Barbell Bench Press
A compound press that builds pushing strength through the chest, triceps and front deltoids.
FIT WITH SHABAN
Open appFit With Shaban exercise library
Clear muscle focus, benefits, execution cues and common mistakes from Coach Mostafa Shaban’s system.
Flat Dumbbell Bench Press
Lets each arm work independently and makes left-to-right strength differences easier to notice.
Incline Dumbbell Press
Shifts more pressing work to the upper chest while the front deltoids assist.
Pec Deck Machine
Isolates bringing the arms together with stable support and adds controlled chest volume.
Dumbbell Shoulder Press
Builds overhead pressing strength through the deltoids with help from the triceps.
Lateral Raises
Targets the side deltoid that raises the arm and helps build shoulder width.
Cable Triceps Pushdown
Trains elbow extension against consistent cable resistance with excellent control.
Rope Triceps Pushdown
Allows freer wrist movement and lets you separate the rope at full elbow extension.
Wide-Grip Lat Pulldown
Trains downward arm pulling through the lats and upper back with biceps assistance.
Seated Cable Row
Builds horizontal pulling strength and trains shoulder-blade retraction.
Single-Arm Dumbbell Row
Trains each side separately to improve control, stability and side-to-side balance.
Close-Grip Lat Pulldown
A closer grip often allows a strong stretch and comfortable range in vertical pulling.
Back Extension
Strengthens hip and trunk extension through a comfortable range in the posterior chain.
Face Pull
Combines pulling and external rotation for the rear delts and upper back.
Rear-Delt Pec Deck
Provides stable resistance to isolate the rear deltoids while the torso stays supported.
Alternating Dumbbell Curl
Trains elbow flexion one arm at a time and makes the movement path easy to control.
Cable Biceps Curl
Maintains relatively consistent tension through the curl’s range of motion.
Barbell Squat
A compound knee-and-hip movement that builds total lower-body strength.
Deadlift
Trains hip extension, grip and the entire posterior chain in one movement.
Seated Calf Raise
Emphasizes the soleus with the knee bent and develops ankle pushing strength.
Walking Lunge
Trains one leg at a time while challenging balance and lower-body control.
Seated Leg Press
Provides a supported leg-press pattern with adjustable foot position.
Leg Extension
Isolates knee extension to directly train the quadriceps.
Leg Curl Machine
Isolates knee flexion to directly train the hamstrings.
Hip Adduction
Trains the muscles that draw the thigh toward the body’s midline.
Hip Abduction
Targets the hip abductors that help control the pelvis and knee.
Hip Thrust
Trains hip extension with a strong emphasis on the glute muscles.