app/exercises/video/kettlebell-swing.mp4 9 yes 0.7 https://www.getpawer.app/exercises/kettlebell-thruster Kettlebell Thruster https://www.getpawer.app/exercises/poster/kettlebell-thruster.webp A two-kettlebell front squat into an overhead press that trains the legs, shoulders, and lungs in one combined movement. https://www.getpawer.app/exercises/video/kettlebell-thruster.mp4 7 yes 0.7 https://www.getpawer.app/exercises/kettlebell-turkish-get-up Kettlebell Turkish Get-Up https://www.getpawer.app/exercises/poster/kettlebell-turkish-get-up.webp Full-body sequence from lying to standing and back while holding a kettlebell locked out overhead. https://www.getpawer.app/exercises/video/kettlebell-turkish-get-up.mp4 10 yes 0.7 https://www.getpawer.app/exercises/kettlebell-windmill Kettlebell Windmill https://www.getpawer.app/exercises/poster/kettlebell-windmill.webp An overhead kettlebell hinge that trains shoulder stability, oblique strength, and hip mobility in one demanding move. https://www.getpawer.app/exercises/video/kettlebell-windmill.mp4 9 yes 0.7 https://www.getpawer.app/exercises/kickstand-dumbbell-romanian-deadlift Kickstand Dumbbell Romanian Deadlift https://www.getpawer.app/exercises/poster/kickstand-dumbbell-romanian-deadlift.webp A Romanian deadlift in a kickstand stance, with the rear toe down for balance and the front leg taking the load. https://www.getpawer.app/exercises/video/kickstand-dumbbell-romanian-deadlift.mp4 10 yes 0.7 https://www.getpawer.app/exercises/kneeling-cable-crunch Kneeling Cable Crunch https://www.getpawer.app/exercises/poster/kneeling-cable-crunch.webp Kneeling spinal flexion against a high cable, loading the abdominals through a controlled crunch. https://www.getpawer.app/exercises/video/kneeling-cable-crunch.mp4 9 yes 0.7 https://www.getpawer.app/exercises/landmine-press Landmine Press https://www.getpawer.app/exercises/poster/landmine-press.webp A standing two-handed press of a barbell anchored at one end, driving the bar up and away along a fixed arc. https://www.getpawer.app/exercises/video/landmine-press.mp4 7 yes 0.7 https://www.getpawer.app/exercises/landmine-t-bar-rows Landmine T Bar Rows https://www.getpawer.app/exercises/poster/landmine-t-bar-rows.webp A chest-supported feel landmine row that builds the lats and mid-back through a heavy, controlled horizontal pull. https://www.getpawer.app/exercises/video/landmine-t-bar-rows.mp4 8 yes 0.7 https://www.getpawer.app/exercises/lat-pulldown Lat Pulldown https://www.getpawer.app/exercises/poster/lat-pulldown.webp A seated cable pulldown that takes the bar to the upper chest, loading the lats through a full vertical pull. https://www.getpawer.app/exercises/video/lat-pulldown.mp4 9 yes 0.7 https://www.getpawer.app/exercises/leaning-cable-lateral-raise Leaning Cable Lateral Raise https://www.getpawer.app/exercises/poster/leaning-cable-lateral-raise.webp A single-arm cable lateral raise done leaning away from the machine, which lengthens the side delt at the bottom. https://www.getpawer.app/exercises/video/leaning-cable-lateral-raise.mp4 5 yes 0.7 https://www.getpawer.app/exercises/long-run Long Run https://www.getpawer.app/exercises/poster/long-run.webp Sustained treadmill running at an easy, repeatable pace, the aerobic base session of any endurance plan. https://www.getpawer.app/exercises/video/long-run.mp4 10 yes 0.7 https://www.getpawer.app/exercises/lying-leg-curl Lying Leg Curl https://www.getpawer.app/exercises/poster/lying-leg-curl.webp Prone machine leg curl that isolates knee flexion with the hips supported flat against the pad. https://www.getpawer.app/exercises/video/lying-leg-curl.mp4 7 yes 0.7 https://www.getpawer.app/exercises/machine-45-degree-back-extension Machine 45 Degree Back Extension https://www.getpawer.app/exercises/poster/machine-45-degree-back-extension.webp A 45 degree hyperextension that strengthens the lower back, glutes, and hamstrings through a clean hip hinge. https://www.getpawer.app/exercises/video/machine-45-degree-back-extension.mp4 6 yes 0.7 https://www.getpawer.app/exercises/machine-assisted-pull-up Machine Assisted Pull Up https://www.getpawer.app/exercises/poster/machine-assisted-pull-up.webp A counterweighted machine pull-up that offsets part of your bodyweight so you can train the full pulling range. https://www.getpawer.app/exercises/video/machine-assisted-pull-up.mp4 5 yes 0.7 https://www.getpawer.app/exercises/machine-cable-v-bar-push-downs Machine Cable V Bar Push Downs https://www.getpawer.app/exercises/poster/machine-cable-v-bar-push-downs.webp A V-bar cable pushdown that isolates all three heads of the triceps through a clean, controlled extension. https://www.getpawer.app/exercises/video/machine-cable-v-bar-push-downs.mp4 10 yes 0.7 https://www.getpawer.app/exercises/machine-chest-press Machine Chest Press https://www.getpawer.app/exercises/poster/machine-chest-press.webp A seated machine chest press that builds the chest and triceps through a guided, beginner-friendly press path. https://www.getpawer.app/exercises/video/machine-chest-press.mp4 10 yes 0.7 https://www.getpawer.app/exercises/machine-crunch Machine Crunch https://www.getpawer.app/exercises/poster/machine-crunch.webp A seated, loaded crunch that isolates the upper abs through a fixed flexion path — the gym's progressive answer to bodyweight crunches. https://www.getpawer.app/exercises/video/machine-crunch.mp4 7 yes 0.7 https://www.getpawer.app/exercises/machine-dips Machine Dips https://www.getpawer.app/exercises/poster/machine-dips.webp A seated, assisted dip pattern that trains the chest and triceps without bodyweight prerequisites — the bridge to parallel bar dips. https://www.getpawer.app/exercises/video/machine-dips.mp4 6 yes 0.7 https://www.getpawer.app/exercises/machine-hack-squat Machine Hack Squat https://www.getpawer.app/exercises/poster/machine-hack-squat.webp A machine squat with the back braced on an angled sled, keeping load on the quads with no balance demand. https://www.getpawer.app/exercises/video/machine-hack-squat.mp4 8 yes 0.7 https://www.getpawer.app/exercises/machine-hip-abduction Machine Hip Abduction https://www.getpawer.app/exercises/poster/machine-hip-abduction.webp A seated machine isolation that presses the pads outward, loading the lateral hip through hip abduction. https://www.getpawer.app/exercises/video/machine-hip-abduction.mp4 5 yes 0.7 https://www.getpawer.app/exercises/machine-hip-adduction Machine Hip Adduction https://www.getpawer.app/exercises/poster/machine-hip-adduction.webp A seated machine isolation that squeezes the pads together, loading the inner thigh through hip adduction. https://www.getpawer.app/exercises/video/machine-hip-adduction.mp4 5 yes 0.7 https://www.getpawer.app/exercises/machine-hip-thrust Machine Hip Thrust https://www.getpawer.app/exercises/poster/machine-hip-thrust.webp A seated machine hip thrust loading hip extension through a lap pad, with the glutes under tension throughout. https://www.getpawer.app/exercises/video/machine-hip-thrust.mp4 7 yes 0.7 https://www.getpawer.app/exercises/machine-horizontal-leg-press Machine Horizontal Leg Press https://www.getpawer.app/exercises/poster/machine-horizontal-leg-press.webp A seated leg press with a horizontal sled, pressing the plate away from a deep knee bend under back support. https://www.getpawer.app/exercises/video/machine-horizontal-leg-press.mp4 10 yes 0.7 https://www.getpawer.app/exercises/machine-lat-pullover Machine Lat Pullover https://www.getpawer.app/exercises/poster/machine-lat-pullover.webp Seated pullover machine that pulls the upper arms down from overhead so the lats work without elbow flexion. https://www.getpawer.app/exercises/video/machine-lat-pullover.mp4 3 yes 0.7 https://www.getpawer.app/exercises/machine-lateral-raise Machine Lateral Raise https://www.getpawer.app/exercises/poster/machine-lateral-raise.webp A seated machine lateral raise that isolates the side of the shoulder by lifting both arms against fixed pads. https://www.getpawer.app/exercises/video/machine-lateral-raise.mp4 5 yes 0.7 https://www.getpawer.app/exercises/machine-leg-extension Machine Leg Extension https://www.getpawer.app/exercises/poster/machine-leg-extension.webp A seated knee-extension machine that isolates the quads through a fixed range — the most direct quad-builder in the gym. https://www.getpawer.app/exercises/video/machine-leg-extension.mp4 10 yes 0.7 https://www.getpawer.app/exercises/machine-leg-press Machine Leg Press https://www.getpawer.app/exercises/poster/machine-leg-press.webp A seated leg press that loads the quads and glutes through a guided press — the heavy-load alternative to the back squat. https://www.getpawer.app/exercises/video/machine-leg-press.mp4 8 yes 0.7 https://www.getpawer.app/exercises/machine-neutral-row Machine Neutral Row https://www.getpawer.app/exercises/poster/machine-neutral-row.webp A chest-supported neutral-grip row that trains the lats and mid-back through a fixed horizontal pull — easy to learn, hard to cheat. https://www.getpawer.app/exercises/video/machine-neutral-row.mp4 6 yes 0.7 https://www.getpawer.app/exercises/machine-pec-fly Machine Pec Fly https://www.getpawer.app/exercises/poster/machine-pec-fly.webp A seated chest fly machine that isolates the pecs through an arc of motion — the cleanest chest-only stimulus in the gym. https://www.getpawer.app/exercises/video/machine-pec-fly.mp4 7 yes 0.7 https://www.getpawer.app/exercises/machine-front-military-press Machine Plate Loaded Front Military Press https://www.getpawer.app/exercises/poster/machine-front-military-press.webp A plate-loaded seated press that trains the front delts through a fixed overhead path — a stable alternative to the standing barbell press. https://www.getpawer.app/exercises/video/machine-front-military-press.mp4 7 yes 0.7 https://www.getpawer.app/exercises/machine-plate-loaded-leg-extension Machine Plate Loaded Leg Extension https://www.getpawer.app/exercises/poster/machine-plate-loaded-leg-extension.webp A plate-loaded seated leg extension that isolates the quads — the heavier-feeling, gym-staple cousin of the selectorized version. https://www.getpawer.app/exercises/video/machine-plate-loaded-leg-extension.mp4 4 yes 0.7 https://www.getpawer.app/exercises/machine-plate-loaded-t-bar-row Machine Plate Loaded T Bar Row https://www.getpawer.app/exercises/poster/machine-plate-loaded-t-bar-row.webp A plate-loaded T-bar row that builds the lats and mid-back through a heavy hip-hinge pull — the gym's classic mass-builder. https://www.getpawer.app/exercises/video/machine-plate-loaded-t-bar-row.mp4 5 yes 0.7 https://www.getpawer.app/exercises/machine-preacher-curl Machine Preacher Curl https://www.getpawer.app/exercises/poster/machine-preacher-curl.webp Seated preacher curl machine that fixes the upper arms on a pad so the biceps work through a strict range. https://www.getpawer.app/exercises/video/machine-preacher-curl.mp4 6 yes 0.7 https://www.getpawer.app/exercises/machine-pulldown Machine Pulldown https://www.getpawer.app/exercises/poster/machine-pulldown.webp A seated machine pulldown that trains the lats and biceps through a fixed vertical pull — the universal gym back-builder. https://www.getpawer.app/exercises/video/machine-pulldown.mp4 9 yes 0.7 https://www.getpawer.app/exercises/machine-seated-cable-row Machine Seated Cable Row https://www.getpawer.app/exercises/poster/machine-seated-cable-row.webp A seated cable row that trains the lats, mid-back, and biceps through a clean horizontal pull — the benchmark row in any gym. https://www.getpawer.app/exercises/video/machine-seated-cable-row.mp4 9 yes 0.7 https://www.getpawer.app/exercises/machine-tricep-extension Machine Tricep Extension https://www.getpawer.app/exercises/poster/machine-tricep-extension.webp Seated machine triceps extension that drives the handles forward on a fixed path with the arms supported. https://www.getpawer.app/exercises/video/machine-tricep-extension.mp4 8 yes 0.7 https://www.getpawer.app/exercises/machine-underhand-row Machine Underhand Row https://www.getpawer.app/exercises/poster/machine-underhand-row.webp A machine row with an underhand grip that hits the lower lats and biceps hard — the supinated take on the chest-supported row. https://www.getpawer.app/exercises/video/machine-underhand-row.mp4 6 yes 0.7 https://www.getpawer.app/exercises/man-maker Man Maker https://www.getpawer.app/exercises/poster/man-maker.webp A dumbbell complex that chains a push-up, two renegade rows, a squat clean and an overhead press into one rep. https://www.getpawer.app/exercises/video/man-maker.mp4 9 yes 0.7 https://www.getpawer.app/exercises/meadows-row Meadows Row https://www.getpawer.app/exercises/poster/meadows-row.webp A unilateral landmine row taken from a staggered stance side-on to the bar, pulling one side of the back. https://www.getpawer.app/exercises/video/meadows-row.mp4 9 yes 0.7 https://www.getpawer.app/exercises/mountain-climber Mountain Climber https://www.getpawer.app/exercises/poster/mountain-climber.webp A high-tempo plank-position knee drive that trains the core and spikes the heart rate — the universal HIIT finisher. https://www.getpawer.app/exercises/video/mountain-climber.mp4 8 yes 0.7 https://www.getpawer.app/exercises/narrow-pulldown Narrow Pulldown https://www.getpawer.app/exercises/poster/narrow-pulldown.webp A close-grip lat pulldown that bias-loads the lower lats and biceps — the narrow-grip take on the classic vertical pull. https://www.getpawer.app/exercises/video/narrow-pulldown.mp4 10 yes 0.7 https://www.getpawer.app/exercises/neck-curl Neck Curl https://www.getpawer.app/exercises/poster/neck-curl.webp Supine neck curl that trains the front of the neck by lifting the head against gravity through a short range. https://www.getpawer.app/exercises/video/neck-curl.mp4 10 yes 0.7 https://www.getpawer.app/exercises/neck-extension Neck Extension https://www.getpawer.app/exercises/poster/neck-extension.webp A prone neck extension done off the end of a bench, lifting the head against gravity to load the neck extensors. https://www.getpawer.app/exercises/video/neck-extension.mp4 8 yes 0.7 https://www.getpawer.app/exercises/neutral-grip-dumbbell-bench-press Neutral-Grip Dumbbell Bench Press https://www.getpawer.app/exercises/poster/neutral-grip-dumbbell-bench-press.webp Flat dumbbell press with the palms facing each other, keeping the elbows tucked and the wrists neutral. https://www.getpawer.app/exercises/video/neutral-grip-dumbbell-bench-press.mp4 8 yes 0.7 https://www.getpawer.app/exercises/neutral-grip-lat-pulldown Neutral-Grip Lat Pulldown https://www.getpawer.app/exercises/poster/neutral-grip-lat-pulldown.webp A cable pulldown pulled on a V-bar with palms facing each other, keeping the shoulders and wrists neutral. https://www.getpawer.app/exercises/video/neutral-grip-lat-pulldown.mp4 9 yes 0.7 https://www.getpawer.app/exercises/neutral-grip-pull-up Neutral-Grip Pull-Up https://www.getpawer.app/exercises/poster/neutral-grip-pull-up.webp A bodyweight pull-up performed on parallel handles with palms facing each other, easier on the shoulders. https://www.getpawer.app/exercises/video/neutral-grip-pull-up.mp4 3 yes 0.7 https://www.getpawer.app/exercises/nordic-hamstring-curl Nordic Hamstring Curl https://www.getpawer.app/exercises/poster/nordic-hamstring-curl.webp A kneeling bodyweight curl where the hamstrings resist the whole body lowering toward the floor under eccentric control. https://www.getpawer.app/exercises/video/nordic-hamstring-curl.mp4 9 yes 0.7 https://www.getpawer.app/exercises/pallof-press Pallof Press https://www.getpawer.app/exercises/poster/pallof-press.webp A standing anti-rotation drill: hold a cable or band at chest height side-on and press it out without letting the torso turn. https://www.getpawer.app/exercises/video/pallof-press.mp4 9 yes 0.7 https://www.getpawer.app/exercises/parallel-bar-dips Parallel Bar Dips https://www.getpawer.app/exercises/poster/parralel-bar-dips.webp A bodyweight dip on parallel bars that builds the chest and triceps — one of the most demanding pure-bodyweight upper-body lifts. https://www.getpawer.app/exercises/video/parralel-bar-dips.mp4 6 yes 0.7 https://www.getpawer.app/exercises/pause-squat Pause Squat https://www.getpawer.app/exercises/poster/pause-squat.webp A bodyweight squat held still at the bottom, removing the bounce so the legs restart from a dead stop. https://www.getpawer.app/exercises/video/pause-squat.mp4 10 yes 0.7 https://www.getpawer.app/exercises/pendlay-row Pendlay Row https://www.getpawer.app/exercises/poster/pendlay-row.webp A barbell row reset on the floor each rep, pulled explosively from a dead stop to the abdomen. https://www.getpawer.app/exercises/video/pendlay-row.mp4 10 yes 0.7 https://www.getpawer.app/exercises/pendulum-squat-v-squat Pendulum Squat / V-Squat https://www.getpawer.app/exercises/poster/pendulum-squat-v-squat.webp A machine squat on a counterbalanced arc, keeping the torso supported while the quads work through deep range. https://www.getpawer.app/exercises/video/pendulum-squat-v-squat.mp4 8 yes 0.7 https://www.getpawer.app/exercises/plate-forward-lunge Plate Forward Lunge https://www.getpawer.app/exercises/poster/plate-forward-lunge.webp A forward lunge holding a weight plate at the chest that loads the quads and glutes through a single-leg step — the gym-floor classic. https://www.getpawer.app/exercises/video/plate-forward-lunge.mp4 7 yes 0.7 https://www.getpawer.app/exercises/plate-front-raise Plate Front Raise https://www.getpawer.app/exercises/poster/plate-front-raise.webp A front raise holding one weight plate at the three and nine o'clock positions and lifting it to shoulder height. https://www.getpawer.app/exercises/video/plate-front-raise.mp4 9 yes 0.7 https://www.getpawer.app/exercises/plate-pinch Plate Pinch https://www.getpawer.app/exercises/poster/plate-pinch.webp Static grip hold in which you pinch a pair of weight plates between the thumb and flat fingers for time. https://www.getpawer.app/exercises/video/plate-pinch.mp4 5 yes 0.7 https://www.getpawer.app/exercises/power-clean Power Clean - no overhead press https://www.getpawer.app/exercises/poster/power-clean.webp An explosive barbell pull from the floor to a front rack catch on the shoulders, finishing without any overhead press. https://www.getpawer.app/exercises/video/power-clean.mp4 10 yes 0.7 https://www.getpawer.app/exercises/pull-ups Pull Ups https://www.getpawer.app/exercises/poster/pull-ups.webp The classic bodyweight vertical pull that builds the lats, biceps, and upper back — the benchmark for upper-body pulling strength. https://www.getpawer.app/exercises/video/pull-ups.mp4 7 yes 0.7 https://www.getpawer.app/exercises/push-jerk Push Jerk https://www.getpawer.app/exercises/poster/push-jerk.webp Barbell overhead lift driven by a short leg dip, received in a partial squat with the feet planted. https://www.getpawer.app/exercises/video/push-jerk.mp4 8 yes 0.7 https://www.getpawer.app/exercises/push-up Push Up https://www.getpawer.app/exercises/poster/push-up.webp The most foundational bodyweight push lift — trains the chest, triceps, and front shoulders with a single, scalable pattern. https://www.getpawer.app/exercises/video/push-up.mp4 7 yes 0.7 https://www.getpawer.app/exercises/reverse-grip-barbell-curl Reverse Grip Barbell Curl https://www.getpawer.app/exercises/poster/reverse-grip-barbell-curl.webp A standing barbell curl taken with the palms facing down, shifting the work from the biceps onto the forearms. https://www.getpawer.app/exercises/video/reverse-grip-barbell-curl.mp4 6 yes 0.7 https://www.getpawer.app/exercises/reverse-hack-squat Reverse Hack Squat https://www.getpawer.app/exercises/poster/reverse-hack-squat.webp A hack squat performed facing the machine, shifting the squat pattern onto the glutes and hamstrings. https://www.getpawer.app/exercises/video/reverse-hack-squat.mp4 8 yes 0.7 https://www.getpawer.app/exercises/reverse-hyperextension Reverse Hyperextension https://www.getpawer.app/exercises/poster/reverse-hyperextension.webp A prone hip extension off the end of a bench, lifting the legs behind the body to drive the glutes and hamstrings. https://www.getpawer.app/exercises/video/reverse-hyperextension.mp4 4 yes 0.7 https://www.getpawer.app/exercises/reverse-pec-deck Reverse Pec Deck https://www.getpawer.app/exercises/poster/reverse-pec-deck.webp Chest-supported machine fly performed in reverse, opening the arms backward to load the rear deltoids. https://www.getpawer.app/exercises/video/reverse-pec-deck.mp4 10 yes 0.7 https://www.getpawer.app/exercises/reverse-grip-barbell-bench-press Reverse-Grip Barbell Bench Press https://www.getpawer.app/exercises/poster/reverse-grip-barbell-bench-press.webp Flat barbell press taken with an underhand grip, which shifts pressing emphasis toward the upper chest. https://www.getpawer.app/exercises/video/reverse-grip-barbell-bench-press.mp4 5 yes 0.7 https://www.getpawer.app/exercises/reverse-grip-tricep-pushdown Reverse-Grip Tricep Pushdown https://www.getpawer.app/exercises/poster/reverse-grip-tricep-pushdown.webp A cable pushdown taken with the palms up, keeping the elbows tucked so the triceps extend the arm through a long range. https://www.getpawer.app/exercises/video/reverse-grip-tricep-pushdown.mp4 5 yes 0.7 https://www.getpawer.app/exercises/romanian-deadlift-hamstring-sweeps Romanian Deadlift Hamstring Sweeps https://www.getpawer.app/exercises/poster/romanian-deadlift-hamstring-sweeps.webp A standing bodyweight hinge with an arm sweep, taking the hamstrings through range as a dynamic warm-up. https://www.getpawer.app/exercises/video/romanian-deadlift-hamstring-sweeps.mp4 9 yes 0.7 https://www.getpawer.app/exercises/rowing-intervals Rowing Intervals https://www.getpawer.app/exercises/poster/rowing-intervals.webp Repeated hard efforts on the rowing machine separated by easy paddling, with stroke sequence held under fatigue. https://www.getpawer.app/exercises/video/rowing-intervals.mp4 5 yes 0.7 https://www.getpawer.app/exercises/rowing-sprint Rowing Sprint https://www.getpawer.app/exercises/poster/rowing-sprint.webp An all-out short rowing effort where stroke rate and leg drive peak together and technique has to survive it. https://www.getpawer.app/exercises/video/rowing-sprint.mp4 5 yes 0.7 https://www.getpawer.app/exercises/running-cooldown Running Cooldown https://www.getpawer.app/exercises/poster/running-cooldown.webp An easy jog after hard running, held at a conversational effort to bring heart rate and breathing back down. https://www.getpawer.app/exercises/video/running-cooldown.mp4 10 yes 0.7 https://www.getpawer.app/exercises/running-intervals Running Intervals https://www.getpawer.app/exercises/poster/running-intervals.webp Repeated fast running bouts with recovery between them, run well above the pace you could hold continuously. https://www.getpawer.app/exercises/video/running-intervals.mp4 6 yes 0.7 https://www.getpawer.app/exercises/seal-row Seal Row https://www.getpawer.app/exercises/poster/seal-row.webp Strict barbell row performed face down on a raised bench so the hips and lower back stay out of the lift. https://www.getpawer.app/exercises/video/seal-row.mp4 2 yes 0.7 https://www.getpawer.app/exercises/seated-calf-raise Seated Calf Raise https://www.getpawer.app/exercises/poster/seated-calf-raise.webp A seated calf raise loaded with a dumbbell across the thighs, biasing the soleus with the knee bent. https://www.getpawer.app/exercises/video/seated-calf-raise.mp4 10 yes 0.7 https://www.getpawer.app/exercises/seated-dumbbell-curl Seated Dumbbell Curl https://www.getpawer.app/exercises/poster/seated-dumbbell-curl.webp A seated dumbbell curl with the back supported, removing the swing so the biceps work through a strict range. https://www.getpawer.app/exercises/video/seated-dumbbell-curl.mp4 8 yes 0.7 https://www.getpawer.app/exercises/seated-leg-curl Seated Leg Curl https://www.getpawer.app/exercises/poster/seated-leg-curl.webp A machine leg curl performed seated with the hips flexed, curling the ankles under the roller to load the hamstrings. https://www.getpawer.app/exercises/video/seated-leg-curl.mp4 9 yes 0.7 https://www.getpawer.app/exercises/shadow-boxing Shadow Boxing https://www.getpawer.app/exercises/poster/shadow-boxing.webp Punching combinations thrown at empty air with footwork and rotation, worked in timed rounds without a bag. https://www.getpawer.app/exercises/video/shadow-boxing.mp4 7 yes 0.7 https://www.getpawer.app/exercises/single-leg-glute-bridge Single Leg Glute Bridge https://www.getpawer.app/exercises/poster/single-leg-glute-bridge.webp A floor-based unilateral hip extension that loads one glute at a time while the free leg stays off the ground. https://www.getpawer.app/exercises/video/single-leg-glute-bridge.mp4 4 yes 0.7 https://www.getpawer.app/exercises/single-legged-romanian-deadlifts Single Legged Romanian Deadlifts https://www.getpawer.app/exercises/poster/single-legged-romanian-deadlifts.webp A bodyweight single-leg hinge that loads the glutes and hamstrings while training balance — the single-leg answer to the RDL. https://www.getpawer.app/exercises/video/single-legged-romanian-deadlifts.mp4 7 yes 0.7 https://www.getpawer.app/exercises/single-arm-cable-fly Single-Arm Cable Fly https://www.getpawer.app/exercises/poster/single-arm-cable-fly.webp One-arm standing cable fly that adducts a single working arm while the trunk resists being pulled around. https://www.getpawer.app/exercises/video/single-arm-cable-fly.mp4 10 yes 0.7 https://www.getpawer.app/exercises/single-arm-dumbbell-overhead-press Single-Arm Dumbbell Overhead Press https://www.getpawer.app/exercises/poster/single-arm-dumbbell-overhead-press.webp A standing overhead press with one dumbbell, so each shoulder works alone while the trunk resists bending sideways. https://www.getpawer.app/exercises/video/single-arm-dumbbell-overhead-press.mp4 7 yes 0.7 https://www.getpawer.app/exercises/single-arm-landmine-press Single-Arm Landmine Press https://www.getpawer.app/exercises/poster/single-arm-landmine-press.webp A one-arm press of a landmine-anchored barbell from the shoulder, following the bar's arc up and across the body. https://www.getpawer.app/exercises/video/single-arm-landmine-press.mp4 7 yes 0.7 https://www.getpawer.app/exercises/single-arm-lat-pulldown Single-Arm Lat Pulldown https://www.getpawer.app/exercises/poster/single-arm-lat-pulldown.webp One-arm cable pulldown that loads a single lat and lets the shoulder blade travel through its full range. https://www.getpawer.app/exercises/video/single-arm-lat-pulldown.mp4 8 yes 0.7 https://www.getpawer.app/exercises/single-arm-overhead-cable-extension Single-Arm Overhead Cable Extension https://www.getpawer.app/exercises/poster/single-arm-overhead-cable-extension.webp A standing single-arm cable extension with the handle held overhead, straightening the elbow against constant tension. https://www.getpawer.app/exercises/video/single-arm-overhead-cable-extension.mp4 8 yes 0.7 https://www.getpawer.app/exercises/single-arm-tricep-extension Single-Arm Tricep Extension https://www.getpawer.app/exercises/poster/single-arm-tricep-extension.webp A seated single-arm overhead extension, lowering one dumbbell behind the head and pressing it back to lockout. https://www.getpawer.app/exercises/video/single-arm-tricep-extension.mp4 10 yes 0.7 https://www.getpawer.app/exercises/single-leg-dumbbell-romanian-deadlift Single-Leg Dumbbell Romanian Deadlift https://www.getpawer.app/exercises/poster/single-leg-dumbbell-romanian-deadlift.webp A single-leg hip hinge with a dumbbell, loading one hamstring and glute while the free leg extends behind. https://www.getpawer.app/exercises/video/single-leg-dumbbell-romanian-deadlift.mp4 10 yes 0.7 https://www.getpawer.app/exercises/single-leg-kettlebell-romanian-deadlift-deficit Single-Leg Dumbbell Romanian Deadlift (Deficit) https://www.getpawer.app/exercises/poster/single-leg-kettlebell-romanian-deadlift-deficit.webp A single-leg Romanian deadlift from a raised platform, adding range at the bottom of the hinge under load. https://www.getpawer.app/exercises/video/single-leg-kettlebell-romanian-deadlift-deficit.mp4 9 yes 0.7 https://www.getpawer.app/exercises/single-leg-hip-thrust Single-Leg Hip Thrust https://www.getpawer.app/exercises/poster/single-leg-hip-thrust.webp A bench-supported unilateral hip extension that drives one glute through a longer range than a floor bridge. https://www.getpawer.app/exercises/video/single-leg-hip-thrust.mp4 6 yes 0.7 https://www.getpawer.app/exercises/single-leg-press Single-Leg Press https://www.getpawer.app/exercises/poster/single-leg-press.webp A machine leg press driven by one leg at a time, loading the quadriceps with the torso fully supported. https://www.getpawer.app/exercises/video/single-leg-press.mp4 10 yes 0.7 https://www.getpawer.app/exercises/single-leg-standing-calf-raise Single-Leg Standing Calf Raise https://www.getpawer.app/exercises/poster/single-leg-standing-calf-raise.webp A one-legged plantar flexion drill that loads the calf of the standing leg through its full ankle range. https://www.getpawer.app/exercises/video/single-leg-standing-calf-raise.mp4 9 yes 0.7 https://www.getpawer.app/exercises/single-leg-step-down Single-Leg Step-Down https://www.getpawer.app/exercises/poster/single-leg-step-down.webp Single-leg lowering off a box, tapping the floor with the free foot before driving back up to the top. https://www.getpawer.app/exercises/video/single-leg-step-down.mp4 10 yes 0.7 https://www.getpawer.app/exercises/sissy-squat Sissy Squat https://www.getpawer.app/exercises/poster/sissy-squat.webp A knee-dominant squat where the hips stay extended and the knees travel forward over the toes. https://www.getpawer.app/exercises/video/sissy-squat.mp4 10 yes 0.7 https://www.getpawer.app/exercises/ski-erg Ski Erg https://www.getpawer.app/exercises/poster/ski-erg.webp Standing double-pole pulls on a ski ergometer, hinging at the hips to drive both handles down past the thighs. https://www.getpawer.app/exercises/video/ski-erg.mp4 10 yes 0.7 https://www.getpawer.app/exercises/sled-pull Sled Pull https://www.getpawer.app/exercises/poster/sled-pull.webp A rope-driven sled drag where the hips extend hard to start the pull and the arms finish it. https://www.getpawer.app/exercises/video/sled-pull.mp4 5 yes 0.7 https://www.getpawer.app/exercises/sled-push Sled Push/Pull https://www.getpawer.app/exercises/poster/sled-push.webp A loaded sled driven forward from an angled athletic stance, powered by repeated hip and knee extension. https://www.getpawer.app/exercises/video/sled-push.mp4 2 yes 0.7 https://www.getpawer.app/exercises/smith-machine-bench-press Smith Machine Bench Press https://www.getpawer.app/exercises/poster/smith-machine-bench-press.webp Flat bench press performed inside a Smith machine, where the bar runs on a fixed vertical track. https://www.getpawer.app/exercises/video/smith-machine-bench-press.mp4 7 yes 0.7 https://www.getpawer.app/exercises/smith-machine-bent-over-row Smith Machine Bent-Over Row https://www.getpawer.app/exercises/poster/smith-machine-bent-over-row.webp Bent-over row on a Smith machine, where the fixed bar path holds the line while you row to the torso. https://www.getpawer.app/exercises/video/smith-machine-bent-over-row.mp4 7 yes 0.7 https://www.getpawer.app/exercises/smith-machine-calf-raise Smith Machine Calf Raise https://www.getpawer.app/exercises/poster/smith-machine-calf-raise.webp A loaded standing calf raise performed under a Smith machine bar with the heels free to drop. https://www.getpawer.app/exercises/video/smith-machine-calf-raise.mp4 8 yes 0.7 https://www.getpawer.app/exercises/smith-machine-close-grip-bench-press Smith Machine Close Grip Bench Press https://www.getpawer.app/exercises/poster/smith-machine-close-grip-bench-press.webp A close-grip bench press on the Smith machine that bias-loads the triceps — the guided take on the classic triceps mass-builder. https://www.getpawer.app/exercises/video/smith-machine-close-grip-bench-press.mp4 10 yes 0.7 https://www.getpawer.app/exercises/smith-machine-front-squat Smith Machine Front Squat https://www.getpawer.app/exercises/poster/smith-machine-front-squat.webp A front-racked squat run on Smith machine rails, holding the torso upright so the quadriceps take the work. https://www.getpawer.app/exercises/video/smith-machine-front-squat.mp4 10 yes 0.7 https://www.getpawer.app/exercises/smith-machine-incline-bench-press Smith Machine Incline Bench Press https://www.getpawer.app/exercises/poster/smith-machine-incline-bench-press.webp An incline bench press on the Smith machine that bias-loads the upper chest — the guided take on the classic incline press. https://www.getpawer.app/exercises/video/smith-machine-incline-bench-press.mp4 9 yes 0.7 https://www.getpawer.app/exercises/smith-machine-seated-overhead-press Smith Machine Seated Overhead Press https://www.getpawer.app/exercises/poster/smith-machine-seated-overhead-press.webp A seated overhead press inside a Smith machine, driven from eye level to lockout with the back on a bench. https://www.getpawer.app/exercises/video/smith-machine-seated-overhead-press.mp4 9 yes 0.7 https://www.getpawer.app/exercises/smith-machine-squat Smith Machine Squat https://www.getpawer.app/exercises/poster/smith-machine-squat.webp A back-racked squat on a Smith machine, where the guided bar path removes most of the stabilizing work. https://www.getpawer.app/exercises/video/smith-machine-squat.mp4 8 yes 0.7 https://www.getpawer.app/exercises/smith-machine-standing-shrugs Smith Machine Standing Shrugs https://www.getpawer.app/exercises/poster/smith-machine-standing-shrugs.webp A standing barbell shrug on the Smith machine that isolates the upper traps — the guided way to load shrugs heavy and safe. https://www.getpawer.app/exercises/video/smith-machine-standing-shrugs.mp4 8 yes 0.7 https://www.getpawer.app/exercises/smith-machine-sumo-romanian-deadlift Smith Machine Sumo Romanian Deadlift https://www.getpawer.app/exercises/poster/smith-machine-sumo-romanian-deadlift.webp A wide-stance Romanian deadlift on the Smith machine that bias-loads the glutes and inner hamstrings — guided hip-hinge work. https://www.getpawer.app/exercises/video/smith-machine-sumo-romanian-deadlift.mp4 9 yes 0.7 https://www.getpawer.app/exercises/snatch-pull Snatch Pull https://www.getpawer.app/exercises/poster/snatch-pull.webp Wide-grip barbell pull trained heavy to build the extension and bar path of the snatch without a catch. https://www.getpawer.app/exercises/video/snatch-pull.mp4 6 yes 0.7 https://www.getpawer.app/exercises/snatch-grip-deadlift Snatch-Grip Deadlift https://www.getpawer.app/exercises/poster/snatch-grip-deadlift.webp A deadlift pulled from a very wide snatch grip, which lowers the start position and loads the upper back hard. https://www.getpawer.app/exercises/video/snatch-grip-deadlift.mp4 7 yes 0.7 https://www.getpawer.app/exercises/snatch-grip-high-pull Snatch-Grip High Pull https://www.getpawer.app/exercises/poster/snatch-grip-high-pull.webp Wide-grip barbell pull that finishes with an aggressive shrug and the elbows driven high and outside. https://www.getpawer.app/exercises/video/snatch-grip-high-pull.mp4 10 yes 0.7 https://www.getpawer.app/exercises/spider-curl Spider Curl https://www.getpawer.app/exercises/poster/spider-curl.webp A chest-supported curl performed face down on an incline bench, with the arms hanging free below the shoulders. https://www.getpawer.app/exercises/video/spider-curl.mp4 5 yes 0.7 https://www.getpawer.app/exercises/split-jerk Split Jerk https://www.getpawer.app/exercises/poster/split-jerk.webp An explosive overhead lift where a shallow dip and leg drive send the bar up and the feet split to catch it. https://www.getpawer.app/exercises/video/split-jerk.mp4 6 yes 0.7 https://www.getpawer.app/exercises/split-squat-isometric-hold Split Squat Isometric Hold https://www.getpawer.app/exercises/poster/split-squat-isometric-hold.webp A static split stance hold near the bottom of a lunge, with the rear knee hovering just off the floor. https://www.getpawer.app/exercises/video/split-squat-isometric-hold.mp4 7 yes 0.7 https://www.getpawer.app/exercises/stability-ball-leg-curl Stability Ball Leg Curl https://www.getpawer.app/exercises/poster/stability-ball-leg-curl.webp A supine bridge with the heels on a stability ball, curling the ball toward the hips while the pelvis stays lifted. https://www.getpawer.app/exercises/video/stability-ball-leg-curl.mp4 9 yes 0.7 https://www.getpawer.app/exercises/stair-climber Stair Climber https://www.getpawer.app/exercises/poster/stair-climber.webp Continuous stepping on a revolving staircase, driving through each step with the hip and knee extensors. https://www.getpawer.app/exercises/video/stair-climber.mp4 6 yes 0.7 https://www.getpawer.app/exercises/standing-cable-hip-abduction Standing Cable Hip Abduction https://www.getpawer.app/exercises/poster/standing-cable-hip-abduction.webp A standing cable isolation that lifts one leg out to the side against a low pulley to load the hip abductors. https://www.getpawer.app/exercises/video/standing-cable-hip-abduction.mp4 6 yes 0.7 https://www.getpawer.app/exercises/standing-calf-raise-machine Standing Calf Raise (Machine) https://www.getpawer.app/exercises/poster/standing-calf-raise-machine.webp A shoulder-loaded calf machine raise with the knees straight and the heels free to drop below the platform. https://www.getpawer.app/exercises/video/standing-calf-raise-machine.mp4 5 yes 0.7 https://www.getpawer.app/exercises/steady-state-ride Steady State Ride https://www.getpawer.app/exercises/poster/steady-state-ride.webp Continuous seated pedalling at one sustainable resistance and cadence, held below the lactate threshold. https://www.getpawer.app/exercises/video/steady-state-ride.mp4 10 yes 0.7 https://www.getpawer.app/exercises/rowing-machine-steady-state Steady-State Rowing Machine https://www.getpawer.app/exercises/poster/rowing-machine-steady-state.webp Continuous rowing at a steady sustainable pace, holding one rhythm and one stroke rate for the whole piece. https://www.getpawer.app/exercises/video/rowing-machine-steady-state.mp4 5 yes 0.7 https://www.getpawer.app/exercises/straight-arm-lat-pulldown Straight-Arm Lat Pulldown https://www.getpawer.app/exercises/poster/straight-arm-lat-pulldown.webp Standing cable pulldown with near straight arms that isolates shoulder extension and keeps the lats loaded. https://www.getpawer.app/exercises/video/straight-arm-lat-pulldown.mp4 10 yes 0.7 https://www.getpawer.app/exercises/supermans Supermans https://www.getpawer.app/exercises/poster/supermans.webp A prone bodyweight extension that strengthens the lower back, glutes, and rear chain — the floor-friendly low-back exercise. https://www.getpawer.app/exercises/video/supermans.mp4 8 yes 0.7 https://www.getpawer.app/exercises/swim-kick-drill Swim Kick Drill https://www.getpawer.app/exercises/poster/swim-kick-drill.webp An isolated freestyle flutter kick drill that builds propulsion and body position without using the arms. https://www.getpawer.app/exercises/video/swim-kick-drill.mp4 5 yes 0.7 https://www.getpawer.app/exercises/swim-pull-drill Swim Pull Drill https://www.getpawer.app/exercises/poster/swim-pull-drill.webp An arms-only freestyle drill that isolates the catch and pull so the underwater stroke can be rebuilt. https://www.getpawer.app/exercises/video/swim-pull-drill.mp4 5 yes 0.7 https://www.getpawer.app/exercises/swim-sprint-intervals Swim Sprint Intervals https://www.getpawer.app/exercises/poster/swim-sprint-intervals.webp Short maximal freestyle repeats with fixed rest, swum at a stroke rate no continuous swim can sustain. https://www.getpawer.app/exercises/video/swim-sprint-intervals.mp4 5 yes 0.7 https://www.getpawer.app/exercises/tate-press Tate Press https://www.getpawer.app/exercises/poster/tate-press.webp Supine dumbbell press with the elbows flared out, lowering the dumbbell ends toward the chest. https://www.getpawer.app/exercises/video/tate-press.mp4 5 yes 0.7 https://www.getpawer.app/exercises/tempo-run Tempo Run https://www.getpawer.app/exercises/poster/tempo-run.webp A sustained run at threshold effort, fast enough to be uncomfortable but slow enough to hold for a while. https://www.getpawer.app/exercises/video/tempo-run.mp4 10 yes 0.7 https://www.getpawer.app/exercises/tibialis-raise Tibialis Raise https://www.getpawer.app/exercises/poster/tibialis-raise.webp Wall-supported shin raise that lifts the toes toward the shin to load the tibialis anterior. https://www.getpawer.app/exercises/video/tibialis-raise.mp4 8 yes 0.7 https://www.getpawer.app/exercises/toes-to-bar Toes-to-Bar https://www.getpawer.app/exercises/poster/toes-to-bar.webp Hanging from a bar, you raise straight legs overhead until the toes touch the bar, then lower them. https://www.getpawer.app/exercises/video/toes-to-bar.mp4 7 yes 0.7 https://www.getpawer.app/exercises/towel-slide-leg-curl Towel Slide Leg Curl https://www.getpawer.app/exercises/poster/towel-slide-leg-curl.webp A supine bridge with the heels on towels, sliding them toward the hips and back out under hamstring control. https://www.getpawer.app/exercises/video/towel-slide-leg-curl.mp4 5 yes 0.7 https://www.getpawer.app/exercises/trail-run Trail Run https://www.getpawer.app/exercises/poster/trail-run.webp Running over uneven off-road terrain with constant gradient changes, alternating climbing and braking. https://www.getpawer.app/exercises/video/trail-run.mp4 9 yes 0.7 https://www.getpawer.app/exercises/trap-bar-deadlift Trap Bar Deadlift https://www.getpawer.app/exercises/poster/trap-bar-deadlift.webp A loaded hip hinge pulled from inside a hexagonal bar, with neutral handles sitting level with the hips. https://www.getpawer.app/exercises/video/trap-bar-deadlift.mp4 6 yes 0.7 https://www.getpawer.app/exercises/trap-bar-shrug Trap Bar Shrug https://www.getpawer.app/exercises/poster/trap-bar-shrug.webp Neutral grip shrug with a trap bar, loading the upper trapezius through straight scapular elevation. https://www.getpawer.app/exercises/video/trap-bar-shrug.mp4 10 yes 0.7 https://www.getpawer.app/exercises/treadmill-run Treadmill Run https://www.getpawer.app/exercises/poster/treadmill-run.webp Running on a motorized treadmill at a set speed and incline, with pace controlled by the machine. https://www.getpawer.app/exercises/video/treadmill-run.mp4 3 yes 0.7 https://www.getpawer.app/exercises/underhand-barbell-row Underhand Barbell Row https://www.getpawer.app/exercises/poster/underhand-barbell-row.webp Bent-over barbell row taken with an underhand grip, which tucks the elbows and favors the lats. https://www.getpawer.app/exercises/video/underhand-barbell-row.mp4 8 yes 0.7 https://www.getpawer.app/exercises/v-up V-Up https://www.getpawer.app/exercises/poster/v-up.webp Supine core rep that lifts the torso and straight legs at once until the body folds into a V shape. https://www.getpawer.app/exercises/video/v-up.mp4 8 yes 0.7 https://www.getpawer.app/exercises/versaclimber VersaClimber https://www.getpawer.app/exercises/poster/versaclimber.webp Vertical climbing on a fixed track, driving alternating arms and legs through a continuous upward stride. https://www.getpawer.app/exercises/video/versaclimber.mp4 6 yes 0.7 https://www.getpawer.app/exercises/lunge-walking Walking Lunge https://www.getpawer.app/exercises/poster/lunge-walking.webp A bodyweight walking lunge that builds the glutes and quads one leg at a time while training balance and gait control. https://www.getpawer.app/exercises/video/lunge-walking.mp4 10 yes 0.7 https://www.getpawer.app/exercises/wall-ball Wall Ball https://www.getpawer.app/exercises/poster/wall-ball.webp A front squat into an explosive overhead throw against a wall target, caught on the rebound and repeated. https://www.getpawer.app/exercises/video/wall-ball.mp4 7 yes 0.7 https://www.getpawer.app/exercises/wall-sit Wall Sit https://www.getpawer.app/exercises/poster/wall-sit.webp An isometric squat hold against a wall that builds quad endurance and mental grit — the classic equipment-free leg burner. https://www.getpawer.app/exercises/video/wall-sit.mp4 5 yes 0.7 https://www.getpawer.app/exercises/weighted-pull-ups Weighted Pull Ups https://www.getpawer.app/exercises/poster/weighted-pull-ups.webp Pull-up loaded with extra weight on a dip belt, adding resistance once bodyweight reps are easy. https://www.getpawer.app/exercises/video/weighted-pull-ups.mp4 8 yes 0.7 https://www.getpawer.app/exercises/wide-grip-barbell-bench-press Wide-Grip Barbell Bench Press https://www.getpawer.app/exercises/poster/wide-grip-barbell-bench-press.webp Flat barbell bench press taken well outside shoulder width, shortening the range and loading the chest hard. https://www.getpawer.app/exercises/video/wide-grip-barbell-bench-press.mp4 6 yes 0.7 https://www.getpawer.app/exercises/wide-grip-barbell-curl Wide-Grip Barbell Curl https://www.getpawer.app/exercises/poster/wide-grip-barbell-curl.webp A standing barbell curl with the hands set wider than the shoulders, shifting emphasis toward the inner biceps. https://www.getpawer.app/exercises/video/wide-grip-barbell-curl.mp4 8 yes 0.7 https://www.getpawer.app/exercises/wide-grip-lat-pulldown Wide-Grip Lat Pulldown https://www.getpawer.app/exercises/poster/wide-grip-lat-pulldown.webp Seated cable pulldown taken wider than shoulder width, pulling the bar to the chest with the lats. https://www.getpawer.app/exercises/video/wide-grip-lat-pulldown.mp4 9 yes 0.7 https://www.getpawer.app/exercises/wide-grip-pull-up Wide-Grip Pull-Up https://www.getpawer.app/exercises/poster/wide-grip-pull-up.webp Bodyweight pull-up with the hands set well outside shoulder width, pulling the chin over the bar. https://www.getpawer.app/exercises/video/wide-grip-pull-up.mp4 7 yes 0.7 https://www.getpawer.app/exercises/wide-grip-seated-cable-row Wide-Grip Seated Cable Row https://www.getpawer.app/exercises/poster/wide-grip-seated-cable-row.webp Seated cable row taken on a wide bar, pulling to the upper abdomen with the elbows away from the ribs. https://www.getpawer.app/exercises/video/wide-grip-seated-cable-row.mp4 7 yes 0.7 https://www.getpawer.app/exercises/wrist-roller Wrist Roller https://www.getpawer.app/exercises/poster/wrist-roller.webp Hold a loaded roller at arms length and wind the rope up and down using only wrist rotation. https://www.getpawer.app/exercises/video/wrist-roller.mp4 5 yes 0.7 https://www.getpawer.app/exercises/yates-row Yates Row https://www.getpawer.app/exercises/poster/yates-row.webp Underhand barbell row with the torso held just past 45 degrees, popularized by Dorian Yates. https://www.getpawer.app/exercises/video/yates-row.mp4 8 yes 0.7 https://www.getpawer.app/exercises/z-press Z Press https://www.getpawer.app/exercises/poster/z-press.webp Overhead press performed seated on the floor with the legs straight, so the trunk gets no support. https://www.getpawer.app/exercises/video/z-press.mp4 7 yes 0.7 https://www.getpawer.app/exercises/zercher-squat Zercher Squat https://www.getpawer.app/exercises/poster/zercher-squat.webp A squat with the barbell cradled in the crooks of the elbows, which forces an upright torso under load. https://www.getpawer.app/exercises/video/zercher-squat.mp4 10 yes 0.7 https://www.getpawer.app/exercises/zottman-curl Zottman Curl https://www.getpawer.app/exercises/poster/zottman-curl.webp A dumbbell curl that lifts with the palms up and lowers with the palms down, training biceps and forearms in one rep. https://www.getpawer.app/exercises/video/zottman-curl.mp4 5 yes 0.7