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

9 exercises

Horizontal pushIntermediate

Barbell Bench Press

Trains pectoralis major and triceps brachii and anterior deltoids.

IsolationBeginner

Cable Crossover

Trains pectoralis major.

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.

IsolationBeginner

Dumbbell Fly

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

12 exercises

Horizontal pullIntermediate

Barbell Bent-Over Row

Trains latissimus dorsi and rhomboids and trapezius.

IsolationBeginner

Barbell Shrugs

Trains upper trapezius.

Vertical pullIntermediate

Chin-Ups

Trains latissimus dorsi and biceps brachii.

IsometricBeginner

Dead Hang

Trains forearm flexors and latissimus dorsi.

IsolationBeginner

Dumbbell Shrugs

Trains upper trapezius.

Hyperextensions

Trains spinal erectors and gluteus maximus.

Horizontal pullBeginner

Inverted Rows

Trains latissimus dorsi and rhomboids and middle trapezius.

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

44 exercises

IsolationBeginner

Band Lateral Walks

Trains gluteus medius and gluteus minimus.

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.

Barbell Good Mornings

Trains hamstrings and spinal erectors.

HingeIntermediate

Barbell Hip Thrust

Trains gluteus maximus.

LungeIntermediate

Barbell Lunges

Trains quadriceps and gluteus maximus.

Barbell Step-Ups

Trains quadriceps and gluteus maximus.

Bodyweight Bulgarian Split Squats

Trains quadriceps and gluteus maximus.

Bodyweight Lunges

Trains quadriceps and gluteus maximus.

Bodyweight Reverse Lunges

Trains quadriceps and gluteus maximus.

Bodyweight Squats

Trains quadriceps and gluteus maximus.

Bodyweight Walking Lunges

Trains quadriceps and gluteus maximus.

IsolationBeginner

Cable Glute Kickback

Trains gluteus maximus.

IsolationBeginner

Cable Hip Abduction

Trains gluteus medius and gluteus minimus.

IsolationBeginner

Cable Hip Adduction

Trains adductor longus and adductor brevis and adductor magnus.

Cable Pull-Through

Trains gluteus maximus and hamstrings.

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.

LungeIntermediate

Dumbbell Reverse Lunges

Trains quadriceps and gluteus maximus.

Dumbbell Romanian Deadlifts

Trains hamstrings and gluteus maximus.

Dumbbell Step-Ups

Trains quadriceps and gluteus maximus.

Glute Bridge Hold

Trains gluteus maximus.

Glute Bridges

Trains gluteus maximus.

IsolationBeginner

Glute Kickback Machine

Trains gluteus maximus.

Hack Squat Machine

Trains quadriceps and gluteus maximus.

Hex Bar Deadlift

Trains quadriceps and gluteus maximus and hamstrings.

IsolationBeginner

Hip Abductor Machine

Trains gluteus medius and gluteus minimus.

IsolationBeginner

Hip Adductor Machine

Trains adductor magnus and adductor longus and adductor brevis.

Hip Thrust Machine

Trains gluteus maximus.

LungeIntermediate

Jump Lunges

Trains quadriceps and gluteus maximus and calves.

SquatIntermediate

Jump Squats

Trains quadriceps and gluteus maximus and calves.

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.

Trap Bar Deadlift

Trains quadriceps and gluteus maximus and hamstrings.

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

9 exercises

IsolationBeginner

Barbell Bicep Curl

Trains biceps brachii.

IsolationBeginner

Cable Triceps Pushdown

Trains triceps brachii.

Horizontal pushIntermediate

Close-Grip Bench Press

Trains triceps brachii and pectoralis major.

IsolationBeginner

Dumbbell Bicep Curls

Trains biceps brachii.

IsolationBeginner

Dumbbell Hammer Curls

Trains brachialis and brachioradialis.

IsolationBeginner

Dumbbell Overhead Tricep Extension

Trains triceps brachii (long head).

IsolationBeginner

EZ Bar Curls

Trains biceps brachii.

IsolationBeginner

Preacher Curl Machine

Trains biceps brachii and brachialis.

IsolationIntermediate

Skullcrusher

Trains triceps brachii (long head).

Core

14 exercises

Spinal flexionBeginner

Bicycle Crunches

Trains rectus abdominis and obliques.

Anti-rotationBeginner

Bird Dogs

Trains spinal erectors and transverse abdominis and gluteus maximus.

Spinal flexionBeginner

Crunches

Trains rectus abdominis.

Anti-extensionBeginner

Dead Bugs

Trains rectus abdominis and transverse abdominis.

Anti-extensionAdvanced

Dragon Flags

Trains rectus abdominis and transverse abdominis and obliques.

Spinal flexionAdvanced

Hanging Leg Raise

Trains rectus abdominis and hip flexors.

Anti-extensionIntermediate

Hollow Body Hold

Trains rectus abdominis and transverse abdominis.

IsometricAdvanced

L-Sit Hold

Trains rectus abdominis and hip flexors and quadriceps.

Spinal flexionBeginner

Leg Raises

Trains rectus abdominis and hip flexors.

Anti-extensionBeginner

Plank

Trains rectus abdominis and transverse abdominis.

Anti-extensionIntermediate

Plank to Push-Up

Trains rectus abdominis and obliques 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

7 exercises

ConditioningIntermediate

Burpees

Trains quadriceps and pectoralis major and gluteus maximus.

ConditioningBeginner

Butt Kicks

Trains hamstrings and calves.

Farmer's Carry

Trains forearm flexors and trapezius and core.

ConditioningBeginner

High Knees

Trains hip flexors and quadriceps and calves.

ConditioningBeginner

Jumping Jacks

Trains calves and deltoids and hip abductors.

ConditioningBeginner

Mountain Climbers

Trains abdominals and hip flexors.

ConditioningBeginner

Plank Jacks

Trains rectus abdominis and transverse abdominis and hip abductors.