Exercise library
How to do each exercise, what it works and what to use when you cannot do it. Pick a muscle to start.
Exercises by muscle
Chest26 exercisesFront shoulders27 exercisesSide shoulders30 exercisesRear shoulders17 exercisesTriceps24 exercisesBiceps18 exercisesForearms7 exercisesLats37 exercisesUpper back30 exercisesLower back5 exercisesAbs18 exercisesObliques7 exercisesGlutes79 exercisesQuads63 exercisesHamstrings26 exercisesInner thighs3 exercisesCalves19 exercisesHip flexors4 exercises
All exercises
- Ab crunch machine
- Ab wheel rollout
- Alternating cable shoulder press
- Alternating deltoid raise
- Arnold press
- Back extension
- Back squat
- Band calf raise
- Band good morning
- Band lateral raise
- Band overhead triceps extension
- Band pull apart
- Band pulldown
- Band reverse fly
- Band shoulder press
- Band skull crusher
- Band-assisted pull-up
- Banded hip lift
- Banded squat
- Barbell curl
- Barbell glute bridge
- Barbell hip thrust
- Barbell lunge
- Barbell rear delt row
- Barbell row
- Barbell seated calf raise
- Barbell step-up
- Barbell walking lunge
- Bear crawl
- Bench dip (chair)
- Bench jump
- Bench press
- Bent-over low cable rear lateral
- Bent-over reverse fly
- Bike intervals
- Bodyweight squat
- Bodyweight triceps press
- Bodyweight walking lunge
- Box jump
- Box squat
- Broad jump
- Bulgarian split squat
- Burpee intervals
- Cable chest press
- Cable crossover
- Cable crunch
- Cable overhead triceps extension
- Cable preacher curl
- Cable pull-through
- Cable rear delt fly
- Cable rope hammer curl
- Cable rope rear delt row
- Cable wood chop
- Calf raise
- Chest dip
- Chest-supported rear delt raise
- Chest-supported row
- Chest-supported T-bar row
- Chin-up
- Close-grip bench press
- Close-grip dumbbell press
- Close-grip EZ-bar curl
- Close-grip lat pulldown
- Close-grip push-up
- Concentration curl
- Cone drill (change of direction)
- Cross-body hammer curl
- Crunch
- Dead bug
- Deadlift
- Decline dumbbell press
- Decline push-up (feet up)
- Deficit push-up (hands on dumbbells)
- Diagonal bound
- Dips
- Donkey calf raise
- Double kettlebell front squat
- Double kettlebell press
- Dumbbell bench press
- Dumbbell bent-over row
- Dumbbell curl
- Dumbbell farmer carry
- Dumbbell floor press
- Dumbbell fly
- Dumbbell front squat
- Dumbbell hip thrust
- Dumbbell lunge
- Dumbbell pullover
- Dumbbell rear delt fly
- Dumbbell reverse lunge
- Dumbbell Romanian deadlift
- Dumbbell scaption
- Dumbbell shoulder press
- Dumbbell side bend
- Dumbbell side lateral raise
- Dumbbell split squat
- Dumbbell squat
- Dumbbell squat to bench
- Dumbbell step-up
- Dumbbell sumo squat
- Dumbbell triceps kickback
- Easy run, ride or brisk walk
- Elevated back lunge
- Elevated cable row
- EZ-bar curl
- Face pull
- Farmer carry
- Feet-up pike push-up
- Flat bench cable fly
- Floor back extension
- Floor glute-ham raise
- Flutter kicks
- Front squat
- Glute bridge
- Glute-ham raise
- Goblet squat
- Good morning
- Hack squat
- Half-kneeling one-arm press
- Hammer curl
- Hamstring slide
- Hanging knee raise
- Hill sprints
- Hurdle hop
- Incline barbell bench press
- Incline dumbbell curl
- Incline dumbbell press
- Incline dumbbell row
- Inverted row under a sturdy table
- Jump rope intervals
- Kettlebell floor press
- Kettlebell single-leg deadlift
- Kettlebell swing
- Kettlebell windmill
- Landmine press
- Lat pulldown
- Lateral bound
- Lateral raise
- Leg curl
- Leg extension
- Leg press
- Leg press calf raise
- Lying leg curl
- Lying leg raise
- Lying one-arm lateral raise
- Lying rear lateral raise
- Lying Y-T-W raise
- Machine biceps curl
- Machine calf press
- Machine chest press
- Machine dip
- Machine high row
- Machine iso row
- Machine preacher curl
- Machine shoulder press
- Machine triceps extension
- Mountain climber
- Narrow stance leg press
- Neutral-grip dumbbell row
- Neutral-grip pull-up
- Nordic hamstring curl
- One-arm cable row
- One-arm cable triceps extension
- One-arm dumbbell preacher curl
- One-arm dumbbell row
- One-arm dumbbell shoulder press
- One-arm incline lateral raise
- One-arm kettlebell row
- One-arm lat pulldown
- One-arm lateral raise
- Overhead dumbbell triceps extension
- Overhead press
- Pallof press
- Pause squat
- Pec deck fly
- Pike push-up
- Plank
- Plate-loaded chest press
- Plate-loaded shoulder press
- Plyo push-up
- Preacher curl
- Pull-up
- Push-up
- Rack pull
- Renegade row
- Reverse barbell curl
- Reverse crunch
- Reverse fly with external rotation
- Reverse hyperextension
- Reverse lunge
- Reverse pec deck
- Reverse-grip barbell row
- Reverse-grip pushdown
- Rocket jump
- Romanian deadlift
- Rope pushdown
- Rope straight-arm pulldown
- Rowing intervals
- Running intervals
- Russian twist
- Scissor jump
- Seated band leg curl
- Seated barbell shoulder press
- Seated bent-over rear delt raise
- Seated cable crunch
- Seated cable lateral raise
- Seated cable row
- Seated cable shoulder press
- Seated calf raise
- Seated dumbbell curl
- Seated dumbbell lateral raise
- Seated dumbbell press
- Seated kettlebell press
- Seated leg curl
- Seated single-leg dumbbell calf raise
- Shuttle runs
- Side plank
- Single-leg calf raise
- Single-leg dumbbell Romanian deadlift
- Single-leg extension
- Single-leg glute bridge
- Single-leg Romanian deadlift
- Sit-up
- Skater jumps
- Skull crusher
- Slow goblet squat (3 s down)
- Slow squat (3 s down)
- Smith machine bench press
- Smith machine calf raise
- Smith machine close-grip bench press
- Smith machine row
- Smith machine shoulder press
- Smith machine split squat
- Smith machine squat
- Smith machine stiff-leg deadlift
- Split jump
- Split squat
- Sprints
- Squat jump
- Standing barbell calf raise
- Standing cable curl
- Standing cable lateral raise
- Standing calf raise machine
- Standing dumbbell calf raise
- Standing dumbbell press
- Standing leg curl
- Standing long jump
- Standing military press
- Standing overhead barbell triceps extension
- Star jump
- Step-up
- Step-up (chair or stairs)
- Straight-arm dumbbell pullover
- Straight-arm pulldown
- Suitcase carry
- Sumo deadlift
- Superman hold
- T-bar row
- Towel row on a door
- Trap bar deadlift
- Triceps pushdown
- Tuck jump
- Two-arm kettlebell row
- Underhand lat pulldown
- V-bar pulldown
- Walking lunge
- Wall walk
- Weighted pull-up
- Wide stance squat
- Wide-grip lat pulldown
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