Exercise Library

How to do every lift

Each guide covers how to perform the exercise, which muscles it actually trains and why, the mistakes that quietly cost people progress, and how many sets and reps to run. No accounts, no ads.

Chest

7 exercises

Horizontal pushIntermediate

Barbell Bench Press

Trains pectoralis major and triceps brachii and anterior deltoids.

Horizontal pushBeginner

Chest Press Machine

Trains pectoralis major.

Vertical pushIntermediate

Dips

Trains pectoralis major and triceps brachii.

Horizontal pushBeginner

Dumbbell Bench Press

Trains pectoralis major.

Horizontal pushIntermediate

Incline Barbell Bench Press

Trains pectoralis major (clavicular head) and anterior deltoid.

Horizontal pushBeginner

Incline Dumbbell Bench Press

Trains pectoralis major (clavicular head) and anterior deltoid.

Horizontal pushBeginner

Push-Ups

Trains pectoralis major and triceps brachii and anterior deltoids.

Back

7 exercises

Horizontal pullIntermediate

Barbell Bent-Over Row

Trains latissimus dorsi and rhomboids and trapezius.

Vertical pullIntermediate

Chin-Ups

Trains latissimus dorsi and biceps brachii.

Vertical pullBeginner

Lat Pulldown

Trains latissimus dorsi.

Vertical pullAdvanced

Pull-Ups

Trains latissimus dorsi.

Horizontal pullBeginner

Seated Cable Rows

Trains latissimus dorsi and rhomboids and trapezius.

Horizontal pullBeginner

Single-Arm Dumbbell Row

Trains latissimus dorsi and rhomboids.

Horizontal pullIntermediate

T-Bar Row

Trains latissimus dorsi and rhomboids.

Legs

25 exercises

SquatIntermediate

Barbell Back Squat

Trains quadriceps and gluteus maximus.

Barbell Deadlift

Trains gluteus maximus and hamstrings and spinal erectors.

Barbell Front Squat

Trains quadriceps and gluteus maximus.

HingeIntermediate

Barbell Hip Thrust

Trains gluteus maximus.

LungeIntermediate

Barbell Lunges

Trains quadriceps and gluteus maximus.

Bodyweight Bulgarian Split Squats

Trains quadriceps and gluteus maximus.

Bodyweight Lunges

Trains quadriceps and gluteus maximus.

Bodyweight Squats

Trains quadriceps and gluteus maximus.

LungeIntermediate

Dumbbell Bulgarian Split Squats

Trains quadriceps and gluteus maximus.

IsolationBeginner

Dumbbell Calf Raises

Trains calves.

Dumbbell Goblet Squat

Trains quadriceps and gluteus maximus.

Dumbbell Lunges

Trains quadriceps and gluteus maximus.

Dumbbell Romanian Deadlifts

Trains hamstrings and gluteus maximus.

Glute Bridges

Trains gluteus maximus.

Hack Squat Machine

Trains quadriceps and gluteus maximus.

Hip Thrust Machine

Trains gluteus maximus.

HingeIntermediate

Kettlebell Swing

Trains gluteus maximus and hamstrings.

IsolationBeginner

Leg Extensions

Trains quadriceps.

Leg Press

Trains quadriceps and gluteus maximus.

IsolationBeginner

Lying Leg Curl

Trains hamstrings.

HingeIntermediate

Romanian Deadlift

Trains hamstrings and gluteus maximus.

IsolationBeginner

Seated Leg Curl

Trains hamstrings.

IsolationBeginner

Standing Calf Raise Machine

Trains calves.

HingeIntermediate

Sumo Deadlift

Trains gluteus maximus and quadriceps and adductor magnus.

Wall Sit

Trains quadriceps.

Shoulders

5 exercises

Vertical pushIntermediate

Arnold Press

Trains anterior deltoid and lateral deltoid.

Vertical pushIntermediate

Barbell Overhead Press

Trains anterior deltoid and lateral deltoid and triceps.

Vertical pushBeginner

Dumbbell Shoulder Press

Trains anterior deltoid and lateral deltoid and triceps.

Horizontal pullBeginner

Face Pull

Trains posterior deltoid and trapezius and rhomboids.

IsolationBeginner

Lateral Raises

Trains lateral deltoid.

Arms

4 exercises

IsolationBeginner

Barbell Bicep Curl

Trains biceps brachii.

IsolationBeginner

Cable Triceps Pushdown

Trains triceps brachii.

IsolationBeginner

Dumbbell Bicep Curls

Trains biceps brachii.

IsolationIntermediate

Skullcrusher

Trains triceps brachii (long head).

Core

9 exercises

Spinal flexionBeginner

Bicycle Crunches

Trains rectus abdominis and obliques.

Spinal flexionBeginner

Crunches

Trains rectus abdominis.

Anti-extensionBeginner

Dead Bugs

Trains rectus abdominis and transverse abdominis.

Spinal flexionAdvanced

Hanging Leg Raise

Trains rectus abdominis and hip flexors.

Spinal flexionBeginner

Leg Raises

Trains rectus abdominis and hip flexors.

Anti-extensionBeginner

Plank

Trains rectus abdominis and transverse abdominis.

RotationBeginner

Russian Twist

Trains obliques.

Anti-lateral flexionBeginner

Side Plank

Trains obliques and quadratus lumborum.

Spinal flexionBeginner

Sit-Ups

Trains rectus abdominis and hip flexors.

Full Body

3 exercises

ConditioningIntermediate

Burpees

Trains quadriceps and pectoralis major and gluteus maximus.

ConditioningBeginner

Jumping Jacks

Trains calves and deltoids and hip abductors.

ConditioningBeginner

Mountain Climbers

Trains abdominals and hip flexors.