Fit Box Exercises

Shoulders

• Single Arm Lateral Raise
• Lateral Raise
• Straight Bar Rear Deltoid Row
• Straight Bar Shrug
• Straight Bar Wide-Grip Upright Row
• One-Arm Upright Row
• Upright Row
• Armpit Row
• One-Arm Front Raise
• Front Raise
• Straight Bar Front Raise
• Alternating Front Raise
• Reverse Fly
• One-Arm Reverse Fly
• Seated One-Arm Shoulder Press
• Seated Elbows-In Alternating Overhead Press
• Seated Elbows-In Overhead Press
• Seated Overhead Press

Biceps

• One-Arm Reverse Bicep Curl
• Two-Arm Reverse Bicep Curl
• Alternating Reverse Bicep Curl
• Alternating Hammer Bicep Curl
• Two-Arm Hammer Bicep Curl
• One-Arm Hammer Bicep Curl
• Cross-Body Hammer Bicep Curl
• Two-arm Bicep Curl
• Alternating Bicep Curl
• One-Arm Bicep Curl
• Straight Bar Drag Bicep Curl 
• Straight Bar Reverse Bicep Curl
• Straight Bar Bicep Curl
• Straight Bar Wide-Grip Bicep Curl 
• Straight Bar Close-Grip Bicep Curl 

Triceps

• Seated Two-Arm Hammer-Grip Overhead Triceps Extension
• Seated Two-Arm Overhand-Grip Overhead Triceps Extension
• Seated One-Arm Hammer-Grip Overhead Tricep Extension
• Seated One-Arm Overhand-Grip Overhead Tricep Extension
• Lying Alternating Hammer-Grip Triceps Extension
• Lying Alternating Overhand-Grip Triceps Extension
• Incline Two-Arm Hammer-Grip Tricep Extension
• Incline Two-Arm Overhand-Grip Tricep Extension
• Incline One-Arm Hammer-Grip Tricep Extension
• Incline One-Arm Overhand-Grip Tricep Extension
• Lying One-Arm Hammer-Grip Triceps Extension
• Lying One-Arm Overhand-Grip Triceps Extension
• Lying One-Arm Cross-Body Triceps Extension
• Tricep Hammer-Grip Kickback
• Tricep Overhand Grip Kickback
• Tricep Reverse Grip Kickback

Forearms

• Straight Bar Reverse Curl
• One-Arm Reverse Curl
• Behind-The-Back Straight Bar Wrist Curl
• Two-Arm Reverse Curl
• Standing Barbell Wrist Curl
• Standing Reverse Grip Straight Bar Wrist Curl
• Alternating Reverse Curl

Back

• One-Arm Reverse Fly
• Reverse Fly
• Seated Back Extension 
• Straight-Back Seated Underhand Row
• Seated Twisting Row
• Straight-Back Seated Row
• One-Arm Straight-Back Seated Row
• Seated One-Arm Row
• Seated Row
• Seated Wide-Grip Row
• Straight Bar Bent-Over Row
• Straight Bar Underhand Bent-Over Row
• Straight Bar Rear Delt Row
• Seated Wide Underhand Row

Chest

• Reverse-Grip Bench Press
• One-Arm Reverse-Grip Bench Press
• Incline One-Arm Bench Press
• Squeeze Bench Press
• One-Arm Hammer-Grip Bench Press
• Incline One-Arm Hammer-Grip Bench Press
• Incline Reverse-Grip Bench Press
• One-Arm Incline Reverse-Grip Bench Press
• Hammer-Grip Bench Press
• Incline Hammer-Grip Bench Press
• Incline Bench Press
• Bench Press
• Close-Grip Bench Press 
• Incline Shoulder Raise
• Hyght Chest Fly
• Chest Fly
• Incline Chest Fly

Legs

• Standing Leg Curl
• Seated Leg Extension
• Seated One-Leg Extension
• Seated Alternating Leg Extension
• Hip Adduction
• Hip Abduction
• Standing One-Leg Calf Raise
• Standing Two-Leg Calf Raise
• Lunge
• Side Lunge
• Rear Lunge
• Split Squat
• Front Squat
• Straight Bar Split Squat
• Straight Bar Sumo Squat
• Straight Bar Squat
• Kneeling Hip Extension
• Glute Kickback

Upper Body 

• Tricep Dips
• Body-weight Tricep Extensions
• Push-up 
• Incline Push-up 
• Decline Push-up 
• Spiderman Push-up 
• Shoulder Tap Push-up 
• Raised One-legged Push-up 
• Diamond Push-up 
• Close-grip Push-up
• Wide-grip Push-up 
• Arm-raise Push-up 
• Knee Push-up 

Planks 

• Inner Thigh Raise to Plank
• Plank Jacks
• Up Down Plank
• Plank Shoulder Tap
• Side Plank
• Twisting Side Plank
• Reverse Plank 
• Straight-Arm Plank
• Low Plank
• Forearm Plank
• Inverted Plank
• Superman Plank
• Spiderman Plank
• Plank Leg Lift
• Plank Hip Dips
• Side Plank Hip Lift

Legs

• Single-leg Glute Bridge 
• Two-leg Glute Bridge 
• Step-ups
• Lateral Step-ups
• Step-up with Knee Raise
• Calf Raises
• Single-leg Calf Raises
• Power Pistol Squats
• Bulgarian Split Squats
• Lateral Lunges