Exercise Library

Expert guides for every exercise in SHFT. Learn proper form, muscles worked, and how to program each movement.

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Barbell Row

Cable Row

Chest-Supported Row

Dumbbell Row

Machine Row

Pendlay Row

Bicep

Barbell Curl

Cable Curl

Dumbbell Curl

Hammer Curl

Incline Dumbbell Curl

Preacher Curl

Chest

Barbell Bench Press

Cable Chest Press

Cable Fly

Dips

Dumbbell Bench Press

Dumbbell Fly

Incline Barbell Press

Incline Dumbbell Press

Low Cable Fly

Machine Chest Press

Pec Deck

Push-Up

Weighted Dip

Core

Ab Wheel Rollout

Cable Crunch

Dead Bug

Hanging Leg Raise

Overhead Carry

Pallof Press

Plank

Suitcase Carry

Deltoid

Cable Lateral Raise

Lateral Raise

Deltoids

Front Raise

Machine Lateral Raise

Front Deltoid

Arnold Press

Barbell Overhead Press

Dumbbell Shoulder Press

Front Delts

Landmine Press

Machine Shoulder Press

Push Press

Glute

Cable Kickback

Glute Bridge

Hip Abduction Machine

Hip Thrust

Hamstring

Barbell Deadlift

Dumbbell Romanian Deadlift

Good Morning

Kettlebell Swing

Lying Leg Curl

Nordic Curl

Romanian Deadlift

Seated Leg Curl

Sumo Deadlift

Trap Bar Deadlift

Lat

Cable Pulldown

Cable Pullover

Chin-Up

Dumbbell Pullover

Lat Pulldown

Neutral Grip Pull-Up

Pull-Up

Straight-Arm Pulldown

Latissimus Dorsi

Machine Lat Pulldown

Lats

Weighted Chin-Up

Weighted Pull-Up

Quadriceps

Back Squat

Box Squat

Bulgarian Split Squat

Front Squat

Goblet Squat

Hack Squat

Leg Extension

Leg Press

Single-Leg Extension

Rear Deltoid

Face Pull

Reverse Fly

Reverse Pec Deck

Trapezius

Farmer Carry

Trap Bar Carry

Tricep

Close-Grip Bench Press

Dumbbell Kickback

Overhead Tricep Extension

Skull Crusher

Tricep Pushdown

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