Exos | Formerly Core Performance

Set Your Fitness Goals. We'll Help You Achieve Them.

Join for free and you'll gain instant access to our tracking and reporting tools, expert coaching tips, and a free trial to our personalized training and nutrition programs.

Upper Body Pull

Injury/Pain

The Complete Guide to Torn Biceps

Learn what a torn biceps is and how to treat it.

Movements

Romanian Deadlift to Curl

Work your hamstrings and biceps with this total-body strength builder.

Movements

Biceps Curl - Assisted Stance (TRX)

Build strength in your arms while challenging your pillar strength at the same time.

Movements

Row - Assisted Stance (TRX)

This move will work your upper back, shoulders, and torso.

Movements

Lateral Pillar Bridge with Row

Challenge your upper back and pillar strength with this move.

Movements

Overhead Press - Half Kneeling 1 Arm Dumbbell

Build strength in your shoulders with this movement.

Movements

Inverted Row - Bent Knees

Try this easier variation of the inverted row if you need a little less resistance.

Movements

Curl to Overhead Press - Standing Dumbbell

Build strength in your biceps and shoulders with this efficient movement.

Training

Medicine Ball Training 101

Learn what medicine ball training is and why it's essential to Core Performance workouts.

Workouts

The Big Muscle Stimulus Plan

Pack on size with this 30-minute, muscle-building training session.

Movements

Bent Over Row - 1 Arm Dumbbell

This movement will build strength in your upper back, lower back, shoulders and hips.

Movements

Pull Up - Wide Overhand Grip

This classic movement will build strength in your biceps, shoulders and upper back.

Movements

Lateral Shoulder Raise - Bent Over Dumbbell

This movement will build strength in your shoulders and lower back.

Movements

Upright Row - Dumbbell

This simple movement will build strength in your shoulders.

Movements

Bent Over Row - Dumbbell

This movement will build strength in your shoulders, hips and upper and lower back.

Movements

Lateral Shoulder Raise - Dumbbell

This movement will build strength in your shoulders.

Movements

X Pull Down

This movement build strength in your shoulders, back and triceps.

Movements

Rotational Row - 1 Arm Cable (Stability Ball)

You will feel this strength building movement through your torso rotators, lats, arms and the back of your shoulders.

Movements

Snatch - Dumbbell

Build strength throughout your entire body with this movement.

Movements

Power Clean

You will feel this strength building movement throughout your entire body.