Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
Seated Rows: Neutral-Grip, Single-Arm, D-Handle	Pull	Bodybuilding	Intermediate	Single D Handle Attachment, Fat Gripz, Lifting Straps, Row Machine	Back, Arms, Lats, Lower, Biceps
Medicine Ball Pushups	Push	Bodyweight	Intermediate	Medicine Ball	Chest, Arms, Core, Triceps
Reverse Crunches: Shins on Stability Ball	Pull	Exercise Ball	Intermediate	Ab Mat, Swiss Ball	Core, Legs, Back, Hips, Arms, Lower
Lat Pull-Downs: Neutral-Grip	Pull	Bodybuilding	Intermediate	Fat Gripz, Lifting Straps, Lat Bar Attachment	Back, Arms, Lats, Upper, Biceps
3-Way Arm Raise	Pull	Dumbbell	Intermediate	Dumbbells	Arms, Shoulders
Incline Curl	Pull	Dumbbell	Beginner	Incline Bench, Dumbbells	Arms, Biceps, Forearms
Lat Pull-Downs: Neutral-Grip, Single-Arm, D-Handle	Pull	Bodyweight	Intermediate	Single D Handle Attachment, Fat Gripz, Lat / Mid Row Machine	Back, Arms, Lats, Biceps
Preacher Curls: Dumbbell, Single Arm	Pull	Bodybuilding	Intermediate	Dumbbells, Fat Gripz, Preacher Curl Bench	Arms, Biceps, Triceps
Tricep Pulldown	Pull	Bodybuilding	Beginner	Revolving V Bar Attachment, Tricep Rope Attachment (Double Grip)	Arms, Triceps, Forearms
Barbell Shoulder Press	Push	Bodybuilding	Beginner	None required	Shoulders, Arms, Anterior, Posterior, Triceps
Bent-Over Dumbbell Row: Neutral-Grip	Pull	Dumbbell	Intermediate	Dumbbells, Fat Gripz	Back, Arms, Lower
Stationary Side Lunge and Regular Grip Bicep Curl	Pull	Bodybuilding	Beginner	None required	Legs, Arms, Core, Biceps
Overhead 'Round the World	N/A	Dumbbell	Intermediate	Barbell Plate, Dumbbells	Arms, Shoulders, Anterior
Dips: Body Weight.	Push	Bodyweight	Athletic	Dip Station	Chest, Arms, Back, Triceps
Overhead Biceps Concentration Curl	Pull	Bodybuilding	Beginner	None required	Arms, Biceps, Forearms
Push Ups - Alternating Hand Release on Medicine Ball	N/A	Bodyweight	Athletic	None required	Chest, Arms, Triceps, Biceps
Lying Bicep Curls: E-Z Curl Bar Close-Grip	Pull	Bodybuilding	Intermediate	EZ Curl Bar, Cable Crossover Machine, Ab Mat	Arms, Biceps, Triceps
Ropes (Single) And Alternating	N/A	Cardio	Athletic	Battle Ropes	Arms, Core
Bent over dumbbell row	Pull	Dumbbell	Beginner	Dumbbells	Arms, Shoulders, Back, Lats
Bench Dips: Feet On Bench, Body Weight	Push	Bodyweight	Athletic	Flat Bench, Wooden Plyo Box	Arms, Chest, Triceps
Weighted Punch	N/A	Dumbbell	Intermediate	Dumbbells	Arms, Core, Obliques
Jumping Jacks	N/A	Bodyweight	Beginner	None required	Arms, Legs
Kinesis Standing Lat Interval	N/A	Cardio	Intermediate	None required	Back, Arms, Core, Legs, Upper
Dumbbell Front Raise: Supinated-Grip, Alternating	Pull	Dumbbell	Intermediate	Fat Gripz, Dumbbells	Shoulders, Arms, Anterior
Tricep Kickbacks: Standing, Two-Arm	Push	Bodybuilding	Beginner	Dumbbells, Fat Gripz	Arms, Triceps, Biceps