An advanced core exercise, use the standing ab wheel rollout only after you have mastered the walkout, front plank, and wheel rollout on your knees.
Tag: pectoralis major
An advanced bodyweight exercise, the bodyweight fly (aka rollout fly) can be an isolation or compound exercise depending on whether you extend your elbows.
The incline dumbbell front raise is an isolation exercise that targets your anterior deltoid. Your lateral deltoid and upper chest are the main synergists.
A compound exercise, the kettlebell swing is great for cardio circuits, developing functional strength, and strengthening your posterior chain muscles.
The bent-over one-arm cable pull is great for developing unilateral upper-body strength and warming up your latissimus dorsi at the start of a back workout.
The decline bent-arm barbell pullover is one of few exercises that targets both your lats and your lower pecs, which are usually trained separately.
Invented by 6-time Mr. Olympia Dorian Yates, the underhand Yates row is a modified barbell row with an upright posture and shorter range of motion.
Targeting your pecs, anterior deltoids, triceps, and elbow flexors, the isometric wiper is a compound bodyweight exercise, good for burning out your chest.
The straight-back seated cable row is a major compound pulling exercise with which you can build serious upper-body strength and muscle mass.
Learn how to properly perform the cable front raise, a shoulder isolation exercise that mainly works your anterior and lateral deltoids and upper pecs.
The stability ball push-up doesn't build mass; however, it does recruit more stabilizers and provide a better functional and core workout than the push-up.
The barbell rollout is an great auxiliary core exercise that targets your iliopsoas (hip flexors), not your rectus abdominis (which acts as a stabilizer).