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Strength Training Exercise Library for Women

Muscles

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Decline forearm plank with the feet against a wall.

Wall Decline Front Plank

Plank

Intermediate

Plank

Up and down plank.

Up and Down Plank

Dynamic Plank

All levels

Dynamic Plank

Dumbbell upright row.

Dumbbell Upright Row

Isolation

All levels

Isolation

Single-arm overhead rope triceps extension.

Single-Arm Overhead Rope Triceps Extension

Isolation

Intermediate

Isolation

Single-arm overhead dumbbell triceps extension.

Single-Arm Overhead Dumbbell Triceps Extension

Isolation

All levels

Isolation

Band triceps extension.

Band Triceps Extension

Isolation

All levels

Isolation

TRX triceps extension.

TRX Triceps Extension

Isolation

All levels

Isolation

Chair triceps extension.

Chair Triceps Extension

Isolation

All levels

Isolation

Wall triceps extension.

Wall Triceps Extension

Isolation

All levels

Isolation

Single-arm overhead triceps extension with bag.

Single-Arm Overhead Triceps Extension with Bag

Isolation

All levels

Isolation

Rope triceps extension.

Rope Triceps Extension

Isolation

All levels

Isolation

Machine pull-ups.

Machine Pull-Ups

Lat Pulldown

All levels

Lat Pulldown

Inclined pull-up under a Smith machine bar.

Smith Machine Pull-Ups

Horizontal Row

All levels

Horizontal Row

Triceps extension dab.

Triceps Extension Dab

Isolation

All levels

Isolation

Cable triceps extension.

Cable Triceps Extension

Isolation

All levels

Isolation

Underhand grip pull-ups.

Underhand Grip Pull-Ups

Lat Pulldown

Intermediate

Lat Pulldown

Neutral-grip pull-ups.

Neutral-Grip Pull-Ups

Lat Pulldown

Intermediate

Lat Pulldown

Diagonal pull-ups.

Diagonal Pull-Ups

Lat Pulldown

Intermediate

Lat Pulldown

Pronated-grip pull-ups.

Pronated-Grip Pull-Ups

Lat Pulldown

Intermediate

Lat Pulldown

TRX pull-up with the elbows and knees bent.

TRX Pull-Ups

Lat Pulldown

Intermediate

Lat Pulldown

Ring/TRX pull-ups.

Ring/TRX Pull-Ups

Lat Pulldown

Intermediate

Lat Pulldown

Assisted pull-ups with machine.

Assisted Pull-Ups with Machine

Lat Pulldown

All levels

Lat Pulldown

Terminal knee extension with resistance band TKE.

Terminal Knee Extension with Resistance Band TKE

Isolation

All levels

Isolation

Band-assisted pull-ups.

Band-Assisted Pull-Ups

Lat Pulldown

All levels

Lat Pulldown

Toes-to-bar with the legs raised to the pull-up bar.

Toes To Bar

Isolation

All levels

Isolation