Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
Tricep Extension on Chair	Push	Bodyweight	Intermediate	None required	Arms, Back, Triceps, Upper
Finisher Matrix	Pull	Bodyweight	Athletic	None required	Arms
Standing Bicep Curls Using A Pilates Ball	Pull	Bodybuilding	Beginner	None required	Arms, Biceps
Tripod Row Opposite Knee Tuck	Pull	Core	Elite	Single Cable Grip Attachment	Core, Arms, Back, Lower
Resistance band curls	Pull	Resistance Bands	Beginner	None required	Arms, Biceps, Forearms
Battle Ropes: Alternating	N/A	Cardio	Athletic	Battle Ropes	Shoulders, Core, Arms
Biceps Curl on Cable Crossover Machine	Pull	Bodybuilding	Beginner	None required	Arms, Biceps, Forearms
Lat Pull-Downs: Wide-Grip	Pull	Bodybuilding	Intermediate	Lifting Straps, Fat Gripz, Lat Bar Attachment	Back, Arms, Lats, Triceps
Bench Press	Push	Bodybuilding	Intermediate	Flat Bench, Barbell Bar	Chest, Shoulders, Arms, Anterior, Triceps
Dumbbell Military Press: Seated, All On One Arm, Then The Other	Push	Dumbbell	Beginner	Fat Gripz, Flat Bench, Dumbbells	Shoulders, Chest, Arms, Upper, Triceps
Medicine Ball Pushups	Push	Bodyweight	Intermediate	Medicine Ball	Chest, Arms, Core, Triceps
Dumbbell Military Press: All On One Arm, Then The Other	Push	Dumbbell	Intermediate	Dumbbells, Fat Gripz	Shoulders, Arms, Anterior, Lateral, Triceps
Dumbbell Military Press: Seated, Alternating	Push	Dumbbell	Intermediate	Flat Bench, Dumbbells, Fat Gripz	Shoulders, Arms, Triceps
Inverted Row: Supinated-Grip	Pull	Bodyweight	Intermediate	Smith Machine, Ab Mat	Back, Arms, Upper, Biceps
Lying Bicep Curls: E-Z Curl Bar Close-Grip	Pull	Bodybuilding	Intermediate	EZ Curl Bar, Cable Crossover Machine, Ab Mat	Arms, Biceps, Triceps
Incline dumbell front raise	Push	Dumbbell	Athletic	None required	Shoulders, Arms, Anterior, Forearms
Knee Knee Chest	N/A	Agility	Athletic	None required	Legs, Arms
Spiderman Kickthroughs	N/A	Bodyweight	Intermediate	None required	Core, Hips, Arms, Flexors
Decline Push-up on Ball	Push	Bodyweight	Athletic	None required	Chest, Arms, Core, Upper, Triceps
Bicep Cable curl	Pull	Bodybuilding	Beginner	Cable Crossover Machine	Arms, Biceps
Push Ups - Alternating Hand Release on Medicine Ball	N/A	Bodyweight	Athletic	None required	Chest, Arms, Triceps, Biceps
Jump Stop	N/A	Agility	Athletic	None required	Legs, Arms
Preacher Curls: E-Z Curl Bar, Wide-Grip	Pull	Bodybuilding	Intermediate	EZ Curl Bar, Fat Gripz, Preacher Curl Bench	Arms, Biceps, Triceps
Tricep Kickbacks: Standing, Two-Arm	Push	Bodybuilding	Beginner	Dumbbells, Fat Gripz	Arms, Triceps, Biceps
Tricep & Shoulder Stretch	N/A	Stretching	Beginner	None required	Shoulders, Arms, Posterior, Triceps