TONAL RESOURCE HUB
EXERCISES
Get the best of a personal trainer by your side, teaching clear, step-by-step form across 25 moves. Learn proper technique, understand muscles worked, and feel more confident in your training.
LEGS
RDL (Romanian Deadlift)
Strengthen hamstrings and glutes with the Romanian deadlift, or RDL. Master its low stance, proper form, and hinge-style control.
Goblet Squat
Support lower-body strength with this goblet squat guide. Learn proper heel and back form to target and help develop key muscles.
Bulgarian Split Squat
Build balance and strength with the Bulgarian split squat. Learn proper form, target muscles, ideal sets, and effective alternatives.
Single Leg RDL
Boost balance, develop hamstring and glute strength with the single leg Romanian deadlift guide, with form tips and insights.
Resisted Glute Bridge
Activate glutes with the resisted glute bridge. Learn how to push through your heels, add elevation, and flex at the top of this banded exercise.
Sumo Deadlift
Master the sumo deadlift with this stance breakdown, hip alignment, and form. Learn how to lift safer, avoid pain, and build strength.
CHEST
Incline Chest Fly
Help strengthen and sculpt your chest with an incline chest fly overview, plus tips on angle, form, and top alternatives for a balanced upper body.
Wide Grip Bench Press
Help expand chest strength with the wide grip bench press variation. Learn its muscles targeted, and understand the wide grip vs. closed grip debate.
barbell overhead press
Master the barbell overhead press. Build shoulder strength, learn standing and seated variations, and explore some press-motion alternatives.
Barbell Bench Press
Bust out a flat workout bench and pump out a proper barbell bench press. Build chest strength and power, and learn wide and alternative grip types.
Incline Bench Press
Learn where to grip, correct bench angles, and more tips to perform the incline bench press, an upper-chest targeting, strength-developing alternative.
ARMS
Seated Row
Your seated row exercise 101: Learn the muscles worked and a technique breakdown for this compound arm-and-back exercise you can do with a machine, bands, or dumbbells.
Seated Bicep Curl
Grab your weights and learn good form and technique to the seated bicep curl, an alternative to standing curls. All you need is an incline bench.
Bicep Hammer Curls
Strengthen and better define your arms using bicep hammer curls. Compare hammer vs regular curl form, and use these insider tips to work your muscles.
Barbell Front Raise
Target your delts and shoulders with the barbell front raise. Unpack form and arm incline mistakes, plus overhand and reverse underhand variations.
Triceps Kickback
Condition stronger arms with triceps kickbacks. Explore cable, single, and bent-over versions while targeting all three parts of this key muscle.
CORE
Pallof Press with Cables
Improve core strength and anti-rotation abilities with the standing cable Pallof press. Learn 4 variations, add rotations, and develop deep core stability.
Kneeling Pallof Press
Build core strength and stability with the kneeling Pallof press. Explore half and tall kneeling variations with rotation options, plus key benefits.
Kneeling Cable Crunch
Define your abs with the kneeling cable crunch. Explore this core exercise’s standing vs. kneeling variations, plus form tips to safely twisting.
Plank Exercises
Understand how to do four key plank exercises for a stronger core, ab development, and stability. Discover expert plank form tips and variations.
BACK AND SHOULDERS
Rear Dealt Exercises
Explore 3 of the best rear delt exercises for supporting posture, movement range, and toning your entire shoulders more effectively.
Bent Over Barbell Row
Execute a powerful bent over barbell row to create a stronger, wider back, with form tips, stance cues, and grip comparisons: wide, overhand, or supine.
Reverse Cable Fly
Activate those hard-to-target rear delts and upper back with reverse cable fly, learning its set-up, form, grip type, and helpful mind-muscle cues.
Cable Lat Pulldown
Develop a broader, more powerful back with cable lat pulldowns. Work the largest muscle in your back while supporting posture and a long, tapered physique.
Cable Lateral Raises
Shape and define your shoulders with the help of cable lateral raises. Learn 3 variations, including standing, seated, and behind-the-back.
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