The classic compound exercise that works your lower back, glutes, hamstrings, quads and traps. Deadlifts are one of the most effective exercises for building full body strength.


Bent-over barbell row

Primarily targets your upper and middle back, biceps and shoulders. Doing this exercise can strengthen your upper body and improve your postural stability.


Lat pulldowns

Lat pulldowns primarily work your latissimus dorsi (lats). A great choice to strengthen your lats as part of a back and biceps workout. Contributes to the V-shaped back.



You are lifting your own bodyweight, and this exercises engages your back and biceps, as well as your core and shoulders. Chin-ups are a compound exercise for upper body strength.


Preacher curls

Performed using a preacher curl bench, this is an effective exercise for isolating your biceps. The bench prevents the use of momentum to assist in the curl.


Bicep curls

Easy to perform at home or at the gym – all you need is a set of dumbbells! The standing position engages your core moreso than seated bicep workouts.