All Exercises

Wall Angels

A wall-supported shoulder mobility drill for scapular control, overhead range, and postural awareness.

wall

Wall Sit

An isometric exercise that builds quadriceps and glute endurance by holding a static squat position against a wall. Excellent for building static strength and stamina.

Wall Slides

A wall-supported shoulder mobility and scapular-control drill for comfortable overhead motion.

wall

Weighted Ball Hyperextension

To begin, lie down on an exercise ball with your torso pressing against the ball and parallel to the floor. The ball of your feet should be pressed against the floor to help keep you balanced. Place a weighted plate under your chin or behind your neck. This is the starting position.

Weighted Ball Side Bend

To begin, lie down on an exercise ball with your left side of the torso (waist, hips and shoulder) pressed against the ball.

Stability Ball

Weighted Bench Dip

For this exercise you will need to place a bench behind your back and another one in front of you. With the benches perpendicular to your body, hold on to one bench on its edge with the hands close to your body, separated at shoulder width. Your arms should be fully extended.

Weighted Crunches

Lie flat on your back with your feet flat on the ground or resting on a bench with your knees bent at a 90 degree angle.

Medicine Ball

Weighted Jump Squat

Position a lightly loaded barbell across the back of your shoulders. You could also use a weighted vest, sandbag, or other type of resistance for this exercise.

Weighted Pull Ups

Attach a weight to a dip belt and secure it around your waist. Grab the pull-up bar with the palms of your hands facing forward. For a medium grip, your hands should be spaced at shoulder width. Both arms should be extended in front of you holding the bar at the chosen grip.

Weighted Sissy Squat

Standing upright, with feet at shoulder width and toes raised, use one hand to hold onto the beams of a squat rack and the opposite arm to hold a plate on top of your chest. This is your starting position.

Weighted Sit-Ups - With Bands

Start out by strapping the bands around the base of the decline bench. Place the handles towards the inside of the decline bench so that when lying down, you can reach for both of them.

Other

Weighted Squat

Start by positioning two flat benches shoulder width apart from each other. Stand on top of them and wrap the weighted belt around your waist with the amount of weight you feel comfortable with. Make sure your toes are facing out.

Wide-Grip Barbell Bench Press

Lie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.

Wide-Grip Decline Barbell Bench Press

Lie back on a decline bench with the feet securely locked at the front of the bench. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.

Wide-Grip Decline Barbell Pullover

Lie down on a decline bench with both legs securely locked in position. Reach for the barbell behind the head using a pronated grip (palms facing out). Make sure to grab the barbell wider than shoulder width apart for this exercise. Slowly lift the barbell up from the floor by using your arms.

Wide-Grip Lat Pulldown

Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.

Wide-Grip Pulldown Behind The Neck

Wide-Grip Pull-Up

Wide-grip variant of the standard Pull-Up performed to the front (chin clears the bar in front of the face, not behind the neck). The wider grip — roughly 1.5x shoulder width — biases the load toward the lats and rhomboids and reduces biceps recruitment compared to a standard or chin-up grip. Distinct from Pull-Up (shoulder-width grip, more biceps), Wide-Grip Rear Pull-Up (behind-neck — different rotator-cuff loading and potential shoulder-impingement risk), and Chin-Up (supinated grip, biceps-emphasis).

Wide-Grip Rear Pull-Up

Grab the pull-up bar with the palms facing forward using a wide grip.

Wide-Grip Standing Barbell Curl

Stand up with your torso upright while holding a barbell at the wide outer handle. The palm of your hands should be facing forward. The elbows should be close to the torso. This will be your starting position.

Biceps

Barbell

Wide Stance Barbell Squat

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.

Wide Stance Stiff Legs

Begin with a barbell loaded on the floor. Adopt a wide stance, and then bend at the hips to grab the bar. Your hips should be as far back as possible, and your legs nearly straight. Keep your back straight, and your head and chest up. This will be your starting position.

Windmills

Lie on your back with your arms extended out to the sides and your legs straight. This will be your starting position.

Wind Sprints

Hang from a pull-up bar using a pronated grip. Your arms and legs should be extended. This will be your starting position.

World's Greatest Stretch

This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down until your knee is almost touching the ground. Keep your torso erect, and hold this position for 10-20 seconds.

Wrist Circles

Start by standing straight with your feet being shoulder width apart from each other. Elevate your arms to the side of you until they are fully extended and parallel to the floor at a height that is evenly aligned with your shoulders. Tip: Your torso and arms should form the letter "T: Your palms should be facing down. This is the starting position.

Forearms