Train with Murtra.
37 Exercises.

Full Body

Thruster

A squat-to-press combination that loads the legs, core, and shoulders in one movement. Anchored under the feet, the band adds resistance through the full range — including the press at the top.

Upper Body

Curl

Standard bicep curl with constant band tension from the bottom of the movement — unlike a dumbbell, resistance increases as you approach peak contraction, maximising bicep activation.

Upper Body

Curl Variation

Alternating or hammer-grip curl variation targeting the brachialis and brachioradialis alongside the bicep. Ideal for building arm thickness and grip endurance.

Upper Body

Shoulder Press

Overhead press anchored under the feet. Targets the anterior and medial deltoid with progressive resistance through the full press arc. Safer on the shoulder joint than a barbell variation.

Upper Body

Side Raise

Lateral raise targeting the medial deltoid — the muscle responsible for shoulder width. Band resistance is highest at the top of the movement where the deltoid is fully contracted.

Upper Body

Front Raise

Anterior deltoid isolation exercise. Anchored under the feet, arms lift forward to shoulder height. Builds front shoulder strength and improves overhead pressing power.

Lower Body

Front Squat

Band anchored under feet, held at shoulder height. Loads the quads and core with an upright torso position. More knee-friendly than a back squat, with natural resistance progression.

Upper Body

Upright Row

Pulls the band vertically from hip to chin, targeting the traps and medial deltoids simultaneously. A compound shoulder movement that builds the upper back and shoulder complex.

Upper Body

Bent-Over Side Raise

Rear deltoid isolation in a hinged position. Targets the posterior deltoid and upper back — the muscles responsible for posture and shoulder stability that most people underwork.

Upper Body

Standing Chest Press

Anchored behind at chest height, press forward with both arms. Targets the pectorals and anterior deltoids while engaging the core for stability — a standing alternative to the bench press.

Upper Body

Bent-Over Side Raise Variation

Single-arm or cross-body variation of the bent-over raise, increasing range of motion and unilateral loading. Corrects left-right imbalances in the rear deltoid and upper back.

Upper Body

Tricep Extension

Overhead tricep extension with band anchored under feet. Fully stretches the long head of the tricep at the bottom of the movement — the most important position for tricep hypertrophy.

Upper Body

Triceps Kickback

Hinged kickback isolating the lateral and medial tricep heads. Band resistance peaks at full extension — where the tricep is maximally contracted — making this more effective than a dumbbell version.

Upper Body

Banded Push Up

Band looped across the back adds progressive resistance to the push up, increasing difficulty at the top of the movement where bodyweight push ups become easier. A genuine chest and tricep builder.

Upper Body

Row

Horizontal pull targeting the mid-back, rhomboids, and biceps. Anchored at chest height, the band row replicates a cable row machine with consistent tension throughout the full pulling range.

Core

Russian Twist

Rotational core exercise targeting the obliques. Band adds resistance through the twist, making the obliques work against load rather than just bodyweight — significantly more effective for waist definition.

Lower Body

Single Leg Press

Unilateral lower body press isolating each leg independently. Corrects strength imbalances between left and right, builds single-leg stability, and targets the glute, quad, and hamstring chain.

Upper Body

Back Fly

Reverse fly movement targeting the rear deltoids and rhomboids. Anchored at chest height, arms pull outward in a wide arc — one of the best exercises for correcting forward shoulder posture.

Core

Banded Side Bend

Lateral flexion with band resistance targeting the obliques and quadratus lumborum. One of the few exercises that directly loads the lateral core — critical for spine stability and injury prevention.

Lower Body

Lunge

Forward or reverse lunge with band anchored under the front foot, adding resistance through the drive phase. Targets the quad, glute, and hamstring while improving balance and single-leg strength.

Lower Body

Romanian Deadlift

Hip hinge movement targeting the hamstrings and glutes. The band increases tension as you stand, providing the highest resistance exactly where the hamstring is most capable of producing force.

Upper Body

Standing Chest Fly

Cable fly variation anchored behind at shoulder height. Targets the pectoral muscles through a wide arc of motion — isolating the chest more effectively than a press by removing tricep involvement.

Upper Body

Chest Fly

Floor or standing chest fly variation with constant band tension. Stretches the pectoral at the bottom of the movement and provides resistance through the full closing arc for chest development.

Upper Body

Shoulder Internal Rotation

Rotator cuff strengthening exercise targeting the subscapularis. Essential for shoulder health, injury prevention, and throwing athletes. Often neglected — never optional.

Upper Body

Shoulder External Rotation

Rotator cuff exercise targeting the infraspinatus and teres minor. The counterpart to internal rotation — both must be trained equally to maintain shoulder balance and prevent impingement.

Upper Body

Face Pull

Pulls band to face level with elbows high, targeting the rear deltoids and external rotators. One of the best exercises for posture correction and shoulder health — critical for desk workers.

Core

Standing Rotation

Rotational core movement anchored to the side, pulling across the body. Trains the obliques and transverse abdominis under load — the foundation of rotational power in sport and daily movement.

Core

Standing Diagonal

Wood chop pattern pulling the band from low to high or high to low in a diagonal arc. Combines rotation with hip drive, loading the full lateral chain from ankle to shoulder.

Core

Bicycle

Band-resisted bicycle crunch adding tension to the rotational component of the movement. Targets the rectus abdominis and obliques simultaneously — the most complete abdominal exercise in the range.

Lower Body

Hamstring Curl

Lying or standing hamstring curl with band resistance. Targets the biceps femoris and semimembranosus — the muscles responsible for knee flexion and hip extension. Critical for knee health and sprint speed.

Upper Body

Standing Row

Standing variation of the horizontal row anchored at waist height. Engages the mid-back, rhomboids, and rear deltoids while requiring core stability throughout. A foundational pulling movement for posture and back strength.

Upper Body

Pulldown

Lat pulldown variation anchored overhead. Targets the latissimus dorsi — the widest muscle in the back — along with the biceps and rear deltoids. Builds the V-taper and improves overhead pulling strength.

Upper Body

Triceps Extension Two Hands

Bilateral overhead tricep extension with both hands. Maximally stretches the long head of the tricep at the bottom position — the most effective range for tricep development. More load than the single-arm variation.

Core

Kneeling Banded Crunch

Kneeling crunch with band anchored overhead, adding resistance through the flexion movement. Targets the rectus abdominis under load — significantly more effective than a bodyweight crunch for abdominal strength.

Core

Standing Press Pallof

Anti-rotation core exercise anchored to the side. The band pulls laterally while you resist rotation — training the deep stabilisers of the spine that protect against injury. One of the most functional core exercises available.

Core

Standing Diagonal Chop Variation

Second variation of the diagonal chop pattern — pulling from high to low or low to high in the opposite direction. Ensures both rotational directions are trained equally, balancing the obliques and lateral chain.

Core

Crunch

Band-resisted crunch adding load to the standard abdominal movement. The band anchored overhead increases resistance at peak contraction — where bodyweight crunches offer the least challenge. A direct rectus abdominis builder.