The cable vertical Pallof press is a brilliant functional exercise for strengthening your core’s ability to resist lateral flexion forces. Use it to develop a...
The cable horizontal Pallof press is a very effective functional exercise to use to strengthen your core’s ability to resist rotational or twisting forces.
The side-lying biceps bodyweight curl is a poor exercise. However, it can help you to work your biceps in the absence of dumbbells and barbells.
The side plank hip adduction is a decent exercise that you can use at home to strengthen your core and work your inner thighs.
The elbow lift is a poor exercise. Use it only if you do not have the resources to do better, more effective back exercises, such as the barbell row.
The biceps leg curl is a poor exercise, with a limited range of motion. Use it only as a last resort if you do not have anything else to curl.
The one-arm towel row is a bodyweight exercise that you can use if you can’t make it to the gym and do not have access to dumbbells or a barbell.
The standing twisting cable row is great for developing unilateral upper-body strength, as well as improving core strength and stability.
Learn how to properly perform the standing cable rear delt row with rope, a brilliant exercise for building your posterior deltoids and middle back.
Use the dumbbell one-arm reverse wrist curl to build your forearms. However, don't go very heavy, as your wrists are not designed to curl heavy weights.
Tone your inner thighs with the cable hip adduction, an isolation and pull exercise that targets your hip adductors (adductor magnus, longus, and brevis).
Targeting your obliques, the hanging windshield wiper is an advanced exercise for strengthening your core and the twisting movement pattern of your body.