Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
Medicine Ball Pushups	Push	Bodyweight	Intermediate	Medicine Ball	Chest, Arms, Core, Triceps
Lying Bicep Curls: E-Z Curl Bar Close-Grip	Pull	Bodybuilding	Intermediate	EZ Curl Bar, Cable Crossover Machine, Ab Mat	Arms, Biceps, Triceps
Barbell Shoulder Push Press: Standing, Split Stance	Push	Bodybuilding	Athletic	Barbell Bar, Fat Gripz, Squat Rack	Shoulders, Chest, Arms, Upper, Triceps
Front Raises: E-Z Curl Bar, Pronated-Grip	Pull	Bodybuilding	Intermediate	EZ Curl Bar, Fat Gripz	Shoulders, Arms, Anterior
Pull-Ups: Machine, Assisted, Close-Grip	Pull	Pull Ups	Beginner	Weight Assisted Chin-Up Machine	Back, Arms, Lats, Upper, Biceps
Reverse Lunge w Curl	N/A	Dumbbell	Intermediate	Hex Dumbbells (pair)	Legs, Arms, Biceps, Hamstrings
Dips: Machine, Assisted	Push	Bodyweight	Beginner	Weight Assisted Dip Machine	Chest, Arms, Back, Triceps
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
Reverse Crunches: Shins on Stability Ball	Pull	Exercise Ball	Intermediate	Ab Mat, Swiss Ball	Core, Legs, Back, Hips, Arms, Lower
Bicep Curls: Standing, Barbell, Close-Grip	Pull	Bodybuilding	Intermediate	Barbell Bar, Fat Gripz	Arms, Biceps, Triceps
Bent Over Dumbbell Flys	Pull	Dumbbell	Intermediate	Dumbbells	Arms, Shoulders, Back, Lateral, Lats
Push-up on Wall	Push	Bodyweight	Beginner	None required	Chest, Arms, Back, Triceps, Upper
SS: Toes Pushes & Alligator Walks		Bodyweight	Intermediate	None required	Legs, Arms, Core, Calves, Triceps
Push Ups - Alternating Hand Release on Medicine Ball	N/A	Bodyweight	Athletic	None required	Chest, Arms, Triceps, Biceps
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
SS: Dip with Upright Hamstring Curls	Push	Bodyweight	Intermediate	None required	Arms, Legs, Core, Triceps, Hamstrings
Incline Curl	Pull	Dumbbell	Beginner	Incline Bench, Dumbbells	Arms, Biceps, Forearms
Straight Arm Pulldown	Push	Core	Intermediate	None required	Core, Back, Arms, Lats, Triceps
Crab Walk Push Up	Push	Bodyweight	Intermediate	None required	Chest, Arms, Core, Triceps
Seated Rows: Machine, Close-Grip	Pull	Bodybuilding	Beginner	Fat Gripz, Seated Row Machine	Back, Arms, Biceps
Side Lateral Raises: Leaning, Single-Arm, Dumbbell	Pull	Bodybuilding	Intermediate	Dumbbells, Fat Gripz	Shoulders, Arms, Triceps
Regular Grip Push-up	Push	Bodyweight	Beginner	None required	Chest, Arms, Core, Triceps
Dumbbell Front Raise: Pronated-Grip, Alternating	Pull	Dumbbell	Intermediate	Fat Gripz, Dumbbells	Shoulders, Arms, Anterior
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