https://metalstrength.fit/ 2026-09-19 https://metalstrength.fit/plans 2026-09-19 https://metalstrength.fit/methodology 2026-09-19 https://metalstrength.fit/muscles/ 2026-09-19 https://metalstrength.fit/strength-standards/ 2026-09-19 https://metalstrength.fit/programs/ 2026-09-19 https://metalstrength.fit/muscles/chest/ 2026-09-19 https://metalstrength.fit/muscles/lats/ 2026-09-19 https://metalstrength.fit/muscles/upper-back/ 2026-09-19 https://metalstrength.fit/muscles/traps/ 2026-09-19 https://metalstrength.fit/muscles/shoulders/ 2026-09-19 https://metalstrength.fit/muscles/front-delts/ 2026-09-19 https://metalstrength.fit/muscles/side-delts/ 2026-09-19 https://metalstrength.fit/muscles/rear-delts/ 2026-09-19 https://metalstrength.fit/muscles/biceps/ 2026-09-19 https://metalstrength.fit/muscles/triceps/ 2026-09-19 https://metalstrength.fit/muscles/forearms/ 2026-09-19 https://metalstrength.fit/muscles/abs/ 2026-09-19 https://metalstrength.fit/muscles/obliques/ 2026-09-19 https://metalstrength.fit/muscles/lower-back/ 2026-09-19 https://metalstrength.fit/muscles/glutes/ 2026-09-19 https://metalstrength.fit/muscles/quads/ 2026-09-19 https://metalstrength.fit/muscles/hamstrings/ 2026-09-19 https://metalstrength.fit/muscles/adductors/ 2026-09-19 https://metalstrength.fit/muscles/abductors/ 2026-09-19 https://metalstrength.fit/muscles/calves/ 2026-09-19 https://metalstrength.fit/muscles/tibialis/ 2026-09-19 https://metalstrength.fit/muscles/neck/ 2026-09-19 https://metalstrength.fit/muscles/serratus/ 2026-09-19 https://metalstrength.fit/exercises/barbell-bench-press/ 2026-09-19 https://metalstrength.fit/exercises/barbell-bench-press.webp https://metalstrength.fit/exercises/barbell-bench-press.webp Barbell Bench Press The Barbell Bench Press trains the chest using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-bench-press.mp4 3 yes no https://metalstrength.fit/exercises/barbell-narrow-stance-squat/ 2026-09-19 https://metalstrength.fit/exercises/barbell-narrow-stance-squat.webp https://metalstrength.fit/exercises/barbell-narrow-stance-squat.webp Barbell Narrow Stance Squat The Barbell Narrow Stance Squat trains the quadriceps using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-narrow-stance-squat.mp4 3 yes no https://metalstrength.fit/exercises/barbell-deadlift/ 2026-09-19 https://metalstrength.fit/exercises/barbell-deadlift.webp https://metalstrength.fit/exercises/barbell-deadlift.webp Barbell Deadlift The Barbell Deadlift trains the hamstrings using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-deadlift.mp4 3 yes no https://metalstrength.fit/exercises/barbell-standing-close-grip-military-press/ 2026-09-19 https://metalstrength.fit/exercises/barbell-standing-close-grip-military-press.webp https://metalstrength.fit/exercises/barbell-standing-close-grip-military-press.webp Barbell Standing Close Grip Military Press The Barbell Standing Close Grip Military Press trains the front delts using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-standing-close-grip-military-press.mp4 3 yes no https://metalstrength.fit/exercises/barbell-bent-over-row/ 2026-09-19 https://metalstrength.fit/exercises/barbell-bent-over-row.webp https://metalstrength.fit/exercises/barbell-bent-over-row.webp Barbell Bent Over Row The Barbell Bent Over Row trains the upper back using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-bent-over-row.mp4 3 yes no https://metalstrength.fit/exercises/shoulder-grip-pull-up/ 2026-09-19 https://metalstrength.fit/exercises/shoulder-grip-pull-up.webp https://metalstrength.fit/exercises/shoulder-grip-pull-up.webp Shoulder Grip Pull-Up The Shoulder Grip Pull-Up trains the lats using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/shoulder-grip-pull-up.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-bench-press/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-bench-press.webp https://metalstrength.fit/exercises/dumbbell-bench-press.webp Dumbbell Bench Press The Dumbbell Bench Press trains the chest using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-bench-press.mp4 3 yes no https://metalstrength.fit/exercises/barbell-incline-bench-press/ 2026-09-19 https://metalstrength.fit/exercises/barbell-incline-bench-press.webp https://metalstrength.fit/exercises/barbell-incline-bench-press.webp Barbell Incline Bench Press The Barbell Incline Bench Press trains the chest using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-incline-bench-press.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-incline-bench-press/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-incline-bench-press.webp https://metalstrength.fit/exercises/dumbbell-incline-bench-press.webp Dumbbell Incline Bench Press The Dumbbell Incline Bench Press trains the chest using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-incline-bench-press.mp4 3 yes no https://metalstrength.fit/exercises/lever-chest-press/ 2026-09-19 https://metalstrength.fit/exercises/lever-chest-press.webp https://metalstrength.fit/exercises/lever-chest-press.webp Lever Chest Press The Lever Chest Press trains the chest using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-chest-press.mp4 3 yes no https://metalstrength.fit/exercises/lever-pec-deck-fly/ 2026-09-19 https://metalstrength.fit/exercises/lever-pec-deck-fly.webp https://metalstrength.fit/exercises/lever-pec-deck-fly.webp Lever Pec Deck Fly The Lever Pec Deck Fly trains the chest using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-pec-deck-fly.mp4 3 yes no https://metalstrength.fit/exercises/cable-middle-fly/ 2026-09-19 https://metalstrength.fit/exercises/cable-middle-fly.webp https://metalstrength.fit/exercises/cable-middle-fly.webp Cable Middle Fly The Cable Middle Fly trains the chest using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-middle-fly.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-fly/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-fly.webp https://metalstrength.fit/exercises/dumbbell-fly.webp Dumbbell Fly The Dumbbell Fly trains the chest using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-fly.mp4 3 yes no https://metalstrength.fit/exercises/chest-dip/ 2026-09-19 https://metalstrength.fit/exercises/chest-dip.webp https://metalstrength.fit/exercises/chest-dip.webp Chest Dip The Chest Dip trains the chest using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/chest-dip.mp4 3 yes no https://metalstrength.fit/exercises/push-up/ 2026-09-19 https://metalstrength.fit/exercises/push-up.webp https://metalstrength.fit/exercises/push-up.webp Push-Up The Push-Up trains the chest using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/push-up.mp4 3 yes no https://metalstrength.fit/exercises/chin-up/ 2026-09-19 https://metalstrength.fit/exercises/chin-up.webp https://metalstrength.fit/exercises/chin-up.webp Chin-Up The Chin-Up trains the lats using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/chin-up.mp4 3 yes no https://metalstrength.fit/exercises/cable-bar-lateral-pulldown/ 2026-09-19 https://metalstrength.fit/exercises/cable-bar-lateral-pulldown.webp https://metalstrength.fit/exercises/cable-bar-lateral-pulldown.webp Cable Bar Lateral Pulldown The Cable Bar Lateral Pulldown trains the lats using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-bar-lateral-pulldown.mp4 3 yes no https://metalstrength.fit/exercises/barbell-reverse-grip-bent-over-row/ 2026-09-19 https://metalstrength.fit/exercises/barbell-reverse-grip-bent-over-row.webp https://metalstrength.fit/exercises/barbell-reverse-grip-bent-over-row.webp Barbell Reverse Grip Bent Over Row The Barbell Reverse Grip Bent Over Row trains the upper back using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-reverse-grip-bent-over-row.mp4 3 yes no https://metalstrength.fit/exercises/cable-seated-row/ 2026-09-19 https://metalstrength.fit/exercises/cable-seated-row.webp https://metalstrength.fit/exercises/cable-seated-row.webp Cable Seated Row The Cable Seated Row trains the upper back using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-seated-row.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-one-arm-bent-over-row/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-one-arm-bent-over-row.webp https://metalstrength.fit/exercises/dumbbell-one-arm-bent-over-row.webp Dumbbell One Arm Bent Over Row The Dumbbell One Arm Bent Over Row trains the upper back using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-one-arm-bent-over-row.mp4 3 yes no https://metalstrength.fit/exercises/barbell-incline-row/ 2026-09-19 https://metalstrength.fit/exercises/barbell-incline-row.webp https://metalstrength.fit/exercises/barbell-incline-row.webp Barbell Incline Row The Barbell Incline Row trains the upper back using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-incline-row.mp4 3 yes no https://metalstrength.fit/exercises/barbell-romanian-deadlift/ 2026-09-19 https://metalstrength.fit/exercises/barbell-romanian-deadlift.webp https://metalstrength.fit/exercises/barbell-romanian-deadlift.webp Barbell Romanian Deadlift The Barbell Romanian Deadlift trains the hamstrings using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-romanian-deadlift.mp4 3 yes no https://metalstrength.fit/exercises/barbell-sumo-deadlift/ 2026-09-19 https://metalstrength.fit/exercises/barbell-sumo-deadlift.webp https://metalstrength.fit/exercises/barbell-sumo-deadlift.webp Barbell Sumo Deadlift The Barbell Sumo Deadlift trains the glutes using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-sumo-deadlift.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-seated-shoulder-press/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-seated-shoulder-press.webp https://metalstrength.fit/exercises/dumbbell-seated-shoulder-press.webp Dumbbell Seated Shoulder Press The Dumbbell Seated Shoulder Press trains the front delts using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-seated-shoulder-press.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-standing-bent-arm-lateral-raise/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-standing-bent-arm-lateral-raise.webp https://metalstrength.fit/exercises/dumbbell-standing-bent-arm-lateral-raise.webp Dumbbell Standing Bent Arm Lateral Raise The Dumbbell Standing Bent Arm Lateral Raise trains the side delts using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-standing-bent-arm-lateral-raise.mp4 3 yes no https://metalstrength.fit/exercises/cable-lateral-raise/ 2026-09-19 https://metalstrength.fit/exercises/cable-lateral-raise.webp https://metalstrength.fit/exercises/cable-lateral-raise.webp Cable Lateral Raise The Cable Lateral Raise trains the side delts using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-lateral-raise.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-rear-fly/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-rear-fly.webp https://metalstrength.fit/exercises/dumbbell-rear-fly.webp Dumbbell Rear Fly The Dumbbell Rear Fly trains the rear delts using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-rear-fly.mp4 3 yes no https://metalstrength.fit/exercises/band-face-pull/ 2026-09-19 https://metalstrength.fit/exercises/band-face-pull.webp https://metalstrength.fit/exercises/band-face-pull.webp Band Face Pull The Band Face Pull trains the rear delts using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/band-face-pull.mp4 3 yes no https://metalstrength.fit/exercises/barbell-shrug/ 2026-09-19 https://metalstrength.fit/exercises/barbell-shrug.webp https://metalstrength.fit/exercises/barbell-shrug.webp Barbell Shrug The Barbell Shrug trains the traps using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-shrug.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-shrug/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-shrug.webp https://metalstrength.fit/exercises/dumbbell-shrug.webp Dumbbell Shrug The Dumbbell Shrug trains the traps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-shrug.mp4 3 yes no https://metalstrength.fit/exercises/barbell-curl/ 2026-09-19 https://metalstrength.fit/exercises/barbell-curl.webp https://metalstrength.fit/exercises/barbell-curl.webp Barbell Curl The Barbell Curl trains the biceps using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-curl.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-biceps-curl/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-biceps-curl.webp https://metalstrength.fit/exercises/dumbbell-biceps-curl.webp Dumbbell Biceps Curl The Dumbbell Biceps Curl trains the biceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-biceps-curl.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-hammer-curl/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-hammer-curl.webp https://metalstrength.fit/exercises/dumbbell-hammer-curl.webp Dumbbell Hammer Curl The Dumbbell Hammer Curl trains the forearms using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-hammer-curl.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-incline-biceps-curl/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-incline-biceps-curl.webp https://metalstrength.fit/exercises/dumbbell-incline-biceps-curl.webp Dumbbell Incline Biceps Curl The Dumbbell Incline Biceps Curl trains the biceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-incline-biceps-curl.mp4 3 yes no https://metalstrength.fit/exercises/barbell-lying-triceps-extension/ 2026-09-19 https://metalstrength.fit/exercises/barbell-lying-triceps-extension.webp https://metalstrength.fit/exercises/barbell-lying-triceps-extension.webp Barbell Lying Triceps Extension The Barbell Lying Triceps Extension trains the triceps using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-lying-triceps-extension.mp4 3 yes no https://metalstrength.fit/exercises/barbell-close-grip-bench-press/ 2026-09-19 https://metalstrength.fit/exercises/barbell-close-grip-bench-press.webp https://metalstrength.fit/exercises/barbell-close-grip-bench-press.webp Barbell Close Grip Bench Press The Barbell Close Grip Bench Press trains the triceps using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-close-grip-bench-press.mp4 3 yes no https://metalstrength.fit/exercises/barbell-front-squat/ 2026-09-19 https://metalstrength.fit/exercises/barbell-front-squat.webp https://metalstrength.fit/exercises/barbell-front-squat.webp Barbell Front Squat The Barbell Front Squat trains the quadriceps using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-front-squat.mp4 3 yes no https://metalstrength.fit/exercises/lever-horizontal-leg-press/ 2026-09-19 https://metalstrength.fit/exercises/lever-horizontal-leg-press.webp https://metalstrength.fit/exercises/lever-horizontal-leg-press.webp Lever Horizontal Leg Press The Lever Horizontal Leg Press trains the quadriceps using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-horizontal-leg-press.mp4 3 yes no https://metalstrength.fit/exercises/lever-leg-extension/ 2026-09-19 https://metalstrength.fit/exercises/lever-leg-extension.webp https://metalstrength.fit/exercises/lever-leg-extension.webp Lever Leg Extension The Lever Leg Extension trains the quadriceps using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-leg-extension.mp4 3 yes no https://metalstrength.fit/exercises/lever-lying-leg-curl/ 2026-09-19 https://metalstrength.fit/exercises/lever-lying-leg-curl.webp https://metalstrength.fit/exercises/lever-lying-leg-curl.webp Lever Lying Leg Curl The Lever Lying Leg Curl trains the hamstrings using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-lying-leg-curl.mp4 3 yes no https://metalstrength.fit/exercises/lever-seated-leg-curl/ 2026-09-19 https://metalstrength.fit/exercises/lever-seated-leg-curl.webp https://metalstrength.fit/exercises/lever-seated-leg-curl.webp Lever Seated Leg Curl The Lever Seated Leg Curl trains the hamstrings using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-seated-leg-curl.mp4 3 yes no https://metalstrength.fit/exercises/barbell-hip-thrust/ 2026-09-19 https://metalstrength.fit/exercises/barbell-hip-thrust.webp https://metalstrength.fit/exercises/barbell-hip-thrust.webp Barbell Hip Thrust The Barbell Hip Thrust trains the glutes using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-hip-thrust.mp4 3 yes no https://metalstrength.fit/exercises/barbell-lunge/ 2026-09-19 https://metalstrength.fit/exercises/barbell-lunge.webp https://metalstrength.fit/exercises/barbell-lunge.webp Barbell Lunge The Barbell Lunge trains the quadriceps using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-lunge.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-split-squat/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-split-squat.webp https://metalstrength.fit/exercises/dumbbell-split-squat.webp Dumbbell Split Squat The Dumbbell Split Squat trains the quadriceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-split-squat.mp4 3 yes no https://metalstrength.fit/exercises/kettlebell-goblet-squat/ 2026-09-19 https://metalstrength.fit/exercises/kettlebell-goblet-squat.webp https://metalstrength.fit/exercises/kettlebell-goblet-squat.webp Kettlebell Goblet Squat The Kettlebell Goblet Squat trains the quadriceps using a kettlebell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/kettlebell-goblet-squat.mp4 3 yes no https://metalstrength.fit/exercises/kettlebell-swing/ 2026-09-19 https://metalstrength.fit/exercises/kettlebell-swing.webp https://metalstrength.fit/exercises/kettlebell-swing.webp Kettlebell Swing The Kettlebell Swing trains the glutes using a kettlebell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/kettlebell-swing.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-standing-calf-raise/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-standing-calf-raise.webp https://metalstrength.fit/exercises/dumbbell-standing-calf-raise.webp Dumbbell Standing Calf Raise The Dumbbell Standing Calf Raise trains the calves using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-standing-calf-raise.mp4 3 yes no https://metalstrength.fit/exercises/front-plank/ 2026-09-19 https://metalstrength.fit/exercises/front-plank.webp https://metalstrength.fit/exercises/front-plank.webp Front Plank The Front Plank trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/front-plank.mp4 3 yes no https://metalstrength.fit/exercises/crunch-floor/ 2026-09-19 https://metalstrength.fit/exercises/crunch-floor.webp https://metalstrength.fit/exercises/crunch-floor.webp Crunch Floor The Crunch Floor trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/crunch-floor.mp4 3 yes no https://metalstrength.fit/exercises/hanging-oblique-knee-raise/ 2026-09-19 https://metalstrength.fit/exercises/hanging-oblique-knee-raise.webp https://metalstrength.fit/exercises/hanging-oblique-knee-raise.webp Hanging Oblique Knee Raise The Hanging Oblique Knee Raise trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/hanging-oblique-knee-raise.mp4 5 yes no https://metalstrength.fit/exercises/russian-twist/ 2026-09-19 https://metalstrength.fit/exercises/russian-twist.webp https://metalstrength.fit/exercises/russian-twist.webp Russian Twist The Russian Twist trains the obliques using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/russian-twist.mp4 5 yes no https://metalstrength.fit/exercises/cable-standing-crunch/ 2026-09-19 https://metalstrength.fit/exercises/cable-standing-crunch.webp https://metalstrength.fit/exercises/cable-standing-crunch.webp Cable Standing Crunch The Cable Standing Crunch trains the core using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-standing-crunch.mp4 3 yes no https://metalstrength.fit/exercises/3-4-sit-up/ 2026-09-19 https://metalstrength.fit/exercises/3-4-sit-up.webp https://metalstrength.fit/exercises/3-4-sit-up.webp 3 4 Sit-Up The 3 4 Sit-Up trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/3-4-sit-up.mp4 3 yes no https://metalstrength.fit/exercises/45-degree-bicycle-twisting-crunch/ 2026-09-19 https://metalstrength.fit/exercises/45-degree-bicycle-twisting-crunch.webp https://metalstrength.fit/exercises/45-degree-bicycle-twisting-crunch.webp 45 Degree Bicycle Twisting Crunch The 45 Degree Bicycle Twisting Crunch trains the obliques using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/45-degree-bicycle-twisting-crunch.mp4 3 yes no https://metalstrength.fit/exercises/45-degrees-side-bend/ 2026-09-19 https://metalstrength.fit/exercises/45-degrees-side-bend.webp https://metalstrength.fit/exercises/45-degrees-side-bend.webp 45 Degrees Side Bend The 45 Degrees Side Bend trains the obliques using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/45-degrees-side-bend.mp4 3 yes no https://metalstrength.fit/exercises/above-head-chest-stretch/ 2026-09-19 https://metalstrength.fit/exercises/above-head-chest-stretch.webp https://metalstrength.fit/exercises/above-head-chest-stretch.webp Above Head Chest Stretch The Above Head Chest Stretch trains the chest using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/above-head-chest-stretch.mp4 3 yes no https://metalstrength.fit/exercises/adductor-stretch/ 2026-09-19 https://metalstrength.fit/exercises/adductor-stretch.webp https://metalstrength.fit/exercises/adductor-stretch.webp Adductor Stretch The Adductor Stretch trains the adductors using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/adductor-stretch.mp4 3 yes no https://metalstrength.fit/exercises/air-twisting-crunch/ 2026-09-19 https://metalstrength.fit/exercises/air-twisting-crunch.webp https://metalstrength.fit/exercises/air-twisting-crunch.webp Air Twisting Crunch The Air Twisting Crunch trains the obliques using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/air-twisting-crunch.mp4 5 yes no https://metalstrength.fit/exercises/alternate-leg-raise/ 2026-09-19 https://metalstrength.fit/exercises/alternate-leg-raise.webp https://metalstrength.fit/exercises/alternate-leg-raise.webp Alternate Leg Raise The Alternate Leg Raise trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/alternate-leg-raise.mp4 5 yes no https://metalstrength.fit/exercises/alternate-lying-floor-leg-raise/ 2026-09-19 https://metalstrength.fit/exercises/alternate-lying-floor-leg-raise.webp https://metalstrength.fit/exercises/alternate-lying-floor-leg-raise.webp Alternate Lying Floor Leg Raise The Alternate Lying Floor Leg Raise trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/alternate-lying-floor-leg-raise.mp4 3 yes no https://metalstrength.fit/exercises/alternate-punching/ 2026-09-19 https://metalstrength.fit/exercises/alternate-punching.webp https://metalstrength.fit/exercises/alternate-punching.webp Alternate Punching The Alternate Punching trains the obliques using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/alternate-punching.mp4 3 yes no https://metalstrength.fit/exercises/ankle-circles/ 2026-09-19 https://metalstrength.fit/exercises/ankle-circles.webp https://metalstrength.fit/exercises/ankle-circles.webp Ankle Circles The Ankle Circles trains the tibialis using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/ankle-circles.mp4 3 yes no https://metalstrength.fit/exercises/arm-crossover/ 2026-09-19 https://metalstrength.fit/exercises/arm-crossover.webp https://metalstrength.fit/exercises/arm-crossover.webp Arm Crossover The Arm Crossover trains the chest using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/arm-crossover.mp4 5 yes no https://metalstrength.fit/exercises/arm-raise-step-in-place/ 2026-09-19 https://metalstrength.fit/exercises/arm-raise-step-in-place.webp https://metalstrength.fit/exercises/arm-raise-step-in-place.webp Arm Raise Step in Place The Arm Raise Step in Place trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/arm-raise-step-in-place.mp4 3 yes no https://metalstrength.fit/exercises/assisted-chin-tuck/ 2026-09-19 https://metalstrength.fit/exercises/assisted-chin-tuck.webp https://metalstrength.fit/exercises/assisted-chin-tuck.webp Assisted Chin Tuck The Assisted Chin Tuck trains the front delts using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/assisted-chin-tuck.mp4 3 yes no https://metalstrength.fit/exercises/assisted-close-grip-underhand-chin-up/ 2026-09-19 https://metalstrength.fit/exercises/assisted-close-grip-underhand-chin-up.webp https://metalstrength.fit/exercises/assisted-close-grip-underhand-chin-up.webp Assisted Close Grip Underhand Chin-Up The Assisted Close Grip Underhand Chin-Up trains the lats using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/assisted-close-grip-underhand-chin-up.mp4 3 yes no https://metalstrength.fit/exercises/assisted-pull-up/ 2026-09-19 https://metalstrength.fit/exercises/assisted-pull-up.webp https://metalstrength.fit/exercises/assisted-pull-up.webp Assisted Pull-Up The Assisted Pull-Up trains the lats using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/assisted-pull-up.mp4 3 yes no https://metalstrength.fit/exercises/back-forward-leg-swings/ 2026-09-19 https://metalstrength.fit/exercises/back-forward-leg-swings.webp https://metalstrength.fit/exercises/back-forward-leg-swings.webp Back Forward Leg Swings The Back Forward Leg Swings trains the glutes using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/back-forward-leg-swings.mp4 3 yes no https://metalstrength.fit/exercises/back-kick-overhead-press/ 2026-09-19 https://metalstrength.fit/exercises/back-kick-overhead-press.webp https://metalstrength.fit/exercises/back-kick-overhead-press.webp Back Kick Overhead Press The Back Kick Overhead Press trains the front delts using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/back-kick-overhead-press.mp4 5 yes no https://metalstrength.fit/exercises/back-pec-stretch/ 2026-09-19 https://metalstrength.fit/exercises/back-pec-stretch.webp https://metalstrength.fit/exercises/back-pec-stretch.webp Back Pec Stretch The Back Pec Stretch trains the chest using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/back-pec-stretch.mp4 3 yes no https://metalstrength.fit/exercises/backward-abdominal-stretch/ 2026-09-19 https://metalstrength.fit/exercises/backward-abdominal-stretch.webp https://metalstrength.fit/exercises/backward-abdominal-stretch.webp Backward Abdominal Stretch The Backward Abdominal Stretch trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/backward-abdominal-stretch.mp4 3 yes no https://metalstrength.fit/exercises/balance-board-version-2/ 2026-09-19 https://metalstrength.fit/exercises/balance-board-version-2.webp https://metalstrength.fit/exercises/balance-board-version-2.webp Balance Board (Version 2) The Balance Board (Version 2) trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/balance-board-version-2.mp4 3 yes no https://metalstrength.fit/exercises/band-bent-over-hip-extension/ 2026-09-19 https://metalstrength.fit/exercises/band-bent-over-hip-extension.webp https://metalstrength.fit/exercises/band-bent-over-hip-extension.webp Band Bent Over Hip Extension The Band Bent Over Hip Extension trains the glutes using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/band-bent-over-hip-extension.mp4 3 yes no https://metalstrength.fit/exercises/band-bent-over-rear-lateral-raise/ 2026-09-19 https://metalstrength.fit/exercises/band-bent-over-rear-lateral-raise.webp https://metalstrength.fit/exercises/band-bent-over-rear-lateral-raise.webp Band Bent Over Rear Lateral Raise The Band Bent Over Rear Lateral Raise trains the front delts using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/band-bent-over-rear-lateral-raise.mp4 3 yes no https://metalstrength.fit/exercises/band-bent-over-row/ 2026-09-19 https://metalstrength.fit/exercises/band-bent-over-row.webp https://metalstrength.fit/exercises/band-bent-over-row.webp Band Bent Over Row The Band Bent Over Row trains the upper back using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/band-bent-over-row.mp4 3 yes no https://metalstrength.fit/exercises/band-deadlift/ 2026-09-19 https://metalstrength.fit/exercises/band-deadlift.webp https://metalstrength.fit/exercises/band-deadlift.webp Band Deadlift The Band Deadlift trains the hamstrings using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/band-deadlift.mp4 3 yes no https://metalstrength.fit/exercises/band-decline-sit-up/ 2026-09-19 https://metalstrength.fit/exercises/band-decline-sit-up.webp https://metalstrength.fit/exercises/band-decline-sit-up.webp Band Decline Sit-Up The Band Decline Sit-Up trains the core using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/band-decline-sit-up.mp4 3 yes no https://metalstrength.fit/exercises/band-front-lateral-raise/ 2026-09-19 https://metalstrength.fit/exercises/band-front-lateral-raise.webp https://metalstrength.fit/exercises/band-front-lateral-raise.webp Band Front Lateral Raise The Band Front Lateral Raise trains the front delts using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/band-front-lateral-raise.mp4 3 yes no https://metalstrength.fit/exercises/band-high-fly/ 2026-09-19 https://metalstrength.fit/exercises/band-high-fly.webp https://metalstrength.fit/exercises/band-high-fly.webp Band High Fly The Band High Fly trains the chest using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/band-high-fly.mp4 3 yes no https://metalstrength.fit/exercises/band-hip-abduction/ 2026-09-19 https://metalstrength.fit/exercises/band-hip-abduction.webp https://metalstrength.fit/exercises/band-hip-abduction.webp Band Hip Abduction The Band Hip Abduction trains the abductors using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/band-hip-abduction.mp4 3 yes no https://metalstrength.fit/exercises/band-hip-adduction/ 2026-09-19 https://metalstrength.fit/exercises/band-hip-adduction.webp https://metalstrength.fit/exercises/band-hip-adduction.webp Band Hip Adduction The Band Hip Adduction trains the adductors using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/band-hip-adduction.mp4 3 yes no https://metalstrength.fit/exercises/band-kneeling-crunch/ 2026-09-19 https://metalstrength.fit/exercises/band-kneeling-crunch.webp https://metalstrength.fit/exercises/band-kneeling-crunch.webp Band Kneeling Crunch The Band Kneeling Crunch trains the core using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/band-kneeling-crunch.mp4 3 yes no https://metalstrength.fit/exercises/band-kneeling-one-arm-pulldown/ 2026-09-19 https://metalstrength.fit/exercises/band-kneeling-one-arm-pulldown.webp https://metalstrength.fit/exercises/band-kneeling-one-arm-pulldown.webp Band Kneeling One Arm Pulldown The Band Kneeling One Arm Pulldown trains the lats using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/band-kneeling-one-arm-pulldown.mp4 3 yes no https://metalstrength.fit/exercises/band-lying-hip-external-rotation/ 2026-09-19 https://metalstrength.fit/exercises/band-lying-hip-external-rotation.webp https://metalstrength.fit/exercises/band-lying-hip-external-rotation.webp Band Lying Hip External Rotation The Band Lying Hip External Rotation trains the glutes using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/band-lying-hip-external-rotation.mp4 3 yes no https://metalstrength.fit/exercises/band-lying-hip-internal-rotation/ 2026-09-19 https://metalstrength.fit/exercises/band-lying-hip-internal-rotation.webp https://metalstrength.fit/exercises/band-lying-hip-internal-rotation.webp Band Lying Hip Internal Rotation The Band Lying Hip Internal Rotation trains the abductors using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/band-lying-hip-internal-rotation.mp4 3 yes no https://metalstrength.fit/exercises/band-one-arm-twisting-seated-row/ 2026-09-19 https://metalstrength.fit/exercises/band-one-arm-twisting-seated-row.webp https://metalstrength.fit/exercises/band-one-arm-twisting-seated-row.webp Band One Arm Twisting Seated Row The Band One Arm Twisting Seated Row trains the upper back using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/band-one-arm-twisting-seated-row.mp4 3 yes no https://metalstrength.fit/exercises/band-overhead-triceps-extension/ 2026-09-19 https://metalstrength.fit/exercises/band-overhead-triceps-extension.webp https://metalstrength.fit/exercises/band-overhead-triceps-extension.webp Band Overhead Triceps Extension The Band Overhead Triceps Extension trains the triceps using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/band-overhead-triceps-extension.mp4 3 yes no https://metalstrength.fit/exercises/band-pull-through/ 2026-09-19 https://metalstrength.fit/exercises/band-pull-through.webp https://metalstrength.fit/exercises/band-pull-through.webp Band Pull Through The Band Pull Through trains the glutes using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/band-pull-through.mp4 3 yes no https://metalstrength.fit/exercises/band-pushdown/ 2026-09-19 https://metalstrength.fit/exercises/band-pushdown.webp https://metalstrength.fit/exercises/band-pushdown.webp Band Pushdown The Band Pushdown trains the triceps using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/band-pushdown.mp4 3 yes no https://metalstrength.fit/exercises/band-seated-leg-extension/ 2026-09-19 https://metalstrength.fit/exercises/band-seated-leg-extension.webp https://metalstrength.fit/exercises/band-seated-leg-extension.webp Band Seated Leg Extension The Band Seated Leg Extension trains the quadriceps using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/band-seated-leg-extension.mp4 3 yes no https://metalstrength.fit/exercises/band-seated-row/ 2026-09-19 https://metalstrength.fit/exercises/band-seated-row.webp https://metalstrength.fit/exercises/band-seated-row.webp Band Seated Row The Band Seated Row trains the upper back using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/band-seated-row.mp4 3 yes no https://metalstrength.fit/exercises/band-seated-twist/ 2026-09-19 https://metalstrength.fit/exercises/band-seated-twist.webp https://metalstrength.fit/exercises/band-seated-twist.webp Band Seated Twist The Band Seated Twist trains the obliques using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/band-seated-twist.mp4 3 yes no https://metalstrength.fit/exercises/band-side-bend/ 2026-09-19 https://metalstrength.fit/exercises/band-side-bend.webp https://metalstrength.fit/exercises/band-side-bend.webp Band Side Bend The Band Side Bend trains the obliques using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/band-side-bend.mp4 3 yes no https://metalstrength.fit/exercises/band-single-arm-shoulder-press/ 2026-09-19 https://metalstrength.fit/exercises/band-single-arm-shoulder-press.webp https://metalstrength.fit/exercises/band-single-arm-shoulder-press.webp Band Single Arm Shoulder Press The Band Single Arm Shoulder Press trains the front delts using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/band-single-arm-shoulder-press.mp4 3 yes no https://metalstrength.fit/exercises/band-standing-chest-press/ 2026-09-19 https://metalstrength.fit/exercises/band-standing-chest-press.webp https://metalstrength.fit/exercises/band-standing-chest-press.webp Band Standing Chest Press The Band Standing Chest Press trains the chest using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/band-standing-chest-press.mp4 3 yes no https://metalstrength.fit/exercises/band-standing-crunch/ 2026-09-19 https://metalstrength.fit/exercises/band-standing-crunch.webp https://metalstrength.fit/exercises/band-standing-crunch.webp Band Standing Crunch The Band Standing Crunch trains the core using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/band-standing-crunch.mp4 3 yes no https://metalstrength.fit/exercises/band-standing-hip-extension/ 2026-09-19 https://metalstrength.fit/exercises/band-standing-hip-extension.webp https://metalstrength.fit/exercises/band-standing-hip-extension.webp Band Standing Hip Extension The Band Standing Hip Extension trains the glutes using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/band-standing-hip-extension.mp4 3 yes no https://metalstrength.fit/exercises/band-standing-leg-curl/ 2026-09-19 https://metalstrength.fit/exercises/band-standing-leg-curl.webp https://metalstrength.fit/exercises/band-standing-leg-curl.webp Band Standing Leg Curl The Band Standing Leg Curl trains the hamstrings using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/band-standing-leg-curl.mp4 3 yes no https://metalstrength.fit/exercises/band-standing-rear-delt-row/ 2026-09-19 https://metalstrength.fit/exercises/band-standing-rear-delt-row.webp https://metalstrength.fit/exercises/band-standing-rear-delt-row.webp Band Standing Rear Delt Row The Band Standing Rear Delt Row trains the rear delts using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/band-standing-rear-delt-row.mp4 3 yes no https://metalstrength.fit/exercises/band-straight-back-seated-row/ 2026-09-19 https://metalstrength.fit/exercises/band-straight-back-seated-row.webp https://metalstrength.fit/exercises/band-straight-back-seated-row.webp Band Straight Back Seated Row The Band Straight Back Seated Row trains the upper back using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/band-straight-back-seated-row.mp4 3 yes no https://metalstrength.fit/exercises/band-thruster/ 2026-09-19 https://metalstrength.fit/exercises/band-thruster.webp https://metalstrength.fit/exercises/band-thruster.webp Band Thruster The Band Thruster trains the front delts using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/band-thruster.mp4 4 yes no https://metalstrength.fit/exercises/band-twist/ 2026-09-19 https://metalstrength.fit/exercises/band-twist.webp https://metalstrength.fit/exercises/band-twist.webp Band Twist The Band Twist trains the obliques using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/band-twist.mp4 3 yes no https://metalstrength.fit/exercises/band-two-legs-calf-raise-band-under-both-legs-version-2/ 2026-09-19 https://metalstrength.fit/exercises/band-two-legs-calf-raise-band-under-both-legs-version-2.webp https://metalstrength.fit/exercises/band-two-legs-calf-raise-band-under-both-legs-version-2.webp Band Two Legs Calf Raise (Band Under Both Legs) (Version 2) The Band Two Legs Calf Raise (Band Under Both Legs) (Version 2) trains the calves using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/band-two-legs-calf-raise-band-under-both-legs-version-2.mp4 3 yes no https://metalstrength.fit/exercises/band-warm-up-shoulder-stretch/ 2026-09-19 https://metalstrength.fit/exercises/band-warm-up-shoulder-stretch.webp https://metalstrength.fit/exercises/band-warm-up-shoulder-stretch.webp Band Warm Up Shoulder Stretch The Band Warm Up Shoulder Stretch trains the front delts using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/band-warm-up-shoulder-stretch.mp4 3 yes no https://metalstrength.fit/exercises/barbell-bench-front-squat/ 2026-09-19 https://metalstrength.fit/exercises/barbell-bench-front-squat.webp https://metalstrength.fit/exercises/barbell-bench-front-squat.webp Barbell Bench Front Squat The Barbell Bench Front Squat trains the quadriceps using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-bench-front-squat.mp4 3 yes no https://metalstrength.fit/exercises/barbell-bench-squat/ 2026-09-19 https://metalstrength.fit/exercises/barbell-bench-squat.webp https://metalstrength.fit/exercises/barbell-bench-squat.webp Barbell Bench Squat The Barbell Bench Squat trains the quadriceps using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-bench-squat.mp4 3 yes no https://metalstrength.fit/exercises/barbell-clean-and-press/ 2026-09-19 https://metalstrength.fit/exercises/barbell-clean-and-press.webp https://metalstrength.fit/exercises/barbell-clean-and-press.webp Barbell Clean and Press The Barbell Clean and Press trains the front delts using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-clean-and-press.mp4 5 yes no https://metalstrength.fit/exercises/barbell-decline-bench-press/ 2026-09-19 https://metalstrength.fit/exercises/barbell-decline-bench-press.webp https://metalstrength.fit/exercises/barbell-decline-bench-press.webp Barbell Decline Bench Press The Barbell Decline Bench Press trains the chest using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-decline-bench-press.mp4 3 yes no https://metalstrength.fit/exercises/barbell-drag-curl/ 2026-09-19 https://metalstrength.fit/exercises/barbell-drag-curl.webp https://metalstrength.fit/exercises/barbell-drag-curl.webp Barbell Drag Curl The Barbell Drag Curl trains the biceps using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-drag-curl.mp4 3 yes no https://metalstrength.fit/exercises/barbell-front-rack-split-squat/ 2026-09-19 https://metalstrength.fit/exercises/barbell-front-rack-split-squat.webp https://metalstrength.fit/exercises/barbell-front-rack-split-squat.webp Barbell Front Rack Split Squat The Barbell Front Rack Split Squat trains the quadriceps using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-front-rack-split-squat.mp4 3 yes no https://metalstrength.fit/exercises/barbell-front-raise/ 2026-09-19 https://metalstrength.fit/exercises/barbell-front-raise.webp https://metalstrength.fit/exercises/barbell-front-raise.webp Barbell Front Raise The Barbell Front Raise trains the front delts using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-front-raise.mp4 3 yes no https://metalstrength.fit/exercises/barbell-glute-bridge-hands-on-bar/ 2026-09-19 https://metalstrength.fit/exercises/barbell-glute-bridge-hands-on-bar.webp https://metalstrength.fit/exercises/barbell-glute-bridge-hands-on-bar.webp Barbell Glute Bridge (Hands on Bar) The Barbell Glute Bridge (Hands on Bar) trains the glutes using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-glute-bridge-hands-on-bar.mp4 3 yes no https://metalstrength.fit/exercises/barbell-good-morning/ 2026-09-19 https://metalstrength.fit/exercises/barbell-good-morning.webp https://metalstrength.fit/exercises/barbell-good-morning.webp Barbell Good Morning The Barbell Good Morning trains the hamstrings using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-good-morning.mp4 3 yes no https://metalstrength.fit/exercises/barbell-hack-squat/ 2026-09-19 https://metalstrength.fit/exercises/barbell-hack-squat.webp https://metalstrength.fit/exercises/barbell-hack-squat.webp Barbell Hack Squat The Barbell Hack Squat trains the quadriceps using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-hack-squat.mp4 3 yes no https://metalstrength.fit/exercises/barbell-incline-close-grip-bench-press/ 2026-09-19 https://metalstrength.fit/exercises/barbell-incline-close-grip-bench-press.webp https://metalstrength.fit/exercises/barbell-incline-close-grip-bench-press.webp Barbell Incline Close Grip Bench Press The Barbell Incline Close Grip Bench Press trains the triceps using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-incline-close-grip-bench-press.mp4 3 yes no https://metalstrength.fit/exercises/barbell-jm-bench-press/ 2026-09-19 https://metalstrength.fit/exercises/barbell-jm-bench-press.webp https://metalstrength.fit/exercises/barbell-jm-bench-press.webp Barbell JM Bench Press The Barbell JM Bench Press trains the triceps using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-jm-bench-press.mp4 3 yes no https://metalstrength.fit/exercises/barbell-lateral-lunge/ 2026-09-19 https://metalstrength.fit/exercises/barbell-lateral-lunge.webp https://metalstrength.fit/exercises/barbell-lateral-lunge.webp Barbell Lateral Lunge The Barbell Lateral Lunge trains the quadriceps using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-lateral-lunge.mp4 3 yes no https://metalstrength.fit/exercises/barbell-lying-close-grip-triceps-extension/ 2026-09-19 https://metalstrength.fit/exercises/barbell-lying-close-grip-triceps-extension.webp https://metalstrength.fit/exercises/barbell-lying-close-grip-triceps-extension.webp Barbell Lying Close Grip Triceps Extension The Barbell Lying Close Grip Triceps Extension trains the triceps using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-lying-close-grip-triceps-extension.mp4 3 yes no https://metalstrength.fit/exercises/barbell-power-jerk/ 2026-09-19 https://metalstrength.fit/exercises/barbell-power-jerk.webp https://metalstrength.fit/exercises/barbell-power-jerk.webp Barbell Power Jerk The Barbell Power Jerk trains the quadriceps using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-power-jerk.mp4 5 yes no https://metalstrength.fit/exercises/barbell-preacher-curl/ 2026-09-19 https://metalstrength.fit/exercises/barbell-preacher-curl.webp https://metalstrength.fit/exercises/barbell-preacher-curl.webp Barbell Preacher Curl The Barbell Preacher Curl trains the biceps using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-preacher-curl.mp4 3 yes no https://metalstrength.fit/exercises/barbell-prone-incline-curl/ 2026-09-19 https://metalstrength.fit/exercises/barbell-prone-incline-curl.webp https://metalstrength.fit/exercises/barbell-prone-incline-curl.webp Barbell Prone Incline Curl The Barbell Prone Incline Curl trains the biceps using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-prone-incline-curl.mp4 3 yes no https://metalstrength.fit/exercises/barbell-rear-lunge/ 2026-09-19 https://metalstrength.fit/exercises/barbell-rear-lunge.webp https://metalstrength.fit/exercises/barbell-rear-lunge.webp Barbell Rear Lunge The Barbell Rear Lunge trains the quadriceps using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-rear-lunge.mp4 3 yes no https://metalstrength.fit/exercises/barbell-reverse-curl/ 2026-09-19 https://metalstrength.fit/exercises/barbell-reverse-curl.webp https://metalstrength.fit/exercises/barbell-reverse-curl.webp Barbell Reverse Curl The Barbell Reverse Curl trains the forearms using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-reverse-curl.mp4 3 yes no https://metalstrength.fit/exercises/barbell-reverse-wrist-curl/ 2026-09-19 https://metalstrength.fit/exercises/barbell-reverse-wrist-curl.webp https://metalstrength.fit/exercises/barbell-reverse-wrist-curl.webp Barbell Reverse Wrist Curl The Barbell Reverse Wrist Curl trains the forearms using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-reverse-wrist-curl.mp4 3 yes no https://metalstrength.fit/exercises/barbell-rollout/ 2026-09-19 https://metalstrength.fit/exercises/barbell-rollout.webp https://metalstrength.fit/exercises/barbell-rollout.webp Barbell Rollout The Barbell Rollout trains the core using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-rollout.mp4 3 yes no https://metalstrength.fit/exercises/barbell-seated-behind-head-military-press/ 2026-09-19 https://metalstrength.fit/exercises/barbell-seated-behind-head-military-press.webp https://metalstrength.fit/exercises/barbell-seated-behind-head-military-press.webp Barbell Seated Behind Head Military Press The Barbell Seated Behind Head Military Press trains the front delts using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-seated-behind-head-military-press.mp4 3 yes no https://metalstrength.fit/exercises/barbell-seated-calf-raise/ 2026-09-19 https://metalstrength.fit/exercises/barbell-seated-calf-raise.webp https://metalstrength.fit/exercises/barbell-seated-calf-raise.webp Barbell Seated Calf Raise The Barbell Seated Calf Raise trains the calves using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-seated-calf-raise.mp4 3 yes no https://metalstrength.fit/exercises/barbell-seated-good-morning/ 2026-09-19 https://metalstrength.fit/exercises/barbell-seated-good-morning.webp https://metalstrength.fit/exercises/barbell-seated-good-morning.webp Barbell Seated Good Morning The Barbell Seated Good Morning trains the hamstrings using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-seated-good-morning.mp4 3 yes no https://metalstrength.fit/exercises/barbell-seated-overhead-press/ 2026-09-19 https://metalstrength.fit/exercises/barbell-seated-overhead-press.webp https://metalstrength.fit/exercises/barbell-seated-overhead-press.webp Barbell Seated Overhead Press The Barbell Seated Overhead Press trains the front delts using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-seated-overhead-press.mp4 3 yes no https://metalstrength.fit/exercises/barbell-seated-overhead-triceps-extension/ 2026-09-19 https://metalstrength.fit/exercises/barbell-seated-overhead-triceps-extension.webp https://metalstrength.fit/exercises/barbell-seated-overhead-triceps-extension.webp Barbell Seated Overhead Triceps Extension The Barbell Seated Overhead Triceps Extension trains the triceps using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-seated-overhead-triceps-extension.mp4 3 yes no https://metalstrength.fit/exercises/barbell-shoulder-grip-upright-row/ 2026-09-19 https://metalstrength.fit/exercises/barbell-shoulder-grip-upright-row.webp https://metalstrength.fit/exercises/barbell-shoulder-grip-upright-row.webp Barbell Shoulder Grip Upright Row The Barbell Shoulder Grip Upright Row trains the side delts using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-shoulder-grip-upright-row.mp4 3 yes no https://metalstrength.fit/exercises/barbell-single-leg-deadlift/ 2026-09-19 https://metalstrength.fit/exercises/barbell-single-leg-deadlift.webp https://metalstrength.fit/exercises/barbell-single-leg-deadlift.webp Barbell Single Leg Deadlift The Barbell Single Leg Deadlift trains the hamstrings using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-single-leg-deadlift.mp4 3 yes no https://metalstrength.fit/exercises/barbell-single-leg-split-squat/ 2026-09-19 https://metalstrength.fit/exercises/barbell-single-leg-split-squat.webp https://metalstrength.fit/exercises/barbell-single-leg-split-squat.webp Barbell Single Leg Split Squat The Barbell Single Leg Split Squat trains the quadriceps using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-single-leg-split-squat.mp4 3 yes no https://metalstrength.fit/exercises/barbell-split-squat/ 2026-09-19 https://metalstrength.fit/exercises/barbell-split-squat.webp https://metalstrength.fit/exercises/barbell-split-squat.webp Barbell Split Squat The Barbell Split Squat trains the quadriceps using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-split-squat.mp4 3 yes no https://metalstrength.fit/exercises/barbell-squat-jump-step-rear-lunge/ 2026-09-19 https://metalstrength.fit/exercises/barbell-squat-jump-step-rear-lunge.webp https://metalstrength.fit/exercises/barbell-squat-jump-step-rear-lunge.webp Barbell Squat Jump Step Rear Lunge The Barbell Squat Jump Step Rear Lunge trains the quadriceps using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-squat-jump-step-rear-lunge.mp4 5 yes no https://metalstrength.fit/exercises/barbell-standing-ab-rollout/ 2026-09-19 https://metalstrength.fit/exercises/barbell-standing-ab-rollout.webp https://metalstrength.fit/exercises/barbell-standing-ab-rollout.webp Barbell Standing Ab Rollout The Barbell Standing Ab Rollout trains the core using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-standing-ab-rollout.mp4 3 yes no https://metalstrength.fit/exercises/barbell-standing-back-wrist-curl/ 2026-09-19 https://metalstrength.fit/exercises/barbell-standing-back-wrist-curl.webp https://metalstrength.fit/exercises/barbell-standing-back-wrist-curl.webp Barbell Standing Back Wrist Curl The Barbell Standing Back Wrist Curl trains the forearms using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-standing-back-wrist-curl.mp4 3 yes no https://metalstrength.fit/exercises/barbell-standing-calf-raise/ 2026-09-19 https://metalstrength.fit/exercises/barbell-standing-calf-raise.webp https://metalstrength.fit/exercises/barbell-standing-calf-raise.webp Barbell Standing Calf Raise The Barbell Standing Calf Raise trains the calves using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-standing-calf-raise.mp4 3 yes no https://metalstrength.fit/exercises/barbell-standing-close-grip-curl/ 2026-09-19 https://metalstrength.fit/exercises/barbell-standing-close-grip-curl.webp https://metalstrength.fit/exercises/barbell-standing-close-grip-curl.webp Barbell Standing Close Grip Curl The Barbell Standing Close Grip Curl trains the biceps using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-standing-close-grip-curl.mp4 3 yes no https://metalstrength.fit/exercises/barbell-standing-overhead-triceps-extension/ 2026-09-19 https://metalstrength.fit/exercises/barbell-standing-overhead-triceps-extension.webp https://metalstrength.fit/exercises/barbell-standing-overhead-triceps-extension.webp Barbell Standing Overhead Triceps Extension The Barbell Standing Overhead Triceps Extension trains the triceps using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-standing-overhead-triceps-extension.mp4 3 yes no https://metalstrength.fit/exercises/barbell-standing-twist/ 2026-09-19 https://metalstrength.fit/exercises/barbell-standing-twist.webp https://metalstrength.fit/exercises/barbell-standing-twist.webp Barbell Standing Twist The Barbell Standing Twist trains the obliques using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-standing-twist.mp4 5 yes no https://metalstrength.fit/exercises/barbell-standing-wide-military-press/ 2026-09-19 https://metalstrength.fit/exercises/barbell-standing-wide-military-press.webp https://metalstrength.fit/exercises/barbell-standing-wide-military-press.webp Barbell Standing Wide Military Press The Barbell Standing Wide Military Press trains the front delts using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-standing-wide-military-press.mp4 3 yes no https://metalstrength.fit/exercises/barbell-step-up/ 2026-09-19 https://metalstrength.fit/exercises/barbell-step-up.webp https://metalstrength.fit/exercises/barbell-step-up.webp Barbell Step Up The Barbell Step Up trains the quadriceps using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-step-up.mp4 4 yes no https://metalstrength.fit/exercises/barbell-straight-leg-deadlift/ 2026-09-19 https://metalstrength.fit/exercises/barbell-straight-leg-deadlift.webp https://metalstrength.fit/exercises/barbell-straight-leg-deadlift.webp Barbell Straight Leg Deadlift The Barbell Straight Leg Deadlift trains the hamstrings using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-straight-leg-deadlift.mp4 3 yes no https://metalstrength.fit/exercises/barbell-sumo-romanian-deadlift/ 2026-09-19 https://metalstrength.fit/exercises/barbell-sumo-romanian-deadlift.webp https://metalstrength.fit/exercises/barbell-sumo-romanian-deadlift.webp Barbell Sumo Romanian Deadlift The Barbell Sumo Romanian Deadlift trains the hamstrings using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-sumo-romanian-deadlift.mp4 3 yes no https://metalstrength.fit/exercises/barbell-upright-row/ 2026-09-19 https://metalstrength.fit/exercises/barbell-upright-row.webp https://metalstrength.fit/exercises/barbell-upright-row.webp Barbell Upright Row The Barbell Upright Row trains the side delts using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-upright-row.mp4 3 yes no https://metalstrength.fit/exercises/barbell-wide-bench-press/ 2026-09-19 https://metalstrength.fit/exercises/barbell-wide-bench-press.webp https://metalstrength.fit/exercises/barbell-wide-bench-press.webp Barbell Wide Bench Press The Barbell Wide Bench Press trains the chest using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-wide-bench-press.mp4 3 yes no https://metalstrength.fit/exercises/barbell-wide-grip-upright-row/ 2026-09-19 https://metalstrength.fit/exercises/barbell-wide-grip-upright-row.webp https://metalstrength.fit/exercises/barbell-wide-grip-upright-row.webp Barbell Wide Grip Upright Row The Barbell Wide Grip Upright Row trains the side delts using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-wide-grip-upright-row.mp4 3 yes no https://metalstrength.fit/exercises/barbell-wide-squat/ 2026-09-19 https://metalstrength.fit/exercises/barbell-wide-squat.webp https://metalstrength.fit/exercises/barbell-wide-squat.webp Barbell Wide Squat The Barbell Wide Squat trains the quadriceps using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-wide-squat.mp4 3 yes no https://metalstrength.fit/exercises/barbell-wrist-curl/ 2026-09-19 https://metalstrength.fit/exercises/barbell-wrist-curl.webp https://metalstrength.fit/exercises/barbell-wrist-curl.webp Barbell Wrist Curl The Barbell Wrist Curl trains the forearms using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-wrist-curl.mp4 3 yes no https://metalstrength.fit/exercises/bench-dip-knees-bent/ 2026-09-19 https://metalstrength.fit/exercises/bench-dip-knees-bent.webp https://metalstrength.fit/exercises/bench-dip-knees-bent.webp Bench Dip (Knees Bent) The Bench Dip (Knees Bent) trains the triceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/bench-dip-knees-bent.mp4 3 yes no https://metalstrength.fit/exercises/bench-dip-on-floor/ 2026-09-19 https://metalstrength.fit/exercises/bench-dip-on-floor.webp https://metalstrength.fit/exercises/bench-dip-on-floor.webp Bench Dip on Floor The Bench Dip on Floor trains the triceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/bench-dip-on-floor.mp4 3 yes no https://metalstrength.fit/exercises/bench-pull-up/ 2026-09-19 https://metalstrength.fit/exercises/bench-pull-up.webp https://metalstrength.fit/exercises/bench-pull-up.webp Bench Pull-Up The Bench Pull-Up trains the lats using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/bench-pull-up.mp4 3 yes no https://metalstrength.fit/exercises/bent-knee-back-to-side-kick/ 2026-09-19 https://metalstrength.fit/exercises/bent-knee-back-to-side-kick.webp https://metalstrength.fit/exercises/bent-knee-back-to-side-kick.webp Bent Knee Back to Side Kick The Bent Knee Back to Side Kick trains the glutes using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/bent-knee-back-to-side-kick.mp4 4 yes no https://metalstrength.fit/exercises/bent-knee-lying-twist/ 2026-09-19 https://metalstrength.fit/exercises/bent-knee-lying-twist.webp https://metalstrength.fit/exercises/bent-knee-lying-twist.webp Bent Knee Lying Twist The Bent Knee Lying Twist trains the abductors using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/bent-knee-lying-twist.mp4 4 yes no https://metalstrength.fit/exercises/bent-leg-side-kick-kneeling/ 2026-09-19 https://metalstrength.fit/exercises/bent-leg-side-kick-kneeling.webp https://metalstrength.fit/exercises/bent-leg-side-kick-kneeling.webp Bent Leg Side Kick (Kneeling) The Bent Leg Side Kick (Kneeling) trains the abductors using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/bent-leg-side-kick-kneeling.mp4 3 yes no https://metalstrength.fit/exercises/bicycle-crunch/ 2026-09-19 https://metalstrength.fit/exercises/bicycle-crunch.webp https://metalstrength.fit/exercises/bicycle-crunch.webp Bicycle Crunch The Bicycle Crunch trains the obliques using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/bicycle-crunch.mp4 3 yes no https://metalstrength.fit/exercises/bird-dog/ 2026-09-19 https://metalstrength.fit/exercises/bird-dog.webp https://metalstrength.fit/exercises/bird-dog.webp Bird Dog The Bird Dog trains the glutes using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/bird-dog.mp4 5 yes no https://metalstrength.fit/exercises/boat-stretch/ 2026-09-19 https://metalstrength.fit/exercises/boat-stretch.webp https://metalstrength.fit/exercises/boat-stretch.webp Boat Stretch The Boat Stretch trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/boat-stretch.mp4 3 yes no https://metalstrength.fit/exercises/bodyweight-kneeling-triceps-extension/ 2026-09-19 https://metalstrength.fit/exercises/bodyweight-kneeling-triceps-extension.webp https://metalstrength.fit/exercises/bodyweight-kneeling-triceps-extension.webp Bodyweight Kneeling Triceps Extension The Bodyweight Kneeling Triceps Extension trains the triceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/bodyweight-kneeling-triceps-extension.mp4 3 yes no https://metalstrength.fit/exercises/bodyweight-pulse-squat/ 2026-09-19 https://metalstrength.fit/exercises/bodyweight-pulse-squat.webp https://metalstrength.fit/exercises/bodyweight-pulse-squat.webp Bodyweight Pulse Squat The Bodyweight Pulse Squat trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/bodyweight-pulse-squat.mp4 5 yes no https://metalstrength.fit/exercises/bodyweight-skipping/ 2026-09-19 https://metalstrength.fit/exercises/bodyweight-skipping.webp https://metalstrength.fit/exercises/bodyweight-skipping.webp Bodyweight Skipping The Bodyweight Skipping trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/bodyweight-skipping.mp4 5 yes no https://metalstrength.fit/exercises/bodyweight-standing-close-grip-one-arm-row/ 2026-09-19 https://metalstrength.fit/exercises/bodyweight-standing-close-grip-one-arm-row.webp https://metalstrength.fit/exercises/bodyweight-standing-close-grip-one-arm-row.webp Bodyweight Standing Close Grip One Arm Row The Bodyweight Standing Close Grip One Arm Row trains the upper back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/bodyweight-standing-close-grip-one-arm-row.mp4 3 yes no https://metalstrength.fit/exercises/bodyweight-standing-close-grip-row/ 2026-09-19 https://metalstrength.fit/exercises/bodyweight-standing-close-grip-row.webp https://metalstrength.fit/exercises/bodyweight-standing-close-grip-row.webp Bodyweight Standing Close Grip Row The Bodyweight Standing Close Grip Row trains the upper back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/bodyweight-standing-close-grip-row.mp4 3 yes no https://metalstrength.fit/exercises/bodyweight-standing-one-arm-row/ 2026-09-19 https://metalstrength.fit/exercises/bodyweight-standing-one-arm-row.webp https://metalstrength.fit/exercises/bodyweight-standing-one-arm-row.webp Bodyweight Standing One Arm Row The Bodyweight Standing One Arm Row trains the upper back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/bodyweight-standing-one-arm-row.mp4 3 yes no https://metalstrength.fit/exercises/bodyweight-standing-row/ 2026-09-19 https://metalstrength.fit/exercises/bodyweight-standing-row.webp https://metalstrength.fit/exercises/bodyweight-standing-row.webp Bodyweight Standing Row The Bodyweight Standing Row trains the upper back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/bodyweight-standing-row.mp4 3 yes no https://metalstrength.fit/exercises/bodyweight-windmill/ 2026-09-19 https://metalstrength.fit/exercises/bodyweight-windmill.webp https://metalstrength.fit/exercises/bodyweight-windmill.webp Bodyweight Windmill The Bodyweight Windmill trains the obliques using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/bodyweight-windmill.mp4 5 yes no https://metalstrength.fit/exercises/bottle-weighted-gorilla-row/ 2026-09-19 https://metalstrength.fit/exercises/bottle-weighted-gorilla-row.webp https://metalstrength.fit/exercises/bottle-weighted-gorilla-row.webp Bottle Weighted Gorilla Row The Bottle Weighted Gorilla Row trains the upper back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/bottle-weighted-gorilla-row.mp4 3 yes no https://metalstrength.fit/exercises/bridge-hip-abduction/ 2026-09-19 https://metalstrength.fit/exercises/bridge-hip-abduction.webp https://metalstrength.fit/exercises/bridge-hip-abduction.webp Bridge Hip Abduction The Bridge Hip Abduction trains the abductors using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/bridge-hip-abduction.mp4 3 yes no https://metalstrength.fit/exercises/burpee/ 2026-09-19 https://metalstrength.fit/exercises/burpee.webp https://metalstrength.fit/exercises/burpee.webp Burpee The Burpee trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/burpee.mp4 5 yes no https://metalstrength.fit/exercises/butt-kicks/ 2026-09-19 https://metalstrength.fit/exercises/butt-kicks.webp https://metalstrength.fit/exercises/butt-kicks.webp Butt Kicks The Butt Kicks trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/butt-kicks.mp4 3 yes no https://metalstrength.fit/exercises/cable-alternate-shoulder-press/ 2026-09-19 https://metalstrength.fit/exercises/cable-alternate-shoulder-press.webp https://metalstrength.fit/exercises/cable-alternate-shoulder-press.webp Cable Alternate Shoulder Press The Cable Alternate Shoulder Press trains the front delts using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-alternate-shoulder-press.mp4 3 yes no https://metalstrength.fit/exercises/cable-alternate-triceps-extension/ 2026-09-19 https://metalstrength.fit/exercises/cable-alternate-triceps-extension.webp https://metalstrength.fit/exercises/cable-alternate-triceps-extension.webp Cable Alternate Triceps Extension The Cable Alternate Triceps Extension trains the triceps using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-alternate-triceps-extension.mp4 3 yes no https://metalstrength.fit/exercises/cable-bench-press/ 2026-09-19 https://metalstrength.fit/exercises/cable-bench-press.webp https://metalstrength.fit/exercises/cable-bench-press.webp Cable Bench Press The Cable Bench Press trains the chest using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-bench-press.mp4 3 yes no https://metalstrength.fit/exercises/cable-close-grip-curl/ 2026-09-19 https://metalstrength.fit/exercises/cable-close-grip-curl.webp https://metalstrength.fit/exercises/cable-close-grip-curl.webp Cable Close Grip Curl The Cable Close Grip Curl trains the biceps using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-close-grip-curl.mp4 3 yes no https://metalstrength.fit/exercises/cable-close-grip-front-lat-pulldown/ 2026-09-19 https://metalstrength.fit/exercises/cable-close-grip-front-lat-pulldown.webp https://metalstrength.fit/exercises/cable-close-grip-front-lat-pulldown.webp Cable Close Grip Front Lat Pulldown The Cable Close Grip Front Lat Pulldown trains the lats using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-close-grip-front-lat-pulldown.mp4 3 yes no https://metalstrength.fit/exercises/cable-concentration-curl/ 2026-09-19 https://metalstrength.fit/exercises/cable-concentration-curl.webp https://metalstrength.fit/exercises/cable-concentration-curl.webp Cable Concentration Curl The Cable Concentration Curl trains the biceps using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-concentration-curl.mp4 3 yes no https://metalstrength.fit/exercises/cable-curl/ 2026-09-19 https://metalstrength.fit/exercises/cable-curl.webp https://metalstrength.fit/exercises/cable-curl.webp Cable Curl The Cable Curl trains the biceps using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-curl.mp4 3 yes no https://metalstrength.fit/exercises/cable-deadlift/ 2026-09-19 https://metalstrength.fit/exercises/cable-deadlift.webp https://metalstrength.fit/exercises/cable-deadlift.webp Cable Deadlift The Cable Deadlift trains the glutes using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-deadlift.mp4 3 yes no https://metalstrength.fit/exercises/cable-decline-fly/ 2026-09-19 https://metalstrength.fit/exercises/cable-decline-fly.webp https://metalstrength.fit/exercises/cable-decline-fly.webp Cable Decline Fly The Cable Decline Fly trains the chest using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-decline-fly.mp4 3 yes no https://metalstrength.fit/exercises/cable-decline-press/ 2026-09-19 https://metalstrength.fit/exercises/cable-decline-press.webp https://metalstrength.fit/exercises/cable-decline-press.webp Cable Decline Press The Cable Decline Press trains the chest using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-decline-press.mp4 3 yes no https://metalstrength.fit/exercises/cable-front-raise/ 2026-09-19 https://metalstrength.fit/exercises/cable-front-raise.webp https://metalstrength.fit/exercises/cable-front-raise.webp Cable Front Raise The Cable Front Raise trains the front delts using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-front-raise.mp4 3 yes no https://metalstrength.fit/exercises/cable-half-kneeling-pallof-press/ 2026-09-19 https://metalstrength.fit/exercises/cable-half-kneeling-pallof-press.webp https://metalstrength.fit/exercises/cable-half-kneeling-pallof-press.webp Cable Half Kneeling Pallof Press The Cable Half Kneeling Pallof Press trains the obliques using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-half-kneeling-pallof-press.mp4 3 yes no https://metalstrength.fit/exercises/cable-hanging-leg-raise/ 2026-09-19 https://metalstrength.fit/exercises/cable-hanging-leg-raise.webp https://metalstrength.fit/exercises/cable-hanging-leg-raise.webp Cable Hanging Leg Raise The Cable Hanging Leg Raise trains the core using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-hanging-leg-raise.mp4 3 yes no https://metalstrength.fit/exercises/cable-hip-adduction/ 2026-09-19 https://metalstrength.fit/exercises/cable-hip-adduction.webp https://metalstrength.fit/exercises/cable-hip-adduction.webp Cable Hip Adduction The Cable Hip Adduction trains the adductors using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-hip-adduction.mp4 3 yes no https://metalstrength.fit/exercises/cable-horizontal-pallof-press/ 2026-09-19 https://metalstrength.fit/exercises/cable-horizontal-pallof-press.webp https://metalstrength.fit/exercises/cable-horizontal-pallof-press.webp Cable Horizontal Pallof Press The Cable Horizontal Pallof Press trains the obliques using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-horizontal-pallof-press.mp4 3 yes no https://metalstrength.fit/exercises/cable-incline-bench-press/ 2026-09-19 https://metalstrength.fit/exercises/cable-incline-bench-press.webp https://metalstrength.fit/exercises/cable-incline-bench-press.webp Cable Incline Bench Press The Cable Incline Bench Press trains the chest using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-incline-bench-press.mp4 3 yes no https://metalstrength.fit/exercises/cable-incline-fly/ 2026-09-19 https://metalstrength.fit/exercises/cable-incline-fly.webp https://metalstrength.fit/exercises/cable-incline-fly.webp Cable Incline Fly The Cable Incline Fly trains the chest using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-incline-fly.mp4 3 yes no https://metalstrength.fit/exercises/cable-incline-pushdown/ 2026-09-19 https://metalstrength.fit/exercises/cable-incline-pushdown.webp https://metalstrength.fit/exercises/cable-incline-pushdown.webp Cable Incline Pushdown The Cable Incline Pushdown trains the lats using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-incline-pushdown.mp4 3 yes no https://metalstrength.fit/exercises/cable-incline-triceps-extension/ 2026-09-19 https://metalstrength.fit/exercises/cable-incline-triceps-extension.webp https://metalstrength.fit/exercises/cable-incline-triceps-extension.webp Cable Incline Triceps Extension The Cable Incline Triceps Extension trains the triceps using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-incline-triceps-extension.mp4 3 yes no https://metalstrength.fit/exercises/cable-kickback/ 2026-09-19 https://metalstrength.fit/exercises/cable-kickback.webp https://metalstrength.fit/exercises/cable-kickback.webp Cable Kickback The Cable Kickback trains the triceps using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-kickback.mp4 3 yes no https://metalstrength.fit/exercises/cable-kneeling-crunch/ 2026-09-19 https://metalstrength.fit/exercises/cable-kneeling-crunch.webp https://metalstrength.fit/exercises/cable-kneeling-crunch.webp Cable Kneeling Crunch The Cable Kneeling Crunch trains the core using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-kneeling-crunch.mp4 3 yes no https://metalstrength.fit/exercises/cable-low-fly/ 2026-09-19 https://metalstrength.fit/exercises/cable-low-fly.webp https://metalstrength.fit/exercises/cable-low-fly.webp Cable Low Fly The Cable Low Fly trains the chest using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-low-fly.mp4 3 yes no https://metalstrength.fit/exercises/cable-low-seated-row/ 2026-09-19 https://metalstrength.fit/exercises/cable-low-seated-row.webp https://metalstrength.fit/exercises/cable-low-seated-row.webp Cable Low Seated Row The Cable Low Seated Row trains the upper back using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-low-seated-row.mp4 3 yes no https://metalstrength.fit/exercises/cable-lying-biceps-curl/ 2026-09-19 https://metalstrength.fit/exercises/cable-lying-biceps-curl.webp https://metalstrength.fit/exercises/cable-lying-biceps-curl.webp Cable Lying Biceps Curl The Cable Lying Biceps Curl trains the biceps using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-lying-biceps-curl.mp4 3 yes no https://metalstrength.fit/exercises/cable-lying-close-grip-curl/ 2026-09-19 https://metalstrength.fit/exercises/cable-lying-close-grip-curl.webp https://metalstrength.fit/exercises/cable-lying-close-grip-curl.webp Cable Lying Close Grip Curl The Cable Lying Close Grip Curl trains the biceps using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-lying-close-grip-curl.mp4 3 yes no https://metalstrength.fit/exercises/cable-lying-fly/ 2026-09-19 https://metalstrength.fit/exercises/cable-lying-fly.webp https://metalstrength.fit/exercises/cable-lying-fly.webp Cable Lying Fly The Cable Lying Fly trains the chest using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-lying-fly.mp4 3 yes no https://metalstrength.fit/exercises/cable-one-arm-curl/ 2026-09-19 https://metalstrength.fit/exercises/cable-one-arm-curl.webp https://metalstrength.fit/exercises/cable-one-arm-curl.webp Cable One Arm Curl The Cable One Arm Curl trains the biceps using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-one-arm-curl.mp4 3 yes no https://metalstrength.fit/exercises/cable-one-arm-lat-pulldown/ 2026-09-19 https://metalstrength.fit/exercises/cable-one-arm-lat-pulldown.webp https://metalstrength.fit/exercises/cable-one-arm-lat-pulldown.webp Cable One Arm Lat Pulldown The Cable One Arm Lat Pulldown trains the lats using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-one-arm-lat-pulldown.mp4 3 yes no https://metalstrength.fit/exercises/cable-one-arm-lateral-raise/ 2026-09-19 https://metalstrength.fit/exercises/cable-one-arm-lateral-raise.webp https://metalstrength.fit/exercises/cable-one-arm-lateral-raise.webp Cable One Arm Lateral Raise The Cable One Arm Lateral Raise trains the side delts using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-one-arm-lateral-raise.mp4 3 yes no https://metalstrength.fit/exercises/cable-one-arm-twisting-seated-row/ 2026-09-19 https://metalstrength.fit/exercises/cable-one-arm-twisting-seated-row.webp https://metalstrength.fit/exercises/cable-one-arm-twisting-seated-row.webp Cable One Arm Twisting Seated Row The Cable One Arm Twisting Seated Row trains the upper back using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-one-arm-twisting-seated-row.mp4 3 yes no https://metalstrength.fit/exercises/cable-pulldown/ 2026-09-19 https://metalstrength.fit/exercises/cable-pulldown.webp https://metalstrength.fit/exercises/cable-pulldown.webp Cable Pulldown The Cable Pulldown trains the lats using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-pulldown.mp4 3 yes no https://metalstrength.fit/exercises/cable-pulldown-biceps-curl/ 2026-09-19 https://metalstrength.fit/exercises/cable-pulldown-biceps-curl.webp https://metalstrength.fit/exercises/cable-pulldown-biceps-curl.webp Cable Pulldown Biceps Curl The Cable Pulldown Biceps Curl trains the biceps using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-pulldown-biceps-curl.mp4 3 yes no https://metalstrength.fit/exercises/cable-rear-drive/ 2026-09-19 https://metalstrength.fit/exercises/cable-rear-drive.webp https://metalstrength.fit/exercises/cable-rear-drive.webp Cable Rear Drive The Cable Rear Drive trains the triceps using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-rear-drive.mp4 3 yes no https://metalstrength.fit/exercises/cable-reverse-crunch/ 2026-09-19 https://metalstrength.fit/exercises/cable-reverse-crunch.webp https://metalstrength.fit/exercises/cable-reverse-crunch.webp Cable Reverse Crunch The Cable Reverse Crunch trains the core using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-reverse-crunch.mp4 3 yes no https://metalstrength.fit/exercises/cable-reverse-grip-pulldown/ 2026-09-19 https://metalstrength.fit/exercises/cable-reverse-grip-pulldown.webp https://metalstrength.fit/exercises/cable-reverse-grip-pulldown.webp Cable Reverse Grip Pulldown The Cable Reverse Grip Pulldown trains the lats using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-reverse-grip-pulldown.mp4 3 yes no https://metalstrength.fit/exercises/cable-reverse-grip-pushdown/ 2026-09-19 https://metalstrength.fit/exercises/cable-reverse-grip-pushdown.webp https://metalstrength.fit/exercises/cable-reverse-grip-pushdown.webp Cable Reverse Grip Pushdown The Cable Reverse Grip Pushdown trains the triceps using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-reverse-grip-pushdown.mp4 3 yes no https://metalstrength.fit/exercises/cable-reverse-one-arm-curl/ 2026-09-19 https://metalstrength.fit/exercises/cable-reverse-one-arm-curl.webp https://metalstrength.fit/exercises/cable-reverse-one-arm-curl.webp Cable Reverse One Arm Curl The Cable Reverse One Arm Curl trains the forearms using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-reverse-one-arm-curl.mp4 3 yes no https://metalstrength.fit/exercises/cable-seated-chest-press/ 2026-09-19 https://metalstrength.fit/exercises/cable-seated-chest-press.webp https://metalstrength.fit/exercises/cable-seated-chest-press.webp Cable Seated Chest Press The Cable Seated Chest Press trains the chest using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-seated-chest-press.mp4 3 yes no https://metalstrength.fit/exercises/cable-seated-crunch/ 2026-09-19 https://metalstrength.fit/exercises/cable-seated-crunch.webp https://metalstrength.fit/exercises/cable-seated-crunch.webp Cable Seated Crunch The Cable Seated Crunch trains the core using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-seated-crunch.mp4 3 yes no https://metalstrength.fit/exercises/cable-seated-curl/ 2026-09-19 https://metalstrength.fit/exercises/cable-seated-curl.webp https://metalstrength.fit/exercises/cable-seated-curl.webp Cable Seated Curl The Cable Seated Curl trains the biceps using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-seated-curl.mp4 3 yes no https://metalstrength.fit/exercises/cable-seated-one-arm-concentration-curl/ 2026-09-19 https://metalstrength.fit/exercises/cable-seated-one-arm-concentration-curl.webp https://metalstrength.fit/exercises/cable-seated-one-arm-concentration-curl.webp Cable Seated One Arm Concentration Curl The Cable Seated One Arm Concentration Curl trains the biceps using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-seated-one-arm-concentration-curl.mp4 3 yes no https://metalstrength.fit/exercises/cable-seated-overhead-curl/ 2026-09-19 https://metalstrength.fit/exercises/cable-seated-overhead-curl.webp https://metalstrength.fit/exercises/cable-seated-overhead-curl.webp Cable Seated Overhead Curl The Cable Seated Overhead Curl trains the biceps using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-seated-overhead-curl.mp4 3 yes no https://metalstrength.fit/exercises/cable-seated-supine-grip-row/ 2026-09-19 https://metalstrength.fit/exercises/cable-seated-supine-grip-row.webp https://metalstrength.fit/exercises/cable-seated-supine-grip-row.webp Cable Seated Supine Grip Row The Cable Seated Supine Grip Row trains the upper back using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-seated-supine-grip-row.mp4 3 yes no https://metalstrength.fit/exercises/cable-seated-wide-grip-row/ 2026-09-19 https://metalstrength.fit/exercises/cable-seated-wide-grip-row.webp https://metalstrength.fit/exercises/cable-seated-wide-grip-row.webp Cable Seated Wide Grip Row The Cable Seated Wide Grip Row trains the upper back using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-seated-wide-grip-row.mp4 3 yes no https://metalstrength.fit/exercises/cable-shoulder-press/ 2026-09-19 https://metalstrength.fit/exercises/cable-shoulder-press.webp https://metalstrength.fit/exercises/cable-shoulder-press.webp Cable Shoulder Press The Cable Shoulder Press trains the front delts using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-shoulder-press.mp4 3 yes no https://metalstrength.fit/exercises/cable-shrug/ 2026-09-19 https://metalstrength.fit/exercises/cable-shrug.webp https://metalstrength.fit/exercises/cable-shrug.webp Cable Shrug The Cable Shrug trains the traps using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-shrug.mp4 3 yes no https://metalstrength.fit/exercises/cable-side-bend/ 2026-09-19 https://metalstrength.fit/exercises/cable-side-bend.webp https://metalstrength.fit/exercises/cable-side-bend.webp Cable Side Bend The Cable Side Bend trains the obliques using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-side-bend.mp4 3 yes no https://metalstrength.fit/exercises/cable-side-crunch/ 2026-09-19 https://metalstrength.fit/exercises/cable-side-crunch.webp https://metalstrength.fit/exercises/cable-side-crunch.webp Cable Side Crunch The Cable Side Crunch trains the obliques using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-side-crunch.mp4 3 yes no https://metalstrength.fit/exercises/cable-standing-chest-press/ 2026-09-19 https://metalstrength.fit/exercises/cable-standing-chest-press.webp https://metalstrength.fit/exercises/cable-standing-chest-press.webp Cable Standing Chest Press The Cable Standing Chest Press trains the chest using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-standing-chest-press.mp4 3 yes no https://metalstrength.fit/exercises/cable-standing-inner-curl/ 2026-09-19 https://metalstrength.fit/exercises/cable-standing-inner-curl.webp https://metalstrength.fit/exercises/cable-standing-inner-curl.webp Cable Standing Inner Curl The Cable Standing Inner Curl trains the biceps using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-standing-inner-curl.mp4 3 yes no https://metalstrength.fit/exercises/cable-standing-one-arm-triceps-extension/ 2026-09-19 https://metalstrength.fit/exercises/cable-standing-one-arm-triceps-extension.webp https://metalstrength.fit/exercises/cable-standing-one-arm-triceps-extension.webp Cable Standing One Arm Triceps Extension The Cable Standing One Arm Triceps Extension trains the triceps using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-standing-one-arm-triceps-extension.mp4 3 yes no https://metalstrength.fit/exercises/cable-standing-shoulder-external-rotation/ 2026-09-19 https://metalstrength.fit/exercises/cable-standing-shoulder-external-rotation.webp https://metalstrength.fit/exercises/cable-standing-shoulder-external-rotation.webp Cable Standing Shoulder External Rotation The Cable Standing Shoulder External Rotation trains the lats using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-standing-shoulder-external-rotation.mp4 3 yes no https://metalstrength.fit/exercises/cable-straight-back-seated-row/ 2026-09-19 https://metalstrength.fit/exercises/cable-straight-back-seated-row.webp https://metalstrength.fit/exercises/cable-straight-back-seated-row.webp Cable Straight Back Seated Row The Cable Straight Back Seated Row trains the upper back using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-straight-back-seated-row.mp4 3 yes no https://metalstrength.fit/exercises/cable-twist/ 2026-09-19 https://metalstrength.fit/exercises/cable-twist.webp https://metalstrength.fit/exercises/cable-twist.webp Cable Twist The Cable Twist trains the obliques using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-twist.mp4 3 yes no https://metalstrength.fit/exercises/cable-twisting-overhead-press/ 2026-09-19 https://metalstrength.fit/exercises/cable-twisting-overhead-press.webp https://metalstrength.fit/exercises/cable-twisting-overhead-press.webp Cable Twisting Overhead Press The Cable Twisting Overhead Press trains the front delts using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-twisting-overhead-press.mp4 3 yes no https://metalstrength.fit/exercises/cable-two-arm-triceps-kickback/ 2026-09-19 https://metalstrength.fit/exercises/cable-two-arm-triceps-kickback.webp https://metalstrength.fit/exercises/cable-two-arm-triceps-kickback.webp Cable Two Arm Triceps Kickback The Cable Two Arm Triceps Kickback trains the triceps using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-two-arm-triceps-kickback.mp4 3 yes no https://metalstrength.fit/exercises/cable-unilateral-biceps-curl/ 2026-09-19 https://metalstrength.fit/exercises/cable-unilateral-biceps-curl.webp https://metalstrength.fit/exercises/cable-unilateral-biceps-curl.webp Cable Unilateral Biceps Curl The Cable Unilateral Biceps Curl trains the biceps using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-unilateral-biceps-curl.mp4 3 yes no https://metalstrength.fit/exercises/cable-upright-row/ 2026-09-19 https://metalstrength.fit/exercises/cable-upright-row.webp https://metalstrength.fit/exercises/cable-upright-row.webp Cable Upright Row The Cable Upright Row trains the side delts using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-upright-row.mp4 3 yes no https://metalstrength.fit/exercises/calf-stretch-with-rope/ 2026-09-19 https://metalstrength.fit/exercises/calf-stretch-with-rope.webp https://metalstrength.fit/exercises/calf-stretch-with-rope.webp Calf Stretch with Rope The Calf Stretch with Rope trains the calves using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/calf-stretch-with-rope.mp4 3 yes no https://metalstrength.fit/exercises/calves-stretch/ 2026-09-19 https://metalstrength.fit/exercises/calves-stretch.webp https://metalstrength.fit/exercises/calves-stretch.webp Calves Stretch The Calves Stretch trains the calves using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/calves-stretch.mp4 3 yes no https://metalstrength.fit/exercises/captains-chair-straight-leg-raise/ 2026-09-19 https://metalstrength.fit/exercises/captains-chair-straight-leg-raise.webp https://metalstrength.fit/exercises/captains-chair-straight-leg-raise.webp Captains Chair Straight Leg Raise The Captains Chair Straight Leg Raise trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/captains-chair-straight-leg-raise.mp4 3 yes no https://metalstrength.fit/exercises/cat-stretch/ 2026-09-19 https://metalstrength.fit/exercises/cat-stretch.webp https://metalstrength.fit/exercises/cat-stretch.webp Cat Stretch The Cat Stretch trains the lower back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cat-stretch.mp4 2 yes no https://metalstrength.fit/exercises/chin-to-chest-stretch/ 2026-09-19 https://metalstrength.fit/exercises/chin-to-chest-stretch.webp https://metalstrength.fit/exercises/chin-to-chest-stretch.webp Chin to Chest Stretch The Chin to Chest Stretch trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/chin-to-chest-stretch.mp4 3 yes no https://metalstrength.fit/exercises/chin-tuck/ 2026-09-19 https://metalstrength.fit/exercises/chin-tuck.webp https://metalstrength.fit/exercises/chin-tuck.webp Chin Tuck The Chin Tuck trains the front delts using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/chin-tuck.mp4 3 yes no https://metalstrength.fit/exercises/circles-arm/ 2026-09-19 https://metalstrength.fit/exercises/circles-arm.webp https://metalstrength.fit/exercises/circles-arm.webp Circles Arm The Circles Arm trains the front delts using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/circles-arm.mp4 5 yes no https://metalstrength.fit/exercises/circles-knee-stretch/ 2026-09-19 https://metalstrength.fit/exercises/circles-knee-stretch.webp https://metalstrength.fit/exercises/circles-knee-stretch.webp Circles Knee Stretch The Circles Knee Stretch trains the calves using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/circles-knee-stretch.mp4 3 yes no https://metalstrength.fit/exercises/close-grip-chin-up/ 2026-09-19 https://metalstrength.fit/exercises/close-grip-chin-up.webp https://metalstrength.fit/exercises/close-grip-chin-up.webp Close Grip Chin-Up The Close Grip Chin-Up trains the lats using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/close-grip-chin-up.mp4 3 yes no https://metalstrength.fit/exercises/close-grip-push-up/ 2026-09-19 https://metalstrength.fit/exercises/close-grip-push-up.webp https://metalstrength.fit/exercises/close-grip-push-up.webp Close Grip Push-Up The Close Grip Push-Up trains the triceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/close-grip-push-up.mp4 3 yes no https://metalstrength.fit/exercises/commando-pull-up/ 2026-09-19 https://metalstrength.fit/exercises/commando-pull-up.webp https://metalstrength.fit/exercises/commando-pull-up.webp Commando Pull-Up The Commando Pull-Up trains the lats using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/commando-pull-up.mp4 5 yes no https://metalstrength.fit/exercises/crossover-kneeling-hip-flexor-stretch/ 2026-09-19 https://metalstrength.fit/exercises/crossover-kneeling-hip-flexor-stretch.webp https://metalstrength.fit/exercises/crossover-kneeling-hip-flexor-stretch.webp Crossover Kneeling Hip Flexor Stretch The Crossover Kneeling Hip Flexor Stretch trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/crossover-kneeling-hip-flexor-stretch.mp4 3 yes no https://metalstrength.fit/exercises/dead-bug/ 2026-09-19 https://metalstrength.fit/exercises/dead-bug.webp https://metalstrength.fit/exercises/dead-bug.webp Dead Bug The Dead Bug trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dead-bug.mp4 5 yes no https://metalstrength.fit/exercises/decline-bent-leg-reverse-crunch/ 2026-09-19 https://metalstrength.fit/exercises/decline-bent-leg-reverse-crunch.webp https://metalstrength.fit/exercises/decline-bent-leg-reverse-crunch.webp Decline Bent Leg Reverse Crunch The Decline Bent Leg Reverse Crunch trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/decline-bent-leg-reverse-crunch.mp4 3 yes no https://metalstrength.fit/exercises/decline-crunch/ 2026-09-19 https://metalstrength.fit/exercises/decline-crunch.webp https://metalstrength.fit/exercises/decline-crunch.webp Decline Crunch The Decline Crunch trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/decline-crunch.mp4 3 yes no https://metalstrength.fit/exercises/decline-push-up/ 2026-09-19 https://metalstrength.fit/exercises/decline-push-up.webp https://metalstrength.fit/exercises/decline-push-up.webp Decline Push-Up The Decline Push-Up trains the chest using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/decline-push-up.mp4 3 yes no https://metalstrength.fit/exercises/decline-sit-up/ 2026-09-19 https://metalstrength.fit/exercises/decline-sit-up.webp https://metalstrength.fit/exercises/decline-sit-up.webp Decline Sit-Up The Decline Sit-Up trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/decline-sit-up.mp4 3 yes no https://metalstrength.fit/exercises/deep-push-up/ 2026-09-19 https://metalstrength.fit/exercises/deep-push-up.webp https://metalstrength.fit/exercises/deep-push-up.webp Deep Push-Up The Deep Push-Up trains the chest using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/deep-push-up.mp4 3 yes no https://metalstrength.fit/exercises/diagonal-punch/ 2026-09-19 https://metalstrength.fit/exercises/diagonal-punch.webp https://metalstrength.fit/exercises/diagonal-punch.webp Diagonal Punch The Diagonal Punch trains the obliques using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/diagonal-punch.mp4 5 yes no https://metalstrength.fit/exercises/diamond-push-up/ 2026-09-19 https://metalstrength.fit/exercises/diamond-push-up.webp https://metalstrength.fit/exercises/diamond-push-up.webp Diamond Push-Up The Diamond Push-Up trains the triceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/diamond-push-up.mp4 3 yes no https://metalstrength.fit/exercises/donkey-calf-raise/ 2026-09-19 https://metalstrength.fit/exercises/donkey-calf-raise.webp https://metalstrength.fit/exercises/donkey-calf-raise.webp Donkey Calf Raise The Donkey Calf Raise trains the calves using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/donkey-calf-raise.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-alternate-biceps-curl/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-alternate-biceps-curl.webp https://metalstrength.fit/exercises/dumbbell-alternate-biceps-curl.webp Dumbbell Alternate Biceps Curl The Dumbbell Alternate Biceps Curl trains the biceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-alternate-biceps-curl.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-alternate-hammer-preacher-curl/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-alternate-hammer-preacher-curl.webp https://metalstrength.fit/exercises/dumbbell-alternate-hammer-preacher-curl.webp Dumbbell Alternate Hammer Preacher Curl The Dumbbell Alternate Hammer Preacher Curl trains the biceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-alternate-hammer-preacher-curl.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-alternate-preacher-curl/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-alternate-preacher-curl.webp https://metalstrength.fit/exercises/dumbbell-alternate-preacher-curl.webp Dumbbell Alternate Preacher Curl The Dumbbell Alternate Preacher Curl trains the biceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-alternate-preacher-curl.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-alternate-seated-hammer-curl/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-alternate-seated-hammer-curl.webp https://metalstrength.fit/exercises/dumbbell-alternate-seated-hammer-curl.webp Dumbbell Alternate Seated Hammer Curl The Dumbbell Alternate Seated Hammer Curl trains the biceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-alternate-seated-hammer-curl.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-alternate-shoulder-press/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-alternate-shoulder-press.webp https://metalstrength.fit/exercises/dumbbell-alternate-shoulder-press.webp Dumbbell Alternate Shoulder Press The Dumbbell Alternate Shoulder Press trains the front delts using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-alternate-shoulder-press.mp4 5 yes no https://metalstrength.fit/exercises/dumbbell-alternate-side-press/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-alternate-side-press.webp https://metalstrength.fit/exercises/dumbbell-alternate-side-press.webp Dumbbell Alternate Side Press The Dumbbell Alternate Side Press trains the front delts using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-alternate-side-press.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-alternating-floor-press/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-alternating-floor-press.webp https://metalstrength.fit/exercises/dumbbell-alternating-floor-press.webp Dumbbell Alternating Floor Press The Dumbbell Alternating Floor Press trains the chest using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-alternating-floor-press.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-alternating-seated-biceps-curl-on-exercise-ball/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-alternating-seated-biceps-curl-on-exercise-ball.webp https://metalstrength.fit/exercises/dumbbell-alternating-seated-biceps-curl-on-exercise-ball.webp Dumbbell Alternating Seated Biceps Curl on Exercise Ball The Dumbbell Alternating Seated Biceps Curl on Exercise Ball trains the biceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-alternating-seated-biceps-curl-on-exercise-ball.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-arnold-press/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-arnold-press.webp https://metalstrength.fit/exercises/dumbbell-arnold-press.webp Dumbbell Arnold Press The Dumbbell Arnold Press trains the front delts using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-arnold-press.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-bar-grip-sumo-squat/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-bar-grip-sumo-squat.webp https://metalstrength.fit/exercises/dumbbell-bar-grip-sumo-squat.webp Dumbbell Bar Grip Sumo Squat The Dumbbell Bar Grip Sumo Squat trains the quadriceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-bar-grip-sumo-squat.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-behind-back-finger-curl/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-behind-back-finger-curl.webp https://metalstrength.fit/exercises/dumbbell-behind-back-finger-curl.webp Dumbbell Behind Back Finger Curl The Dumbbell Behind Back Finger Curl trains the forearms using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-behind-back-finger-curl.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-bench-squat/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-bench-squat.webp https://metalstrength.fit/exercises/dumbbell-bench-squat.webp Dumbbell Bench Squat The Dumbbell Bench Squat trains the quadriceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-bench-squat.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-bent-arm-lateral-raise/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-bent-arm-lateral-raise.webp https://metalstrength.fit/exercises/dumbbell-bent-arm-lateral-raise.webp Dumbbell Bent Arm Lateral Raise The Dumbbell Bent Arm Lateral Raise trains the side delts using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-bent-arm-lateral-raise.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-bent-over-row/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-bent-over-row.webp https://metalstrength.fit/exercises/dumbbell-bent-over-row.webp Dumbbell Bent Over Row The Dumbbell Bent Over Row trains the upper back using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-bent-over-row.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-biceps-curl-reverse/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-biceps-curl-reverse.webp https://metalstrength.fit/exercises/dumbbell-biceps-curl-reverse.webp Dumbbell Biceps Curl Reverse The Dumbbell Biceps Curl Reverse trains the biceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-biceps-curl-reverse.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-close-grip-press/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-close-grip-press.webp https://metalstrength.fit/exercises/dumbbell-close-grip-press.webp Dumbbell Close Grip Press The Dumbbell Close Grip Press trains the triceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-close-grip-press.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-concentration-curl/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-concentration-curl.webp https://metalstrength.fit/exercises/dumbbell-concentration-curl.webp Dumbbell Concentration Curl The Dumbbell Concentration Curl trains the biceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-concentration-curl.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-cross-body-hammer-curl-version-2/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-cross-body-hammer-curl-version-2.webp https://metalstrength.fit/exercises/dumbbell-cross-body-hammer-curl-version-2.webp Dumbbell Cross Body Hammer Curl (Version 2) The Dumbbell Cross Body Hammer Curl (Version 2) trains the forearms using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-cross-body-hammer-curl-version-2.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-deadlift/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-deadlift.webp https://metalstrength.fit/exercises/dumbbell-deadlift.webp Dumbbell Deadlift The Dumbbell Deadlift trains the glutes using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-deadlift.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-decline-bench-press/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-decline-bench-press.webp https://metalstrength.fit/exercises/dumbbell-decline-bench-press.webp Dumbbell Decline Bench Press The Dumbbell Decline Bench Press trains the chest using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-decline-bench-press.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-decline-triceps-extension/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-decline-triceps-extension.webp https://metalstrength.fit/exercises/dumbbell-decline-triceps-extension.webp Dumbbell Decline Triceps Extension The Dumbbell Decline Triceps Extension trains the triceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-decline-triceps-extension.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-decline-twist-fly/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-decline-twist-fly.webp https://metalstrength.fit/exercises/dumbbell-decline-twist-fly.webp Dumbbell Decline Twist Fly The Dumbbell Decline Twist Fly trains the chest using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-decline-twist-fly.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-finger-curls/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-finger-curls.webp https://metalstrength.fit/exercises/dumbbell-finger-curls.webp Dumbbell Finger Curls The Dumbbell Finger Curls trains the forearms using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-finger-curls.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-fly-on-exercise-ball/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-fly-on-exercise-ball.webp https://metalstrength.fit/exercises/dumbbell-fly-on-exercise-ball.webp Dumbbell Fly on Exercise Ball The Dumbbell Fly on Exercise Ball trains the chest using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-fly-on-exercise-ball.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-front-raise/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-front-raise.webp https://metalstrength.fit/exercises/dumbbell-front-raise.webp Dumbbell Front Raise The Dumbbell Front Raise trains the front delts using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-front-raise.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-front-squat/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-front-squat.webp https://metalstrength.fit/exercises/dumbbell-front-squat.webp Dumbbell Front Squat The Dumbbell Front Squat trains the quadriceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-front-squat.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-glute-bridge/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-glute-bridge.webp https://metalstrength.fit/exercises/dumbbell-glute-bridge.webp Dumbbell Glute Bridge The Dumbbell Glute Bridge trains the glutes using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-glute-bridge.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-goblet-split-squat-front-foot-elevanted/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-goblet-split-squat-front-foot-elevanted.webp https://metalstrength.fit/exercises/dumbbell-goblet-split-squat-front-foot-elevanted.webp Dumbbell Goblet Split Squat Front Foot Elevanted The Dumbbell Goblet Split Squat Front Foot Elevanted trains the quadriceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-goblet-split-squat-front-foot-elevanted.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-goblet-squat/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-goblet-squat.webp https://metalstrength.fit/exercises/dumbbell-goblet-squat.webp Dumbbell Goblet Squat The Dumbbell Goblet Squat trains the quadriceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-goblet-squat.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-hammer-curl-on-exercise-ball/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-hammer-curl-on-exercise-ball.webp https://metalstrength.fit/exercises/dumbbell-hammer-curl-on-exercise-ball.webp Dumbbell Hammer Curl on Exercise Ball The Dumbbell Hammer Curl on Exercise Ball trains the biceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-hammer-curl-on-exercise-ball.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-hammer-grip-incline-bench-two-arm-row/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-hammer-grip-incline-bench-two-arm-row.webp https://metalstrength.fit/exercises/dumbbell-hammer-grip-incline-bench-two-arm-row.webp Dumbbell Hammer Grip Incline Bench Two Arm Row The Dumbbell Hammer Grip Incline Bench Two Arm Row trains the upper back using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-hammer-grip-incline-bench-two-arm-row.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-hammer-preacher-curl/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-hammer-preacher-curl.webp https://metalstrength.fit/exercises/dumbbell-hammer-preacher-curl.webp Dumbbell Hammer Preacher Curl The Dumbbell Hammer Preacher Curl trains the biceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-hammer-preacher-curl.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-incline-fly/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-incline-fly.webp https://metalstrength.fit/exercises/dumbbell-incline-fly.webp Dumbbell Incline Fly The Dumbbell Incline Fly trains the chest using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-incline-fly.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-incline-fly-on-exercise-ball/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-incline-fly-on-exercise-ball.webp https://metalstrength.fit/exercises/dumbbell-incline-fly-on-exercise-ball.webp Dumbbell Incline Fly on Exercise Ball The Dumbbell Incline Fly on Exercise Ball trains the chest using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-incline-fly-on-exercise-ball.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-incline-hammer-curl/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-incline-hammer-curl.webp https://metalstrength.fit/exercises/dumbbell-incline-hammer-curl.webp Dumbbell Incline Hammer Curl The Dumbbell Incline Hammer Curl trains the biceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-incline-hammer-curl.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-incline-hammer-press/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-incline-hammer-press.webp https://metalstrength.fit/exercises/dumbbell-incline-hammer-press.webp Dumbbell Incline Hammer Press The Dumbbell Incline Hammer Press trains the chest using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-incline-hammer-press.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-incline-inner-biceps-curl/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-incline-inner-biceps-curl.webp https://metalstrength.fit/exercises/dumbbell-incline-inner-biceps-curl.webp Dumbbell Incline Inner Biceps Curl The Dumbbell Incline Inner Biceps Curl trains the biceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-incline-inner-biceps-curl.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-incline-one-arm-lateral-raise/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-incline-one-arm-lateral-raise.webp https://metalstrength.fit/exercises/dumbbell-incline-one-arm-lateral-raise.webp Dumbbell Incline One Arm Lateral Raise The Dumbbell Incline One Arm Lateral Raise trains the side delts using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-incline-one-arm-lateral-raise.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-incline-press-on-exercise-ball/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-incline-press-on-exercise-ball.webp https://metalstrength.fit/exercises/dumbbell-incline-press-on-exercise-ball.webp Dumbbell Incline Press on Exercise Ball The Dumbbell Incline Press on Exercise Ball trains the chest using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-incline-press-on-exercise-ball.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-incline-raise/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-incline-raise.webp https://metalstrength.fit/exercises/dumbbell-incline-raise.webp Dumbbell Incline Raise The Dumbbell Incline Raise trains the front delts using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-incline-raise.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-incline-row/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-incline-row.webp https://metalstrength.fit/exercises/dumbbell-incline-row.webp Dumbbell Incline Row The Dumbbell Incline Row trains the upper back using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-incline-row.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-incline-shrug/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-incline-shrug.webp https://metalstrength.fit/exercises/dumbbell-incline-shrug.webp Dumbbell Incline Shrug The Dumbbell Incline Shrug trains the traps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-incline-shrug.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-incline-squeeze-press/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-incline-squeeze-press.webp https://metalstrength.fit/exercises/dumbbell-incline-squeeze-press.webp Dumbbell Incline Squeeze Press The Dumbbell Incline Squeeze Press trains the chest using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-incline-squeeze-press.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-incline-triceps-extension/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-incline-triceps-extension.webp https://metalstrength.fit/exercises/dumbbell-incline-triceps-extension.webp Dumbbell Incline Triceps Extension The Dumbbell Incline Triceps Extension trains the triceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-incline-triceps-extension.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-incline-two-arm-extension/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-incline-two-arm-extension.webp https://metalstrength.fit/exercises/dumbbell-incline-two-arm-extension.webp Dumbbell Incline Two Arm Extension The Dumbbell Incline Two Arm Extension trains the triceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-incline-two-arm-extension.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-iron-cross/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-iron-cross.webp https://metalstrength.fit/exercises/dumbbell-iron-cross.webp Dumbbell Iron Cross The Dumbbell Iron Cross trains the quadriceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-iron-cross.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-kickback/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-kickback.webp https://metalstrength.fit/exercises/dumbbell-kickback.webp Dumbbell Kickback The Dumbbell Kickback trains the triceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-kickback.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-lunge/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-lunge.webp https://metalstrength.fit/exercises/dumbbell-lunge.webp Dumbbell Lunge The Dumbbell Lunge trains the quadriceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-lunge.mp4 5 yes no https://metalstrength.fit/exercises/dumbbell-lying-alternate-extension/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-lying-alternate-extension.webp https://metalstrength.fit/exercises/dumbbell-lying-alternate-extension.webp Dumbbell Lying Alternate Extension The Dumbbell Lying Alternate Extension trains the triceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-lying-alternate-extension.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-lying-hammer-press/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-lying-hammer-press.webp https://metalstrength.fit/exercises/dumbbell-lying-hammer-press.webp Dumbbell Lying Hammer Press The Dumbbell Lying Hammer Press trains the chest using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-lying-hammer-press.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-lying-on-floor-hammer-press/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-lying-on-floor-hammer-press.webp https://metalstrength.fit/exercises/dumbbell-lying-on-floor-hammer-press.webp Dumbbell Lying on Floor Hammer Press The Dumbbell Lying on Floor Hammer Press trains the chest using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-lying-on-floor-hammer-press.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-lying-one-arm-press/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-lying-one-arm-press.webp https://metalstrength.fit/exercises/dumbbell-lying-one-arm-press.webp Dumbbell Lying One Arm Press The Dumbbell Lying One Arm Press trains the chest using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-lying-one-arm-press.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-lying-one-arm-pronated-triceps-extension/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-lying-one-arm-pronated-triceps-extension.webp https://metalstrength.fit/exercises/dumbbell-lying-one-arm-pronated-triceps-extension.webp Dumbbell Lying One Arm Pronated Triceps Extension The Dumbbell Lying One Arm Pronated Triceps Extension trains the triceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-lying-one-arm-pronated-triceps-extension.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-lying-one-arm-supinated-triceps-extension/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-lying-one-arm-supinated-triceps-extension.webp https://metalstrength.fit/exercises/dumbbell-lying-one-arm-supinated-triceps-extension.webp Dumbbell Lying One Arm Supinated Triceps Extension The Dumbbell Lying One Arm Supinated Triceps Extension trains the triceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-lying-one-arm-supinated-triceps-extension.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-lying-rear-delt-row/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-lying-rear-delt-row.webp https://metalstrength.fit/exercises/dumbbell-lying-rear-delt-row.webp Dumbbell Lying Rear Delt Row The Dumbbell Lying Rear Delt Row trains the upper back using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-lying-rear-delt-row.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-lying-single-extension/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-lying-single-extension.webp https://metalstrength.fit/exercises/dumbbell-lying-single-extension.webp Dumbbell Lying Single Extension The Dumbbell Lying Single Extension trains the triceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-lying-single-extension.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-lying-supine-curl/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-lying-supine-curl.webp https://metalstrength.fit/exercises/dumbbell-lying-supine-curl.webp Dumbbell Lying Supine Curl The Dumbbell Lying Supine Curl trains the forearms using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-lying-supine-curl.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-lying-triceps-extension/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-lying-triceps-extension.webp https://metalstrength.fit/exercises/dumbbell-lying-triceps-extension.webp Dumbbell Lying Triceps Extension The Dumbbell Lying Triceps Extension trains the triceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-lying-triceps-extension.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-one-arm-kickback/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-one-arm-kickback.webp https://metalstrength.fit/exercises/dumbbell-one-arm-kickback.webp Dumbbell One Arm Kickback The Dumbbell One Arm Kickback trains the triceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-one-arm-kickback.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-one-arm-lateral-raise/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-one-arm-lateral-raise.webp https://metalstrength.fit/exercises/dumbbell-one-arm-lateral-raise.webp Dumbbell One Arm Lateral Raise The Dumbbell One Arm Lateral Raise trains the side delts using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-one-arm-lateral-raise.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-one-arm-seated-neutral-wrist-curl/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-one-arm-seated-neutral-wrist-curl.webp https://metalstrength.fit/exercises/dumbbell-one-arm-seated-neutral-wrist-curl.webp Dumbbell One Arm Seated Neutral Wrist Curl The Dumbbell One Arm Seated Neutral Wrist Curl trains the forearms using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-one-arm-seated-neutral-wrist-curl.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-one-arm-shoulder-press-version-2/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-one-arm-shoulder-press-version-2.webp https://metalstrength.fit/exercises/dumbbell-one-arm-shoulder-press-version-2.webp Dumbbell One Arm Shoulder Press (Version 2) The Dumbbell One Arm Shoulder Press (Version 2) trains the front delts using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-one-arm-shoulder-press-version-2.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-one-arm-upright-row/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-one-arm-upright-row.webp https://metalstrength.fit/exercises/dumbbell-one-arm-upright-row.webp Dumbbell One Arm Upright Row The Dumbbell One Arm Upright Row trains the side delts using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-one-arm-upright-row.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-one-arm-zottman-preacher-curl/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-one-arm-zottman-preacher-curl.webp https://metalstrength.fit/exercises/dumbbell-one-arm-zottman-preacher-curl.webp Dumbbell One Arm Zottman Preacher Curl The Dumbbell One Arm Zottman Preacher Curl trains the biceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-one-arm-zottman-preacher-curl.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-preacher-curl/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-preacher-curl.webp https://metalstrength.fit/exercises/dumbbell-preacher-curl.webp Dumbbell Preacher Curl The Dumbbell Preacher Curl trains the biceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-preacher-curl.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-press-on-exercise-ball/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-press-on-exercise-ball.webp https://metalstrength.fit/exercises/dumbbell-press-on-exercise-ball.webp Dumbbell Press on Exercise Ball The Dumbbell Press on Exercise Ball trains the chest using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-press-on-exercise-ball.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-prone-incline-curl/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-prone-incline-curl.webp https://metalstrength.fit/exercises/dumbbell-prone-incline-curl.webp Dumbbell Prone Incline Curl The Dumbbell Prone Incline Curl trains the biceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-prone-incline-curl.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-prone-incline-hammer-curl/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-prone-incline-hammer-curl.webp https://metalstrength.fit/exercises/dumbbell-prone-incline-hammer-curl.webp Dumbbell Prone Incline Hammer Curl The Dumbbell Prone Incline Hammer Curl trains the forearms using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-prone-incline-hammer-curl.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-pullover-on-exercise-ball/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-pullover-on-exercise-ball.webp https://metalstrength.fit/exercises/dumbbell-pullover-on-exercise-ball.webp Dumbbell Pullover on Exercise Ball The Dumbbell Pullover on Exercise Ball trains the chest using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-pullover-on-exercise-ball.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-rear-delt-raise/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-rear-delt-raise.webp https://metalstrength.fit/exercises/dumbbell-rear-delt-raise.webp Dumbbell Rear Delt Raise The Dumbbell Rear Delt Raise trains the rear delts using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-rear-delt-raise.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-rear-lunge/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-rear-lunge.webp https://metalstrength.fit/exercises/dumbbell-rear-lunge.webp Dumbbell Rear Lunge The Dumbbell Rear Lunge trains the quadriceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-rear-lunge.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-renegade-row/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-renegade-row.webp https://metalstrength.fit/exercises/dumbbell-renegade-row.webp Dumbbell Renegade Row The Dumbbell Renegade Row trains the upper back using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-renegade-row.mp4 5 yes no https://metalstrength.fit/exercises/dumbbell-reverse-bench-press/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-reverse-bench-press.webp https://metalstrength.fit/exercises/dumbbell-reverse-bench-press.webp Dumbbell Reverse Bench Press The Dumbbell Reverse Bench Press trains the chest using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-reverse-bench-press.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-reverse-grip-incline-bench-one-arm-row/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-reverse-grip-incline-bench-one-arm-row.webp https://metalstrength.fit/exercises/dumbbell-reverse-grip-incline-bench-one-arm-row.webp Dumbbell Reverse Grip Incline Bench One Arm Row The Dumbbell Reverse Grip Incline Bench One Arm Row trains the upper back using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-reverse-grip-incline-bench-one-arm-row.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-romanian-deadlift/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-romanian-deadlift.webp https://metalstrength.fit/exercises/dumbbell-romanian-deadlift.webp Dumbbell Romanian Deadlift The Dumbbell Romanian Deadlift trains the hamstrings using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-romanian-deadlift.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-russian-twist/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-russian-twist.webp https://metalstrength.fit/exercises/dumbbell-russian-twist.webp Dumbbell Russian Twist The Dumbbell Russian Twist trains the obliques using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-russian-twist.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-scott-press/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-scott-press.webp https://metalstrength.fit/exercises/dumbbell-scott-press.webp Dumbbell Scott Press The Dumbbell Scott Press trains the side delts using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-scott-press.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-seated-alternate-front-raise/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-seated-alternate-front-raise.webp https://metalstrength.fit/exercises/dumbbell-seated-alternate-front-raise.webp Dumbbell Seated Alternate Front Raise The Dumbbell Seated Alternate Front Raise trains the front delts using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-seated-alternate-front-raise.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-seated-alternate-press/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-seated-alternate-press.webp https://metalstrength.fit/exercises/dumbbell-seated-alternate-press.webp Dumbbell Seated Alternate Press The Dumbbell Seated Alternate Press trains the front delts using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-seated-alternate-press.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-seated-calf-raise/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-seated-calf-raise.webp https://metalstrength.fit/exercises/dumbbell-seated-calf-raise.webp Dumbbell Seated Calf Raise The Dumbbell Seated Calf Raise trains the calves using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-seated-calf-raise.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-seated-curl/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-seated-curl.webp https://metalstrength.fit/exercises/dumbbell-seated-curl.webp Dumbbell Seated Curl The Dumbbell Seated Curl trains the biceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-seated-curl.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-seated-front-raise/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-seated-front-raise.webp https://metalstrength.fit/exercises/dumbbell-seated-front-raise.webp Dumbbell Seated Front Raise The Dumbbell Seated Front Raise trains the front delts using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-seated-front-raise.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-seated-kickback/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-seated-kickback.webp https://metalstrength.fit/exercises/dumbbell-seated-kickback.webp Dumbbell Seated Kickback The Dumbbell Seated Kickback trains the triceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-seated-kickback.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-seated-lateral-raise/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-seated-lateral-raise.webp https://metalstrength.fit/exercises/dumbbell-seated-lateral-raise.webp Dumbbell Seated Lateral Raise The Dumbbell Seated Lateral Raise trains the side delts using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-seated-lateral-raise.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-seated-neutral-wrist-curl/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-seated-neutral-wrist-curl.webp https://metalstrength.fit/exercises/dumbbell-seated-neutral-wrist-curl.webp Dumbbell Seated Neutral Wrist Curl The Dumbbell Seated Neutral Wrist Curl trains the forearms using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-seated-neutral-wrist-curl.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-seated-palms-up-wrist-curl/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-seated-palms-up-wrist-curl.webp https://metalstrength.fit/exercises/dumbbell-seated-palms-up-wrist-curl.webp Dumbbell Seated Palms Up Wrist Curl The Dumbbell Seated Palms Up Wrist Curl trains the forearms using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-seated-palms-up-wrist-curl.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-seated-triceps-extension/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-seated-triceps-extension.webp https://metalstrength.fit/exercises/dumbbell-seated-triceps-extension.webp Dumbbell Seated Triceps Extension The Dumbbell Seated Triceps Extension trains the triceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-seated-triceps-extension.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-side-bend/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-side-bend.webp https://metalstrength.fit/exercises/dumbbell-side-bend.webp Dumbbell Side Bend The Dumbbell Side Bend trains the obliques using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-side-bend.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-side-bridge/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-side-bridge.webp https://metalstrength.fit/exercises/dumbbell-side-bridge.webp Dumbbell Side Bridge The Dumbbell Side Bridge trains the obliques using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-side-bridge.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-single-leg-calf-raise/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-single-leg-calf-raise.webp https://metalstrength.fit/exercises/dumbbell-single-leg-calf-raise.webp Dumbbell Single Leg Calf Raise The Dumbbell Single Leg Calf Raise trains the calves using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-single-leg-calf-raise.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-single-leg-deadlift/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-single-leg-deadlift.webp https://metalstrength.fit/exercises/dumbbell-single-leg-deadlift.webp Dumbbell Single Leg Deadlift The Dumbbell Single Leg Deadlift trains the hamstrings using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-single-leg-deadlift.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-single-leg-glute-bridge/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-single-leg-glute-bridge.webp https://metalstrength.fit/exercises/dumbbell-single-leg-glute-bridge.webp Dumbbell Single Leg Glute Bridge The Dumbbell Single Leg Glute Bridge trains the glutes using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-single-leg-glute-bridge.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-single-leg-squat/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-single-leg-squat.webp https://metalstrength.fit/exercises/dumbbell-single-leg-squat.webp Dumbbell Single Leg Squat The Dumbbell Single Leg Squat trains the quadriceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-single-leg-squat.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-sit-up/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-sit-up.webp https://metalstrength.fit/exercises/dumbbell-sit-up.webp Dumbbell Sit-Up The Dumbbell Sit-Up trains the core using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-sit-up.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-split-squat-front-foot-elevanted/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-split-squat-front-foot-elevanted.webp https://metalstrength.fit/exercises/dumbbell-split-squat-front-foot-elevanted.webp Dumbbell Split Squat Front Foot Elevanted The Dumbbell Split Squat Front Foot Elevanted trains the quadriceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-split-squat-front-foot-elevanted.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-squat/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-squat.webp https://metalstrength.fit/exercises/dumbbell-squat.webp Dumbbell Squat The Dumbbell Squat trains the quadriceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-squat.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-squeeze-bench-press/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-squeeze-bench-press.webp https://metalstrength.fit/exercises/dumbbell-squeeze-bench-press.webp Dumbbell Squeeze Bench Press The Dumbbell Squeeze Bench Press trains the chest using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-squeeze-bench-press.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-standing-kickback/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-standing-kickback.webp https://metalstrength.fit/exercises/dumbbell-standing-kickback.webp Dumbbell Standing Kickback The Dumbbell Standing Kickback trains the triceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-standing-kickback.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-standing-overhead-press/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-standing-overhead-press.webp https://metalstrength.fit/exercises/dumbbell-standing-overhead-press.webp Dumbbell Standing Overhead Press The Dumbbell Standing Overhead Press trains the front delts using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-standing-overhead-press.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-standing-triceps-extension/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-standing-triceps-extension.webp https://metalstrength.fit/exercises/dumbbell-standing-triceps-extension.webp Dumbbell Standing Triceps Extension The Dumbbell Standing Triceps Extension trains the triceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-standing-triceps-extension.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-step-up/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-step-up.webp https://metalstrength.fit/exercises/dumbbell-step-up.webp Dumbbell Step Up The Dumbbell Step Up trains the quadriceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-step-up.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-step-up-lunge/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-step-up-lunge.webp https://metalstrength.fit/exercises/dumbbell-step-up-lunge.webp Dumbbell Step Up Lunge The Dumbbell Step Up Lunge trains the quadriceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-step-up-lunge.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-step-up-split-squat/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-step-up-split-squat.webp https://metalstrength.fit/exercises/dumbbell-step-up-split-squat.webp Dumbbell Step Up Split Squat The Dumbbell Step Up Split Squat trains the quadriceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-step-up-split-squat.mp4 5 yes no https://metalstrength.fit/exercises/dumbbell-stiff-leg-deadlift/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-stiff-leg-deadlift.webp https://metalstrength.fit/exercises/dumbbell-stiff-leg-deadlift.webp Dumbbell Stiff Leg Deadlift The Dumbbell Stiff Leg Deadlift trains the hamstrings using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-stiff-leg-deadlift.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-straight-arm-pullover/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-straight-arm-pullover.webp https://metalstrength.fit/exercises/dumbbell-straight-arm-pullover.webp Dumbbell Straight Arm Pullover The Dumbbell Straight Arm Pullover trains the chest using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-straight-arm-pullover.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-sumo-deadlift/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-sumo-deadlift.webp https://metalstrength.fit/exercises/dumbbell-sumo-deadlift.webp Dumbbell Sumo Deadlift The Dumbbell Sumo Deadlift trains the lower back using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-sumo-deadlift.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-sumo-pull-through/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-sumo-pull-through.webp https://metalstrength.fit/exercises/dumbbell-sumo-pull-through.webp Dumbbell Sumo Pull Through The Dumbbell Sumo Pull Through trains the lower back using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-sumo-pull-through.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-sumo-squat/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-sumo-squat.webp https://metalstrength.fit/exercises/dumbbell-sumo-squat.webp Dumbbell Sumo Squat The Dumbbell Sumo Squat trains the quadriceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-sumo-squat.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-superman/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-superman.webp https://metalstrength.fit/exercises/dumbbell-superman.webp Dumbbell Superman The Dumbbell Superman trains the lower back using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-superman.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-supported-squat/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-supported-squat.webp https://metalstrength.fit/exercises/dumbbell-supported-squat.webp Dumbbell Supported Squat The Dumbbell Supported Squat trains the quadriceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-supported-squat.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-svend-press/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-svend-press.webp https://metalstrength.fit/exercises/dumbbell-svend-press.webp Dumbbell Svend Press The Dumbbell Svend Press trains the chest using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-svend-press.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-swing/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-swing.webp https://metalstrength.fit/exercises/dumbbell-swing.webp Dumbbell Swing The Dumbbell Swing trains the glutes using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-swing.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-thruster/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-thruster.webp https://metalstrength.fit/exercises/dumbbell-thruster.webp Dumbbell Thruster The Dumbbell Thruster trains the front delts using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-thruster.mp4 5 yes no https://metalstrength.fit/exercises/dumbbell-upright-row/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-upright-row.webp https://metalstrength.fit/exercises/dumbbell-upright-row.webp Dumbbell Upright Row The Dumbbell Upright Row trains the side delts using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-upright-row.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-v-up/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-v-up.webp https://metalstrength.fit/exercises/dumbbell-v-up.webp Dumbbell V Up The Dumbbell V Up trains the core using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-v-up.mp4 3 yes no https://metalstrength.fit/exercises/dynamic-back-stretch/ 2026-09-19 https://metalstrength.fit/exercises/dynamic-back-stretch.webp https://metalstrength.fit/exercises/dynamic-back-stretch.webp Dynamic Back Stretch The Dynamic Back Stretch trains the lats using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dynamic-back-stretch.mp4 3 yes no https://metalstrength.fit/exercises/dynamic-chest-stretch/ 2026-09-19 https://metalstrength.fit/exercises/dynamic-chest-stretch.webp https://metalstrength.fit/exercises/dynamic-chest-stretch.webp Dynamic Chest Stretch The Dynamic Chest Stretch trains the chest using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dynamic-chest-stretch.mp4 3 yes no https://metalstrength.fit/exercises/elbow-to-knee-side-plank-crunch/ 2026-09-19 https://metalstrength.fit/exercises/elbow-to-knee-side-plank-crunch.webp https://metalstrength.fit/exercises/elbow-to-knee-side-plank-crunch.webp Elbow to Knee Side Plank Crunch The Elbow to Knee Side Plank Crunch trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/elbow-to-knee-side-plank-crunch.mp4 3 yes no https://metalstrength.fit/exercises/elbow-to-knee-sit-up/ 2026-09-19 https://metalstrength.fit/exercises/elbow-to-knee-sit-up.webp https://metalstrength.fit/exercises/elbow-to-knee-sit-up.webp Elbow to Knee Sit-Up The Elbow to Knee Sit-Up trains the obliques using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/elbow-to-knee-sit-up.mp4 5 yes no https://metalstrength.fit/exercises/elbow-to-knee-twists/ 2026-09-19 https://metalstrength.fit/exercises/elbow-to-knee-twists.webp https://metalstrength.fit/exercises/elbow-to-knee-twists.webp Elbow to Knee Twists The Elbow to Knee Twists trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/elbow-to-knee-twists.mp4 5 yes no https://metalstrength.fit/exercises/elbows-back-stretch/ 2026-09-19 https://metalstrength.fit/exercises/elbows-back-stretch.webp https://metalstrength.fit/exercises/elbows-back-stretch.webp Elbows Back Stretch The Elbows Back Stretch trains the front delts using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/elbows-back-stretch.mp4 3 yes no https://metalstrength.fit/exercises/elliptical-machine-walk/ 2026-09-19 https://metalstrength.fit/exercises/elliptical-machine-walk.webp https://metalstrength.fit/exercises/elliptical-machine-walk.webp Elliptical Machine Walk The Elliptical Machine Walk trains the quadriceps using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/elliptical-machine-walk.mp4 3 yes no https://metalstrength.fit/exercises/ez-barbell-anti-gravity-press/ 2026-09-19 https://metalstrength.fit/exercises/ez-barbell-anti-gravity-press.webp https://metalstrength.fit/exercises/ez-barbell-anti-gravity-press.webp EZ Barbell Anti Gravity Press The EZ Barbell Anti Gravity Press trains the front delts using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/ez-barbell-anti-gravity-press.mp4 3 yes no https://metalstrength.fit/exercises/ez-barbell-close-grip-curl/ 2026-09-19 https://metalstrength.fit/exercises/ez-barbell-close-grip-curl.webp https://metalstrength.fit/exercises/ez-barbell-close-grip-curl.webp EZ Barbell Close Grip Curl The EZ Barbell Close Grip Curl trains the biceps using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/ez-barbell-close-grip-curl.mp4 3 yes no https://metalstrength.fit/exercises/ez-barbell-curl/ 2026-09-19 https://metalstrength.fit/exercises/ez-barbell-curl.webp https://metalstrength.fit/exercises/ez-barbell-curl.webp EZ Barbell Curl The EZ Barbell Curl trains the biceps using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/ez-barbell-curl.mp4 3 yes no https://metalstrength.fit/exercises/ez-barbell-lying-triceps-extension/ 2026-09-19 https://metalstrength.fit/exercises/ez-barbell-lying-triceps-extension.webp https://metalstrength.fit/exercises/ez-barbell-lying-triceps-extension.webp EZ Barbell Lying Triceps Extension The EZ Barbell Lying Triceps Extension trains the triceps using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/ez-barbell-lying-triceps-extension.mp4 3 yes no https://metalstrength.fit/exercises/ez-barbell-reverse-grip-curl/ 2026-09-19 https://metalstrength.fit/exercises/ez-barbell-reverse-grip-curl.webp https://metalstrength.fit/exercises/ez-barbell-reverse-grip-curl.webp EZ Barbell Reverse Grip Curl The EZ Barbell Reverse Grip Curl trains the forearms using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/ez-barbell-reverse-grip-curl.mp4 3 yes no https://metalstrength.fit/exercises/feet-and-ankles-rotation-stretch/ 2026-09-19 https://metalstrength.fit/exercises/feet-and-ankles-rotation-stretch.webp https://metalstrength.fit/exercises/feet-and-ankles-rotation-stretch.webp Feet and Ankles Rotation Stretch The Feet and Ankles Rotation Stretch trains the calves using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/feet-and-ankles-rotation-stretch.mp4 3 yes no https://metalstrength.fit/exercises/feet-and-ankles-stretch/ 2026-09-19 https://metalstrength.fit/exercises/feet-and-ankles-stretch.webp https://metalstrength.fit/exercises/feet-and-ankles-stretch.webp Feet and Ankles Stretch The Feet and Ankles Stretch trains the calves using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/feet-and-ankles-stretch.mp4 3 yes no https://metalstrength.fit/exercises/flexion-and-extension-hip-stretch/ 2026-09-19 https://metalstrength.fit/exercises/flexion-and-extension-hip-stretch.webp https://metalstrength.fit/exercises/flexion-and-extension-hip-stretch.webp Flexion and Extension Hip Stretch The Flexion and Extension Hip Stretch trains the glutes using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/flexion-and-extension-hip-stretch.mp4 3 yes no https://metalstrength.fit/exercises/floor-t-raise/ 2026-09-19 https://metalstrength.fit/exercises/floor-t-raise.webp https://metalstrength.fit/exercises/floor-t-raise.webp Floor T Raise The Floor T Raise trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/floor-t-raise.mp4 3 yes no https://metalstrength.fit/exercises/frog-crunch/ 2026-09-19 https://metalstrength.fit/exercises/frog-crunch.webp https://metalstrength.fit/exercises/frog-crunch.webp Frog Crunch The Frog Crunch trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/frog-crunch.mp4 3 yes no https://metalstrength.fit/exercises/glute-bridge-march/ 2026-09-19 https://metalstrength.fit/exercises/glute-bridge-march.webp https://metalstrength.fit/exercises/glute-bridge-march.webp Glute Bridge March The Glute Bridge March trains the glutes using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/glute-bridge-march.mp4 5 yes no https://metalstrength.fit/exercises/glute-bridge-two-legs-on-bench/ 2026-09-19 https://metalstrength.fit/exercises/glute-bridge-two-legs-on-bench.webp https://metalstrength.fit/exercises/glute-bridge-two-legs-on-bench.webp Glute Bridge Two Legs on Bench The Glute Bridge Two Legs on Bench trains the glutes using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/glute-bridge-two-legs-on-bench.mp4 3 yes no https://metalstrength.fit/exercises/groin-crunch/ 2026-09-19 https://metalstrength.fit/exercises/groin-crunch.webp https://metalstrength.fit/exercises/groin-crunch.webp Groin Crunch The Groin Crunch trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/groin-crunch.mp4 3 yes no https://metalstrength.fit/exercises/half-squat-side-reach/ 2026-09-19 https://metalstrength.fit/exercises/half-squat-side-reach.webp https://metalstrength.fit/exercises/half-squat-side-reach.webp Half Squat Side Reach The Half Squat Side Reach trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/half-squat-side-reach.mp4 5 yes no https://metalstrength.fit/exercises/hamstring-stretch/ 2026-09-19 https://metalstrength.fit/exercises/hamstring-stretch.webp https://metalstrength.fit/exercises/hamstring-stretch.webp Hamstring Stretch The Hamstring Stretch trains the hamstrings using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/hamstring-stretch.mp4 3 yes no https://metalstrength.fit/exercises/handstand-hold-on-wall/ 2026-09-19 https://metalstrength.fit/exercises/handstand-hold-on-wall.webp https://metalstrength.fit/exercises/handstand-hold-on-wall.webp Handstand Hold on Wall The Handstand Hold on Wall trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/handstand-hold-on-wall.mp4 3 yes no https://metalstrength.fit/exercises/handstand-push-up/ 2026-09-19 https://metalstrength.fit/exercises/handstand-push-up.webp https://metalstrength.fit/exercises/handstand-push-up.webp Handstand Push-Up The Handstand Push-Up trains the triceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/handstand-push-up.mp4 3 yes no https://metalstrength.fit/exercises/hanging-leg-hip-raise/ 2026-09-19 https://metalstrength.fit/exercises/hanging-leg-hip-raise.webp https://metalstrength.fit/exercises/hanging-leg-hip-raise.webp Hanging Leg Hip Raise The Hanging Leg Hip Raise trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/hanging-leg-hip-raise.mp4 3 yes no https://metalstrength.fit/exercises/hanging-pike/ 2026-09-19 https://metalstrength.fit/exercises/hanging-pike.webp https://metalstrength.fit/exercises/hanging-pike.webp Hanging Pike The Hanging Pike trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/hanging-pike.mp4 3 yes no https://metalstrength.fit/exercises/hanging-straight-leg-hip-raise/ 2026-09-19 https://metalstrength.fit/exercises/hanging-straight-leg-hip-raise.webp https://metalstrength.fit/exercises/hanging-straight-leg-hip-raise.webp Hanging Straight Leg Hip Raise The Hanging Straight Leg Hip Raise trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/hanging-straight-leg-hip-raise.mp4 3 yes no https://metalstrength.fit/exercises/hanging-straight-leg-raise/ 2026-09-19 https://metalstrength.fit/exercises/hanging-straight-leg-raise.webp https://metalstrength.fit/exercises/hanging-straight-leg-raise.webp Hanging Straight Leg Raise The Hanging Straight Leg Raise trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/hanging-straight-leg-raise.mp4 3 yes no https://metalstrength.fit/exercises/hanging-straight-twisting-leg-hip-raise/ 2026-09-19 https://metalstrength.fit/exercises/hanging-straight-twisting-leg-hip-raise.webp https://metalstrength.fit/exercises/hanging-straight-twisting-leg-hip-raise.webp Hanging Straight Twisting Leg Hip Raise The Hanging Straight Twisting Leg Hip Raise trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/hanging-straight-twisting-leg-hip-raise.mp4 3 yes no https://metalstrength.fit/exercises/high-knee-jump-rope/ 2026-09-19 https://metalstrength.fit/exercises/high-knee-jump-rope.webp https://metalstrength.fit/exercises/high-knee-jump-rope.webp High Knee Jump Rope The High Knee Jump Rope trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/high-knee-jump-rope.mp4 5 yes no https://metalstrength.fit/exercises/high-knee-run/ 2026-09-19 https://metalstrength.fit/exercises/high-knee-run.webp https://metalstrength.fit/exercises/high-knee-run.webp High Knee Run The High Knee Run trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/high-knee-run.mp4 3 yes no https://metalstrength.fit/exercises/high-knee-squat/ 2026-09-19 https://metalstrength.fit/exercises/high-knee-squat.webp https://metalstrength.fit/exercises/high-knee-squat.webp High Knee Squat The High Knee Squat trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/high-knee-squat.mp4 3 yes no https://metalstrength.fit/exercises/high-knee-tap/ 2026-09-19 https://metalstrength.fit/exercises/high-knee-tap.webp https://metalstrength.fit/exercises/high-knee-tap.webp High Knee Tap The High Knee Tap trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/high-knee-tap.mp4 5 yes no https://metalstrength.fit/exercises/hip-circles-stretch/ 2026-09-19 https://metalstrength.fit/exercises/hip-circles-stretch.webp https://metalstrength.fit/exercises/hip-circles-stretch.webp Hip Circles Stretch The Hip Circles Stretch trains the adductors using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/hip-circles-stretch.mp4 3 yes no https://metalstrength.fit/exercises/hip-extension-stretch/ 2026-09-19 https://metalstrength.fit/exercises/hip-extension-stretch.webp https://metalstrength.fit/exercises/hip-extension-stretch.webp Hip Extension Stretch The Hip Extension Stretch trains the glutes using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/hip-extension-stretch.mp4 3 yes no https://metalstrength.fit/exercises/hip-flexor-stretch-rear-foot-elevated/ 2026-09-19 https://metalstrength.fit/exercises/hip-flexor-stretch-rear-foot-elevated.webp https://metalstrength.fit/exercises/hip-flexor-stretch-rear-foot-elevated.webp Hip Flexor Stretch Rear Foot Elevated The Hip Flexor Stretch Rear Foot Elevated trains the glutes using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/hip-flexor-stretch-rear-foot-elevated.mp4 3 yes no https://metalstrength.fit/exercises/hip-thrusts/ 2026-09-19 https://metalstrength.fit/exercises/hip-thrusts.webp https://metalstrength.fit/exercises/hip-thrusts.webp Hip Thrusts The Hip Thrusts trains the glutes using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/hip-thrusts.mp4 3 yes no https://metalstrength.fit/exercises/hollow-hold/ 2026-09-19 https://metalstrength.fit/exercises/hollow-hold.webp https://metalstrength.fit/exercises/hollow-hold.webp Hollow Hold The Hollow Hold trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/hollow-hold.mp4 2 yes no https://metalstrength.fit/exercises/hyperextension/ 2026-09-19 https://metalstrength.fit/exercises/hyperextension.webp https://metalstrength.fit/exercises/hyperextension.webp Hyperextension The Hyperextension trains the lower back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/hyperextension.mp4 3 yes no https://metalstrength.fit/exercises/inverted-row/ 2026-09-19 https://metalstrength.fit/exercises/inverted-row.webp https://metalstrength.fit/exercises/inverted-row.webp Inverted Row The Inverted Row trains the upper back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/inverted-row.mp4 3 yes no https://metalstrength.fit/exercises/iron-cross-stretch/ 2026-09-19 https://metalstrength.fit/exercises/iron-cross-stretch.webp https://metalstrength.fit/exercises/iron-cross-stretch.webp Iron Cross Stretch The Iron Cross Stretch trains the abductors using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/iron-cross-stretch.mp4 3 yes no https://metalstrength.fit/exercises/jack-step/ 2026-09-19 https://metalstrength.fit/exercises/jack-step.webp https://metalstrength.fit/exercises/jack-step.webp Jack Step The Jack Step trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/jack-step.mp4 5 yes no https://metalstrength.fit/exercises/jump-box/ 2026-09-19 https://metalstrength.fit/exercises/jump-box.webp https://metalstrength.fit/exercises/jump-box.webp Jump Box The Jump Box trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/jump-box.mp4 5 yes no https://metalstrength.fit/exercises/jump-rope/ 2026-09-19 https://metalstrength.fit/exercises/jump-rope.webp https://metalstrength.fit/exercises/jump-rope.webp Jump Rope The Jump Rope trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/jump-rope.mp4 3 yes no https://metalstrength.fit/exercises/jump-split/ 2026-09-19 https://metalstrength.fit/exercises/jump-split.webp https://metalstrength.fit/exercises/jump-split.webp Jump Split The Jump Split trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/jump-split.mp4 5 yes no https://metalstrength.fit/exercises/jump-squat/ 2026-09-19 https://metalstrength.fit/exercises/jump-squat.webp https://metalstrength.fit/exercises/jump-squat.webp Jump Squat The Jump Squat trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/jump-squat.mp4 3 yes no https://metalstrength.fit/exercises/jump-step-up/ 2026-09-19 https://metalstrength.fit/exercises/jump-step-up.webp https://metalstrength.fit/exercises/jump-step-up.webp Jump Step Up The Jump Step Up trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/jump-step-up.mp4 3 yes no https://metalstrength.fit/exercises/jumping-jack/ 2026-09-19 https://metalstrength.fit/exercises/jumping-jack.webp https://metalstrength.fit/exercises/jumping-jack.webp Jumping Jack The Jumping Jack trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/jumping-jack.mp4 3 yes no https://metalstrength.fit/exercises/kettlebell-alternating-press-on-floor/ 2026-09-19 https://metalstrength.fit/exercises/kettlebell-alternating-press-on-floor.webp https://metalstrength.fit/exercises/kettlebell-alternating-press-on-floor.webp Kettlebell Alternating Press on Floor The Kettlebell Alternating Press on Floor trains the chest using a kettlebell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/kettlebell-alternating-press-on-floor.mp4 3 yes no https://metalstrength.fit/exercises/kettlebell-alternating-renegade-row/ 2026-09-19 https://metalstrength.fit/exercises/kettlebell-alternating-renegade-row.webp https://metalstrength.fit/exercises/kettlebell-alternating-renegade-row.webp Kettlebell Alternating Renegade Row The Kettlebell Alternating Renegade Row trains the upper back using a kettlebell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/kettlebell-alternating-renegade-row.mp4 5 yes no https://metalstrength.fit/exercises/kettlebell-bent-over-row/ 2026-09-19 https://metalstrength.fit/exercises/kettlebell-bent-over-row.webp https://metalstrength.fit/exercises/kettlebell-bent-over-row.webp Kettlebell Bent Over Row The Kettlebell Bent Over Row trains the upper back using a kettlebell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/kettlebell-bent-over-row.mp4 3 yes no https://metalstrength.fit/exercises/kettlebell-bent-press/ 2026-09-19 https://metalstrength.fit/exercises/kettlebell-bent-press.webp https://metalstrength.fit/exercises/kettlebell-bent-press.webp Kettlebell Bent Press The Kettlebell Bent Press trains the front delts using a kettlebell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/kettlebell-bent-press.mp4 4 yes no https://metalstrength.fit/exercises/kettlebell-deadlift/ 2026-09-19 https://metalstrength.fit/exercises/kettlebell-deadlift.webp https://metalstrength.fit/exercises/kettlebell-deadlift.webp Kettlebell Deadlift The Kettlebell Deadlift trains the hamstrings using a kettlebell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/kettlebell-deadlift.mp4 3 yes no https://metalstrength.fit/exercises/kettlebell-double-push-press/ 2026-09-19 https://metalstrength.fit/exercises/kettlebell-double-push-press.webp https://metalstrength.fit/exercises/kettlebell-double-push-press.webp Kettlebell Double Push Press The Kettlebell Double Push Press trains the front delts using a kettlebell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/kettlebell-double-push-press.mp4 5 yes no https://metalstrength.fit/exercises/kettlebell-double-windmill/ 2026-09-19 https://metalstrength.fit/exercises/kettlebell-double-windmill.webp https://metalstrength.fit/exercises/kettlebell-double-windmill.webp Kettlebell Double Windmill The Kettlebell Double Windmill trains the obliques using a kettlebell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/kettlebell-double-windmill.mp4 3 yes no https://metalstrength.fit/exercises/kettlebell-forward-lunge/ 2026-09-19 https://metalstrength.fit/exercises/kettlebell-forward-lunge.webp https://metalstrength.fit/exercises/kettlebell-forward-lunge.webp Kettlebell Forward Lunge The Kettlebell Forward Lunge trains the quadriceps using a kettlebell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/kettlebell-forward-lunge.mp4 3 yes no https://metalstrength.fit/exercises/kettlebell-front-squat/ 2026-09-19 https://metalstrength.fit/exercises/kettlebell-front-squat.webp https://metalstrength.fit/exercises/kettlebell-front-squat.webp Kettlebell Front Squat The Kettlebell Front Squat trains the quadriceps using a kettlebell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/kettlebell-front-squat.mp4 3 yes no https://metalstrength.fit/exercises/kettlebell-side-lunge/ 2026-09-19 https://metalstrength.fit/exercises/kettlebell-side-lunge.webp https://metalstrength.fit/exercises/kettlebell-side-lunge.webp Kettlebell Side Lunge The Kettlebell Side Lunge trains the quadriceps using a kettlebell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/kettlebell-side-lunge.mp4 3 yes no https://metalstrength.fit/exercises/kettlebell-sit-up/ 2026-09-19 https://metalstrength.fit/exercises/kettlebell-sit-up.webp https://metalstrength.fit/exercises/kettlebell-sit-up.webp Kettlebell Sit-Up The Kettlebell Sit-Up trains the core using a kettlebell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/kettlebell-sit-up.mp4 3 yes no https://metalstrength.fit/exercises/kettlebell-split-squat/ 2026-09-19 https://metalstrength.fit/exercises/kettlebell-split-squat.webp https://metalstrength.fit/exercises/kettlebell-split-squat.webp Kettlebell Split Squat The Kettlebell Split Squat trains the quadriceps using a kettlebell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/kettlebell-split-squat.mp4 3 yes no https://metalstrength.fit/exercises/kettlebell-standing-calf-raise/ 2026-09-19 https://metalstrength.fit/exercises/kettlebell-standing-calf-raise.webp https://metalstrength.fit/exercises/kettlebell-standing-calf-raise.webp Kettlebell Standing Calf Raise The Kettlebell Standing Calf Raise trains the calves using a kettlebell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/kettlebell-standing-calf-raise.mp4 3 yes no https://metalstrength.fit/exercises/kettlebell-thruster/ 2026-09-19 https://metalstrength.fit/exercises/kettlebell-thruster.webp https://metalstrength.fit/exercises/kettlebell-thruster.webp Kettlebell Thruster The Kettlebell Thruster trains the front delts using a kettlebell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/kettlebell-thruster.mp4 5 yes no https://metalstrength.fit/exercises/kettlebell-unilateral-farmers-walk/ 2026-09-19 https://metalstrength.fit/exercises/kettlebell-unilateral-farmers-walk.webp https://metalstrength.fit/exercises/kettlebell-unilateral-farmers-walk.webp Kettlebell Unilateral Farmers Walk The Kettlebell Unilateral Farmers Walk trains the forearms using a kettlebell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/kettlebell-unilateral-farmers-walk.mp4 5 yes no https://metalstrength.fit/exercises/kettlebell-windmill/ 2026-09-19 https://metalstrength.fit/exercises/kettlebell-windmill.webp https://metalstrength.fit/exercises/kettlebell-windmill.webp Kettlebell Windmill The Kettlebell Windmill trains the obliques using a kettlebell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/kettlebell-windmill.mp4 3 yes no https://metalstrength.fit/exercises/kicks-leg-bent/ 2026-09-19 https://metalstrength.fit/exercises/kicks-leg-bent.webp https://metalstrength.fit/exercises/kicks-leg-bent.webp Kicks Leg Bent The Kicks Leg Bent trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/kicks-leg-bent.mp4 3 yes no https://metalstrength.fit/exercises/knee-raise/ 2026-09-19 https://metalstrength.fit/exercises/knee-raise.webp https://metalstrength.fit/exercises/knee-raise.webp Knee Raise The Knee Raise trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/knee-raise.mp4 3 yes no https://metalstrength.fit/exercises/kneeling-back-rotation-stretch/ 2026-09-19 https://metalstrength.fit/exercises/kneeling-back-rotation-stretch.webp https://metalstrength.fit/exercises/kneeling-back-rotation-stretch.webp Kneeling Back Rotation Stretch The Kneeling Back Rotation Stretch trains the obliques using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/kneeling-back-rotation-stretch.mp4 3 yes no https://metalstrength.fit/exercises/kneeling-hip-flexor-stretch/ 2026-09-19 https://metalstrength.fit/exercises/kneeling-hip-flexor-stretch.webp https://metalstrength.fit/exercises/kneeling-hip-flexor-stretch.webp Kneeling Hip Flexor Stretch The Kneeling Hip Flexor Stretch trains the glutes using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/kneeling-hip-flexor-stretch.mp4 2 yes no https://metalstrength.fit/exercises/kneeling-lat-stretch/ 2026-09-19 https://metalstrength.fit/exercises/kneeling-lat-stretch.webp https://metalstrength.fit/exercises/kneeling-lat-stretch.webp Kneeling Lat Stretch The Kneeling Lat Stretch trains the lats using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/kneeling-lat-stretch.mp4 3 yes no https://metalstrength.fit/exercises/kneeling-leg-half-circle/ 2026-09-19 https://metalstrength.fit/exercises/kneeling-leg-half-circle.webp https://metalstrength.fit/exercises/kneeling-leg-half-circle.webp Kneeling Leg Half Circle The Kneeling Leg Half Circle trains the glutes using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/kneeling-leg-half-circle.mp4 9 yes no https://metalstrength.fit/exercises/kneeling-plank/ 2026-09-19 https://metalstrength.fit/exercises/kneeling-plank.webp https://metalstrength.fit/exercises/kneeling-plank.webp Kneeling Plank The Kneeling Plank trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/kneeling-plank.mp4 7 yes no https://metalstrength.fit/exercises/kneeling-shoulder-tap/ 2026-09-19 https://metalstrength.fit/exercises/kneeling-shoulder-tap.webp https://metalstrength.fit/exercises/kneeling-shoulder-tap.webp Kneeling Shoulder Tap The Kneeling Shoulder Tap trains the chest using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/kneeling-shoulder-tap.mp4 5 yes no https://metalstrength.fit/exercises/landmine-half-kneeling-shoulders-press/ 2026-09-19 https://metalstrength.fit/exercises/landmine-half-kneeling-shoulders-press.webp https://metalstrength.fit/exercises/landmine-half-kneeling-shoulders-press.webp Landmine Half Kneeling Shoulders Press The Landmine Half Kneeling Shoulders Press trains the front delts using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/landmine-half-kneeling-shoulders-press.mp4 3 yes no https://metalstrength.fit/exercises/landmine-kneeling-one-arm-shoulder-press/ 2026-09-19 https://metalstrength.fit/exercises/landmine-kneeling-one-arm-shoulder-press.webp https://metalstrength.fit/exercises/landmine-kneeling-one-arm-shoulder-press.webp Landmine Kneeling One Arm Shoulder Press The Landmine Kneeling One Arm Shoulder Press trains the front delts using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/landmine-kneeling-one-arm-shoulder-press.mp4 3 yes no https://metalstrength.fit/exercises/landmine-single-arm-press/ 2026-09-19 https://metalstrength.fit/exercises/landmine-single-arm-press.webp https://metalstrength.fit/exercises/landmine-single-arm-press.webp Landmine Single Arm Press The Landmine Single Arm Press trains the chest using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/landmine-single-arm-press.mp4 3 yes no https://metalstrength.fit/exercises/landmine-squat-and-press/ 2026-09-19 https://metalstrength.fit/exercises/landmine-squat-and-press.webp https://metalstrength.fit/exercises/landmine-squat-and-press.webp Landmine Squat and Press The Landmine Squat and Press trains the quadriceps using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/landmine-squat-and-press.mp4 4 yes no https://metalstrength.fit/exercises/lateral-step-up/ 2026-09-19 https://metalstrength.fit/exercises/lateral-step-up.webp https://metalstrength.fit/exercises/lateral-step-up.webp Lateral Step Up The Lateral Step Up trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lateral-step-up.mp4 3 yes no https://metalstrength.fit/exercises/leg-front-kick/ 2026-09-19 https://metalstrength.fit/exercises/leg-front-kick.webp https://metalstrength.fit/exercises/leg-front-kick.webp Leg Front Kick The Leg Front Kick trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/leg-front-kick.mp4 5 yes no https://metalstrength.fit/exercises/lever-back-extension/ 2026-09-19 https://metalstrength.fit/exercises/lever-back-extension.webp https://metalstrength.fit/exercises/lever-back-extension.webp Lever Back Extension The Lever Back Extension trains the lower back using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-back-extension.mp4 3 yes no https://metalstrength.fit/exercises/lever-biceps-curl/ 2026-09-19 https://metalstrength.fit/exercises/lever-biceps-curl.webp https://metalstrength.fit/exercises/lever-biceps-curl.webp Lever Biceps Curl The Lever Biceps Curl trains the biceps using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-biceps-curl.mp4 3 yes no https://metalstrength.fit/exercises/lever-decline-chest-press/ 2026-09-19 https://metalstrength.fit/exercises/lever-decline-chest-press.webp https://metalstrength.fit/exercises/lever-decline-chest-press.webp Lever Decline Chest Press The Lever Decline Chest Press trains the chest using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-decline-chest-press.mp4 3 yes no https://metalstrength.fit/exercises/lever-front-pulldown/ 2026-09-19 https://metalstrength.fit/exercises/lever-front-pulldown.webp https://metalstrength.fit/exercises/lever-front-pulldown.webp Lever Front Pulldown The Lever Front Pulldown trains the lats using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-front-pulldown.mp4 3 yes no https://metalstrength.fit/exercises/lever-horizontal-one-leg-press/ 2026-09-19 https://metalstrength.fit/exercises/lever-horizontal-one-leg-press.webp https://metalstrength.fit/exercises/lever-horizontal-one-leg-press.webp Lever Horizontal One Leg Press The Lever Horizontal One Leg Press trains the quadriceps using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-horizontal-one-leg-press.mp4 3 yes no https://metalstrength.fit/exercises/lever-incline-chest-press/ 2026-09-19 https://metalstrength.fit/exercises/lever-incline-chest-press.webp https://metalstrength.fit/exercises/lever-incline-chest-press.webp Lever Incline Chest Press The Lever Incline Chest Press trains the chest using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-incline-chest-press.mp4 3 yes no https://metalstrength.fit/exercises/lever-incline-hammer-chest-press/ 2026-09-19 https://metalstrength.fit/exercises/lever-incline-hammer-chest-press.webp https://metalstrength.fit/exercises/lever-incline-hammer-chest-press.webp Lever Incline Hammer Chest Press The Lever Incline Hammer Chest Press trains the chest using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-incline-hammer-chest-press.mp4 3 yes no https://metalstrength.fit/exercises/lever-lateral-raise/ 2026-09-19 https://metalstrength.fit/exercises/lever-lateral-raise.webp https://metalstrength.fit/exercises/lever-lateral-raise.webp Lever Lateral Raise The Lever Lateral Raise trains the side delts using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-lateral-raise.mp4 3 yes no https://metalstrength.fit/exercises/lever-lying-single-leg-curl/ 2026-09-19 https://metalstrength.fit/exercises/lever-lying-single-leg-curl.webp https://metalstrength.fit/exercises/lever-lying-single-leg-curl.webp Lever Lying Single Leg Curl The Lever Lying Single Leg Curl trains the hamstrings using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-lying-single-leg-curl.mp4 3 yes no https://metalstrength.fit/exercises/lever-reverse-grip-vertical-row/ 2026-09-19 https://metalstrength.fit/exercises/lever-reverse-grip-vertical-row.webp https://metalstrength.fit/exercises/lever-reverse-grip-vertical-row.webp Lever Reverse Grip Vertical Row The Lever Reverse Grip Vertical Row trains the upper back using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-reverse-grip-vertical-row.mp4 3 yes no https://metalstrength.fit/exercises/lever-reverse-vertical-hack-squat/ 2026-09-19 https://metalstrength.fit/exercises/lever-reverse-vertical-hack-squat.webp https://metalstrength.fit/exercises/lever-reverse-vertical-hack-squat.webp Lever Reverse Vertical Hack Squat The Lever Reverse Vertical Hack Squat trains the quadriceps using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-reverse-vertical-hack-squat.mp4 3 yes no https://metalstrength.fit/exercises/lever-seated-calf-press/ 2026-09-19 https://metalstrength.fit/exercises/lever-seated-calf-press.webp https://metalstrength.fit/exercises/lever-seated-calf-press.webp Lever Seated Calf Press The Lever Seated Calf Press trains the calves using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-seated-calf-press.mp4 3 yes no https://metalstrength.fit/exercises/lever-seated-crunch/ 2026-09-19 https://metalstrength.fit/exercises/lever-seated-crunch.webp https://metalstrength.fit/exercises/lever-seated-crunch.webp Lever Seated Crunch The Lever Seated Crunch trains the core using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-seated-crunch.mp4 3 yes no https://metalstrength.fit/exercises/lever-seated-dip/ 2026-09-19 https://metalstrength.fit/exercises/lever-seated-dip.webp https://metalstrength.fit/exercises/lever-seated-dip.webp Lever Seated Dip The Lever Seated Dip trains the triceps using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-seated-dip.mp4 3 yes no https://metalstrength.fit/exercises/lever-seated-fly/ 2026-09-19 https://metalstrength.fit/exercises/lever-seated-fly.webp https://metalstrength.fit/exercises/lever-seated-fly.webp Lever Seated Fly The Lever Seated Fly trains the chest using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-seated-fly.mp4 3 yes no https://metalstrength.fit/exercises/lever-seated-hip-abduction/ 2026-09-19 https://metalstrength.fit/exercises/lever-seated-hip-abduction.webp https://metalstrength.fit/exercises/lever-seated-hip-abduction.webp Lever Seated Hip Abduction The Lever Seated Hip Abduction trains the abductors using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-seated-hip-abduction.mp4 3 yes no https://metalstrength.fit/exercises/lever-seated-hip-adduction/ 2026-09-19 https://metalstrength.fit/exercises/lever-seated-hip-adduction.webp https://metalstrength.fit/exercises/lever-seated-hip-adduction.webp Lever Seated Hip Adduction The Lever Seated Hip Adduction trains the adductors using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-seated-hip-adduction.mp4 3 yes no https://metalstrength.fit/exercises/lever-seated-leg-press/ 2026-09-19 https://metalstrength.fit/exercises/lever-seated-leg-press.webp https://metalstrength.fit/exercises/lever-seated-leg-press.webp Lever Seated Leg Press The Lever Seated Leg Press trains the quadriceps using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-seated-leg-press.mp4 3 yes no https://metalstrength.fit/exercises/lever-seated-reverse-fly/ 2026-09-19 https://metalstrength.fit/exercises/lever-seated-reverse-fly.webp https://metalstrength.fit/exercises/lever-seated-reverse-fly.webp Lever Seated Reverse Fly The Lever Seated Reverse Fly trains the rear delts using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-seated-reverse-fly.mp4 3 yes no https://metalstrength.fit/exercises/lever-seated-row/ 2026-09-19 https://metalstrength.fit/exercises/lever-seated-row.webp https://metalstrength.fit/exercises/lever-seated-row.webp Lever Seated Row The Lever Seated Row trains the upper back using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-seated-row.mp4 3 yes no https://metalstrength.fit/exercises/lever-seated-shoulder-press/ 2026-09-19 https://metalstrength.fit/exercises/lever-seated-shoulder-press.webp https://metalstrength.fit/exercises/lever-seated-shoulder-press.webp Lever Seated Shoulder Press The Lever Seated Shoulder Press trains the front delts using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-seated-shoulder-press.mp4 3 yes no https://metalstrength.fit/exercises/lever-seated-twist/ 2026-09-19 https://metalstrength.fit/exercises/lever-seated-twist.webp https://metalstrength.fit/exercises/lever-seated-twist.webp Lever Seated Twist The Lever Seated Twist trains the obliques using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-seated-twist.mp4 3 yes no https://metalstrength.fit/exercises/lever-side-hip-abduction/ 2026-09-19 https://metalstrength.fit/exercises/lever-side-hip-abduction.webp https://metalstrength.fit/exercises/lever-side-hip-abduction.webp Lever Side Hip Abduction The Lever Side Hip Abduction trains the core using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-side-hip-abduction.mp4 3 yes no https://metalstrength.fit/exercises/lever-standing-calf-raise/ 2026-09-19 https://metalstrength.fit/exercises/lever-standing-calf-raise.webp https://metalstrength.fit/exercises/lever-standing-calf-raise.webp Lever Standing Calf Raise The Lever Standing Calf Raise trains the calves using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-standing-calf-raise.mp4 3 yes no https://metalstrength.fit/exercises/lever-standing-hip-extension/ 2026-09-19 https://metalstrength.fit/exercises/lever-standing-hip-extension.webp https://metalstrength.fit/exercises/lever-standing-hip-extension.webp Lever Standing Hip Extension The Lever Standing Hip Extension trains the triceps using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-standing-hip-extension.mp4 3 yes no https://metalstrength.fit/exercises/lever-standing-rear-kick/ 2026-09-19 https://metalstrength.fit/exercises/lever-standing-rear-kick.webp https://metalstrength.fit/exercises/lever-standing-rear-kick.webp Lever Standing Rear Kick The Lever Standing Rear Kick trains the glutes using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-standing-rear-kick.mp4 3 yes no https://metalstrength.fit/exercises/lever-triceps-extension/ 2026-09-19 https://metalstrength.fit/exercises/lever-triceps-extension.webp https://metalstrength.fit/exercises/lever-triceps-extension.webp Lever Triceps Extension The Lever Triceps Extension trains the triceps using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-triceps-extension.mp4 3 yes no https://metalstrength.fit/exercises/long-arm-crunch/ 2026-09-19 https://metalstrength.fit/exercises/long-arm-crunch.webp https://metalstrength.fit/exercises/long-arm-crunch.webp Long Arm Crunch The Long Arm Crunch trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/long-arm-crunch.mp4 3 yes no https://metalstrength.fit/exercises/low-glute-bridge-on-floor/ 2026-09-19 https://metalstrength.fit/exercises/low-glute-bridge-on-floor.webp https://metalstrength.fit/exercises/low-glute-bridge-on-floor.webp Low Glute Bridge on Floor The Low Glute Bridge on Floor trains the glutes using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/low-glute-bridge-on-floor.mp4 3 yes no https://metalstrength.fit/exercises/low-lunge/ 2026-09-19 https://metalstrength.fit/exercises/low-lunge.webp https://metalstrength.fit/exercises/low-lunge.webp Low Lunge The Low Lunge trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/low-lunge.mp4 3 yes no https://metalstrength.fit/exercises/lying-ab-press/ 2026-09-19 https://metalstrength.fit/exercises/lying-ab-press.webp https://metalstrength.fit/exercises/lying-ab-press.webp Lying Ab Press The Lying Ab Press trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lying-ab-press.mp4 3 yes no https://metalstrength.fit/exercises/lying-alternate-frog-kick/ 2026-09-19 https://metalstrength.fit/exercises/lying-alternate-frog-kick.webp https://metalstrength.fit/exercises/lying-alternate-frog-kick.webp Lying Alternate Frog Kick The Lying Alternate Frog Kick trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lying-alternate-frog-kick.mp4 5 yes no https://metalstrength.fit/exercises/lying-alternate-toe-touch-floor/ 2026-09-19 https://metalstrength.fit/exercises/lying-alternate-toe-touch-floor.webp https://metalstrength.fit/exercises/lying-alternate-toe-touch-floor.webp Lying Alternate Toe Touch Floor The Lying Alternate Toe Touch Floor trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lying-alternate-toe-touch-floor.mp4 5 yes no https://metalstrength.fit/exercises/lying-back-extension/ 2026-09-19 https://metalstrength.fit/exercises/lying-back-extension.webp https://metalstrength.fit/exercises/lying-back-extension.webp Lying Back Extension The Lying Back Extension trains the lower back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lying-back-extension.mp4 3 yes no https://metalstrength.fit/exercises/lying-frog-kick/ 2026-09-19 https://metalstrength.fit/exercises/lying-frog-kick.webp https://metalstrength.fit/exercises/lying-frog-kick.webp Lying Frog Kick The Lying Frog Kick trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lying-frog-kick.mp4 3 yes no https://metalstrength.fit/exercises/lying-hyperextension-hold/ 2026-09-19 https://metalstrength.fit/exercises/lying-hyperextension-hold.webp https://metalstrength.fit/exercises/lying-hyperextension-hold.webp Lying Hyperextension Hold The Lying Hyperextension Hold trains the lower back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lying-hyperextension-hold.mp4 4 yes no https://metalstrength.fit/exercises/lying-leg-hip-raise/ 2026-09-19 https://metalstrength.fit/exercises/lying-leg-hip-raise.webp https://metalstrength.fit/exercises/lying-leg-hip-raise.webp Lying Leg Hip Raise The Lying Leg Hip Raise trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lying-leg-hip-raise.mp4 3 yes no https://metalstrength.fit/exercises/lying-leg-raise/ 2026-09-19 https://metalstrength.fit/exercises/lying-leg-raise.webp https://metalstrength.fit/exercises/lying-leg-raise.webp Lying Leg Raise The Lying Leg Raise trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lying-leg-raise.mp4 3 yes no https://metalstrength.fit/exercises/lying-leg-tuck-hip-stretch/ 2026-09-19 https://metalstrength.fit/exercises/lying-leg-tuck-hip-stretch.webp https://metalstrength.fit/exercises/lying-leg-tuck-hip-stretch.webp Lying Leg Tuck Hip Stretch The Lying Leg Tuck Hip Stretch trains the hamstrings using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lying-leg-tuck-hip-stretch.mp4 2 yes no https://metalstrength.fit/exercises/lying-scissors-cross/ 2026-09-19 https://metalstrength.fit/exercises/lying-scissors-cross.webp https://metalstrength.fit/exercises/lying-scissors-cross.webp Lying Scissors Cross The Lying Scissors Cross trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lying-scissors-cross.mp4 5 yes no https://metalstrength.fit/exercises/lying-single-leg-raise/ 2026-09-19 https://metalstrength.fit/exercises/lying-single-leg-raise.webp https://metalstrength.fit/exercises/lying-single-leg-raise.webp Lying Single Leg Raise The Lying Single Leg Raise trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lying-single-leg-raise.mp4 5 yes no https://metalstrength.fit/exercises/lying-toe-tap/ 2026-09-19 https://metalstrength.fit/exercises/lying-toe-tap.webp https://metalstrength.fit/exercises/lying-toe-tap.webp Lying Toe Tap The Lying Toe Tap trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lying-toe-tap.mp4 3 yes no https://metalstrength.fit/exercises/medicine-ball-overhead-slam/ 2026-09-19 https://metalstrength.fit/exercises/medicine-ball-overhead-slam.webp https://metalstrength.fit/exercises/medicine-ball-overhead-slam.webp Medicine Ball Overhead Slam The Medicine Ball Overhead Slam trains the lats using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/medicine-ball-overhead-slam.mp4 3 yes no https://metalstrength.fit/exercises/middle-back-stretch/ 2026-09-19 https://metalstrength.fit/exercises/middle-back-stretch.webp https://metalstrength.fit/exercises/middle-back-stretch.webp Middle Back Stretch The Middle Back Stretch trains the obliques using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/middle-back-stretch.mp4 3 yes no https://metalstrength.fit/exercises/mountain-climber/ 2026-09-19 https://metalstrength.fit/exercises/mountain-climber.webp https://metalstrength.fit/exercises/mountain-climber.webp Mountain Climber The Mountain Climber trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/mountain-climber.mp4 5 yes no https://metalstrength.fit/exercises/neck-side-stretch/ 2026-09-19 https://metalstrength.fit/exercises/neck-side-stretch.webp https://metalstrength.fit/exercises/neck-side-stretch.webp Neck Side Stretch The Neck Side Stretch trains the neck using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/neck-side-stretch.mp4 3 yes no https://metalstrength.fit/exercises/one-leg-floor-calf-raise/ 2026-09-19 https://metalstrength.fit/exercises/one-leg-floor-calf-raise.webp https://metalstrength.fit/exercises/one-leg-floor-calf-raise.webp One Leg Floor Calf Raise The One Leg Floor Calf Raise trains the calves using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/one-leg-floor-calf-raise.mp4 3 yes no https://metalstrength.fit/exercises/palm-up-palm-down-rotation/ 2026-09-19 https://metalstrength.fit/exercises/palm-up-palm-down-rotation.webp https://metalstrength.fit/exercises/palm-up-palm-down-rotation.webp Palm Up Palm Down Rotation The Palm Up Palm Down Rotation trains the front delts using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/palm-up-palm-down-rotation.mp4 3 yes no https://metalstrength.fit/exercises/pigeon-hip-stretch/ 2026-09-19 https://metalstrength.fit/exercises/pigeon-hip-stretch.webp https://metalstrength.fit/exercises/pigeon-hip-stretch.webp Pigeon Hip Stretch The Pigeon Hip Stretch trains the glutes using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/pigeon-hip-stretch.mp4 4 yes no https://metalstrength.fit/exercises/pike-push-up/ 2026-09-19 https://metalstrength.fit/exercises/pike-push-up.webp https://metalstrength.fit/exercises/pike-push-up.webp Pike Push-Up The Pike Push-Up trains the front delts using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/pike-push-up.mp4 3 yes no https://metalstrength.fit/exercises/plank-jack/ 2026-09-19 https://metalstrength.fit/exercises/plank-jack.webp https://metalstrength.fit/exercises/plank-jack.webp Plank Jack The Plank Jack trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/plank-jack.mp4 5 yes no https://metalstrength.fit/exercises/plyo-jacks/ 2026-09-19 https://metalstrength.fit/exercises/plyo-jacks.webp https://metalstrength.fit/exercises/plyo-jacks.webp Plyo Jacks The Plyo Jacks trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/plyo-jacks.mp4 3 yes no https://metalstrength.fit/exercises/plyo-side-lunge-stretch/ 2026-09-19 https://metalstrength.fit/exercises/plyo-side-lunge-stretch.webp https://metalstrength.fit/exercises/plyo-side-lunge-stretch.webp Plyo Side Lunge Stretch The Plyo Side Lunge Stretch trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/plyo-side-lunge-stretch.mp4 5 yes no https://metalstrength.fit/exercises/pulse-row/ 2026-09-19 https://metalstrength.fit/exercises/pulse-row.webp https://metalstrength.fit/exercises/pulse-row.webp Pulse Row The Pulse Row trains the upper back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/pulse-row.mp4 3 yes no https://metalstrength.fit/exercises/punch-step-forward/ 2026-09-19 https://metalstrength.fit/exercises/punch-step-forward.webp https://metalstrength.fit/exercises/punch-step-forward.webp Punch Step Forward The Punch Step Forward trains the obliques using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/punch-step-forward.mp4 5 yes no https://metalstrength.fit/exercises/quadriceps-lying-stretch/ 2026-09-19 https://metalstrength.fit/exercises/quadriceps-lying-stretch.webp https://metalstrength.fit/exercises/quadriceps-lying-stretch.webp Quadriceps Lying Stretch The Quadriceps Lying Stretch trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/quadriceps-lying-stretch.mp4 3 yes no https://metalstrength.fit/exercises/quadriceps-stretch/ 2026-09-19 https://metalstrength.fit/exercises/quadriceps-stretch.webp https://metalstrength.fit/exercises/quadriceps-stretch.webp Quadriceps Stretch The Quadriceps Stretch trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/quadriceps-stretch.mp4 3 yes no https://metalstrength.fit/exercises/quarter-sit-up/ 2026-09-19 https://metalstrength.fit/exercises/quarter-sit-up.webp https://metalstrength.fit/exercises/quarter-sit-up.webp Quarter Sit-Up The Quarter Sit-Up trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/quarter-sit-up.mp4 3 yes no https://metalstrength.fit/exercises/rear-delt-stretch/ 2026-09-19 https://metalstrength.fit/exercises/rear-delt-stretch.webp https://metalstrength.fit/exercises/rear-delt-stretch.webp Rear Delt Stretch The Rear Delt Stretch trains the rear delts using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/rear-delt-stretch.mp4 3 yes no https://metalstrength.fit/exercises/resistance-band-clam/ 2026-09-19 https://metalstrength.fit/exercises/resistance-band-clam.webp https://metalstrength.fit/exercises/resistance-band-clam.webp Resistance Band Clam The Resistance Band Clam trains the abductors using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/resistance-band-clam.mp4 3 yes no https://metalstrength.fit/exercises/resistance-band-glute-bridge/ 2026-09-19 https://metalstrength.fit/exercises/resistance-band-glute-bridge.webp https://metalstrength.fit/exercises/resistance-band-glute-bridge.webp Resistance Band Glute Bridge The Resistance Band Glute Bridge trains the glutes using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/resistance-band-glute-bridge.mp4 3 yes no https://metalstrength.fit/exercises/resistance-band-hip-thrusts-on-knees/ 2026-09-19 https://metalstrength.fit/exercises/resistance-band-hip-thrusts-on-knees.webp https://metalstrength.fit/exercises/resistance-band-hip-thrusts-on-knees.webp Resistance Band Hip Thrusts on Knees The Resistance Band Hip Thrusts on Knees trains the glutes using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/resistance-band-hip-thrusts-on-knees.mp4 3 yes no https://metalstrength.fit/exercises/resistance-band-lateral-walk/ 2026-09-19 https://metalstrength.fit/exercises/resistance-band-lateral-walk.webp https://metalstrength.fit/exercises/resistance-band-lateral-walk.webp Resistance Band Lateral Walk The Resistance Band Lateral Walk trains the quadriceps using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/resistance-band-lateral-walk.mp4 5 yes no https://metalstrength.fit/exercises/resistance-band-leg-curl/ 2026-09-19 https://metalstrength.fit/exercises/resistance-band-leg-curl.webp https://metalstrength.fit/exercises/resistance-band-leg-curl.webp Resistance Band Leg Curl The Resistance Band Leg Curl trains the hamstrings using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/resistance-band-leg-curl.mp4 3 yes no https://metalstrength.fit/exercises/resistance-band-leg-extension/ 2026-09-19 https://metalstrength.fit/exercises/resistance-band-leg-extension.webp https://metalstrength.fit/exercises/resistance-band-leg-extension.webp Resistance Band Leg Extension The Resistance Band Leg Extension trains the quadriceps using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/resistance-band-leg-extension.mp4 3 yes no https://metalstrength.fit/exercises/resistance-band-leg-kickback/ 2026-09-19 https://metalstrength.fit/exercises/resistance-band-leg-kickback.webp https://metalstrength.fit/exercises/resistance-band-leg-kickback.webp Resistance Band Leg Kickback The Resistance Band Leg Kickback trains the glutes using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/resistance-band-leg-kickback.mp4 3 yes no https://metalstrength.fit/exercises/resistance-band-lying-abduction/ 2026-09-19 https://metalstrength.fit/exercises/resistance-band-lying-abduction.webp https://metalstrength.fit/exercises/resistance-band-lying-abduction.webp Resistance Band Lying Abduction The Resistance Band Lying Abduction trains the abductors using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/resistance-band-lying-abduction.mp4 3 yes no https://metalstrength.fit/exercises/resistance-band-one-leg-glute-bridge/ 2026-09-19 https://metalstrength.fit/exercises/resistance-band-one-leg-glute-bridge.webp https://metalstrength.fit/exercises/resistance-band-one-leg-glute-bridge.webp Resistance Band One Leg Glute Bridge The Resistance Band One Leg Glute Bridge trains the glutes using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/resistance-band-one-leg-glute-bridge.mp4 3 yes no https://metalstrength.fit/exercises/resistance-band-plank-march/ 2026-09-19 https://metalstrength.fit/exercises/resistance-band-plank-march.webp https://metalstrength.fit/exercises/resistance-band-plank-march.webp Resistance Band Plank March The Resistance Band Plank March trains the core using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/resistance-band-plank-march.mp4 3 yes no https://metalstrength.fit/exercises/resistance-band-seated-biceps-curl/ 2026-09-19 https://metalstrength.fit/exercises/resistance-band-seated-biceps-curl.webp https://metalstrength.fit/exercises/resistance-band-seated-biceps-curl.webp Resistance Band Seated Biceps Curl The Resistance Band Seated Biceps Curl trains the biceps using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/resistance-band-seated-biceps-curl.mp4 3 yes no https://metalstrength.fit/exercises/resistance-band-seated-chest-press/ 2026-09-19 https://metalstrength.fit/exercises/resistance-band-seated-chest-press.webp https://metalstrength.fit/exercises/resistance-band-seated-chest-press.webp Resistance Band Seated Chest Press The Resistance Band Seated Chest Press trains the chest using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/resistance-band-seated-chest-press.mp4 3 yes no https://metalstrength.fit/exercises/resistance-band-seated-hip-abduction/ 2026-09-19 https://metalstrength.fit/exercises/resistance-band-seated-hip-abduction.webp https://metalstrength.fit/exercises/resistance-band-seated-hip-abduction.webp Resistance Band Seated Hip Abduction The Resistance Band Seated Hip Abduction trains the abductors using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/resistance-band-seated-hip-abduction.mp4 3 yes no https://metalstrength.fit/exercises/resistance-band-seated-shoulder-press/ 2026-09-19 https://metalstrength.fit/exercises/resistance-band-seated-shoulder-press.webp https://metalstrength.fit/exercises/resistance-band-seated-shoulder-press.webp Resistance Band Seated Shoulder Press The Resistance Band Seated Shoulder Press trains the front delts using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/resistance-band-seated-shoulder-press.mp4 3 yes no https://metalstrength.fit/exercises/resistance-band-seated-straight-back-row/ 2026-09-19 https://metalstrength.fit/exercises/resistance-band-seated-straight-back-row.webp https://metalstrength.fit/exercises/resistance-band-seated-straight-back-row.webp Resistance Band Seated Straight Back Row The Resistance Band Seated Straight Back Row trains the upper back using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/resistance-band-seated-straight-back-row.mp4 3 yes no https://metalstrength.fit/exercises/resistance-band-squat/ 2026-09-19 https://metalstrength.fit/exercises/resistance-band-squat.webp https://metalstrength.fit/exercises/resistance-band-squat.webp Resistance Band Squat The Resistance Band Squat trains the quadriceps using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/resistance-band-squat.mp4 3 yes no https://metalstrength.fit/exercises/resistance-band-standing-balance-hip-abduction/ 2026-09-19 https://metalstrength.fit/exercises/resistance-band-standing-balance-hip-abduction.webp https://metalstrength.fit/exercises/resistance-band-standing-balance-hip-abduction.webp Resistance Band Standing Balance Hip Abduction The Resistance Band Standing Balance Hip Abduction trains the abductors using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/resistance-band-standing-balance-hip-abduction.mp4 3 yes no https://metalstrength.fit/exercises/resistance-band-triceps-pushdown/ 2026-09-19 https://metalstrength.fit/exercises/resistance-band-triceps-pushdown.webp https://metalstrength.fit/exercises/resistance-band-triceps-pushdown.webp Resistance Band Triceps Pushdown The Resistance Band Triceps Pushdown trains the triceps using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/resistance-band-triceps-pushdown.mp4 3 yes no https://metalstrength.fit/exercises/resistance-band-walk/ 2026-09-19 https://metalstrength.fit/exercises/resistance-band-walk.webp https://metalstrength.fit/exercises/resistance-band-walk.webp Resistance Band Walk The Resistance Band Walk trains the quadriceps using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/resistance-band-walk.mp4 5 yes no https://metalstrength.fit/exercises/reverse-crunch/ 2026-09-19 https://metalstrength.fit/exercises/reverse-crunch.webp https://metalstrength.fit/exercises/reverse-crunch.webp Reverse Crunch The Reverse Crunch trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/reverse-crunch.mp4 3 yes no https://metalstrength.fit/exercises/reverse-dip/ 2026-09-19 https://metalstrength.fit/exercises/reverse-dip.webp https://metalstrength.fit/exercises/reverse-dip.webp Reverse Dip The Reverse Dip trains the triceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/reverse-dip.mp4 3 yes no https://metalstrength.fit/exercises/reverse-grip-machine-lat-pulldown/ 2026-09-19 https://metalstrength.fit/exercises/reverse-grip-machine-lat-pulldown.webp https://metalstrength.fit/exercises/reverse-grip-machine-lat-pulldown.webp Reverse Grip Machine Lat Pulldown The Reverse Grip Machine Lat Pulldown trains the lats using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/reverse-grip-machine-lat-pulldown.mp4 3 yes no https://metalstrength.fit/exercises/reverse-grip-pull-up/ 2026-09-19 https://metalstrength.fit/exercises/reverse-grip-pull-up.webp https://metalstrength.fit/exercises/reverse-grip-pull-up.webp Reverse Grip Pull-Up The Reverse Grip Pull-Up trains the lats using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/reverse-grip-pull-up.mp4 3 yes no https://metalstrength.fit/exercises/roll-biceps-lying-on-floor/ 2026-09-19 https://metalstrength.fit/exercises/roll-biceps-lying-on-floor.webp https://metalstrength.fit/exercises/roll-biceps-lying-on-floor.webp Roll Biceps Lying on Floor The Roll Biceps Lying on Floor trains the biceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/roll-biceps-lying-on-floor.mp4 3 yes no https://metalstrength.fit/exercises/roll-calves/ 2026-09-19 https://metalstrength.fit/exercises/roll-calves.webp https://metalstrength.fit/exercises/roll-calves.webp Roll Calves The Roll Calves trains the calves using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/roll-calves.mp4 3 yes no https://metalstrength.fit/exercises/roll-chest-lying-on-floor/ 2026-09-19 https://metalstrength.fit/exercises/roll-chest-lying-on-floor.webp https://metalstrength.fit/exercises/roll-chest-lying-on-floor.webp Roll Chest Lying on Floor The Roll Chest Lying on Floor trains the chest using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/roll-chest-lying-on-floor.mp4 3 yes no https://metalstrength.fit/exercises/roll-foot/ 2026-09-19 https://metalstrength.fit/exercises/roll-foot.webp https://metalstrength.fit/exercises/roll-foot.webp Roll Foot The Roll Foot trains the lower back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/roll-foot.mp4 3 yes no https://metalstrength.fit/exercises/roll-forearms-standing-against-wall/ 2026-09-19 https://metalstrength.fit/exercises/roll-forearms-standing-against-wall.webp https://metalstrength.fit/exercises/roll-forearms-standing-against-wall.webp Roll Forearms Standing Against Wall The Roll Forearms Standing Against Wall trains the forearms using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/roll-forearms-standing-against-wall.mp4 3 yes no https://metalstrength.fit/exercises/roll-front-shoulder-and-chest-lying-on-floor/ 2026-09-19 https://metalstrength.fit/exercises/roll-front-shoulder-and-chest-lying-on-floor.webp https://metalstrength.fit/exercises/roll-front-shoulder-and-chest-lying-on-floor.webp Roll Front Shoulder and Chest Lying on Floor The Roll Front Shoulder and Chest Lying on Floor trains the chest using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/roll-front-shoulder-and-chest-lying-on-floor.mp4 3 yes no https://metalstrength.fit/exercises/roll-glute-twist-lying-on-floor/ 2026-09-19 https://metalstrength.fit/exercises/roll-glute-twist-lying-on-floor.webp https://metalstrength.fit/exercises/roll-glute-twist-lying-on-floor.webp Roll Glute Twist Lying on Floor The Roll Glute Twist Lying on Floor trains the glutes using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/roll-glute-twist-lying-on-floor.mp4 3 yes no https://metalstrength.fit/exercises/roll-glutes-sitting-on-floor/ 2026-09-19 https://metalstrength.fit/exercises/roll-glutes-sitting-on-floor.webp https://metalstrength.fit/exercises/roll-glutes-sitting-on-floor.webp Roll Glutes Sitting on Floor The Roll Glutes Sitting on Floor trains the glutes using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/roll-glutes-sitting-on-floor.mp4 3 yes no https://metalstrength.fit/exercises/roll-hamstrings-and-glute-sitting-on-floor/ 2026-09-19 https://metalstrength.fit/exercises/roll-hamstrings-and-glute-sitting-on-floor.webp https://metalstrength.fit/exercises/roll-hamstrings-and-glute-sitting-on-floor.webp Roll Hamstrings and Glute Sitting on Floor The Roll Hamstrings and Glute Sitting on Floor trains the hamstrings using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/roll-hamstrings-and-glute-sitting-on-floor.mp4 3 yes no https://metalstrength.fit/exercises/roll-hamstrings-sitting-on-floor/ 2026-09-19 https://metalstrength.fit/exercises/roll-hamstrings-sitting-on-floor.webp https://metalstrength.fit/exercises/roll-hamstrings-sitting-on-floor.webp Roll Hamstrings Sitting on Floor The Roll Hamstrings Sitting on Floor trains the hamstrings using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/roll-hamstrings-sitting-on-floor.mp4 3 yes no https://metalstrength.fit/exercises/roll-hip-stretch/ 2026-09-19 https://metalstrength.fit/exercises/roll-hip-stretch.webp https://metalstrength.fit/exercises/roll-hip-stretch.webp Roll Hip Stretch The Roll Hip Stretch trains the abductors using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/roll-hip-stretch.mp4 3 yes no https://metalstrength.fit/exercises/roll-kneeling-upper-back-rotation/ 2026-09-19 https://metalstrength.fit/exercises/roll-kneeling-upper-back-rotation.webp https://metalstrength.fit/exercises/roll-kneeling-upper-back-rotation.webp Roll Kneeling Upper Back Rotation The Roll Kneeling Upper Back Rotation trains the upper back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/roll-kneeling-upper-back-rotation.mp4 3 yes no https://metalstrength.fit/exercises/roll-middle-back-lying-on-floor/ 2026-09-19 https://metalstrength.fit/exercises/roll-middle-back-lying-on-floor.webp https://metalstrength.fit/exercises/roll-middle-back-lying-on-floor.webp Roll Middle Back Lying on Floor The Roll Middle Back Lying on Floor trains the upper back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/roll-middle-back-lying-on-floor.mp4 3 yes no https://metalstrength.fit/exercises/roll-neck-rotation-lying-on-floor/ 2026-09-19 https://metalstrength.fit/exercises/roll-neck-rotation-lying-on-floor.webp https://metalstrength.fit/exercises/roll-neck-rotation-lying-on-floor.webp Roll Neck Rotation Lying on Floor The Roll Neck Rotation Lying on Floor trains the neck using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/roll-neck-rotation-lying-on-floor.mp4 3 yes no https://metalstrength.fit/exercises/roll-pigeon-stretch/ 2026-09-19 https://metalstrength.fit/exercises/roll-pigeon-stretch.webp https://metalstrength.fit/exercises/roll-pigeon-stretch.webp Roll Pigeon Stretch The Roll Pigeon Stretch trains the glutes using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/roll-pigeon-stretch.mp4 3 yes no https://metalstrength.fit/exercises/roll-shoulder-back-rotation-lying-on-floor/ 2026-09-19 https://metalstrength.fit/exercises/roll-shoulder-back-rotation-lying-on-floor.webp https://metalstrength.fit/exercises/roll-shoulder-back-rotation-lying-on-floor.webp Roll Shoulder Back Rotation Lying on Floor The Roll Shoulder Back Rotation Lying on Floor trains the front delts using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/roll-shoulder-back-rotation-lying-on-floor.mp4 3 yes no https://metalstrength.fit/exercises/roll-triceps-side-lying-on-floor/ 2026-09-19 https://metalstrength.fit/exercises/roll-triceps-side-lying-on-floor.webp https://metalstrength.fit/exercises/roll-triceps-side-lying-on-floor.webp Roll Triceps Side Lying on Floor The Roll Triceps Side Lying on Floor trains the triceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/roll-triceps-side-lying-on-floor.mp4 3 yes no https://metalstrength.fit/exercises/run/ 2026-09-19 https://metalstrength.fit/exercises/run.webp https://metalstrength.fit/exercises/run.webp Run The Run trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/run.mp4 3 yes no https://metalstrength.fit/exercises/scapula-dips/ 2026-09-19 https://metalstrength.fit/exercises/scapula-dips.webp https://metalstrength.fit/exercises/scapula-dips.webp Scapula Dips The Scapula Dips trains the neck using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/scapula-dips.mp4 3 yes no https://metalstrength.fit/exercises/seated-calf-stretch/ 2026-09-19 https://metalstrength.fit/exercises/seated-calf-stretch.webp https://metalstrength.fit/exercises/seated-calf-stretch.webp Seated Calf Stretch The Seated Calf Stretch trains the calves using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/seated-calf-stretch.mp4 3 yes no https://metalstrength.fit/exercises/seated-groin-stretch/ 2026-09-19 https://metalstrength.fit/exercises/seated-groin-stretch.webp https://metalstrength.fit/exercises/seated-groin-stretch.webp Seated Groin Stretch The Seated Groin Stretch trains the adductors using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/seated-groin-stretch.mp4 2 yes no https://metalstrength.fit/exercises/seated-leg-raise/ 2026-09-19 https://metalstrength.fit/exercises/seated-leg-raise.webp https://metalstrength.fit/exercises/seated-leg-raise.webp Seated Leg Raise The Seated Leg Raise trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/seated-leg-raise.mp4 3 yes no https://metalstrength.fit/exercises/seated-lower-back-stretch/ 2026-09-19 https://metalstrength.fit/exercises/seated-lower-back-stretch.webp https://metalstrength.fit/exercises/seated-lower-back-stretch.webp Seated Lower Back Stretch The Seated Lower Back Stretch trains the lats using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/seated-lower-back-stretch.mp4 3 yes no https://metalstrength.fit/exercises/seated-neck-side-stretch/ 2026-09-19 https://metalstrength.fit/exercises/seated-neck-side-stretch.webp https://metalstrength.fit/exercises/shoulder-tap/ 2026-09-19 https://metalstrength.fit/exercises/shoulder-tap.webp https://metalstrength.fit/exercises/shoulder-tap.webp Shoulder Tap The Shoulder Tap trains the chest using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/shoulder-tap.mp4 5 yes no https://metalstrength.fit/exercises/shoulder-tap-push-up/ 2026-09-19 https://metalstrength.fit/exercises/shoulder-tap-push-up.webp https://metalstrength.fit/exercises/shoulder-tap-push-up.webp Shoulder Tap Push-Up The Shoulder Tap Push-Up trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/shoulder-tap-push-up.mp4 3 yes no https://metalstrength.fit/exercises/side-bridge-hip-abduction/ 2026-09-19 https://metalstrength.fit/exercises/side-bridge-hip-abduction.webp https://metalstrength.fit/exercises/side-bridge-hip-abduction.webp Side Bridge Hip Abduction The Side Bridge Hip Abduction trains the obliques using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/side-bridge-hip-abduction.mp4 4 yes no https://metalstrength.fit/exercises/side-lunge/ 2026-09-19 https://metalstrength.fit/exercises/side-lunge.webp https://metalstrength.fit/exercises/side-lunge.webp Side Lunge The Side Lunge trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/side-lunge.mp4 3 yes no https://metalstrength.fit/exercises/side-lying-hip-adduction/ 2026-09-19 https://metalstrength.fit/exercises/side-lying-hip-adduction.webp https://metalstrength.fit/exercises/side-lying-hip-adduction.webp Side Lying Hip Adduction The Side Lying Hip Adduction trains the adductors using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/side-lying-hip-adduction.mp4 3 yes no https://metalstrength.fit/exercises/side-plank-pull/ 2026-09-19 https://metalstrength.fit/exercises/side-plank-pull.webp https://metalstrength.fit/exercises/side-plank-pull.webp Side Plank Pull The Side Plank Pull trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/side-plank-pull.mp4 3 yes no https://metalstrength.fit/exercises/side-step-rear-delt-row/ 2026-09-19 https://metalstrength.fit/exercises/side-step-rear-delt-row.webp https://metalstrength.fit/exercises/side-step-rear-delt-row.webp Side Step Rear Delt Row The Side Step Rear Delt Row trains the upper back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/side-step-rear-delt-row.mp4 5 yes no https://metalstrength.fit/exercises/side-to-side-leg-swings/ 2026-09-19 https://metalstrength.fit/exercises/side-to-side-leg-swings.webp https://metalstrength.fit/exercises/side-to-side-leg-swings.webp Side to Side Leg Swings The Side to Side Leg Swings trains the adductors using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/side-to-side-leg-swings.mp4 3 yes no https://metalstrength.fit/exercises/side-wrist-pull-stretch/ 2026-09-19 https://metalstrength.fit/exercises/side-wrist-pull-stretch.webp https://metalstrength.fit/exercises/side-wrist-pull-stretch.webp Side Wrist Pull Stretch The Side Wrist Pull Stretch trains the forearms using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/side-wrist-pull-stretch.mp4 3 yes no https://metalstrength.fit/exercises/single-straight-leg-stretch/ 2026-09-19 https://metalstrength.fit/exercises/single-straight-leg-stretch.webp https://metalstrength.fit/exercises/single-straight-leg-stretch.webp Single Straight Leg Stretch The Single Straight Leg Stretch trains the hamstrings using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/single-straight-leg-stretch.mp4 3 yes no https://metalstrength.fit/exercises/sitting-bent-over-back-stretch/ 2026-09-19 https://metalstrength.fit/exercises/sitting-bent-over-back-stretch.webp https://metalstrength.fit/exercises/sitting-bent-over-back-stretch.webp Sitting Bent Over Back Stretch The Sitting Bent Over Back Stretch trains the lower back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/sitting-bent-over-back-stretch.mp4 3 yes no https://metalstrength.fit/exercises/spider-crawl-push-up/ 2026-09-19 https://metalstrength.fit/exercises/spider-crawl-push-up.webp https://metalstrength.fit/exercises/spider-crawl-push-up.webp Spider Crawl Push-Up The Spider Crawl Push-Up trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/spider-crawl-push-up.mp4 3 yes no https://metalstrength.fit/exercises/spider-plank/ 2026-09-19 https://metalstrength.fit/exercises/spider-plank.webp https://metalstrength.fit/exercises/spider-plank.webp Spider Plank The Spider Plank trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/spider-plank.mp4 5 yes no https://metalstrength.fit/exercises/spine-stretch/ 2026-09-19 https://metalstrength.fit/exercises/spine-stretch.webp https://metalstrength.fit/exercises/spine-stretch.webp Spine Stretch The Spine Stretch trains the lower back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/spine-stretch.mp4 3 yes no https://metalstrength.fit/exercises/spine-stretch-forward/ 2026-09-19 https://metalstrength.fit/exercises/spine-stretch-forward.webp https://metalstrength.fit/exercises/spine-stretch-forward.webp Spine Stretch Forward The Spine Stretch Forward trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/spine-stretch-forward.mp4 4 yes no https://metalstrength.fit/exercises/squat/ 2026-09-19 https://metalstrength.fit/exercises/squat.webp https://metalstrength.fit/exercises/squat.webp Squat The Squat trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/squat.mp4 3 yes no https://metalstrength.fit/exercises/stability-ball-rollout-on-knees/ 2026-09-19 https://metalstrength.fit/exercises/stability-ball-rollout-on-knees.webp https://metalstrength.fit/exercises/stability-ball-rollout-on-knees.webp Stability Ball Rollout on Knees The Stability Ball Rollout on Knees trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/stability-ball-rollout-on-knees.mp4 3 yes no https://metalstrength.fit/exercises/standing-ab-twist/ 2026-09-19 https://metalstrength.fit/exercises/standing-ab-twist.webp https://metalstrength.fit/exercises/standing-ab-twist.webp Standing Ab Twist The Standing Ab Twist trains the obliques using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/standing-ab-twist.mp4 5 yes no https://metalstrength.fit/exercises/standing-abs-rotation-stretch/ 2026-09-19 https://metalstrength.fit/exercises/standing-abs-rotation-stretch.webp https://metalstrength.fit/exercises/standing-abs-rotation-stretch.webp Standing Abs Rotation Stretch The Standing Abs Rotation Stretch trains the obliques using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/standing-abs-rotation-stretch.mp4 2 yes no https://metalstrength.fit/exercises/standing-back-rotation-stretch/ 2026-09-19 https://metalstrength.fit/exercises/standing-back-rotation-stretch.webp https://metalstrength.fit/exercises/standing-back-rotation-stretch.webp Standing Back Rotation Stretch The Standing Back Rotation Stretch trains the lower back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/standing-back-rotation-stretch.mp4 3 yes no https://metalstrength.fit/exercises/standing-gastrocnemius-calf-stretch/ 2026-09-19 https://metalstrength.fit/exercises/standing-gastrocnemius-calf-stretch.webp https://metalstrength.fit/exercises/standing-gastrocnemius-calf-stretch.webp Standing Gastrocnemius Calf Stretch The Standing Gastrocnemius Calf Stretch trains the calves using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/standing-gastrocnemius-calf-stretch.mp4 3 yes no https://metalstrength.fit/exercises/standing-knee-to-chest-stretch/ 2026-09-19 https://metalstrength.fit/exercises/standing-knee-to-chest-stretch.webp https://metalstrength.fit/exercises/standing-knee-to-chest-stretch.webp Standing Knee to Chest Stretch The Standing Knee to Chest Stretch trains the glutes using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/standing-knee-to-chest-stretch.mp4 2 yes no https://metalstrength.fit/exercises/standing-lateral-stretch/ 2026-09-19 https://metalstrength.fit/exercises/standing-lateral-stretch.webp https://metalstrength.fit/exercises/standing-lateral-stretch.webp Standing Lateral Stretch The Standing Lateral Stretch trains the lats using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/standing-lateral-stretch.mp4 3 yes no https://metalstrength.fit/exercises/standing-long-jump/ 2026-09-19 https://metalstrength.fit/exercises/standing-long-jump.webp https://metalstrength.fit/exercises/standing-long-jump.webp Standing Long Jump The Standing Long Jump trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/standing-long-jump.mp4 4 yes no https://metalstrength.fit/exercises/standing-quadriceps-stretch/ 2026-09-19 https://metalstrength.fit/exercises/standing-quadriceps-stretch.webp https://metalstrength.fit/exercises/standing-quadriceps-stretch.webp Standing Quadriceps Stretch The Standing Quadriceps Stretch trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/standing-quadriceps-stretch.mp4 2 yes no https://metalstrength.fit/exercises/star-jump/ 2026-09-19 https://metalstrength.fit/exercises/star-jump.webp https://metalstrength.fit/exercises/star-jump.webp Star Jump The Star Jump trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/star-jump.mp4 5 yes no https://metalstrength.fit/exercises/straight-leg-sit-up/ 2026-09-19 https://metalstrength.fit/exercises/straight-leg-sit-up.webp https://metalstrength.fit/exercises/straight-leg-sit-up.webp Straight Leg Sit-Up The Straight Leg Sit-Up trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/straight-leg-sit-up.mp4 3 yes no https://metalstrength.fit/exercises/sumo-squat/ 2026-09-19 https://metalstrength.fit/exercises/sumo-squat.webp https://metalstrength.fit/exercises/sumo-squat.webp Sumo Squat The Sumo Squat trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/sumo-squat.mp4 3 yes no https://metalstrength.fit/exercises/superman/ 2026-09-19 https://metalstrength.fit/exercises/superman.webp https://metalstrength.fit/exercises/superman.webp Superman The Superman trains the lower back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/superman.mp4 3 yes no https://metalstrength.fit/exercises/triceps-dip/ 2026-09-19 https://metalstrength.fit/exercises/triceps-dip.webp https://metalstrength.fit/exercises/triceps-dip.webp Triceps Dip The Triceps Dip trains the triceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/triceps-dip.mp4 3 yes no https://metalstrength.fit/exercises/twisted-leg-raise/ 2026-09-19 https://metalstrength.fit/exercises/twisted-leg-raise.webp https://metalstrength.fit/exercises/twisted-leg-raise.webp Twisted Leg Raise The Twisted Leg Raise trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/twisted-leg-raise.mp4 4 yes no https://metalstrength.fit/exercises/twisting-crunch/ 2026-09-19 https://metalstrength.fit/exercises/twisting-crunch.webp https://metalstrength.fit/exercises/twisting-crunch.webp Twisting Crunch The Twisting Crunch trains the obliques using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/twisting-crunch.mp4 5 yes no https://metalstrength.fit/exercises/v-up/ 2026-09-19 https://metalstrength.fit/exercises/v-up.webp https://metalstrength.fit/exercises/v-up.webp V Up The V Up trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/v-up.mp4 3 yes no https://metalstrength.fit/exercises/walk-wave-machine/ 2026-09-19 https://metalstrength.fit/exercises/walk-wave-machine.webp https://metalstrength.fit/exercises/walk-wave-machine.webp Walk Wave Machine The Walk Wave Machine trains the quadriceps using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/walk-wave-machine.mp4 3 yes no https://metalstrength.fit/exercises/walking-lunge/ 2026-09-19 https://metalstrength.fit/exercises/walking-lunge.webp https://metalstrength.fit/exercises/walking-lunge.webp Walking Lunge The Walking Lunge trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/walking-lunge.mp4 5 yes no https://metalstrength.fit/exercises/weighted-captains-chair-leg-raise/ 2026-09-19 https://metalstrength.fit/exercises/weighted-captains-chair-leg-raise.webp https://metalstrength.fit/exercises/weighted-captains-chair-leg-raise.webp Weighted Captains Chair Leg Raise The Weighted Captains Chair Leg Raise trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/weighted-captains-chair-leg-raise.mp4 3 yes no https://metalstrength.fit/exercises/weighted-crunch/ 2026-09-19 https://metalstrength.fit/exercises/weighted-crunch.webp https://metalstrength.fit/exercises/weighted-crunch.webp Weighted Crunch The Weighted Crunch trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/weighted-crunch.mp4 3 yes no https://metalstrength.fit/exercises/weighted-hanging-leg-hip-raise/ 2026-09-19 https://metalstrength.fit/exercises/weighted-hanging-leg-hip-raise.webp https://metalstrength.fit/exercises/weighted-hanging-leg-hip-raise.webp Weighted Hanging Leg Hip Raise The Weighted Hanging Leg Hip Raise trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/weighted-hanging-leg-hip-raise.mp4 3 yes no https://metalstrength.fit/exercises/weighted-plate-45-degrees-side-bend/ 2026-09-19 https://metalstrength.fit/exercises/weighted-plate-45-degrees-side-bend.webp https://metalstrength.fit/exercises/weighted-plate-45-degrees-side-bend.webp Weighted Plate 45 Degrees Side Bend The Weighted Plate 45 Degrees Side Bend trains the obliques using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/weighted-plate-45-degrees-side-bend.mp4 3 yes no https://metalstrength.fit/exercises/weighted-russian-twist/ 2026-09-19 https://metalstrength.fit/exercises/weighted-russian-twist.webp https://metalstrength.fit/exercises/weighted-russian-twist.webp Weighted Russian Twist The Weighted Russian Twist trains the obliques using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/weighted-russian-twist.mp4 3 yes no https://metalstrength.fit/exercises/weighted-sissy-squat/ 2026-09-19 https://metalstrength.fit/exercises/weighted-sissy-squat.webp https://metalstrength.fit/exercises/weighted-sissy-squat.webp Weighted Sissy Squat The Weighted Sissy Squat trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/weighted-sissy-squat.mp4 3 yes no https://metalstrength.fit/exercises/weighted-standing-curl/ 2026-09-19 https://metalstrength.fit/exercises/weighted-standing-curl.webp https://metalstrength.fit/exercises/weighted-standing-curl.webp Weighted Standing Curl The Weighted Standing Curl trains the forearms using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/weighted-standing-curl.mp4 3 yes no https://metalstrength.fit/exercises/weighted-svend-press/ 2026-09-19 https://metalstrength.fit/exercises/weighted-svend-press.webp https://metalstrength.fit/exercises/weighted-svend-press.webp Weighted Svend Press The Weighted Svend Press trains the chest using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/weighted-svend-press.mp4 3 yes no https://metalstrength.fit/exercises/wide-chin-up/ 2026-09-19 https://metalstrength.fit/exercises/wide-chin-up.webp https://metalstrength.fit/exercises/wide-chin-up.webp Wide Chin-Up The Wide Chin-Up trains the lats using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/wide-chin-up.mp4 3 yes no https://metalstrength.fit/exercises/wide-grip-pull-up/ 2026-09-19 https://metalstrength.fit/exercises/wide-grip-pull-up.webp https://metalstrength.fit/exercises/wide-grip-pull-up.webp Wide Grip Pull-Up The Wide Grip Pull-Up trains the lats using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/wide-grip-pull-up.mp4 3 yes no https://metalstrength.fit/exercises/wide-grip-rear-pull-up/ 2026-09-19 https://metalstrength.fit/exercises/wide-grip-rear-pull-up.webp https://metalstrength.fit/exercises/wide-grip-rear-pull-up.webp Wide Grip Rear Pull-Up The Wide Grip Rear Pull-Up trains the lats using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/wide-grip-rear-pull-up.mp4 3 yes no https://metalstrength.fit/exercises/wide-hand-push-up/ 2026-09-19 https://metalstrength.fit/exercises/wide-hand-push-up.webp https://metalstrength.fit/exercises/wide-hand-push-up.webp Wide Hand Push-Up The Wide Hand Push-Up trains the chest using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/wide-hand-push-up.mp4 3 yes no https://metalstrength.fit/exercises/wrist-circles/ 2026-09-19 https://metalstrength.fit/exercises/wrist-circles.webp https://metalstrength.fit/exercises/wrist-circles.webp Wrist Circles The Wrist Circles trains the forearms using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/wrist-circles.mp4 5 yes no https://metalstrength.fit/programs/jc-mass-ppl/ 2026-09-19 https://metalstrength.fit/programs/jc-shred-circuit/ 2026-09-19 https://metalstrength.fit/programs/ms-fat-loss-engine/ 2026-09-19 https://metalstrength.fit/programs/ms-zone-two-iron/ 2026-09-19 https://metalstrength.fit/programs/ms-her-strength/ 2026-09-19 https://metalstrength.fit/programs/ms-beginner-fb/ 2026-09-19 https://metalstrength.fit/programs/classic-5x5/ 2026-09-19 https://metalstrength.fit/programs/ms-home-bulk/ 2026-09-19 https://metalstrength.fit/programs/ms-home-shred/ 2026-09-19 https://metalstrength.fit/programs/ms-home-burn/ 2026-09-19 https://metalstrength.fit/programs/ms-home-women/ 2026-09-19 https://metalstrength.fit/programs/ms-home-strength/ 2026-09-19 https://metalstrength.fit/guides/how-to-start-lifting/ 2026-09-19 https://metalstrength.fit/guides/progressive-overload/ 2026-09-19 https://metalstrength.fit/guides/how-to-build-muscle/ 2026-09-19 https://metalstrength.fit/guides/how-much-protein/ 2026-09-19 https://metalstrength.fit/guides/how-to-lose-fat/ 2026-09-19 https://metalstrength.fit/guides/creatine/ 2026-09-19 https://metalstrength.fit/exercises/ez-bar-biceps-curl-with-arm-blaster/ 2026-09-19 https://metalstrength.fit/exercises/ez-bar-biceps-curl-with-arm-blaster.webp https://metalstrength.fit/exercises/ez-bar-biceps-curl-with-arm-blaster.webp EZ Bar Biceps Curl (with Arm Blaster) The EZ Bar Biceps Curl (with Arm Blaster) trains the biceps using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/ez-bar-biceps-curl-with-arm-blaster.mp4 3 yes no https://metalstrength.fit/exercises/cable-pushdown-with-rope-attachment/ 2026-09-19 https://metalstrength.fit/exercises/cable-pushdown-with-rope-attachment.webp https://metalstrength.fit/exercises/cable-pushdown-with-rope-attachment.webp Cable Pushdown (with Rope Attachment) The Cable Pushdown (with Rope Attachment) trains the triceps using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-pushdown-with-rope-attachment.mp4 3 yes no https://metalstrength.fit/exercises/sled-hack-squat/ 2026-09-19 https://metalstrength.fit/exercises/sled-hack-squat.webp https://metalstrength.fit/exercises/sled-hack-squat.webp Sled Hack Squat The Sled Hack Squat trains the quadriceps using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/sled-hack-squat.mp4 3 yes no https://metalstrength.fit/exercises/standing-calf-raise-on-a-staircase/ 2026-09-19 https://metalstrength.fit/exercises/standing-calf-raise-on-a-staircase.webp https://metalstrength.fit/exercises/standing-calf-raise-on-a-staircase.webp Standing Calf Raise (on a Staircase) The Standing Calf Raise (on a Staircase) trains the calves using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/standing-calf-raise-on-a-staircase.mp4 3 yes no https://metalstrength.fit/exercises/wheel-rollout/ 2026-09-19 https://metalstrength.fit/exercises/wheel-rollout.webp https://metalstrength.fit/exercises/wheel-rollout.webp Wheel Rollout The Wheel Rollout trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/wheel-rollout.mp4 3 yes no https://metalstrength.fit/exercises/alternate-heel-touchers/ 2026-09-19 https://metalstrength.fit/exercises/alternate-heel-touchers.webp https://metalstrength.fit/exercises/alternate-heel-touchers.webp Alternate Heel Touchers The Alternate Heel Touchers trains the obliques using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/alternate-heel-touchers.mp4 3 yes no https://metalstrength.fit/exercises/assisted-chest-dip-kneeling/ 2026-09-19 https://metalstrength.fit/exercises/assisted-chest-dip-kneeling.webp https://metalstrength.fit/exercises/assisted-chest-dip-kneeling.webp Assisted Chest Dip (Kneeling) The Assisted Chest Dip (Kneeling) trains the chest using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/assisted-chest-dip-kneeling.mp4 3 yes no https://metalstrength.fit/exercises/assisted-triceps-dip-kneeling/ 2026-09-19 https://metalstrength.fit/exercises/assisted-triceps-dip-kneeling.webp https://metalstrength.fit/exercises/assisted-triceps-dip-kneeling.webp Assisted Triceps Dip (Kneeling) The Assisted Triceps Dip (Kneeling) trains the triceps using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/assisted-triceps-dip-kneeling.mp4 3 yes no https://metalstrength.fit/exercises/band-assisted-pull-up-version-3/ 2026-09-19 https://metalstrength.fit/exercises/band-assisted-pull-up-version-3.webp https://metalstrength.fit/exercises/band-assisted-pull-up-version-3.webp Band Assisted Pull-Up (Version 3) The Band Assisted Pull-Up (Version 3) trains the lats using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/band-assisted-pull-up-version-3.mp4 3 yes no https://metalstrength.fit/exercises/band-assisted-wheel-rollout/ 2026-09-19 https://metalstrength.fit/exercises/band-assisted-wheel-rollout.webp https://metalstrength.fit/exercises/band-assisted-wheel-rollout.webp Band Assisted Wheel Rollout The Band Assisted Wheel Rollout trains the core using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/band-assisted-wheel-rollout.mp4 3 yes no https://metalstrength.fit/exercises/band-jack-knife-sit-up/ 2026-09-19 https://metalstrength.fit/exercises/band-jack-knife-sit-up.webp https://metalstrength.fit/exercises/band-jack-knife-sit-up.webp Band Jack Knife Sit-Up The Band Jack Knife Sit-Up trains the core using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/band-jack-knife-sit-up.mp4 3 yes no https://metalstrength.fit/exercises/barbell-curtsey-lunge/ 2026-09-19 https://metalstrength.fit/exercises/barbell-curtsey-lunge.webp https://metalstrength.fit/exercises/barbell-curtsey-lunge.webp Barbell Curtsey Lunge The Barbell Curtsey Lunge trains the quadriceps using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-curtsey-lunge.mp4 5 yes no https://metalstrength.fit/exercises/barbell-decline-close-grip-to-skull-press/ 2026-09-19 https://metalstrength.fit/exercises/barbell-decline-close-grip-to-skull-press.webp https://metalstrength.fit/exercises/barbell-decline-close-grip-to-skull-press.webp Barbell Decline Close Grip to Skull Press The Barbell Decline Close Grip to Skull Press trains the triceps using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-decline-close-grip-to-skull-press.mp4 3 yes no https://metalstrength.fit/exercises/barbell-palms-down-wrist-curl-over-a-bench/ 2026-09-19 https://metalstrength.fit/exercises/barbell-palms-down-wrist-curl-over-a-bench.webp https://metalstrength.fit/exercises/barbell-palms-down-wrist-curl-over-a-bench.webp Barbell Palms Down Wrist Curl Over a Bench The Barbell Palms Down Wrist Curl Over a Bench trains the forearms using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-palms-down-wrist-curl-over-a-bench.mp4 3 yes no https://metalstrength.fit/exercises/barbell-palms-up-wrist-curl-over-a-bench/ 2026-09-19 https://metalstrength.fit/exercises/barbell-palms-up-wrist-curl-over-a-bench.webp https://metalstrength.fit/exercises/barbell-palms-up-wrist-curl-over-a-bench.webp Barbell Palms Up Wrist Curl Over a Bench The Barbell Palms Up Wrist Curl Over a Bench trains the forearms using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-palms-up-wrist-curl-over-a-bench.mp4 3 yes no https://metalstrength.fit/exercises/barbell-revers-wrist-curl-version-2/ 2026-09-19 https://metalstrength.fit/exercises/barbell-revers-wrist-curl-version-2.webp https://metalstrength.fit/exercises/barbell-revers-wrist-curl-version-2.webp Barbell Revers Wrist Curl (Version 2) The Barbell Revers Wrist Curl (Version 2) trains the forearms using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-revers-wrist-curl-version-2.mp4 3 yes no https://metalstrength.fit/exercises/barbell-sitted-alternate-leg-raise/ 2026-09-19 https://metalstrength.fit/exercises/barbell-sitted-alternate-leg-raise.webp https://metalstrength.fit/exercises/barbell-sitted-alternate-leg-raise.webp Barbell Sitted Alternate Leg Raise The Barbell Sitted Alternate Leg Raise trains the core using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-sitted-alternate-leg-raise.mp4 3 yes no https://metalstrength.fit/exercises/barbell-skier/ 2026-09-19 https://metalstrength.fit/exercises/barbell-skier.webp https://metalstrength.fit/exercises/barbell-skier.webp Barbell Skier The Barbell Skier trains the rear delts using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-skier.mp4 3 yes no https://metalstrength.fit/exercises/barbell-split-squat-version-2/ 2026-09-19 https://metalstrength.fit/exercises/barbell-split-squat-version-2.webp https://metalstrength.fit/exercises/barbell-split-squat-version-2.webp Barbell Split Squat (Version 2) The Barbell Split Squat (Version 2) trains the quadriceps using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-split-squat-version-2.mp4 3 yes no https://metalstrength.fit/exercises/barbell-standing-front-raise-over-head/ 2026-09-19 https://metalstrength.fit/exercises/barbell-standing-front-raise-over-head.webp https://metalstrength.fit/exercises/barbell-standing-front-raise-over-head.webp Barbell Standing Front Raise Over Head The Barbell Standing Front Raise Over Head trains the front delts using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/barbell-standing-front-raise-over-head.mp4 3 yes no https://metalstrength.fit/exercises/battling-ropes/ 2026-09-19 https://metalstrength.fit/exercises/battling-ropes.webp https://metalstrength.fit/exercises/battling-ropes.webp Battling Ropes The Battling Ropes trains the rear delts using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/battling-ropes.mp4 3 yes no https://metalstrength.fit/exercises/battling-ropes-side-raise/ 2026-09-19 https://metalstrength.fit/exercises/battling-ropes-side-raise.webp https://metalstrength.fit/exercises/battling-ropes-side-raise.webp Battling Ropes Side Raise The Battling Ropes Side Raise trains the side delts using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/battling-ropes-side-raise.mp4 4 yes no https://metalstrength.fit/exercises/bent-leg-kickback-kneeling/ 2026-09-19 https://metalstrength.fit/exercises/bent-leg-kickback-kneeling.webp https://metalstrength.fit/exercises/bent-leg-kickback-kneeling.webp Bent Leg Kickback (Kneeling) The Bent Leg Kickback (Kneeling) trains the glutes using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/bent-leg-kickback-kneeling.mp4 3 yes no https://metalstrength.fit/exercises/bicycle-recline-walk/ 2026-09-19 https://metalstrength.fit/exercises/bicycle-recline-walk.webp https://metalstrength.fit/exercises/bicycle-recline-walk.webp Bicycle Recline Walk The Bicycle Recline Walk trains the obliques using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/bicycle-recline-walk.mp4 3 yes no https://metalstrength.fit/exercises/bodyweight-squatting-row/ 2026-09-19 https://metalstrength.fit/exercises/bodyweight-squatting-row.webp https://metalstrength.fit/exercises/bodyweight-squatting-row.webp Bodyweight Squatting Row The Bodyweight Squatting Row trains the upper back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/bodyweight-squatting-row.mp4 3 yes no https://metalstrength.fit/exercises/bodyweight-squatting-row-with-towel/ 2026-09-19 https://metalstrength.fit/exercises/bodyweight-squatting-row-with-towel.webp https://metalstrength.fit/exercises/bodyweight-squatting-row-with-towel.webp Bodyweight Squatting Row (with Towel) The Bodyweight Squatting Row (with Towel) trains the upper back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/bodyweight-squatting-row-with-towel.mp4 3 yes no https://metalstrength.fit/exercises/bodyweight-standing-one-arm-row-with-towel/ 2026-09-19 https://metalstrength.fit/exercises/bodyweight-standing-one-arm-row-with-towel.webp https://metalstrength.fit/exercises/bodyweight-standing-one-arm-row-with-towel.webp Bodyweight Standing One Arm Row (with Towel) The Bodyweight Standing One Arm Row (with Towel) trains the upper back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/bodyweight-standing-one-arm-row-with-towel.mp4 3 yes no https://metalstrength.fit/exercises/bodyweight-standing-row-with-towel/ 2026-09-19 https://metalstrength.fit/exercises/bodyweight-standing-row-with-towel.webp https://metalstrength.fit/exercises/bodyweight-standing-row-with-towel.webp Bodyweight Standing Row (with Towel) The Bodyweight Standing Row (with Towel) trains the upper back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/bodyweight-standing-row-with-towel.mp4 3 yes no https://metalstrength.fit/exercises/bottoms-up/ 2026-09-19 https://metalstrength.fit/exercises/bottoms-up.webp https://metalstrength.fit/exercises/bottoms-up.webp Bottoms Up The Bottoms Up trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/bottoms-up.mp4 3 yes no https://metalstrength.fit/exercises/brachialis-narrow-pull-up/ 2026-09-19 https://metalstrength.fit/exercises/brachialis-narrow-pull-up.webp https://metalstrength.fit/exercises/brachialis-narrow-pull-up.webp Brachialis Narrow Pull-Up The Brachialis Narrow Pull-Up trains the forearms using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/brachialis-narrow-pull-up.mp4 3 yes no https://metalstrength.fit/exercises/bridge-mountain-climber-cross-body/ 2026-09-19 https://metalstrength.fit/exercises/bridge-mountain-climber-cross-body.webp https://metalstrength.fit/exercises/bridge-mountain-climber-cross-body.webp Bridge Mountain Climber (Cross Body) The Bridge Mountain Climber (Cross Body) trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/bridge-mountain-climber-cross-body.mp4 5 yes no https://metalstrength.fit/exercises/bridge-pose-setu-bandhasana/ 2026-09-19 https://metalstrength.fit/exercises/bridge-pose-setu-bandhasana.webp https://metalstrength.fit/exercises/bridge-pose-setu-bandhasana.webp Bridge Pose Setu Bandhasana The Bridge Pose Setu Bandhasana trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/bridge-pose-setu-bandhasana.mp4 4 yes no https://metalstrength.fit/exercises/briskly-walking/ 2026-09-19 https://metalstrength.fit/exercises/briskly-walking.webp https://metalstrength.fit/exercises/briskly-walking.webp Briskly Walking The Briskly Walking trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/briskly-walking.mp4 3 yes no https://metalstrength.fit/exercises/burpee-with-push-up/ 2026-09-19 https://metalstrength.fit/exercises/burpee-with-push-up.webp https://metalstrength.fit/exercises/burpee-with-push-up.webp Burpee with Push-Up The Burpee with Push-Up trains the chest using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/burpee-with-push-up.mp4 8 yes no https://metalstrength.fit/exercises/butterfly-yoga-pose/ 2026-09-19 https://metalstrength.fit/exercises/butterfly-yoga-pose.webp https://metalstrength.fit/exercises/butterfly-yoga-pose.webp Butterfly Yoga Pose The Butterfly Yoga Pose trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/butterfly-yoga-pose.mp4 3 yes no https://metalstrength.fit/exercises/cable-concentration-extension-on-knee/ 2026-09-19 https://metalstrength.fit/exercises/cable-concentration-extension-on-knee.webp https://metalstrength.fit/exercises/cable-concentration-extension-on-knee.webp Cable Concentration Extension (on Knee) The Cable Concentration Extension (on Knee) trains the triceps using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-concentration-extension-on-knee.mp4 3 yes no https://metalstrength.fit/exercises/cable-cross-over-lateral-pulldown/ 2026-09-19 https://metalstrength.fit/exercises/cable-cross-over-lateral-pulldown.webp https://metalstrength.fit/exercises/cable-cross-over-lateral-pulldown.webp Cable Cross Over Lateral Pulldown The Cable Cross Over Lateral Pulldown trains the lats using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-cross-over-lateral-pulldown.mp4 3 yes no https://metalstrength.fit/exercises/cable-cross-over-revers-fly/ 2026-09-19 https://metalstrength.fit/exercises/cable-cross-over-revers-fly.webp https://metalstrength.fit/exercises/cable-cross-over-revers-fly.webp Cable Cross Over Revers Fly The Cable Cross Over Revers Fly trains the rear delts using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-cross-over-revers-fly.mp4 3 yes no https://metalstrength.fit/exercises/cable-high-pulley-overhead-triceps-extension/ 2026-09-19 https://metalstrength.fit/exercises/cable-high-pulley-overhead-triceps-extension.webp https://metalstrength.fit/exercises/cable-high-pulley-overhead-triceps-extension.webp Cable High Pulley Overhead Triceps Extension The Cable High Pulley Overhead Triceps Extension trains the triceps using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-high-pulley-overhead-triceps-extension.mp4 3 yes no https://metalstrength.fit/exercises/cable-hip-abduction-version-2/ 2026-09-19 https://metalstrength.fit/exercises/cable-hip-abduction-version-2.webp https://metalstrength.fit/exercises/cable-hip-abduction-version-2.webp Cable Hip Abduction (Version 2) The Cable Hip Abduction (Version 2) trains the abductors using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-hip-abduction-version-2.mp4 3 yes no https://metalstrength.fit/exercises/cable-judo-flip/ 2026-09-19 https://metalstrength.fit/exercises/cable-judo-flip.webp https://metalstrength.fit/exercises/cable-judo-flip.webp Cable Judo Flip The Cable Judo Flip trains the obliques using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-judo-flip.mp4 3 yes no https://metalstrength.fit/exercises/cable-lying-extension-pullover-with-rope-attachment/ 2026-09-19 https://metalstrength.fit/exercises/cable-lying-extension-pullover-with-rope-attachment.webp https://metalstrength.fit/exercises/cable-lying-extension-pullover-with-rope-attachment.webp Cable Lying Extension Pullover (with Rope Attachment) The Cable Lying Extension Pullover (with Rope Attachment) trains the lats using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-lying-extension-pullover-with-rope-attachment.mp4 3 yes no https://metalstrength.fit/exercises/cable-lying-triceps-extension-low/ 2026-09-19 https://metalstrength.fit/exercises/cable-lying-triceps-extension-low.webp https://metalstrength.fit/exercises/cable-lying-triceps-extension-low.webp Cable Lying Triceps Extension (Low) The Cable Lying Triceps Extension (Low) trains the triceps using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-lying-triceps-extension-low.mp4 3 yes no https://metalstrength.fit/exercises/cable-one-arm-biceps-curl-version-2/ 2026-09-19 https://metalstrength.fit/exercises/cable-one-arm-biceps-curl-version-2.webp https://metalstrength.fit/exercises/cable-one-arm-biceps-curl-version-2.webp Cable One Arm Biceps Curl (Version 2) The Cable One Arm Biceps Curl (Version 2) trains the biceps using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-one-arm-biceps-curl-version-2.mp4 3 yes no https://metalstrength.fit/exercises/cable-one-arm-lateral-bent-over/ 2026-09-19 https://metalstrength.fit/exercises/cable-one-arm-lateral-bent-over.webp https://metalstrength.fit/exercises/cable-one-arm-lateral-bent-over.webp Cable One Arm Lateral Bent Over The Cable One Arm Lateral Bent Over trains the chest using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-one-arm-lateral-bent-over.mp4 3 yes no https://metalstrength.fit/exercises/cable-overhead-triceps-extension-rope-attachment/ 2026-09-19 https://metalstrength.fit/exercises/cable-overhead-triceps-extension-rope-attachment.webp https://metalstrength.fit/exercises/cable-overhead-triceps-extension-rope-attachment.webp Cable Overhead Triceps Extension (Rope Attachment) The Cable Overhead Triceps Extension (Rope Attachment) trains the triceps using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-overhead-triceps-extension-rope-attachment.mp4 3 yes no https://metalstrength.fit/exercises/cable-rear-delt-row-stirrups/ 2026-09-19 https://metalstrength.fit/exercises/cable-rear-delt-row-stirrups.webp https://metalstrength.fit/exercises/cable-rear-delt-row-stirrups.webp Cable Rear Delt Row (Stirrups) The Cable Rear Delt Row (Stirrups) trains the rear delts using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-rear-delt-row-stirrups.mp4 3 yes no https://metalstrength.fit/exercises/cable-russian-twists-on-stability-ball/ 2026-09-19 https://metalstrength.fit/exercises/cable-russian-twists-on-stability-ball.webp https://metalstrength.fit/exercises/cable-russian-twists-on-stability-ball.webp Cable Russian Twists (on Stability Ball) The Cable Russian Twists (on Stability Ball) trains the obliques using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-russian-twists-on-stability-ball.mp4 3 yes no https://metalstrength.fit/exercises/cable-seated-high-row-v-bar/ 2026-09-19 https://metalstrength.fit/exercises/cable-seated-high-row-v-bar.webp https://metalstrength.fit/exercises/cable-seated-high-row-v-bar.webp Cable Seated High Row (V Bar) The Cable Seated High Row (V Bar) trains the lats using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-seated-high-row-v-bar.mp4 3 yes no https://metalstrength.fit/exercises/cable-squat-row-with-rope-attachment/ 2026-09-19 https://metalstrength.fit/exercises/cable-squat-row-with-rope-attachment.webp https://metalstrength.fit/exercises/cable-squat-row-with-rope-attachment.webp Cable Squat Row (with Rope Attachment) The Cable Squat Row (with Rope Attachment) trains the upper back using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-squat-row-with-rope-attachment.mp4 3 yes no https://metalstrength.fit/exercises/cable-squatting-curl/ 2026-09-19 https://metalstrength.fit/exercises/cable-squatting-curl.webp https://metalstrength.fit/exercises/cable-squatting-curl.webp Cable Squatting Curl The Cable Squatting Curl trains the biceps using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-squatting-curl.mp4 3 yes no https://metalstrength.fit/exercises/cable-standing-crunch-with-rope-attachment/ 2026-09-19 https://metalstrength.fit/exercises/cable-standing-crunch-with-rope-attachment.webp https://metalstrength.fit/exercises/cable-standing-crunch-with-rope-attachment.webp Cable Standing Crunch (with Rope Attachment) The Cable Standing Crunch (with Rope Attachment) trains the core using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-standing-crunch-with-rope-attachment.mp4 3 yes no https://metalstrength.fit/exercises/cable-standing-rear-delt-row-with-rope/ 2026-09-19 https://metalstrength.fit/exercises/cable-standing-rear-delt-row-with-rope.webp https://metalstrength.fit/exercises/cable-standing-rear-delt-row-with-rope.webp Cable Standing Rear Delt Row (with Rope) The Cable Standing Rear Delt Row (with Rope) trains the rear delts using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-standing-rear-delt-row-with-rope.mp4 3 yes no https://metalstrength.fit/exercises/cable-standing-up-straight-crossovers/ 2026-09-19 https://metalstrength.fit/exercises/cable-standing-up-straight-crossovers.webp https://metalstrength.fit/exercises/cable-standing-up-straight-crossovers.webp Cable Standing Up Straight Crossovers The Cable Standing Up Straight Crossovers trains the chest using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-standing-up-straight-crossovers.mp4 3 yes no https://metalstrength.fit/exercises/cable-straight-arm-pulldown-version-2/ 2026-09-19 https://metalstrength.fit/exercises/cable-straight-arm-pulldown-version-2.webp https://metalstrength.fit/exercises/cable-straight-arm-pulldown-version-2.webp Cable Straight Arm Pulldown (Version 2) The Cable Straight Arm Pulldown (Version 2) trains the lats using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-straight-arm-pulldown-version-2.mp4 3 yes no https://metalstrength.fit/exercises/cable-triceps-pushdown-v-bar/ 2026-09-19 https://metalstrength.fit/exercises/cable-triceps-pushdown-v-bar.webp https://metalstrength.fit/exercises/cable-triceps-pushdown-v-bar.webp Cable Triceps Pushdown (V Bar) The Cable Triceps Pushdown (V Bar) trains the triceps using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-triceps-pushdown-v-bar.mp4 3 yes no https://metalstrength.fit/exercises/cable-twist-version-2/ 2026-09-19 https://metalstrength.fit/exercises/cable-twist-version-2.webp https://metalstrength.fit/exercises/cable-twist-version-2.webp Cable Twist (Version 2) The Cable Twist (Version 2) trains the obliques using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-twist-version-2.mp4 3 yes no https://metalstrength.fit/exercises/cable-upper-chest-crossovers/ 2026-09-19 https://metalstrength.fit/exercises/cable-upper-chest-crossovers.webp https://metalstrength.fit/exercises/cable-upper-chest-crossovers.webp Cable Upper Chest Crossovers The Cable Upper Chest Crossovers trains the chest using a cable. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cable-upper-chest-crossovers.mp4 3 yes no https://metalstrength.fit/exercises/cambered-bar-lying-row/ 2026-09-19 https://metalstrength.fit/exercises/cambered-bar-lying-row.webp https://metalstrength.fit/exercises/cambered-bar-lying-row.webp Cambered Bar Lying Row The Cambered Bar Lying Row trains the upper back using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cambered-bar-lying-row.mp4 3 yes no https://metalstrength.fit/exercises/celebratory-knee-drives/ 2026-09-19 https://metalstrength.fit/exercises/celebratory-knee-drives.webp https://metalstrength.fit/exercises/celebratory-knee-drives.webp Celebratory Knee Drives The Celebratory Knee Drives trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/celebratory-knee-drives.mp4 5 yes no https://metalstrength.fit/exercises/chin-up-narrow-parallel-grip/ 2026-09-19 https://metalstrength.fit/exercises/chin-up-narrow-parallel-grip.webp https://metalstrength.fit/exercises/chin-up-narrow-parallel-grip.webp Chin-Up (Narrow Parallel Grip) The Chin-Up (Narrow Parallel Grip) trains the lats using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/chin-up-narrow-parallel-grip.mp4 3 yes no https://metalstrength.fit/exercises/close-grip-push-up-on-knees/ 2026-09-19 https://metalstrength.fit/exercises/close-grip-push-up-on-knees.webp https://metalstrength.fit/exercises/close-grip-push-up-on-knees.webp Close Grip Push-Up (on Knees) The Close Grip Push-Up (on Knees) trains the triceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/close-grip-push-up-on-knees.mp4 3 yes no https://metalstrength.fit/exercises/cobra-yoga-pose/ 2026-09-19 https://metalstrength.fit/exercises/cobra-yoga-pose.webp https://metalstrength.fit/exercises/cobra-yoga-pose.webp Cobra Yoga Pose The Cobra Yoga Pose trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cobra-yoga-pose.mp4 4 yes no https://metalstrength.fit/exercises/cocoons/ 2026-09-19 https://metalstrength.fit/exercises/cocoons.webp https://metalstrength.fit/exercises/cocoons.webp Cocoons The Cocoons trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/cocoons.mp4 3 yes no https://metalstrength.fit/exercises/crunch-arms-straight/ 2026-09-19 https://metalstrength.fit/exercises/crunch-arms-straight.webp https://metalstrength.fit/exercises/crunch-arms-straight.webp Crunch (Arms Straight) The Crunch (Arms Straight) trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/crunch-arms-straight.mp4 3 yes no https://metalstrength.fit/exercises/crunch-on-bench/ 2026-09-19 https://metalstrength.fit/exercises/crunch-on-bench.webp https://metalstrength.fit/exercises/crunch-on-bench.webp Crunch (on Bench) The Crunch (on Bench) trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/crunch-on-bench.mp4 3 yes no https://metalstrength.fit/exercises/crunch-on-stability-ball/ 2026-09-19 https://metalstrength.fit/exercises/crunch-on-stability-ball.webp https://metalstrength.fit/exercises/crunch-on-stability-ball.webp Crunch (on Stability Ball) The Crunch (on Stability Ball) trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/crunch-on-stability-ball.mp4 3 yes no https://metalstrength.fit/exercises/crunch-with-medicine-ball/ 2026-09-19 https://metalstrength.fit/exercises/crunch-with-medicine-ball.webp https://metalstrength.fit/exercises/crunch-with-medicine-ball.webp Crunch with Medicine Ball The Crunch with Medicine Ball trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/crunch-with-medicine-ball.mp4 3 yes no https://metalstrength.fit/exercises/curl-up/ 2026-09-19 https://metalstrength.fit/exercises/curl-up.webp https://metalstrength.fit/exercises/curl-up.webp Curl Up The Curl Up trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/curl-up.mp4 3 yes no https://metalstrength.fit/exercises/curtsey-squat/ 2026-09-19 https://metalstrength.fit/exercises/curtsey-squat.webp https://metalstrength.fit/exercises/curtsey-squat.webp Curtsey Squat The Curtsey Squat trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/curtsey-squat.mp4 5 yes no https://metalstrength.fit/exercises/dead-bug-version-2/ 2026-09-19 https://metalstrength.fit/exercises/dead-bug-version-2.webp https://metalstrength.fit/exercises/dead-bug-version-2.webp Dead Bug (Version 2) The Dead Bug (Version 2) trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dead-bug-version-2.mp4 4 yes no https://metalstrength.fit/exercises/dead-bug-with-stability-ball/ 2026-09-19 https://metalstrength.fit/exercises/dead-bug-with-stability-ball.webp https://metalstrength.fit/exercises/dead-bug-with-stability-ball.webp Dead Bug with Stability Ball The Dead Bug with Stability Ball trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dead-bug-with-stability-ball.mp4 5 yes no https://metalstrength.fit/exercises/dip-on-floor-with-chair/ 2026-09-19 https://metalstrength.fit/exercises/dip-on-floor-with-chair.webp https://metalstrength.fit/exercises/dip-on-floor-with-chair.webp Dip on Floor with Chair The Dip on Floor with Chair trains the chest using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dip-on-floor-with-chair.mp4 3 yes no https://metalstrength.fit/exercises/downward-facing-dog/ 2026-09-19 https://metalstrength.fit/exercises/downward-facing-dog.webp https://metalstrength.fit/exercises/downward-facing-dog.webp Downward Facing Dog The Downward Facing Dog trains the lower back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/downward-facing-dog.mp4 2 yes no https://metalstrength.fit/exercises/dumbbell-biceps-curl-with-arm-blaster/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-biceps-curl-with-arm-blaster.webp https://metalstrength.fit/exercises/dumbbell-biceps-curl-with-arm-blaster.webp Dumbbell Biceps Curl (with Arm Blaster) The Dumbbell Biceps Curl (with Arm Blaster) trains the biceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-biceps-curl-with-arm-blaster.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-curtsey-lunge/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-curtsey-lunge.webp https://metalstrength.fit/exercises/dumbbell-curtsey-lunge.webp Dumbbell Curtsey Lunge The Dumbbell Curtsey Lunge trains the quadriceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-curtsey-lunge.mp4 5 yes no https://metalstrength.fit/exercises/dumbbell-front-raise-version-2/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-front-raise-version-2.webp https://metalstrength.fit/exercises/dumbbell-front-raise-version-2.webp Dumbbell Front Raise (Version 2) The Dumbbell Front Raise (Version 2) trains the front delts using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-front-raise-version-2.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-full-can-lateral-raise/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-full-can-lateral-raise.webp https://metalstrength.fit/exercises/dumbbell-full-can-lateral-raise.webp Dumbbell Full Can Lateral Raise The Dumbbell Full Can Lateral Raise trains the side delts using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-full-can-lateral-raise.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-hammer-curls-with-arm-blaster/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-hammer-curls-with-arm-blaster.webp https://metalstrength.fit/exercises/dumbbell-hammer-curls-with-arm-blaster.webp Dumbbell Hammer Curls (with Arm Blaster) The Dumbbell Hammer Curls (with Arm Blaster) trains the forearms using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-hammer-curls-with-arm-blaster.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-incline-palm-in-press/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-incline-palm-in-press.webp https://metalstrength.fit/exercises/dumbbell-incline-palm-in-press.webp Dumbbell Incline Palm in Press The Dumbbell Incline Palm in Press trains the chest using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-incline-palm-in-press.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-lunge-with-biceps-curl/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-lunge-with-biceps-curl.webp https://metalstrength.fit/exercises/dumbbell-lunge-with-biceps-curl.webp Dumbbell Lunge with Biceps Curl The Dumbbell Lunge with Biceps Curl trains the biceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-lunge-with-biceps-curl.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-lying-external-shoulder-rotation/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-lying-external-shoulder-rotation.webp https://metalstrength.fit/exercises/dumbbell-lying-external-shoulder-rotation.webp Dumbbell Lying External Shoulder Rotation The Dumbbell Lying External Shoulder Rotation trains the upper back using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-lying-external-shoulder-rotation.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-lying-femoral/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-lying-femoral.webp https://metalstrength.fit/exercises/dumbbell-lying-femoral.webp Dumbbell Lying Femoral The Dumbbell Lying Femoral trains the hamstrings using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-lying-femoral.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-one-arm-concetration-curl-on-stability-ball/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-one-arm-concetration-curl-on-stability-ball.webp https://metalstrength.fit/exercises/dumbbell-one-arm-concetration-curl-on-stability-ball.webp Dumbbell One Arm Concetration Curl (on Stability Ball) The Dumbbell One Arm Concetration Curl (on Stability Ball) trains the biceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-one-arm-concetration-curl-on-stability-ball.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-one-arm-french-press-on-exercise-ball/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-one-arm-french-press-on-exercise-ball.webp https://metalstrength.fit/exercises/dumbbell-one-arm-french-press-on-exercise-ball.webp Dumbbell One Arm French Press on Exercise Ball The Dumbbell One Arm French Press on Exercise Ball trains the biceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-one-arm-french-press-on-exercise-ball.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-one-arm-revers-wrist-curl/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-one-arm-revers-wrist-curl.webp https://metalstrength.fit/exercises/dumbbell-one-arm-revers-wrist-curl.webp Dumbbell One Arm Revers Wrist Curl The Dumbbell One Arm Revers Wrist Curl trains the forearms using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-one-arm-revers-wrist-curl.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-one-arm-reverse-fly-with-support/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-one-arm-reverse-fly-with-support.webp https://metalstrength.fit/exercises/dumbbell-one-arm-reverse-fly-with-support.webp Dumbbell One Arm Reverse Fly (with Support) The Dumbbell One Arm Reverse Fly (with Support) trains the rear delts using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-one-arm-reverse-fly-with-support.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-one-arm-triceps-extension-on-bench/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-one-arm-triceps-extension-on-bench.webp https://metalstrength.fit/exercises/dumbbell-one-arm-triceps-extension-on-bench.webp Dumbbell One Arm Triceps Extension (on Bench) The Dumbbell One Arm Triceps Extension (on Bench) trains the triceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-one-arm-triceps-extension-on-bench.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-over-bench-neutral-wrist-curl/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-over-bench-neutral-wrist-curl.webp https://metalstrength.fit/exercises/dumbbell-over-bench-neutral-wrist-curl.webp Dumbbell Over Bench Neutral Wrist Curl The Dumbbell Over Bench Neutral Wrist Curl trains the forearms using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-over-bench-neutral-wrist-curl.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-over-bench-one-arm-neutral-wrist-curl/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-over-bench-one-arm-neutral-wrist-curl.webp https://metalstrength.fit/exercises/dumbbell-over-bench-one-arm-neutral-wrist-curl.webp Dumbbell Over Bench One Arm Neutral Wrist Curl The Dumbbell Over Bench One Arm Neutral Wrist Curl trains the forearms using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-over-bench-one-arm-neutral-wrist-curl.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-over-bench-one-arm-wrist-curl/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-over-bench-one-arm-wrist-curl.webp https://metalstrength.fit/exercises/dumbbell-over-bench-one-arm-wrist-curl.webp Dumbbell Over Bench One Arm Wrist Curl The Dumbbell Over Bench One Arm Wrist Curl trains the forearms using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-over-bench-one-arm-wrist-curl.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-over-bench-revers-wrist-curl/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-over-bench-revers-wrist-curl.webp https://metalstrength.fit/exercises/dumbbell-over-bench-revers-wrist-curl.webp Dumbbell Over Bench Revers Wrist Curl The Dumbbell Over Bench Revers Wrist Curl trains the forearms using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-over-bench-revers-wrist-curl.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-over-bench-wrist-curl/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-over-bench-wrist-curl.webp https://metalstrength.fit/exercises/dumbbell-over-bench-wrist-curl.webp Dumbbell Over Bench Wrist Curl The Dumbbell Over Bench Wrist Curl trains the forearms using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-over-bench-wrist-curl.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-palm-rotational-bent-over-row/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-palm-rotational-bent-over-row.webp https://metalstrength.fit/exercises/dumbbell-palm-rotational-bent-over-row.webp Dumbbell Palm Rotational Bent Over Row The Dumbbell Palm Rotational Bent Over Row trains the upper back using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-palm-rotational-bent-over-row.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-preacher-curl-over-exercise-ball/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-preacher-curl-over-exercise-ball.webp https://metalstrength.fit/exercises/dumbbell-preacher-curl-over-exercise-ball.webp Dumbbell Preacher Curl Over Exercise Ball The Dumbbell Preacher Curl Over Exercise Ball trains the biceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-preacher-curl-over-exercise-ball.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-pronate-grip-triceps-extension/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-pronate-grip-triceps-extension.webp https://metalstrength.fit/exercises/dumbbell-pronate-grip-triceps-extension.webp Dumbbell Pronate Grip Triceps Extension The Dumbbell Pronate Grip Triceps Extension trains the triceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-pronate-grip-triceps-extension.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-pullover-version-2/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-pullover-version-2.webp https://metalstrength.fit/exercises/dumbbell-pullover-version-2.webp Dumbbell Pullover (Version 2) The Dumbbell Pullover (Version 2) trains the lats using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-pullover-version-2.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-seated-shoulder-press-parallel-grip/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-seated-shoulder-press-parallel-grip.webp https://metalstrength.fit/exercises/dumbbell-seated-shoulder-press-parallel-grip.webp Dumbbell Seated Shoulder Press (Parallel Grip) The Dumbbell Seated Shoulder Press (Parallel Grip) trains the front delts using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-seated-shoulder-press-parallel-grip.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-side-lunge-version-3/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-side-lunge-version-3.webp https://metalstrength.fit/exercises/dumbbell-side-lunge-version-3.webp Dumbbell Side Lunge (Version 3) The Dumbbell Side Lunge (Version 3) trains the quadriceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-side-lunge-version-3.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-single-leg-deadlift-with-step-box-support/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-single-leg-deadlift-with-step-box-support.webp https://metalstrength.fit/exercises/dumbbell-single-leg-deadlift-with-step-box-support.webp Dumbbell Single Leg Deadlift with Step Box Support The Dumbbell Single Leg Deadlift with Step Box Support trains the hamstrings using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-single-leg-deadlift-with-step-box-support.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-single-leg-squat-version-2/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-single-leg-squat-version-2.webp https://metalstrength.fit/exercises/dumbbell-single-leg-squat-version-2.webp Dumbbell Single Leg Squat (Version 2) The Dumbbell Single Leg Squat (Version 2) trains the quadriceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-single-leg-squat-version-2.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-standing-one-arm-curl-over-incline-bench/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-standing-one-arm-curl-over-incline-bench.webp https://metalstrength.fit/exercises/dumbbell-standing-one-arm-curl-over-incline-bench.webp Dumbbell Standing One Arm Curl (Over Incline Bench) The Dumbbell Standing One Arm Curl (Over Incline Bench) trains the biceps using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-standing-one-arm-curl-over-incline-bench.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-standing-palms-in-press/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-standing-palms-in-press.webp https://metalstrength.fit/exercises/dumbbell-standing-palms-in-press.webp Dumbbell Standing Palms in Press The Dumbbell Standing Palms in Press trains the front delts using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-standing-palms-in-press.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-standing-scapular-external-rotation/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-standing-scapular-external-rotation.webp https://metalstrength.fit/exercises/dumbbell-standing-scapular-external-rotation.webp Dumbbell Standing Scapular External Rotation The Dumbbell Standing Scapular External Rotation trains the rear delts using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-standing-scapular-external-rotation.mp4 3 yes no https://metalstrength.fit/exercises/dumbbell-w-press/ 2026-09-19 https://metalstrength.fit/exercises/dumbbell-w-press.webp https://metalstrength.fit/exercises/dumbbell-w-press.webp Dumbbell W Press The Dumbbell W Press trains the side delts using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/dumbbell-w-press.mp4 3 yes no https://metalstrength.fit/exercises/elbow-up-and-down-dynamic-plank/ 2026-09-19 https://metalstrength.fit/exercises/elbow-up-and-down-dynamic-plank.webp https://metalstrength.fit/exercises/elbow-up-and-down-dynamic-plank.webp Elbow Up and Down Dynamic Plank The Elbow Up and Down Dynamic Plank trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/elbow-up-and-down-dynamic-plank.mp4 5 yes no https://metalstrength.fit/exercises/exercise-ball-back-extension-with-hands-behind-head/ 2026-09-19 https://metalstrength.fit/exercises/exercise-ball-back-extension-with-hands-behind-head.webp https://metalstrength.fit/exercises/exercise-ball-back-extension-with-hands-behind-head.webp Exercise Ball Back Extension with Hands Behind Head The Exercise Ball Back Extension with Hands Behind Head trains the lower back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/exercise-ball-back-extension-with-hands-behind-head.mp4 3 yes no https://metalstrength.fit/exercises/exercise-ball-one-legged-diagonal-kick-hamstring-curl/ 2026-09-19 https://metalstrength.fit/exercises/exercise-ball-one-legged-diagonal-kick-hamstring-curl.webp https://metalstrength.fit/exercises/exercise-ball-one-legged-diagonal-kick-hamstring-curl.webp Exercise Ball One Legged Diagonal Kick Hamstring Curl The Exercise Ball One Legged Diagonal Kick Hamstring Curl trains the glutes using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/exercise-ball-one-legged-diagonal-kick-hamstring-curl.mp4 3 yes no https://metalstrength.fit/exercises/ez-barbell-decline-close-grip-face-press/ 2026-09-19 https://metalstrength.fit/exercises/ez-barbell-decline-close-grip-face-press.webp https://metalstrength.fit/exercises/ez-barbell-decline-close-grip-face-press.webp EZ Barbell Decline Close Grip Face Press The EZ Barbell Decline Close Grip Face Press trains the triceps using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/ez-barbell-decline-close-grip-face-press.mp4 3 yes no https://metalstrength.fit/exercises/flexion-leg-sit-up-straight-arm/ 2026-09-19 https://metalstrength.fit/exercises/flexion-leg-sit-up-straight-arm.webp https://metalstrength.fit/exercises/flexion-leg-sit-up-straight-arm.webp Flexion Leg Sit-Up (Straight Arm) The Flexion Leg Sit-Up (Straight Arm) trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/flexion-leg-sit-up-straight-arm.mp4 3 yes no https://metalstrength.fit/exercises/flutter-kicks-version-2/ 2026-09-19 https://metalstrength.fit/exercises/flutter-kicks-version-2.webp https://metalstrength.fit/exercises/flutter-kicks-version-2.webp Flutter Kicks (Version 2) The Flutter Kicks (Version 2) trains the glutes using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/flutter-kicks-version-2.mp4 3 yes no https://metalstrength.fit/exercises/flutter-kicks-version-3/ 2026-09-19 https://metalstrength.fit/exercises/flutter-kicks-version-3.webp https://metalstrength.fit/exercises/flutter-kicks-version-3.webp Flutter Kicks (Version 3) The Flutter Kicks (Version 3) trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/flutter-kicks-version-3.mp4 3 yes no https://metalstrength.fit/exercises/frog-hops/ 2026-09-19 https://metalstrength.fit/exercises/frog-hops.webp https://metalstrength.fit/exercises/frog-hops.webp Frog Hops The Frog Hops trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/frog-hops.mp4 3 yes no https://metalstrength.fit/exercises/frog-reverse-hyperextension-on-a-bench/ 2026-09-19 https://metalstrength.fit/exercises/frog-reverse-hyperextension-on-a-bench.webp https://metalstrength.fit/exercises/frog-reverse-hyperextension-on-a-bench.webp Frog Reverse Hyperextension (on a Bench) The Frog Reverse Hyperextension (on a Bench) trains the lower back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/frog-reverse-hyperextension-on-a-bench.mp4 3 yes no https://metalstrength.fit/exercises/front-leg-lift-under-knee-tap/ 2026-09-19 https://metalstrength.fit/exercises/front-leg-lift-under-knee-tap.webp https://metalstrength.fit/exercises/front-leg-lift-under-knee-tap.webp Front Leg Lift Under Knee Tap The Front Leg Lift Under Knee Tap trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/front-leg-lift-under-knee-tap.mp4 5 yes no https://metalstrength.fit/exercises/front-plank-with-arm-and-leg-lift/ 2026-09-19 https://metalstrength.fit/exercises/front-plank-with-arm-and-leg-lift.webp https://metalstrength.fit/exercises/front-plank-with-arm-and-leg-lift.webp Front Plank with Arm and Leg Lift The Front Plank with Arm and Leg Lift trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/front-plank-with-arm-and-leg-lift.mp4 5 yes no https://metalstrength.fit/exercises/front-plank-with-leg-lift/ 2026-09-19 https://metalstrength.fit/exercises/front-plank-with-leg-lift.webp https://metalstrength.fit/exercises/front-plank-with-leg-lift.webp Front Plank with Leg Lift The Front Plank with Leg Lift trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/front-plank-with-leg-lift.mp4 7 yes no https://metalstrength.fit/exercises/glute-ham-raise-version-2/ 2026-09-19 https://metalstrength.fit/exercises/glute-ham-raise-version-2.webp https://metalstrength.fit/exercises/glute-ham-raise-version-2.webp Glute Ham Raise (Version 2) The Glute Ham Raise (Version 2) trains the hamstrings using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/glute-ham-raise-version-2.mp4 5 yes no https://metalstrength.fit/exercises/gorilla-chin/ 2026-09-19 https://metalstrength.fit/exercises/gorilla-chin.webp https://metalstrength.fit/exercises/gorilla-chin.webp Gorilla Chin The Gorilla Chin trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/gorilla-chin.mp4 3 yes no https://metalstrength.fit/exercises/hammer-grip-pull-up-on-dip-cage/ 2026-09-19 https://metalstrength.fit/exercises/hammer-grip-pull-up-on-dip-cage.webp https://metalstrength.fit/exercises/hammer-grip-pull-up-on-dip-cage.webp Hammer Grip Pull-Up on Dip Cage The Hammer Grip Pull-Up on Dip Cage trains the lats using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/hammer-grip-pull-up-on-dip-cage.mp4 3 yes no https://metalstrength.fit/exercises/high-knee-skips/ 2026-09-19 https://metalstrength.fit/exercises/high-knee-skips.webp https://metalstrength.fit/exercises/high-knee-skips.webp High Knee Skips The High Knee Skips trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/high-knee-skips.mp4 3 yes no https://metalstrength.fit/exercises/high-knee-squat-version-2/ 2026-09-19 https://metalstrength.fit/exercises/high-knee-squat-version-2.webp https://metalstrength.fit/exercises/high-knee-squat-version-2.webp High Knee Squat (Version 2) The High Knee Squat (Version 2) trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/high-knee-squat-version-2.mp4 9 yes no https://metalstrength.fit/exercises/hip-lift-low-back-off-floor/ 2026-09-19 https://metalstrength.fit/exercises/hip-lift-low-back-off-floor.webp https://metalstrength.fit/exercises/hip-lift-low-back-off-floor.webp Hip Lift Low Back Off Floor The Hip Lift Low Back Off Floor trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/hip-lift-low-back-off-floor.mp4 3 yes no https://metalstrength.fit/exercises/hip-raise-bent-knee/ 2026-09-19 https://metalstrength.fit/exercises/hip-raise-bent-knee.webp https://metalstrength.fit/exercises/hip-raise-bent-knee.webp Hip Raise (Bent Knee) The Hip Raise (Bent Knee) trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/hip-raise-bent-knee.mp4 3 yes no https://metalstrength.fit/exercises/hip-swirls/ 2026-09-19 https://metalstrength.fit/exercises/hip-swirls.webp https://metalstrength.fit/exercises/hip-swirls.webp Hip Swirls The Hip Swirls trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/hip-swirls.mp4 9 yes no https://metalstrength.fit/exercises/hyght-dumbbell-fly/ 2026-09-19 https://metalstrength.fit/exercises/hyght-dumbbell-fly.webp https://metalstrength.fit/exercises/hyght-dumbbell-fly.webp Hyght Dumbbell Fly The Hyght Dumbbell Fly trains the chest using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/hyght-dumbbell-fly.mp4 3 yes no https://metalstrength.fit/exercises/incline-leg-hip-raise-leg-straight/ 2026-09-19 https://metalstrength.fit/exercises/incline-leg-hip-raise-leg-straight.webp https://metalstrength.fit/exercises/incline-leg-hip-raise-leg-straight.webp Incline Leg Hip Raise (Leg Straight) The Incline Leg Hip Raise (Leg Straight) trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/incline-leg-hip-raise-leg-straight.mp4 3 yes no https://metalstrength.fit/exercises/intermediate-hip-flexor-and-quad-stretch/ 2026-09-19 https://metalstrength.fit/exercises/intermediate-hip-flexor-and-quad-stretch.webp https://metalstrength.fit/exercises/intermediate-hip-flexor-and-quad-stretch.webp Intermediate Hip Flexor and Quad Stretch The Intermediate Hip Flexor and Quad Stretch trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/intermediate-hip-flexor-and-quad-stretch.mp4 3 yes no https://metalstrength.fit/exercises/inverse-leg-curl-with-bench-pads/ 2026-09-19 https://metalstrength.fit/exercises/inverse-leg-curl-with-bench-pads.webp https://metalstrength.fit/exercises/inverse-leg-curl-with-bench-pads.webp Inverse Leg Curl with Bench Pads The Inverse Leg Curl with Bench Pads trains the hamstrings using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/inverse-leg-curl-with-bench-pads.mp4 3 yes no https://metalstrength.fit/exercises/inverted-row-between-chairs/ 2026-09-19 https://metalstrength.fit/exercises/inverted-row-between-chairs.webp https://metalstrength.fit/exercises/inverted-row-between-chairs.webp Inverted Row Between Chairs The Inverted Row Between Chairs trains the upper back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/inverted-row-between-chairs.mp4 3 yes no https://metalstrength.fit/exercises/inverted-row-with-straps/ 2026-09-19 https://metalstrength.fit/exercises/inverted-row-with-straps.webp https://metalstrength.fit/exercises/inverted-row-with-straps.webp Inverted Row with Straps The Inverted Row with Straps trains the upper back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/inverted-row-with-straps.mp4 3 yes no https://metalstrength.fit/exercises/jackknife/ 2026-09-19 https://metalstrength.fit/exercises/jackknife.webp https://metalstrength.fit/exercises/jackknife.webp Jackknife The Jackknife trains the lower back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/jackknife.mp4 4 yes no https://metalstrength.fit/exercises/janda-sit-up/ 2026-09-19 https://metalstrength.fit/exercises/janda-sit-up.webp https://metalstrength.fit/exercises/janda-sit-up.webp Janda Sit-Up The Janda Sit-Up trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/janda-sit-up.mp4 3 yes no https://metalstrength.fit/exercises/kettlebell-figure-8/ 2026-09-19 https://metalstrength.fit/exercises/kettlebell-figure-8.webp https://metalstrength.fit/exercises/kettlebell-figure-8.webp Kettlebell Figure 8 The Kettlebell Figure 8 trains the obliques using a kettlebell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/kettlebell-figure-8.mp4 3 yes no https://metalstrength.fit/exercises/kettlebell-lunge-pass-through/ 2026-09-19 https://metalstrength.fit/exercises/kettlebell-lunge-pass-through.webp https://metalstrength.fit/exercises/kettlebell-lunge-pass-through.webp Kettlebell Lunge Pass Through The Kettlebell Lunge Pass Through trains the quadriceps using a kettlebell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/kettlebell-lunge-pass-through.mp4 3 yes no https://metalstrength.fit/exercises/knee-touch-crunch/ 2026-09-19 https://metalstrength.fit/exercises/knee-touch-crunch.webp https://metalstrength.fit/exercises/knee-touch-crunch.webp Knee Touch Crunch The Knee Touch Crunch trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/knee-touch-crunch.mp4 3 yes no https://metalstrength.fit/exercises/kneeling-side-leg-to-kick/ 2026-09-19 https://metalstrength.fit/exercises/kneeling-side-leg-to-kick.webp https://metalstrength.fit/exercises/kneeling-side-leg-to-kick.webp Kneeling Side Leg to Kick The Kneeling Side Leg to Kick trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/kneeling-side-leg-to-kick.mp4 4 yes no https://metalstrength.fit/exercises/landmine-180/ 2026-09-19 https://metalstrength.fit/exercises/landmine-180.webp https://metalstrength.fit/exercises/landmine-180.webp Landmine 180 The Landmine 180 trains the obliques using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/landmine-180.mp4 5 yes no https://metalstrength.fit/exercises/lateral-bound/ 2026-09-19 https://metalstrength.fit/exercises/lateral-bound.webp https://metalstrength.fit/exercises/lateral-bound.webp Lateral Bound The Lateral Bound trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lateral-bound.mp4 3 yes no https://metalstrength.fit/exercises/lay-down-push-up/ 2026-09-19 https://metalstrength.fit/exercises/lay-down-push-up.webp https://metalstrength.fit/exercises/lay-down-push-up.webp Lay Down Push-Up The Lay Down Push-Up trains the chest using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lay-down-push-up.mp4 5 yes no https://metalstrength.fit/exercises/leg-over-knee-glute-bridge/ 2026-09-19 https://metalstrength.fit/exercises/leg-over-knee-glute-bridge.webp https://metalstrength.fit/exercises/leg-over-knee-glute-bridge.webp Leg Over Knee Glute Bridge The Leg Over Knee Glute Bridge trains the glutes using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/leg-over-knee-glute-bridge.mp4 3 yes no https://metalstrength.fit/exercises/lever-back-extension-version-2/ 2026-09-19 https://metalstrength.fit/exercises/lever-back-extension-version-2.webp https://metalstrength.fit/exercises/lever-back-extension-version-2.webp Lever Back Extension (Version 2) The Lever Back Extension (Version 2) trains the lower back using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-back-extension-version-2.mp4 3 yes no https://metalstrength.fit/exercises/lever-belt-bulgarian-split-squat/ 2026-09-19 https://metalstrength.fit/exercises/lever-belt-bulgarian-split-squat.webp https://metalstrength.fit/exercises/lever-belt-bulgarian-split-squat.webp Lever Belt Bulgarian Split Squat The Lever Belt Bulgarian Split Squat trains the quadriceps using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-belt-bulgarian-split-squat.mp4 3 yes no https://metalstrength.fit/exercises/lever-belt-squat/ 2026-09-19 https://metalstrength.fit/exercises/lever-belt-squat.webp https://metalstrength.fit/exercises/lever-belt-squat.webp Lever Belt Squat The Lever Belt Squat trains the quadriceps using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-belt-squat.mp4 3 yes no https://metalstrength.fit/exercises/lever-belt-sumo-squat/ 2026-09-19 https://metalstrength.fit/exercises/lever-belt-sumo-squat.webp https://metalstrength.fit/exercises/lever-belt-sumo-squat.webp Lever Belt Sumo Squat The Lever Belt Sumo Squat trains the quadriceps using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-belt-sumo-squat.mp4 3 yes no https://metalstrength.fit/exercises/lever-bent-over-row-plate-loaded/ 2026-09-19 https://metalstrength.fit/exercises/lever-bent-over-row-plate-loaded.webp https://metalstrength.fit/exercises/lever-bent-over-row-plate-loaded.webp Lever Bent Over Row (Plate Loaded) The Lever Bent Over Row (Plate Loaded) trains the upper back using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-bent-over-row-plate-loaded.mp4 3 yes no https://metalstrength.fit/exercises/lever-chest-press-plate-loaded/ 2026-09-19 https://metalstrength.fit/exercises/lever-chest-press-plate-loaded.webp https://metalstrength.fit/exercises/lever-chest-press-plate-loaded.webp Lever Chest Press (Plate Loaded) The Lever Chest Press (Plate Loaded) trains the chest using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-chest-press-plate-loaded.mp4 3 yes no https://metalstrength.fit/exercises/lever-deadlift-plate-loaded/ 2026-09-19 https://metalstrength.fit/exercises/lever-deadlift-plate-loaded.webp https://metalstrength.fit/exercises/lever-deadlift-plate-loaded.webp Lever Deadlift (Plate Loaded) The Lever Deadlift (Plate Loaded) trains the glutes using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-deadlift-plate-loaded.mp4 3 yes no https://metalstrength.fit/exercises/lever-high-row-plate-loaded/ 2026-09-19 https://metalstrength.fit/exercises/lever-high-row-plate-loaded.webp https://metalstrength.fit/exercises/lever-high-row-plate-loaded.webp Lever High Row (Plate Loaded) The Lever High Row (Plate Loaded) trains the upper back using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-high-row-plate-loaded.mp4 3 yes no https://metalstrength.fit/exercises/lever-hip-thrust-plate-loaded/ 2026-09-19 https://metalstrength.fit/exercises/lever-hip-thrust-plate-loaded.webp https://metalstrength.fit/exercises/lever-hip-thrust-plate-loaded.webp Lever Hip Thrust (Plate Loaded) The Lever Hip Thrust (Plate Loaded) trains the glutes using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-hip-thrust-plate-loaded.mp4 3 yes no https://metalstrength.fit/exercises/lever-kneeling-leg-curl-plate-loaded/ 2026-09-19 https://metalstrength.fit/exercises/lever-kneeling-leg-curl-plate-loaded.webp https://metalstrength.fit/exercises/lever-kneeling-leg-curl-plate-loaded.webp Lever Kneeling Leg Curl (Plate Loaded) The Lever Kneeling Leg Curl (Plate Loaded) trains the hamstrings using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-kneeling-leg-curl-plate-loaded.mp4 3 yes no https://metalstrength.fit/exercises/lever-lying-chest-press-plate-loaded/ 2026-09-19 https://metalstrength.fit/exercises/lever-lying-chest-press-plate-loaded.webp https://metalstrength.fit/exercises/lever-lying-chest-press-plate-loaded.webp Lever Lying Chest Press (Plate Loaded) The Lever Lying Chest Press (Plate Loaded) trains the chest using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-lying-chest-press-plate-loaded.mp4 3 yes no https://metalstrength.fit/exercises/lever-military-press-plate-loaded/ 2026-09-19 https://metalstrength.fit/exercises/lever-military-press-plate-loaded.webp https://metalstrength.fit/exercises/lever-military-press-plate-loaded.webp Lever Military Press (Plate Loaded) The Lever Military Press (Plate Loaded) trains the front delts using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-military-press-plate-loaded.mp4 3 yes no https://metalstrength.fit/exercises/lever-one-arm-chest-press-plate-loaded/ 2026-09-19 https://metalstrength.fit/exercises/lever-one-arm-chest-press-plate-loaded.webp https://metalstrength.fit/exercises/lever-one-arm-chest-press-plate-loaded.webp Lever One Arm Chest Press (Plate Loaded) The Lever One Arm Chest Press (Plate Loaded) trains the chest using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-one-arm-chest-press-plate-loaded.mp4 3 yes no https://metalstrength.fit/exercises/lever-pendulum-squat-plate-loaded/ 2026-09-19 https://metalstrength.fit/exercises/lever-pendulum-squat-plate-loaded.webp https://metalstrength.fit/exercises/lever-pendulum-squat-plate-loaded.webp Lever Pendulum Squat (Plate Loaded) The Lever Pendulum Squat (Plate Loaded) trains the quadriceps using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-pendulum-squat-plate-loaded.mp4 3 yes no https://metalstrength.fit/exercises/lever-preacher-curl-plate-loaded/ 2026-09-19 https://metalstrength.fit/exercises/lever-preacher-curl-plate-loaded.webp https://metalstrength.fit/exercises/lever-preacher-curl-plate-loaded.webp Lever Preacher Curl (Plate Loaded) The Lever Preacher Curl (Plate Loaded) trains the biceps using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-preacher-curl-plate-loaded.mp4 3 yes no https://metalstrength.fit/exercises/lever-preacher-curl-version-2/ 2026-09-19 https://metalstrength.fit/exercises/lever-preacher-curl-version-2.webp https://metalstrength.fit/exercises/lever-preacher-curl-version-2.webp Lever Preacher Curl (Version 2) The Lever Preacher Curl (Version 2) trains the biceps using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-preacher-curl-version-2.mp4 3 yes no https://metalstrength.fit/exercises/lever-reverse-hyperextension-plate-loaded/ 2026-09-19 https://metalstrength.fit/exercises/lever-reverse-hyperextension-plate-loaded.webp https://metalstrength.fit/exercises/lever-reverse-hyperextension-plate-loaded.webp Lever Reverse Hyperextension (Plate Loaded) The Lever Reverse Hyperextension (Plate Loaded) trains the glutes using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-reverse-hyperextension-plate-loaded.mp4 3 yes no https://metalstrength.fit/exercises/lever-reverse-t-bar-row/ 2026-09-19 https://metalstrength.fit/exercises/lever-reverse-t-bar-row.webp https://metalstrength.fit/exercises/lever-reverse-t-bar-row.webp Lever Reverse T Bar Row The Lever Reverse T Bar Row trains the upper back using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-reverse-t-bar-row.mp4 3 yes no https://metalstrength.fit/exercises/lever-rotary-calf/ 2026-09-19 https://metalstrength.fit/exercises/lever-rotary-calf.webp https://metalstrength.fit/exercises/lever-rotary-calf.webp Lever Rotary Calf The Lever Rotary Calf trains the calves using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-rotary-calf.mp4 3 yes no https://metalstrength.fit/exercises/lever-seated-calf-raise-plate-loaded/ 2026-09-19 https://metalstrength.fit/exercises/lever-seated-calf-raise-plate-loaded.webp https://metalstrength.fit/exercises/lever-seated-calf-raise-plate-loaded.webp Lever Seated Calf Raise (Plate Loaded) The Lever Seated Calf Raise (Plate Loaded) trains the calves using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-seated-calf-raise-plate-loaded.mp4 3 yes no https://metalstrength.fit/exercises/lever-seated-crunch-chest-pad/ 2026-09-19 https://metalstrength.fit/exercises/lever-seated-crunch-chest-pad.webp https://metalstrength.fit/exercises/lever-seated-crunch-chest-pad.webp Lever Seated Crunch (Chest Pad) The Lever Seated Crunch (Chest Pad) trains the core using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-seated-crunch-chest-pad.mp4 3 yes no https://metalstrength.fit/exercises/lever-seated-hip-abduction-version-2/ 2026-09-19 https://metalstrength.fit/exercises/lever-seated-hip-abduction-version-2.webp https://metalstrength.fit/exercises/lever-seated-hip-abduction-version-2.webp Lever Seated Hip Abduction (Version 2) The Lever Seated Hip Abduction (Version 2) trains the abductors using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-seated-hip-abduction-version-2.mp4 3 yes no https://metalstrength.fit/exercises/lever-seated-hip-adduction-version-2/ 2026-09-19 https://metalstrength.fit/exercises/lever-seated-hip-adduction-version-2.webp https://metalstrength.fit/exercises/lever-seated-hip-adduction-version-2.webp Lever Seated Hip Adduction (Version 2) The Lever Seated Hip Adduction (Version 2) trains the adductors using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-seated-hip-adduction-version-2.mp4 3 yes no https://metalstrength.fit/exercises/lever-shrug-plate-loaded/ 2026-09-19 https://metalstrength.fit/exercises/lever-shrug-plate-loaded.webp https://metalstrength.fit/exercises/lever-shrug-plate-loaded.webp Lever Shrug (Plate Loaded) The Lever Shrug (Plate Loaded) trains the traps using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-shrug-plate-loaded.mp4 3 yes no https://metalstrength.fit/exercises/lever-squat-plate-loaded/ 2026-09-19 https://metalstrength.fit/exercises/lever-squat-plate-loaded.webp https://metalstrength.fit/exercises/lever-squat-plate-loaded.webp Lever Squat (Plate Loaded) The Lever Squat (Plate Loaded) trains the quadriceps using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-squat-plate-loaded.mp4 3 yes no https://metalstrength.fit/exercises/lever-t-bar-row-plate-loaded/ 2026-09-19 https://metalstrength.fit/exercises/lever-t-bar-row-plate-loaded.webp https://metalstrength.fit/exercises/lever-t-bar-row-plate-loaded.webp Lever T Bar Row (Plate Loaded) The Lever T Bar Row (Plate Loaded) trains the upper back using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-t-bar-row-plate-loaded.mp4 3 yes no https://metalstrength.fit/exercises/lever-triceps-extension-version-2/ 2026-09-19 https://metalstrength.fit/exercises/lever-triceps-extension-version-2.webp https://metalstrength.fit/exercises/lever-triceps-extension-version-2.webp Lever Triceps Extension (Version 2) The Lever Triceps Extension (Version 2) trains the triceps using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lever-triceps-extension-version-2.mp4 3 yes no https://metalstrength.fit/exercises/low-lunge-left/ 2026-09-19 https://metalstrength.fit/exercises/low-lunge-left.webp https://metalstrength.fit/exercises/low-lunge-left.webp Low Lunge (Left) The Low Lunge (Left) trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/low-lunge-left.mp4 3 yes no https://metalstrength.fit/exercises/lunge-with-leg-lift/ 2026-09-19 https://metalstrength.fit/exercises/lunge-with-leg-lift.webp https://metalstrength.fit/exercises/lunge-with-leg-lift.webp Lunge with Leg Lift The Lunge with Leg Lift trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lunge-with-leg-lift.mp4 3 yes no https://metalstrength.fit/exercises/lying-prone-abdominal-stretch/ 2026-09-19 https://metalstrength.fit/exercises/lying-prone-abdominal-stretch.webp https://metalstrength.fit/exercises/lying-prone-abdominal-stretch.webp Lying (Prone) Abdominal Stretch The Lying (Prone) Abdominal Stretch trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lying-prone-abdominal-stretch.mp4 2 yes no https://metalstrength.fit/exercises/lying-air-cycles/ 2026-09-19 https://metalstrength.fit/exercises/lying-air-cycles.webp https://metalstrength.fit/exercises/lying-air-cycles.webp Lying Air Cycles The Lying Air Cycles trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lying-air-cycles.mp4 5 yes no https://metalstrength.fit/exercises/lying-around-the-world/ 2026-09-19 https://metalstrength.fit/exercises/lying-around-the-world.webp https://metalstrength.fit/exercises/lying-around-the-world.webp Lying Around the World The Lying Around the World trains the side delts using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lying-around-the-world.mp4 5 yes no https://metalstrength.fit/exercises/lying-back-extension-with-press/ 2026-09-19 https://metalstrength.fit/exercises/lying-back-extension-with-press.webp https://metalstrength.fit/exercises/lying-back-extension-with-press.webp Lying Back Extension with Press The Lying Back Extension with Press trains the lower back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lying-back-extension-with-press.mp4 4 yes no https://metalstrength.fit/exercises/lying-crunch-straight-legs/ 2026-09-19 https://metalstrength.fit/exercises/lying-crunch-straight-legs.webp https://metalstrength.fit/exercises/lying-crunch-straight-legs.webp Lying Crunch (Straight Legs) The Lying Crunch (Straight Legs) trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/lying-crunch-straight-legs.mp4 3 yes no https://metalstrength.fit/exercises/marching-on-spot/ 2026-09-19 https://metalstrength.fit/exercises/marching-on-spot.webp https://metalstrength.fit/exercises/marching-on-spot.webp Marching on Spot The Marching on Spot trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/marching-on-spot.mp4 5 yes no https://metalstrength.fit/exercises/negative-dragon-flag/ 2026-09-19 https://metalstrength.fit/exercises/negative-dragon-flag.webp https://metalstrength.fit/exercises/negative-dragon-flag.webp Negative Dragon Flag The Negative Dragon Flag trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/negative-dragon-flag.mp4 5 yes no https://metalstrength.fit/exercises/oblique-crunch-version-2/ 2026-09-19 https://metalstrength.fit/exercises/oblique-crunch-version-2.webp https://metalstrength.fit/exercises/oblique-crunch-version-2.webp Oblique Crunch (Version 2) The Oblique Crunch (Version 2) trains the obliques using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/oblique-crunch-version-2.mp4 3 yes no https://metalstrength.fit/exercises/old-school-reverse-extensions/ 2026-09-19 https://metalstrength.fit/exercises/old-school-reverse-extensions.webp https://metalstrength.fit/exercises/old-school-reverse-extensions.webp Old School Reverse Extensions The Old School Reverse Extensions trains the lats using a barbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/old-school-reverse-extensions.mp4 3 yes no https://metalstrength.fit/exercises/otis-up/ 2026-09-19 https://metalstrength.fit/exercises/otis-up.webp https://metalstrength.fit/exercises/otis-up.webp Otis Up The Otis Up trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/otis-up.mp4 3 yes no https://metalstrength.fit/exercises/pelvic-tilt/ 2026-09-19 https://metalstrength.fit/exercises/pelvic-tilt.webp https://metalstrength.fit/exercises/pelvic-tilt.webp Pelvic Tilt The Pelvic Tilt trains the glutes using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/pelvic-tilt.mp4 3 yes no https://metalstrength.fit/exercises/peroneals-stretch/ 2026-09-19 https://metalstrength.fit/exercises/peroneals-stretch.webp https://metalstrength.fit/exercises/peroneals-stretch.webp Peroneals Stretch The Peroneals Stretch trains the calves using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/peroneals-stretch.mp4 3 yes no https://metalstrength.fit/exercises/pike-push-up-on-bench/ 2026-09-19 https://metalstrength.fit/exercises/pike-push-up-on-bench.webp https://metalstrength.fit/exercises/pike-push-up-on-bench.webp Pike Push-Up (on Bench) The Pike Push-Up (on Bench) trains the chest using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/pike-push-up-on-bench.mp4 3 yes no https://metalstrength.fit/exercises/pistol-squat-to-box/ 2026-09-19 https://metalstrength.fit/exercises/pistol-squat-to-box.webp https://metalstrength.fit/exercises/pistol-squat-to-box.webp Pistol Squat to Box The Pistol Squat to Box trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/pistol-squat-to-box.mp4 3 yes no https://metalstrength.fit/exercises/place-jog/ 2026-09-19 https://metalstrength.fit/exercises/place-jog.webp https://metalstrength.fit/exercises/place-jog.webp Place Jog The Place Jog trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/place-jog.mp4 5 yes no https://metalstrength.fit/exercises/potty-squat/ 2026-09-19 https://metalstrength.fit/exercises/potty-squat.webp https://metalstrength.fit/exercises/potty-squat.webp Potty Squat The Potty Squat trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/potty-squat.mp4 3 yes no https://metalstrength.fit/exercises/potty-squat-with-support/ 2026-09-19 https://metalstrength.fit/exercises/potty-squat-with-support.webp https://metalstrength.fit/exercises/potty-squat-with-support.webp Potty Squat with Support The Potty Squat with Support trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/potty-squat-with-support.mp4 3 yes no https://metalstrength.fit/exercises/power-sled-push/ 2026-09-19 https://metalstrength.fit/exercises/power-sled-push.webp https://metalstrength.fit/exercises/power-sled-push.webp Power Sled Push The Power Sled Push trains the quadriceps using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/power-sled-push.mp4 5 yes no https://metalstrength.fit/exercises/power-sled-rear-lunge/ 2026-09-19 https://metalstrength.fit/exercises/power-sled-rear-lunge.webp https://metalstrength.fit/exercises/power-sled-rear-lunge.webp Power Sled Rear Lunge The Power Sled Rear Lunge trains the quadriceps using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/power-sled-rear-lunge.mp4 4 yes no https://metalstrength.fit/exercises/prone-cobra-hands-interlocked/ 2026-09-19 https://metalstrength.fit/exercises/prone-cobra-hands-interlocked.webp https://metalstrength.fit/exercises/prone-cobra-hands-interlocked.webp Prone Cobra Hands Interlocked The Prone Cobra Hands Interlocked trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/prone-cobra-hands-interlocked.mp4 3 yes no https://metalstrength.fit/exercises/prone-cobra-palms-under-thighs/ 2026-09-19 https://metalstrength.fit/exercises/prone-cobra-palms-under-thighs.webp https://metalstrength.fit/exercises/prone-cobra-palms-under-thighs.webp Prone Cobra Palms Under Thighs The Prone Cobra Palms Under Thighs trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/prone-cobra-palms-under-thighs.mp4 3 yes no https://metalstrength.fit/exercises/pull-in-on-stability-ball/ 2026-09-19 https://metalstrength.fit/exercises/pull-in-on-stability-ball.webp https://metalstrength.fit/exercises/pull-in-on-stability-ball.webp Pull in (on Stability Ball) The Pull in (on Stability Ball) trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/pull-in-on-stability-ball.mp4 3 yes no https://metalstrength.fit/exercises/pull-up-negative/ 2026-09-19 https://metalstrength.fit/exercises/pull-up-negative.webp https://metalstrength.fit/exercises/pull-up-negative.webp Pull-Up (Negative) The Pull-Up (Negative) trains the lats using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/pull-up-negative.mp4 5 yes no https://metalstrength.fit/exercises/push-up-bosu-ball/ 2026-09-19 https://metalstrength.fit/exercises/push-up-bosu-ball.webp https://metalstrength.fit/exercises/push-up-bosu-ball.webp Push-Up (BOSU Ball) The Push-Up (BOSU Ball) trains the chest using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/push-up-bosu-ball.mp4 3 yes no https://metalstrength.fit/exercises/push-up-on-stability-ball/ 2026-09-19 https://metalstrength.fit/exercises/push-up-on-stability-ball.webp https://metalstrength.fit/exercises/push-up-on-stability-ball.webp Push-Up (on Stability Ball) The Push-Up (on Stability Ball) trains the chest using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/push-up-on-stability-ball.mp4 3 yes no https://metalstrength.fit/exercises/push-up-wall/ 2026-09-19 https://metalstrength.fit/exercises/push-up-wall.webp https://metalstrength.fit/exercises/push-up-wall.webp Push-Up (Wall) The Push-Up (Wall) trains the chest using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/push-up-wall.mp4 3 yes no https://metalstrength.fit/exercises/push-up-plus/ 2026-09-19 https://metalstrength.fit/exercises/push-up-plus.webp https://metalstrength.fit/exercises/push-up-plus.webp Push-Up Plus The Push-Up Plus trains the serratus using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/push-up-plus.mp4 4 yes no https://metalstrength.fit/exercises/quick-feet-version-2/ 2026-09-19 https://metalstrength.fit/exercises/quick-feet-version-2.webp https://metalstrength.fit/exercises/quick-feet-version-2.webp Quick Feet (Version 2) The Quick Feet (Version 2) trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/quick-feet-version-2.mp4 3 yes no https://metalstrength.fit/exercises/quick-feet-run/ 2026-09-19 https://metalstrength.fit/exercises/quick-feet-run.webp https://metalstrength.fit/exercises/quick-feet-run.webp Quick Feet Run The Quick Feet Run trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/quick-feet-run.mp4 3 yes no https://metalstrength.fit/exercises/resistance-band-one-leg-kickback-bent-position/ 2026-09-19 https://metalstrength.fit/exercises/resistance-band-one-leg-kickback-bent-position.webp https://metalstrength.fit/exercises/resistance-band-one-leg-kickback-bent-position.webp Resistance Band One Leg Kickback (Bent Position) The Resistance Band One Leg Kickback (Bent Position) trains the glutes using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/resistance-band-one-leg-kickback-bent-position.mp4 3 yes no https://metalstrength.fit/exercises/resistance-band-seated-hip-abduction-version-2/ 2026-09-19 https://metalstrength.fit/exercises/resistance-band-seated-hip-abduction-version-2.webp https://metalstrength.fit/exercises/resistance-band-seated-hip-abduction-version-2.webp Resistance Band Seated Hip Abduction (Version 2) The Resistance Band Seated Hip Abduction (Version 2) trains the abductors using a resistance band. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/resistance-band-seated-hip-abduction-version-2.mp4 3 yes no https://metalstrength.fit/exercises/riding-outdoor-bicycle/ 2026-09-19 https://metalstrength.fit/exercises/riding-outdoor-bicycle.webp https://metalstrength.fit/exercises/riding-outdoor-bicycle.webp Riding Outdoor Bicycle The Riding Outdoor Bicycle trains the obliques using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/riding-outdoor-bicycle.mp4 5 yes no https://metalstrength.fit/exercises/ring-high-row/ 2026-09-19 https://metalstrength.fit/exercises/ring-high-row.webp https://metalstrength.fit/exercises/ring-high-row.webp Ring High Row The Ring High Row trains the upper back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/ring-high-row.mp4 3 yes no https://metalstrength.fit/exercises/rocky-pull-up-pulldown/ 2026-09-19 https://metalstrength.fit/exercises/rocky-pull-up-pulldown.webp https://metalstrength.fit/exercises/rocky-pull-up-pulldown.webp Rocky Pull-Up Pulldown The Rocky Pull-Up Pulldown trains the lats using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/rocky-pull-up-pulldown.mp4 3 yes no https://metalstrength.fit/exercises/roll-around-the-world-lying-on-floor/ 2026-09-19 https://metalstrength.fit/exercises/roll-around-the-world-lying-on-floor.webp https://metalstrength.fit/exercises/roll-around-the-world-lying-on-floor.webp Roll Around the World Lying on Floor The Roll Around the World Lying on Floor trains the side delts using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/roll-around-the-world-lying-on-floor.mp4 5 yes no https://metalstrength.fit/exercises/roll-calves-single-leg/ 2026-09-19 https://metalstrength.fit/exercises/roll-calves-single-leg.webp https://metalstrength.fit/exercises/roll-calves-single-leg.webp Roll Calves (Single Leg) The Roll Calves (Single Leg) trains the calves using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/roll-calves-single-leg.mp4 3 yes no https://metalstrength.fit/exercises/roll-chest-opener-lying-on-floor/ 2026-09-19 https://metalstrength.fit/exercises/roll-chest-opener-lying-on-floor.webp https://metalstrength.fit/exercises/roll-erector-spinae-lying-on-floor/ 2026-09-19 https://metalstrength.fit/exercises/roll-erector-spinae-lying-on-floor.webp https://metalstrength.fit/exercises/roll-erector-spinae-lying-on-floor.webp Roll Erector Spinae Lying on Floor The Roll Erector Spinae Lying on Floor trains the lower back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/roll-erector-spinae-lying-on-floor.mp4 3 yes no https://metalstrength.fit/exercises/roll-lower-back-side-lying-on-floor/ 2026-09-19 https://metalstrength.fit/exercises/roll-lower-back-side-lying-on-floor.webp https://metalstrength.fit/exercises/roll-lower-back-side-lying-on-floor.webp Roll Lower Back (Side) Lying on Floor The Roll Lower Back (Side) Lying on Floor trains the lower back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/roll-lower-back-side-lying-on-floor.mp4 3 yes no https://metalstrength.fit/exercises/roll-neck-decompress-lying-on-floor/ 2026-09-19 https://metalstrength.fit/exercises/roll-neck-decompress-lying-on-floor.webp https://metalstrength.fit/exercises/roll-neck-decompress-lying-on-floor.webp Roll Neck Decompress Lying on Floor The Roll Neck Decompress Lying on Floor trains the neck using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/roll-neck-decompress-lying-on-floor.mp4 3 yes no https://metalstrength.fit/exercises/roll-peroneal-single-leg-side-lying-on-floor/ 2026-09-19 https://metalstrength.fit/exercises/roll-peroneal-single-leg-side-lying-on-floor.webp https://metalstrength.fit/exercises/roll-peroneal-single-leg-side-lying-on-floor.webp Roll Peroneal (Single Leg) Side Lying on Floor The Roll Peroneal (Single Leg) Side Lying on Floor trains the hamstrings using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/roll-peroneal-single-leg-side-lying-on-floor.mp4 3 yes no https://metalstrength.fit/exercises/roll-peroneal-side-lying-on-floor/ 2026-09-19 https://metalstrength.fit/exercises/roll-peroneal-side-lying-on-floor.webp https://metalstrength.fit/exercises/roll-peroneal-side-lying-on-floor.webp Roll Peroneal Side Lying on Floor The Roll Peroneal Side Lying on Floor trains the obliques using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/roll-peroneal-side-lying-on-floor.mp4 3 yes no https://metalstrength.fit/exercises/roll-posterior-shoulder-lying-on-floor/ 2026-09-19 https://metalstrength.fit/exercises/roll-posterior-shoulder-lying-on-floor.webp https://metalstrength.fit/exercises/roll-posterior-shoulder-lying-on-floor.webp Roll Posterior Shoulder Lying on Floor The Roll Posterior Shoulder Lying on Floor trains the front delts using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/roll-posterior-shoulder-lying-on-floor.mp4 3 yes no https://metalstrength.fit/exercises/roll-quadriceps-vastus-lateralis-lying-on-floor/ 2026-09-19 https://metalstrength.fit/exercises/roll-quadriceps-vastus-lateralis-lying-on-floor.webp https://metalstrength.fit/exercises/roll-quadriceps-vastus-lateralis-lying-on-floor.webp Roll Quadriceps (Vastus Lateralis) Lying on Floor The Roll Quadriceps (Vastus Lateralis) Lying on Floor trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/roll-quadriceps-vastus-lateralis-lying-on-floor.mp4 3 yes no https://metalstrength.fit/exercises/roll-rectus-femoris/ 2026-09-19 https://metalstrength.fit/exercises/roll-rectus-femoris.webp https://metalstrength.fit/exercises/roll-rectus-femoris.webp Roll Rectus Femoris The Roll Rectus Femoris trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/roll-rectus-femoris.mp4 3 yes no https://metalstrength.fit/exercises/roll-rhomboids/ 2026-09-19 https://metalstrength.fit/exercises/roll-rhomboids.webp https://metalstrength.fit/exercises/roll-rhomboids.webp Roll Rhomboids The Roll Rhomboids trains the upper back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/roll-rhomboids.mp4 3 yes no https://metalstrength.fit/exercises/roll-shoulder-blade-reach-lying-on-floor/ 2026-09-19 https://metalstrength.fit/exercises/roll-shoulder-blade-reach-lying-on-floor.webp https://metalstrength.fit/exercises/roll-shoulder-blade-reach-lying-on-floor.webp Roll Shoulder Blade Reach Lying on Floor The Roll Shoulder Blade Reach Lying on Floor trains the front delts using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/roll-shoulder-blade-reach-lying-on-floor.mp4 3 yes no https://metalstrength.fit/exercises/roll-thoracic-spine-lying-on-floor/ 2026-09-19 https://metalstrength.fit/exercises/roll-thoracic-spine-lying-on-floor.webp https://metalstrength.fit/exercises/roll-thoracic-spine-lying-on-floor.webp Roll Thoracic Spine Lying on Floor The Roll Thoracic Spine Lying on Floor trains the lower back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/roll-thoracic-spine-lying-on-floor.mp4 3 yes no https://metalstrength.fit/exercises/roll-tibialis-anterior/ 2026-09-19 https://metalstrength.fit/exercises/roll-tibialis-anterior.webp https://metalstrength.fit/exercises/roll-tibialis-anterior.webp Roll Tibialis Anterior The Roll Tibialis Anterior trains the tibialis using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/roll-tibialis-anterior.mp4 3 yes no https://metalstrength.fit/exercises/roll-tibialis-anterior-single-leg-lying-on-floor/ 2026-09-19 https://metalstrength.fit/exercises/roll-tibialis-anterior-single-leg-lying-on-floor.webp https://metalstrength.fit/exercises/roll-tibialis-anterior-single-leg-lying-on-floor.webp Roll Tibialis Anterior (Single Leg) Lying on Floor The Roll Tibialis Anterior (Single Leg) Lying on Floor trains the hamstrings using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/roll-tibialis-anterior-single-leg-lying-on-floor.mp4 3 yes no https://metalstrength.fit/exercises/rowing-with-rowing-machine/ 2026-09-19 https://metalstrength.fit/exercises/rowing-with-rowing-machine.webp https://metalstrength.fit/exercises/rowing-with-rowing-machine.webp Rowing (with Rowing Machine) The Rowing (with Rowing Machine) trains the upper back using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/rowing-with-rowing-machine.mp4 5 yes no https://metalstrength.fit/exercises/runners-stretch/ 2026-09-19 https://metalstrength.fit/exercises/runners-stretch.webp https://metalstrength.fit/exercises/runners-stretch.webp Runners Stretch The Runners Stretch trains the glutes using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/runners-stretch.mp4 3 yes no https://metalstrength.fit/exercises/scissors-advanced/ 2026-09-19 https://metalstrength.fit/exercises/scissors-advanced.webp https://metalstrength.fit/exercises/scissors-advanced.webp Scissors (Advanced) The Scissors (Advanced) trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/scissors-advanced.mp4 3 yes no https://metalstrength.fit/exercises/seated-in-out-leg-raise-on-floor/ 2026-09-19 https://metalstrength.fit/exercises/seated-in-out-leg-raise-on-floor.webp https://metalstrength.fit/exercises/seated-in-out-leg-raise-on-floor.webp Seated in Out Leg Raise on Floor The Seated in Out Leg Raise on Floor trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/seated-in-out-leg-raise-on-floor.mp4 3 yes no https://metalstrength.fit/exercises/seated-shoulder-flexor-depresor-retractor-stretch-bent-knee/ 2026-09-19 https://metalstrength.fit/exercises/seated-shoulder-flexor-depresor-retractor-stretch-bent-knee.webp https://metalstrength.fit/exercises/seated-shoulder-flexor-depresor-retractor-stretch-bent-knee.webp Seated Shoulder Flexor Depresor Retractor Stretch Bent Knee The Seated Shoulder Flexor Depresor Retractor Stretch Bent Knee trains the front delts using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/seated-shoulder-flexor-depresor-retractor-stretch-bent-knee.mp4 3 yes no https://metalstrength.fit/exercises/seated-twist-straight-arm/ 2026-09-19 https://metalstrength.fit/exercises/seated-twist-straight-arm.webp https://metalstrength.fit/exercises/seated-twist-straight-arm.webp Seated Twist (Straight Arm) The Seated Twist (Straight Arm) trains the obliques using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/seated-twist-straight-arm.mp4 3 yes no https://metalstrength.fit/exercises/seated-wide-angle-pose-sequence/ 2026-09-19 https://metalstrength.fit/exercises/seated-wide-angle-pose-sequence.webp https://metalstrength.fit/exercises/seated-wide-angle-pose-sequence.webp Seated Wide Angle Pose Sequence The Seated Wide Angle Pose Sequence trains the lower back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/seated-wide-angle-pose-sequence.mp4 3 yes no https://metalstrength.fit/exercises/side-bridge-with-bent-leg/ 2026-09-19 https://metalstrength.fit/exercises/side-bridge-with-bent-leg.webp https://metalstrength.fit/exercises/side-bridge-with-bent-leg.webp Side Bridge with Bent Leg The Side Bridge with Bent Leg trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/side-bridge-with-bent-leg.mp4 3 yes no https://metalstrength.fit/exercises/side-lying-hip-adduction-left/ 2026-09-19 https://metalstrength.fit/exercises/side-lying-hip-adduction-left.webp https://metalstrength.fit/exercises/side-lying-hip-adduction-left.webp Side Lying Hip Adduction (Left) The Side Lying Hip Adduction (Left) trains the obliques using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/side-lying-hip-adduction-left.mp4 3 yes no https://metalstrength.fit/exercises/side-to-side-hop/ 2026-09-19 https://metalstrength.fit/exercises/side-to-side-hop.webp https://metalstrength.fit/exercises/side-to-side-hop.webp Side to Side Hop The Side to Side Hop trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/side-to-side-hop.mp4 5 yes no https://metalstrength.fit/exercises/single-leg-hip-bridge-straight-leg/ 2026-09-19 https://metalstrength.fit/exercises/single-leg-hip-bridge-straight-leg.webp https://metalstrength.fit/exercises/single-leg-hip-bridge-straight-leg.webp Single Leg Hip Bridge (Straight Leg) The Single Leg Hip Bridge (Straight Leg) trains the glutes using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/single-leg-hip-bridge-straight-leg.mp4 3 yes no https://metalstrength.fit/exercises/single-leg-stretch-bent-knee/ 2026-09-19 https://metalstrength.fit/exercises/single-leg-stretch-bent-knee.webp https://metalstrength.fit/exercises/single-leg-stretch-bent-knee.webp Single Leg Stretch (Bent Knee) The Single Leg Stretch (Bent Knee) trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/single-leg-stretch-bent-knee.mp4 3 yes no https://metalstrength.fit/exercises/sit-wall/ 2026-09-19 https://metalstrength.fit/exercises/sit-wall.webp https://metalstrength.fit/exercises/sit-wall.webp Sit (Wall) The Sit (Wall) trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/sit-wall.mp4 2 yes no https://metalstrength.fit/exercises/sitting-scapular-adduction/ 2026-09-19 https://metalstrength.fit/exercises/sitting-scapular-adduction.webp https://metalstrength.fit/exercises/sitting-scapular-adduction.webp Sitting Scapular Adduction The Sitting Scapular Adduction trains the adductors using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/sitting-scapular-adduction.mp4 4 yes no https://metalstrength.fit/exercises/sitting-scapular-adduction-version-2/ 2026-09-19 https://metalstrength.fit/exercises/sitting-scapular-adduction-version-2.webp https://metalstrength.fit/exercises/sitting-scapular-adduction-version-2.webp Sitting Scapular Adduction (Version 2) The Sitting Scapular Adduction (Version 2) trains the adductors using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/sitting-scapular-adduction-version-2.mp4 4 yes no https://metalstrength.fit/exercises/skater/ 2026-09-19 https://metalstrength.fit/exercises/skater.webp https://metalstrength.fit/exercises/skater.webp Skater The Skater trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/skater.mp4 3 yes no https://metalstrength.fit/exercises/sled-45-degrees-one-leg-press/ 2026-09-19 https://metalstrength.fit/exercises/sled-45-degrees-one-leg-press.webp https://metalstrength.fit/exercises/sled-45-degrees-one-leg-press.webp Sled 45 Degrees One Leg Press The Sled 45 Degrees One Leg Press trains the quadriceps using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/sled-45-degrees-one-leg-press.mp4 3 yes no https://metalstrength.fit/exercises/sled-calf-press-on-leg-press/ 2026-09-19 https://metalstrength.fit/exercises/sled-calf-press-on-leg-press.webp https://metalstrength.fit/exercises/sled-calf-press-on-leg-press.webp Sled Calf Press on Leg Press The Sled Calf Press on Leg Press trains the calves using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/sled-calf-press-on-leg-press.mp4 3 yes no https://metalstrength.fit/exercises/sled-full-hack-squat/ 2026-09-19 https://metalstrength.fit/exercises/sled-full-hack-squat.webp https://metalstrength.fit/exercises/sled-full-hack-squat.webp Sled Full Hack Squat The Sled Full Hack Squat trains the quadriceps using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/sled-full-hack-squat.mp4 3 yes no https://metalstrength.fit/exercises/slopes-towards-stretch/ 2026-09-19 https://metalstrength.fit/exercises/slopes-towards-stretch.webp https://metalstrength.fit/exercises/slopes-towards-stretch.webp Slopes Towards Stretch The Slopes Towards Stretch trains the lats using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/slopes-towards-stretch.mp4 3 yes no https://metalstrength.fit/exercises/smith-bench-press/ 2026-09-19 https://metalstrength.fit/exercises/smith-bench-press.webp https://metalstrength.fit/exercises/smith-bench-press.webp Smith Bench Press The Smith Bench Press trains the chest using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/smith-bench-press.mp4 3 yes no https://metalstrength.fit/exercises/smith-chair-squat/ 2026-09-19 https://metalstrength.fit/exercises/smith-chair-squat.webp https://metalstrength.fit/exercises/smith-chair-squat.webp Smith Chair Squat The Smith Chair Squat trains the quadriceps using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/smith-chair-squat.mp4 3 yes no https://metalstrength.fit/exercises/smith-deadlift/ 2026-09-19 https://metalstrength.fit/exercises/smith-deadlift.webp https://metalstrength.fit/exercises/smith-deadlift.webp Smith Deadlift The Smith Deadlift trains the lower back using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/smith-deadlift.mp4 3 yes no https://metalstrength.fit/exercises/smith-front-squat-clean-grip/ 2026-09-19 https://metalstrength.fit/exercises/smith-front-squat-clean-grip.webp https://metalstrength.fit/exercises/smith-front-squat-clean-grip.webp Smith Front Squat (Clean Grip) The Smith Front Squat (Clean Grip) trains the quadriceps using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/smith-front-squat-clean-grip.mp4 3 yes no https://metalstrength.fit/exercises/smith-hip-thrust/ 2026-09-19 https://metalstrength.fit/exercises/smith-hip-thrust.webp https://metalstrength.fit/exercises/smith-hip-thrust.webp Smith Hip Thrust The Smith Hip Thrust trains the glutes using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/smith-hip-thrust.mp4 3 yes no https://metalstrength.fit/exercises/smith-incline-bench-press/ 2026-09-19 https://metalstrength.fit/exercises/smith-incline-bench-press.webp https://metalstrength.fit/exercises/smith-incline-bench-press.webp Smith Incline Bench Press The Smith Incline Bench Press trains the chest using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/smith-incline-bench-press.mp4 3 yes no https://metalstrength.fit/exercises/smith-leg-press/ 2026-09-19 https://metalstrength.fit/exercises/smith-leg-press.webp https://metalstrength.fit/exercises/smith-leg-press.webp Smith Leg Press The Smith Leg Press trains the quadriceps using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/smith-leg-press.mp4 3 yes no https://metalstrength.fit/exercises/smith-one-leg-floor-calf-raise/ 2026-09-19 https://metalstrength.fit/exercises/smith-one-leg-floor-calf-raise.webp https://metalstrength.fit/exercises/smith-one-leg-floor-calf-raise.webp Smith One Leg Floor Calf Raise The Smith One Leg Floor Calf Raise trains the calves using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/smith-one-leg-floor-calf-raise.mp4 3 yes no https://metalstrength.fit/exercises/smith-rear-lunge-version-2/ 2026-09-19 https://metalstrength.fit/exercises/smith-rear-lunge-version-2.webp https://metalstrength.fit/exercises/smith-rear-lunge-version-2.webp Smith Rear Lunge (Version 2) The Smith Rear Lunge (Version 2) trains the quadriceps using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/smith-rear-lunge-version-2.mp4 3 yes no https://metalstrength.fit/exercises/smith-reverse-calf-raises/ 2026-09-19 https://metalstrength.fit/exercises/smith-reverse-calf-raises.webp https://metalstrength.fit/exercises/smith-reverse-calf-raises.webp Smith Reverse Calf Raises The Smith Reverse Calf Raises trains the calves using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/smith-reverse-calf-raises.mp4 3 yes no https://metalstrength.fit/exercises/smith-seated-shoulder-press/ 2026-09-19 https://metalstrength.fit/exercises/smith-seated-shoulder-press.webp https://metalstrength.fit/exercises/smith-seated-shoulder-press.webp Smith Seated Shoulder Press The Smith Seated Shoulder Press trains the front delts using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/smith-seated-shoulder-press.mp4 3 yes no https://metalstrength.fit/exercises/smith-single-leg-split-squat/ 2026-09-19 https://metalstrength.fit/exercises/smith-single-leg-split-squat.webp https://metalstrength.fit/exercises/smith-single-leg-split-squat.webp Smith Single Leg Split Squat The Smith Single Leg Split Squat trains the quadriceps using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/smith-single-leg-split-squat.mp4 3 yes no https://metalstrength.fit/exercises/smith-standing-leg-calf-raise/ 2026-09-19 https://metalstrength.fit/exercises/smith-standing-leg-calf-raise.webp https://metalstrength.fit/exercises/smith-standing-leg-calf-raise.webp Smith Standing Leg Calf Raise The Smith Standing Leg Calf Raise trains the calves using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/smith-standing-leg-calf-raise.mp4 3 yes no https://metalstrength.fit/exercises/smith-sumo-deadlift/ 2026-09-19 https://metalstrength.fit/exercises/smith-sumo-deadlift.webp https://metalstrength.fit/exercises/smith-sumo-deadlift.webp Smith Sumo Deadlift The Smith Sumo Deadlift trains the lower back using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/smith-sumo-deadlift.mp4 3 yes no https://metalstrength.fit/exercises/smith-sumo-squat/ 2026-09-19 https://metalstrength.fit/exercises/smith-sumo-squat.webp https://metalstrength.fit/exercises/smith-sumo-squat.webp Smith Sumo Squat The Smith Sumo Squat trains the quadriceps using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/smith-sumo-squat.mp4 3 yes no https://metalstrength.fit/exercises/smith-toe-raise/ 2026-09-19 https://metalstrength.fit/exercises/smith-toe-raise.webp https://metalstrength.fit/exercises/smith-toe-raise.webp Smith Toe Raise The Smith Toe Raise trains the calves using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/smith-toe-raise.mp4 3 yes no https://metalstrength.fit/exercises/spell-caster/ 2026-09-19 https://metalstrength.fit/exercises/spell-caster.webp https://metalstrength.fit/exercises/spell-caster.webp Spell Caster The Spell Caster trains the core using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/spell-caster.mp4 3 yes no https://metalstrength.fit/exercises/spinal-stretch-on-stability-ball/ 2026-09-19 https://metalstrength.fit/exercises/spinal-stretch-on-stability-ball.webp https://metalstrength.fit/exercises/spinal-stretch-on-stability-ball.webp Spinal Stretch (on Stability Ball) The Spinal Stretch (on Stability Ball) trains the lower back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/spinal-stretch-on-stability-ball.mp4 3 yes no https://metalstrength.fit/exercises/squat-on-bosu-ball/ 2026-09-19 https://metalstrength.fit/exercises/squat-on-bosu-ball.webp https://metalstrength.fit/exercises/squat-on-bosu-ball.webp Squat on BOSU Ball The Squat on BOSU Ball trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/squat-on-bosu-ball.mp4 3 yes no https://metalstrength.fit/exercises/standing-air-bike/ 2026-09-19 https://metalstrength.fit/exercises/standing-air-bike.webp https://metalstrength.fit/exercises/standing-air-bike.webp Standing Air Bike The Standing Air Bike trains the obliques using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/standing-air-bike.mp4 5 yes no https://metalstrength.fit/exercises/standing-pelvic-tilt/ 2026-09-19 https://metalstrength.fit/exercises/standing-pelvic-tilt.webp https://metalstrength.fit/exercises/standing-pelvic-tilt.webp Standing Pelvic Tilt The Standing Pelvic Tilt trains the lower back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/standing-pelvic-tilt.mp4 3 yes no https://metalstrength.fit/exercises/standing-reach-up-back-rotation-stretch/ 2026-09-19 https://metalstrength.fit/exercises/standing-reach-up-back-rotation-stretch.webp https://metalstrength.fit/exercises/standing-reach-up-back-rotation-stretch.webp Standing Reach Up Back Rotation Stretch The Standing Reach Up Back Rotation Stretch trains the lats using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/standing-reach-up-back-rotation-stretch.mp4 3 yes no https://metalstrength.fit/exercises/standing-scapular-rotation/ 2026-09-19 https://metalstrength.fit/exercises/standing-scapular-rotation.webp https://metalstrength.fit/exercises/standing-scapular-rotation.webp Standing Scapular Rotation The Standing Scapular Rotation trains the serratus using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/standing-scapular-rotation.mp4 5 yes no https://metalstrength.fit/exercises/standing-side-bend-bent-arm/ 2026-09-19 https://metalstrength.fit/exercises/standing-side-bend-bent-arm.webp https://metalstrength.fit/exercises/standing-side-bend-bent-arm.webp Standing Side Bend (Bent Arm) The Standing Side Bend (Bent Arm) trains the obliques using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/standing-side-bend-bent-arm.mp4 5 yes no https://metalstrength.fit/exercises/standing-wheel-rollout/ 2026-09-19 https://metalstrength.fit/exercises/standing-wheel-rollout.webp https://metalstrength.fit/exercises/standing-wheel-rollout.webp Standing Wheel Rollout The Standing Wheel Rollout trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/standing-wheel-rollout.mp4 3 yes no https://metalstrength.fit/exercises/starfish-crunch-beginner/ 2026-09-19 https://metalstrength.fit/exercises/starfish-crunch-beginner.webp https://metalstrength.fit/exercises/starfish-crunch-beginner.webp Starfish Crunch (Beginner) The Starfish Crunch (Beginner) trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/starfish-crunch-beginner.mp4 5 yes no https://metalstrength.fit/exercises/static-position-lying-back-with-pad/ 2026-09-19 https://metalstrength.fit/exercises/static-position-lying-back-with-pad.webp https://metalstrength.fit/exercises/static-position-lying-back-with-pad.webp Static Position Lying Back with Pad The Static Position Lying Back with Pad trains the lower back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/static-position-lying-back-with-pad.mp4 2 yes no https://metalstrength.fit/exercises/static-position-lying-front/ 2026-09-19 https://metalstrength.fit/exercises/static-position-lying-front.webp https://metalstrength.fit/exercises/static-position-lying-front.webp Static Position Lying Front The Static Position Lying Front trains the lower back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/static-position-lying-front.mp4 2 yes no https://metalstrength.fit/exercises/static-position-seated-back/ 2026-09-19 https://metalstrength.fit/exercises/static-position-seated-back.webp https://metalstrength.fit/exercises/static-position-seated-back.webp Static Position Seated Back The Static Position Seated Back trains the lower back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/static-position-seated-back.mp4 2 yes no https://metalstrength.fit/exercises/static-position-seated-back-with-pad/ 2026-09-19 https://metalstrength.fit/exercises/static-position-seated-back-with-pad.webp https://metalstrength.fit/exercises/static-position-seated-back-with-pad.webp Static Position Seated Back with Pad The Static Position Seated Back with Pad trains the lower back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/static-position-seated-back-with-pad.mp4 2 yes no https://metalstrength.fit/exercises/static-position-standing/ 2026-09-19 https://metalstrength.fit/exercises/static-position-standing.webp https://metalstrength.fit/exercises/static-position-standing.webp Static Position Standing The Static Position Standing trains the lower back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/static-position-standing.mp4 2 yes no https://metalstrength.fit/exercises/stationary-bike-run-version-3/ 2026-09-19 https://metalstrength.fit/exercises/stationary-bike-run-version-3.webp https://metalstrength.fit/exercises/stationary-bike-run-version-3.webp Stationary Bike Run (Version 3) The Stationary Bike Run (Version 3) trains the quadriceps using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/stationary-bike-run-version-3.mp4 3 yes no https://metalstrength.fit/exercises/stepback-pulldown/ 2026-09-19 https://metalstrength.fit/exercises/stepback-pulldown.webp https://metalstrength.fit/exercises/stepback-pulldown.webp Stepback Pulldown The Stepback Pulldown trains the lats using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/stepback-pulldown.mp4 5 yes no https://metalstrength.fit/exercises/straight-leg-kickback-kneeling/ 2026-09-19 https://metalstrength.fit/exercises/straight-leg-kickback-kneeling.webp https://metalstrength.fit/exercises/straight-leg-kickback-kneeling.webp Straight Leg Kickback (Kneeling) The Straight Leg Kickback (Kneeling) trains the glutes using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/straight-leg-kickback-kneeling.mp4 3 yes no https://metalstrength.fit/exercises/suspender-weighted-inverted-row/ 2026-09-19 https://metalstrength.fit/exercises/suspender-weighted-inverted-row.webp https://metalstrength.fit/exercises/suspender-weighted-inverted-row.webp Suspender Weighted Inverted Row The Suspender Weighted Inverted Row trains the upper back using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/suspender-weighted-inverted-row.mp4 3 yes no https://metalstrength.fit/exercises/suspension-chest-press/ 2026-09-19 https://metalstrength.fit/exercises/suspension-chest-press.webp https://metalstrength.fit/exercises/suspension-chest-press.webp Suspension Chest Press The Suspension Chest Press trains the chest using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/suspension-chest-press.mp4 3 yes no https://metalstrength.fit/exercises/suspension-fly/ 2026-09-19 https://metalstrength.fit/exercises/suspension-fly.webp https://metalstrength.fit/exercises/suspension-fly.webp Suspension Fly The Suspension Fly trains the chest using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/suspension-fly.mp4 3 yes no https://metalstrength.fit/exercises/suspension-triceps-extension/ 2026-09-19 https://metalstrength.fit/exercises/suspension-triceps-extension.webp https://metalstrength.fit/exercises/suspension-triceps-extension.webp Suspension Triceps Extension The Suspension Triceps Extension trains the triceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/suspension-triceps-extension.mp4 3 yes no https://metalstrength.fit/exercises/swim-leg-circle/ 2026-09-19 https://metalstrength.fit/exercises/swim-leg-circle.webp https://metalstrength.fit/exercises/swim-leg-circle.webp Swim Leg Circle The Swim Leg Circle trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/swim-leg-circle.mp4 9 yes no https://metalstrength.fit/exercises/swimmer-kicks/ 2026-09-19 https://metalstrength.fit/exercises/swimmer-kicks.webp https://metalstrength.fit/exercises/swimmer-kicks.webp Swimmer Kicks The Swimmer Kicks trains the rear delts using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/swimmer-kicks.mp4 5 yes no https://metalstrength.fit/exercises/swimmer-kicks-version-2/ 2026-09-19 https://metalstrength.fit/exercises/swimmer-kicks-version-2.webp https://metalstrength.fit/exercises/swimmer-kicks-version-2.webp Swimmer Kicks (Version 2) The Swimmer Kicks (Version 2) trains the glutes using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/swimmer-kicks-version-2.mp4 5 yes no https://metalstrength.fit/exercises/table-top-bridge/ 2026-09-19 https://metalstrength.fit/exercises/table-top-bridge.webp https://metalstrength.fit/exercises/table-top-bridge.webp Table Top Bridge The Table Top Bridge trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/table-top-bridge.mp4 4 yes no https://metalstrength.fit/exercises/v-up-down-with-stability-ball/ 2026-09-19 https://metalstrength.fit/exercises/v-up-down-with-stability-ball.webp https://metalstrength.fit/exercises/v-up-down-with-stability-ball.webp V Up Down (with Stability Ball) The V Up Down (with Stability Ball) trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/v-up-down-with-stability-ball.mp4 4 yes no https://metalstrength.fit/exercises/v-up-with-clap/ 2026-09-19 https://metalstrength.fit/exercises/v-up-with-clap.webp https://metalstrength.fit/exercises/v-up-with-clap.webp V Up with Clap The V Up with Clap trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/v-up-with-clap.mp4 3 yes no https://metalstrength.fit/exercises/vertical-leg-raise-on-parallel-bars/ 2026-09-19 https://metalstrength.fit/exercises/vertical-leg-raise-on-parallel-bars.webp https://metalstrength.fit/exercises/vertical-leg-raise-on-parallel-bars.webp Vertical Leg Raise (on Parallel Bars) The Vertical Leg Raise (on Parallel Bars) trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/vertical-leg-raise-on-parallel-bars.mp4 3 yes no https://metalstrength.fit/exercises/walk-elliptical-cross-trainer/ 2026-09-19 https://metalstrength.fit/exercises/walk-elliptical-cross-trainer.webp https://metalstrength.fit/exercises/walk-elliptical-cross-trainer.webp Walk Elliptical Cross Trainer The Walk Elliptical Cross Trainer trains the quadriceps using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/walk-elliptical-cross-trainer.mp4 3 yes no https://metalstrength.fit/exercises/walking/ 2026-09-19 https://metalstrength.fit/exercises/walking.webp https://metalstrength.fit/exercises/walking.webp Walking The Walking trains the quadriceps using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/walking.mp4 5 yes no https://metalstrength.fit/exercises/walking-on-incline-treadmill/ 2026-09-19 https://metalstrength.fit/exercises/walking-on-incline-treadmill.webp https://metalstrength.fit/exercises/walking-on-incline-treadmill.webp Walking on Incline Treadmill The Walking on Incline Treadmill trains the quadriceps using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/walking-on-incline-treadmill.mp4 5 yes no https://metalstrength.fit/exercises/walking-on-stepmill/ 2026-09-19 https://metalstrength.fit/exercises/walking-on-stepmill.webp https://metalstrength.fit/exercises/walking-on-stepmill.webp Walking on Stepmill The Walking on Stepmill trains the quadriceps using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/walking-on-stepmill.mp4 3 yes no https://metalstrength.fit/exercises/walking-on-treadmill/ 2026-09-19 https://metalstrength.fit/exercises/walking-on-treadmill.webp https://metalstrength.fit/exercises/walking-on-treadmill.webp Walking on Treadmill The Walking on Treadmill trains the quadriceps using a machine. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/walking-on-treadmill.mp4 5 yes no https://metalstrength.fit/exercises/weighted-dumbbell-crunch-hands-overhead/ 2026-09-19 https://metalstrength.fit/exercises/weighted-dumbbell-crunch-hands-overhead.webp https://metalstrength.fit/exercises/weighted-dumbbell-crunch-hands-overhead.webp Weighted Dumbbell Crunch (Hands Overhead) The Weighted Dumbbell Crunch (Hands Overhead) trains the core using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/weighted-dumbbell-crunch-hands-overhead.mp4 3 yes no https://metalstrength.fit/exercises/weighted-dumbbell-crunch-hands-overhead-version-2/ 2026-09-19 https://metalstrength.fit/exercises/weighted-dumbbell-crunch-hands-overhead-version-2.webp https://metalstrength.fit/exercises/weighted-dumbbell-crunch-hands-overhead-version-2.webp Weighted Dumbbell Crunch (Hands Overhead) (Version 2) The Weighted Dumbbell Crunch (Hands Overhead) (Version 2) trains the core using a dumbbell. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/weighted-dumbbell-crunch-hands-overhead-version-2.mp4 3 yes no https://metalstrength.fit/exercises/weighted-plate-crunch-hands-overhead/ 2026-09-19 https://metalstrength.fit/exercises/weighted-plate-crunch-hands-overhead.webp https://metalstrength.fit/exercises/weighted-plate-crunch-hands-overhead.webp Weighted Plate Crunch (Hands Overhead) The Weighted Plate Crunch (Hands Overhead) trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/weighted-plate-crunch-hands-overhead.mp4 3 yes no https://metalstrength.fit/exercises/weighted-plate-crunch-hands-overhead-version-2/ 2026-09-19 https://metalstrength.fit/exercises/weighted-plate-crunch-hands-overhead-version-2.webp https://metalstrength.fit/exercises/weighted-plate-crunch-hands-overhead-version-2.webp Weighted Plate Crunch (Hands Overhead) (Version 2) The Weighted Plate Crunch (Hands Overhead) (Version 2) trains the core using your bodyweight. Set up carefully, move through the full range under control, and add resistance gradually as the movement becomes easy. https://metalstrength.fit/exercises/video/weighted-plate-crunch-hands-overhead-version-2.mp4 3 yes no https://metalstrength.fit/guides/2026-09-19 https://metalstrength.fit/guides/fundamentals/2026-09-19 https://metalstrength.fit/guides/programs/2026-09-19 https://metalstrength.fit/guides/technique/2026-09-19 https://metalstrength.fit/guides/hypertrophy/2026-09-19 https://metalstrength.fit/guides/strength/2026-09-19 https://metalstrength.fit/guides/body-parts/2026-09-19 https://metalstrength.fit/guides/nutrition/2026-09-19 https://metalstrength.fit/guides/fat-loss/2026-09-19 https://metalstrength.fit/guides/supplements/2026-09-19 https://metalstrength.fit/guides/recovery/2026-09-19 https://metalstrength.fit/guides/lifestyle/2026-09-19 https://metalstrength.fit/guides/how-to-choose-starting-weight/2026-09-19 https://metalstrength.fit/guides/reps-in-reserve-rpe/2026-09-19 https://metalstrength.fit/guides/compound-vs-isolation-exercises/2026-09-19 https://metalstrength.fit/guides/how-to-track-workouts/2026-09-19 https://metalstrength.fit/guides/full-range-of-motion/2026-09-19 https://metalstrength.fit/guides/when-to-use-a-lifting-belt/2026-09-19 https://metalstrength.fit/guides/sets-reps-and-rest/2026-09-19 https://metalstrength.fit/guides/training-frequency/2026-09-19 https://metalstrength.fit/guides/warm-up-and-cool-down/2026-09-19 https://metalstrength.fit/guides/gym-terminology/2026-09-19 https://metalstrength.fit/guides/free-weights-vs-machines/2026-09-19 https://metalstrength.fit/guides/how-long-should-a-workout-be/2026-09-19 https://metalstrength.fit/guides/how-to-measure-progress/2026-09-19 https://metalstrength.fit/guides/two-day-workout-routine/2026-09-19 https://metalstrength.fit/guides/three-day-workout-routine/2026-09-19 https://metalstrength.fit/guides/four-day-workout-routine/2026-09-19 https://metalstrength.fit/guides/five-day-workout-routine/2026-09-19 https://metalstrength.fit/guides/dumbbell-workout-program/2026-09-19 https://metalstrength.fit/guides/starting-strength/2026-09-19 https://metalstrength.fit/guides/stronglifts-5x5/2026-09-19 https://metalstrength.fit/guides/531-workout-program/2026-09-19 https://metalstrength.fit/guides/arnold-split/2026-09-19 https://metalstrength.fit/guides/calisthenics-vs-weights/2026-09-19 https://metalstrength.fit/guides/full-body-vs-split/2026-09-19 https://metalstrength.fit/guides/home-workout-no-equipment/2026-09-19 https://metalstrength.fit/guides/home-workouts-minimal-equipment/2026-09-19 https://metalstrength.fit/guides/push-pull-legs/2026-09-19 https://metalstrength.fit/guides/upper-lower-split/2026-09-19 https://metalstrength.fit/guides/full-body-workout/2026-09-19 https://metalstrength.fit/guides/bro-split/2026-09-19 https://metalstrength.fit/guides/5x5-strength-program/2026-09-19 https://metalstrength.fit/guides/best-beginner-workout-plan/2026-09-19 https://metalstrength.fit/guides/best-workout-split-for-muscle-gain/2026-09-19 https://metalstrength.fit/guides/how-to-build-a-workout-program/2026-09-19 https://metalstrength.fit/guides/bodyweight-training/2026-09-19 https://metalstrength.fit/guides/resistance-band-workout/2026-09-19 https://metalstrength.fit/guides/kettlebell-training/2026-09-19 https://metalstrength.fit/guides/romanian-deadlift-form/2026-09-19 https://metalstrength.fit/guides/lat-pulldown-form/2026-09-19 https://metalstrength.fit/guides/barbell-row-form/2026-09-19 https://metalstrength.fit/guides/lunge-form/2026-09-19 https://metalstrength.fit/guides/leg-press-form/2026-09-19 https://metalstrength.fit/guides/dumbbell-press-form/2026-09-19 https://metalstrength.fit/guides/first-pull-up-guide/2026-09-19 https://metalstrength.fit/guides/hip-thrust-form/2026-09-19 https://metalstrength.fit/guides/incline-bench-press-form/2026-09-19 https://metalstrength.fit/guides/dips-form/2026-09-19 https://metalstrength.fit/guides/bicep-curl-form/2026-09-19 https://metalstrength.fit/guides/bulgarian-split-squat-form/2026-09-19 https://metalstrength.fit/guides/plank-form/2026-09-19 https://metalstrength.fit/guides/squat-form/2026-09-19 https://metalstrength.fit/guides/bench-press-form/2026-09-19 https://metalstrength.fit/guides/deadlift-form/2026-09-19 https://metalstrength.fit/guides/overhead-press-form/2026-09-19 https://metalstrength.fit/guides/pull-ups-and-rows/2026-09-19 https://metalstrength.fit/guides/common-form-mistakes/2026-09-19 https://metalstrength.fit/guides/push-up-form/2026-09-19 https://metalstrength.fit/guides/rep-ranges-for-muscle-vs-strength/2026-09-19 https://metalstrength.fit/guides/mechanical-tension/2026-09-19 https://metalstrength.fit/guides/exercise-selection-for-hypertrophy/2026-09-19 https://metalstrength.fit/guides/specialization-phases/2026-09-19 https://metalstrength.fit/guides/newbie-gains/2026-09-19 https://metalstrength.fit/guides/how-long-to-build-muscle/2026-09-19 https://metalstrength.fit/guides/muscle-memory/2026-09-19 https://metalstrength.fit/guides/drop-sets/2026-09-19 https://metalstrength.fit/guides/supersets/2026-09-19 https://metalstrength.fit/guides/time-under-tension/2026-09-19 https://metalstrength.fit/guides/the-muscle-pump/2026-09-19 https://metalstrength.fit/guides/training-volume-for-muscle-growth/2026-09-19 https://metalstrength.fit/guides/training-to-failure/2026-09-19 https://metalstrength.fit/guides/mind-muscle-connection/2026-09-19 https://metalstrength.fit/guides/how-to-increase-bench-press/2026-09-19 https://metalstrength.fit/guides/how-to-increase-squat/2026-09-19 https://metalstrength.fit/guides/how-to-increase-deadlift/2026-09-19 https://metalstrength.fit/guides/grip-strength/2026-09-19 https://metalstrength.fit/guides/strength-plateaus/2026-09-19 https://metalstrength.fit/guides/big-three-lifts/2026-09-19 https://metalstrength.fit/guides/one-rep-max/2026-09-19 https://metalstrength.fit/guides/strength-standards-explained/2026-09-19 https://metalstrength.fit/guides/powerlifting-vs-bodybuilding-vs-weightlifting/2026-09-19 https://metalstrength.fit/guides/periodization/2026-09-19 https://metalstrength.fit/guides/deload-weeks/2026-09-19 https://metalstrength.fit/guides/how-to-build-bigger-shoulders/2026-09-19 https://metalstrength.fit/guides/how-to-build-bigger-calves/2026-09-19 https://metalstrength.fit/guides/how-to-train-core/2026-09-19 https://metalstrength.fit/guides/how-to-build-bigger-forearms/2026-09-19 https://metalstrength.fit/guides/how-to-get-bigger-arms/2026-09-19 https://metalstrength.fit/guides/how-to-build-a-bigger-chest/2026-09-19 https://metalstrength.fit/guides/how-to-build-bigger-glutes/2026-09-19 https://metalstrength.fit/guides/how-to-build-a-wider-back/2026-09-19 https://metalstrength.fit/guides/how-to-build-bigger-legs/2026-09-19 https://metalstrength.fit/guides/how-to-get-six-pack-abs/2026-09-19 https://metalstrength.fit/guides/meal-prep-for-lifters/2026-09-19 https://metalstrength.fit/guides/grocery-list-for-muscle-gain/2026-09-19 https://metalstrength.fit/guides/eating-out-while-cutting/2026-09-19 https://metalstrength.fit/guides/fiber-for-lifters/2026-09-19 https://metalstrength.fit/guides/alcohol-and-muscle-growth/2026-09-19 https://metalstrength.fit/guides/vegetarian-muscle-building/2026-09-19 https://metalstrength.fit/guides/lean-bulk/2026-09-19 https://metalstrength.fit/guides/high-protein-snacks/2026-09-19 https://metalstrength.fit/guides/macronutrients/2026-09-19 https://metalstrength.fit/guides/tdee-and-calories/2026-09-19 https://metalstrength.fit/guides/meal-timing-and-nutrient-timing/2026-09-19 https://metalstrength.fit/guides/pre-and-post-workout-nutrition/2026-09-19 https://metalstrength.fit/guides/bulking-diet/2026-09-19 https://metalstrength.fit/guides/hydration/2026-09-19 https://metalstrength.fit/guides/walking-for-fat-loss/2026-09-19 https://metalstrength.fit/guides/how-to-count-calories/2026-09-19 https://metalstrength.fit/guides/high-protein-fat-loss/2026-09-19 https://metalstrength.fit/guides/diet-breaks/2026-09-19 https://metalstrength.fit/guides/maintenance-after-weight-loss/2026-09-19 https://metalstrength.fit/guides/skinny-fat-guide/2026-09-19 https://metalstrength.fit/guides/how-to-lose-belly-fat/2026-09-19 https://metalstrength.fit/guides/how-to-get-toned/2026-09-19 https://metalstrength.fit/guides/reverse-dieting/2026-09-19 https://metalstrength.fit/guides/weight-loss-plateau/2026-09-19 https://metalstrength.fit/guides/bulking-vs-cutting/2026-09-19 https://metalstrength.fit/guides/intermittent-fasting-for-fat-loss/2026-09-19 https://metalstrength.fit/guides/calorie-deficit/2026-09-19 https://metalstrength.fit/guides/cardio-for-fat-loss/2026-09-19 https://metalstrength.fit/guides/body-recomposition/2026-09-19 https://metalstrength.fit/guides/hiit-workouts/2026-09-19 https://metalstrength.fit/guides/caffeine-for-training/2026-09-19 https://metalstrength.fit/guides/beta-alanine/2026-09-19 https://metalstrength.fit/guides/citrulline-malate/2026-09-19 https://metalstrength.fit/guides/vitamin-d/2026-09-19 https://metalstrength.fit/guides/magnesium/2026-09-19 https://metalstrength.fit/guides/fish-oil/2026-09-19 https://metalstrength.fit/guides/protein-powder/2026-09-19 https://metalstrength.fit/guides/pre-workout/2026-09-19 https://metalstrength.fit/guides/supplements-that-work/2026-09-19 https://metalstrength.fit/guides/bcaa-vs-eaa/2026-09-19 https://metalstrength.fit/guides/active-recovery/2026-09-19 https://metalstrength.fit/guides/foam-rolling/2026-09-19 https://metalstrength.fit/guides/breathing-and-bracing/2026-09-19 https://metalstrength.fit/guides/tendon-pain-from-lifting/2026-09-19 https://metalstrength.fit/guides/return-to-training-after-break/2026-09-19 https://metalstrength.fit/guides/should-you-work-out-when-sore/2026-09-19 https://metalstrength.fit/guides/shoulder-mobility-routine/2026-09-19 https://metalstrength.fit/guides/lower-back-pain-lifting/2026-09-19 https://metalstrength.fit/guides/muscle-recovery-and-doms/2026-09-19 https://metalstrength.fit/guides/sleep-and-muscle-growth/2026-09-19 https://metalstrength.fit/guides/rest-days-and-overtraining/2026-09-19 https://metalstrength.fit/guides/mobility-and-stretching/2026-09-19 https://metalstrength.fit/guides/best-way-to-recover-after-workouts/2026-09-19 https://metalstrength.fit/guides/injury-prevention/2026-09-19 https://metalstrength.fit/guides/stretching-before-or-after-workout/2026-09-19 https://metalstrength.fit/guides/training-while-sick/2026-09-19 https://metalstrength.fit/guides/gym-etiquette/2026-09-19 https://metalstrength.fit/guides/body-types-somatotypes/2026-09-19 https://metalstrength.fit/guides/does-lifting-stunt-growth/2026-09-19 https://metalstrength.fit/guides/best-time-of-day-to-work-out/2026-09-19 https://metalstrength.fit/guides/workout-consistency/2026-09-19 https://metalstrength.fit/guides/gym-confidence-for-beginners/2026-09-19 https://metalstrength.fit/guides/strength-training-for-women/2026-09-19 https://metalstrength.fit/guides/lifting-over-40/2026-09-19 https://metalstrength.fit/guides/weight-training-for-teenagers/2026-09-19 https://metalstrength.fit/privacy2026-09-19 https://metalstrength.fit/terms2026-09-19 https://metalstrength.fit/cookies2026-09-19 https://metalstrength.fit/disclaimer2026-09-19