Disclaimer:
The information provided by Gymcheq is for educational and informational purposes only. Always consult with a qualified healthcare professional, physician, or licensed fitness trainer before beginning any new exercise program or using any fitness products, especially if you have pre-existing medical conditions, injuries, or concerns. Participation in any exercise program is at your own risk.
Strengthen biceps and forearms with a controlled rope curl.
Focus on inner bicep strength with precise form.
Build biceps and forearms with a neutral grip curl.
Target your biceps with a focused close-grip approach.
Focus on your biceps with controlled, strict form.
Engage the biceps fully with a unique upward dragging motion.
Spider Bicep Cable Curls
Build balanced strength by working one arm at a time.
Focus on inner bicep definition with precise control.
Target biceps with a comfortable grip for controlled strength.
Isolate each bicep for focused strength and growth.
Combine lower body stability with bicep engagement for total-body focus.
Curl with comfort and control for fully engaged biceps.
Strengthen your biceps and chest with a controlled push-up variation.
Target your biceps and forearms with controlled reverse grip curls.
Focus on each arm individually with controlled curls and intentional pauses.
Stretch and build your biceps with incline curls for maximum engagement.
Isolate your biceps with seated curls for controlled, focused arm strength.
Pump your biceps through a full range with 21s for controlled, intense arm activation.
Flip your grip with Reverse Dumbbell Curls for biceps and forearms in one smooth move.
"Lock in and isolate—Machine Preacher Curls keep the focus right on your biceps."
Resistance Band Bicep Curls
A triple-phase curl to push your biceps to the limit.
A twisting curl for total bicep activation.
Classic curls for strong, defined arms.
Powerful curls that hit biceps and forearms.
Twist, lift, and isolate—perfect for sculpted biceps.
Curl differently, hit your forearms and biceps.
Focus on each bicep with precision and control.
Classic curls for strong, defined arms.
Focus and lift—Crucifix Curl Single Arm isolates each bicep.
Curl with precision—Dumbbell Spider Curls isolate your biceps.
Constant tension, maximum pump—Standing Bicep Cable Curls sculpt your arms.
Grip, curl, and strengthen—Kettlebell Bicep Curls build arm power.
Strengthen your legs and arms simultaneously with Squat Bicep Curls.
Twist and lift—Dumbbell Cross Curls target your biceps from every angle.
Curl with control—Cable Handles Bicep Curls sculpt strong arms.
Dumbbell Step Ups
Hinge, stretch, and strengthen—Dumbbell Romanian Deadlifts target your posterior chain.
Sit, lift, and strengthen—target your calves with Seated Machine Calf Raises.
Lift heavy, hinge strong—Barbell Deadlifts power your entire posterior chain.
No equipment needed—Bodyweight Squats build strong legs anywhere.
Push through your heels and power your legs—Leg Press strengthens lower body muscles.
Rack it, squat deep, and rise—barbell squats build strong legs and glutes.
Grip, hinge, and lift—dumbbell deadlifts strengthen your entire posterior chain.
Hinge, lower, and lift—Romanian Deadlifts build strong hamstrings and glutes.
Elevate your back foot and power your legs—Bulgarian Split Squats challenge balance and strength.
Hold the dumbbell close and squat deep—Goblet Squats sculpt your legs and glutes.
Step, lower, and power up—dumbbell split squats target each leg individually.
Hold, squat, and rise—dumbbell squats strengthen legs and glutes with precision.
Drive your hips upward and power your glutes with barbell hip thrusts.
Challenge balance and build strength with single-leg dumbbell squats.
Step forward, lower, and power up—dumbbell lunges sculpt legs and glutes with every rep.
Target your calves with controlled presses on the leg press machine.
Isolate your quads and build strong legs with precise leg extensions.
Raise, pause, and strengthen—dumbbell calf raises sculpt and power your lower legs.
Isolate and strengthen your hamstrings with controlled lying leg curls.
Lift, squeeze, and strengthen—glute bridges fire up your glutes and hamstrings with every rep.
Explosive power meets strength—dumbbell jump squats fire up your legs and glutes with every rep.
Wide stance, deep squat, strong legs—dumbbell sumo squats hit your lower body from every angle.
Target and tone your glutes with precise, controlled cable kick backs.
Build lower-leg strength from every angle—seated calf raises target the muscles deeper than standing variations.
Step, lower, rise—bodyweight lunges strengthen legs and glutes with every controlled move.
Strong calves don’t just look powerful—they stabilize every step, jump, and lift. Barbell calf raises bring strength from the ground up.
Activate your glutes and build hip stability—fire hydrants light up the muscles that shape and support your lower body.
Control, balance, and raw leg strength—master the pistol squat and own your lower body.
Open strong—hip abductor work builds stability, power, and shape through your outer glutes.
Step wide, sink deep—side lunges fire up your glutes, quads, and inner thighs for strength in every direction.
Wide, grounded, and powerful—the Smith Machine Sumo Squat hits inner thighs and glutes with precision.
Controlled, powerful—Smith Machine Split Squats isolate the quads and glutes with balance and stability built in.
Lift and squeeze—reverse hyperextensions strengthen the glutes, hamstrings, and lower back without heavy strain.
Step back with confidence—reverse lunges strengthen quads, glutes, and hamstrings while protecting your knees.
Build strength and balance with walking dumbbell lunges, targeting quads, glutes, and hamstrings.
Engage quads, glutes, and hamstrings with walking barbell lunges.
Strengthen glutes and outer thighs with resistance band hip abductions.
Isolate and strengthen glutes with controlled kickbacks.
Target glutes, hamstrings, and lower back with cable pull throughs.
Strengthen glutes, hamstrings, and lower back with single-leg dumbbell hip thrusts.
Single Leg Hip extension
Strengthen quads, glutes, and hamstrings with controlled Smith machine squats.
Build strength and definition in calves with controlled calf raises.
Engage quads, glutes, and hamstrings with cable goblet squats.
Target glutes and outer thighs with controlled cable abductions.
Engage quads, glutes, and hamstrings with resistance band squats.
Strengthen quads, glutes, and hamstrings with controlled landmine squats.
Activate glutes, hamstrings, and lower back with controlled dumbbell hip thrusts.
Strengthen quads, glutes, and hamstrings with controlled hack squats.
Build strength in quads, glutes, and calves with controlled step ups.
Target hamstrings and glutes with controlled Nordic curls.
Strengthen quads, glutes, and hamstrings with controlled reverse lunges.
Build explosive power in quads, glutes, and calves with jumping squats.
Activate glutes and hamstrings with controlled floor hip thrusts.
Build power in quads, glutes, and hamstrings with explosive split jumps.
Target your hamstrings and glutes with a controlled glute-ham raise.
Strengthen glutes, hamstrings, and lower back with a controlled landmine deadlift.
Isolate the mid pecs (chest) with controlled cable crossovers.
Target your lower pecs (chest) with controlled leverage pressing.
Isolate the upper pecs (chest) with a controlled standing fly.
Build lower pecs (chest) and triceps with controlled dips.
Target your triceps and inner pecs (chest) with precision hand placement.
Focus on lower pecs (chest) and triceps with a controlled decline press.
Knee-supported push-up to target triceps and inner pecs (chest).
Target your lower pecs (chest) and triceps with a controlled decline press.
Elevate your feet to target upper pecs (chest) and shoulders.
Stretch and sculpt your upper pecs (chest) with controlled dumbbell flys.
Focus on triceps while still engaging your pecs (chest) and shoulders.
Target your upper pecs (chest) and shoulders with a controlled incline press.
Classic bodyweight move to engage your pecs (chest), shoulders, triceps, and core.
Press a barbell to strengthen your pecs (chest), shoulders, and triceps.
Press dumbbells to build strength in your pecs (chest), shoulders, and triceps.
Strengthen your pecs (chest) and shoulders with a controlled machine press.
Press with guided stability to strengthen your pecs (chest), shoulders, and triceps.
Add a plyometric twist to the push-up to engage chest (pecs), shoulders, and core.
Press downward on a decline to emphasize the lower chest (pecs) with guided stability.
Target your upper chest (pecs) and shoulders with a controlled incline press on the leverage machine.
Isolate and strengthen your chest (pecs) with controlled motion on the pec deck machine.
A triceps-focused push-up variation performed at an incline for controlled strength building.
Sculpt your chest with a downward fly motion that emphasizes the lower pecs.
Press the bar upward at an incline to target the upper chest and shoulders with controlled stability.
A challenging push-up variation that targets chest, shoulders, and triceps with unilateral strength emphasis.
