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
29 exercises
Assisted Dips
Trains triceps brachii and pectoralis major (lower).
Read the guideBarbell Bench Press
Trains pectoralis major and triceps brachii and anterior deltoids.
Read the guideCable Crossover
Trains pectoralis major.
Read the guideCable Flat Bench Fly
Trains pectoralis major.
Read the guideChest Fly Machine
Trains pectoralis major.
Read the guideChest Press Machine
Trains pectoralis major.
Read the guideDecline Barbell Bench Press
Trains pectoralis major (sternal) and triceps brachii.
Read the guideDecline Chest Press Machine
Trains pectoralis major (sternal) and triceps brachii.
Read the guideDecline Dumbbell Bench Press
Trains pectoralis major (sternal) and triceps brachii.
Read the guideDecline Dumbbell Fly
Trains pectoralis major (sternal).
Read the guideDips
Trains pectoralis major and triceps brachii.
Read the guideDumbbell Bench Press
Trains pectoralis major.
Read the guideDumbbell Fly
Trains pectoralis major.
Read the guideIncline Barbell Bench Press
Trains pectoralis major (clavicular head) and anterior deltoid.
Read the guideIncline Cable Fly
Trains pectoralis major (clavicular).
Read the guideIncline Chest Press Machine
Trains pectoralis major (clavicular) and anterior deltoid and triceps brachii.
Read the guideIncline Dumbbell Bench Press
Trains pectoralis major (clavicular head) and anterior deltoid.
Read the guideIncline Dumbbell Fly
Trains pectoralis major (clavicular).
Read the guideKnee Push-Ups
Trains pectoralis major and triceps brachii.
Read the guideLying Chest Press Machine
Trains pectoralis major and triceps brachii.
Read the guideOne-Arm Push-Ups
Trains pectoralis major and triceps brachii.
Read the guidePlyometric Push-Ups
Trains pectoralis major and triceps brachii.
Read the guidePush-Ups
Trains pectoralis major and triceps brachii and anterior deltoids.
Read the guideSeated Cable Fly
Trains pectoralis major.
Read the guideSmith Machine Bench Press
Trains pectoralis major and triceps brachii.
Read the guideSmith Machine Close Grip Bench Press
Trains triceps brachii and pectoralis major.
Read the guideSmith Machine Decline Bench Press
Trains pectoralis major (sternal) and triceps brachii.
Read the guideSmith Machine Incline Bench Press
Trains pectoralis major (clavicular) and anterior deltoid and triceps brachii.
Read the guideWeighted Dips
Trains pectoralis major (lower) and triceps brachii.
Read the guideBack
29 exercises
Archer Pull-Ups
Trains latissimus dorsi and biceps brachii.
Read the guideAssisted Chin-Ups
Trains latissimus dorsi and biceps brachii.
Read the guideAssisted Pull-Ups
Trains latissimus dorsi and biceps brachii.
Read the guideBand Rows
Trains latissimus dorsi and rhomboids and trapezius (middle).
Read the guideBarbell Bent-Over Row
Trains latissimus dorsi and rhomboids and trapezius.
Read the guideBarbell Shrugs
Trains upper trapezius.
Read the guideCable Underhand Pulldown
Trains latissimus dorsi and biceps brachii.
Read the guideChest Supported T-Bar Row
Trains latissimus dorsi and rhomboids and trapezius (middle).
Read the guideChin-Ups
Trains latissimus dorsi and biceps brachii.
Read the guideClose Grip Lat Pulldown
Trains latissimus dorsi.
Read the guideDead Hang
Trains forearm flexors and latissimus dorsi.
Read the guideDumbbell Chest Supported Row
Trains latissimus dorsi and rhomboids and trapezius (middle).
Read the guideDumbbell Pullover
Trains latissimus dorsi and pectoralis major.
Read the guideDumbbell Shrugs
Trains upper trapezius.
Read the guideHyperextensions
Trains spinal erectors and gluteus maximus.
Read the guideInverted Rows
Trains latissimus dorsi and rhomboids and middle trapezius.
Read the guideKneeling Single Arm Lat Pulldown
Trains latissimus dorsi.
Read the guideLat Pulldown
Trains latissimus dorsi.
Read the guideMuscle-Ups
Trains latissimus dorsi and triceps brachii and pectoralis major.
Read the guidePull-Ups
Trains latissimus dorsi.
Read the guideReverse Grip Bent Over Barbell Row
Trains latissimus dorsi and rhomboids and biceps brachii.
Read the guideSeated Back Extension Machine
Trains erector spinae.
Read the guideSeated Cable Rows
Trains latissimus dorsi and rhomboids and trapezius.
Read the guideSeated Row Machine
Trains latissimus dorsi and rhomboids and trapezius (middle).
Read the guideSingle-Arm Dumbbell Row
Trains latissimus dorsi and rhomboids.
Read the guideSmith Machine Bent Over Row
Trains latissimus dorsi and rhomboids and trapezius (middle).
Read the guideStraight-Arm Pulldown
Trains latissimus dorsi.
Read the guideT-Bar Row
Trains latissimus dorsi and rhomboids.
Read the guideWeighted Pull-Ups
Trains latissimus dorsi and biceps brachii.
Read the guideLegs
65 exercises
Band Glute Bridges
Trains gluteus maximus and gluteus medius.
Read the guideBand Lateral Walks
Trains gluteus medius and gluteus minimus.
Read the guideBarbell Back Squat
Trains quadriceps and gluteus maximus.
Read the guideBarbell Bulgarian Split Squat
Trains quadriceps and gluteus maximus.
Read the guideBarbell Deadlift
Trains gluteus maximus and hamstrings and spinal erectors.
Read the guideBarbell Front Squat
Trains quadriceps and gluteus maximus.
Read the guideBarbell Glute Bridge
Trains gluteus maximus.
Read the guideBarbell Good Mornings
Trains hamstrings and spinal erectors.
Read the guideBarbell Hack Squat
Trains quadriceps.
Read the guideBarbell Hip Thrust
Trains gluteus maximus.
Read the guideBarbell Lunges
Trains quadriceps and gluteus maximus.
Read the guideBarbell Overhead Squat
Trains quadriceps and gluteus maximus.
Read the guideBarbell Step-Ups
Trains quadriceps and gluteus maximus.
Read the guideBodyweight Bulgarian Split Squats
Trains quadriceps and gluteus maximus.
Read the guideBodyweight Lunges
Trains quadriceps and gluteus maximus.
Read the guideBodyweight Pistol Squats
Trains quadriceps and gluteus maximus.
Read the guideBodyweight Reverse Lunges
Trains quadriceps and gluteus maximus.
Read the guideBodyweight Squats
Trains quadriceps and gluteus maximus.
Read the guideBodyweight Walking Lunges
Trains quadriceps and gluteus maximus.
Read the guideCable Glute Kickback
Trains gluteus maximus.
Read the guideCable Hip Abduction
Trains gluteus medius and gluteus minimus.
Read the guideCable Hip Adduction
Trains adductor longus and adductor brevis and adductor magnus.
Read the guideCable Pull-Through
Trains gluteus maximus and hamstrings.
Read the guideCalf Press on a Leg Press Machine
Trains gastrocnemius.
Read the guideDumbbell Bulgarian Split Squats
Trains quadriceps and gluteus maximus.
Read the guideDumbbell Calf Raises
Trains calves.
Read the guideDumbbell Deadlifts
Trains gluteus maximus and hamstrings and erector spinae.
Read the guideDumbbell Goblet Squat
Trains quadriceps and gluteus maximus.
Read the guideDumbbell Hip Thrusts
Trains gluteus maximus.
Read the guideDumbbell Lunges
Trains quadriceps and gluteus maximus.
Read the guideDumbbell Reverse Lunges
Trains quadriceps and gluteus maximus.
Read the guideDumbbell Romanian Deadlifts
Trains hamstrings and gluteus maximus.
Read the guideDumbbell Squats
Trains quadriceps and gluteus maximus.
Read the guideDumbbell Step-Ups
Trains quadriceps and gluteus maximus.
Read the guideGlute Bridge Hold
Trains gluteus maximus.
Read the guideGlute Bridges
Trains gluteus maximus.
Read the guideGlute Kickback Machine
Trains gluteus maximus.
Read the guideHack Squat Machine
Trains quadriceps and gluteus maximus.
Read the guideHex Bar Deadlift
Trains quadriceps and gluteus maximus and hamstrings.
Read the guideHip Abductor Machine
Trains gluteus medius and gluteus minimus.
Read the guideHip Adductor Machine
Trains adductor magnus and adductor longus and adductor brevis.
Read the guideHip Thrust Machine
Trains gluteus maximus.
Read the guideJump Lunges
Trains quadriceps and gluteus maximus and calves.
Read the guideJump Squats
Trains quadriceps and gluteus maximus and calves.
Read the guideKettlebell Front Squat
Trains quadriceps and gluteus maximus.
Read the guideKettlebell Goblet Squat
Trains quadriceps and gluteus maximus.
Read the guideKettlebell Romanian Deadlift
Trains hamstrings and gluteus maximus.
Read the guideKettlebell Swing
Trains gluteus maximus and hamstrings.
Read the guideLeg Extensions
Trains quadriceps.
Read the guideLeg Press
Trains quadriceps and gluteus maximus.
Read the guideLying Leg Curl
Trains hamstrings.
Read the guideRomanian Deadlift
Trains hamstrings and gluteus maximus.
Read the guideSeated Barbell Calf Raise
Trains soleus.
Read the guideSeated Calf Raise Machine
Trains soleus.
Read the guideSeated Leg Curl
Trains hamstrings.
Read the guideSingle-Leg Romanian Deadlift
Trains hamstrings and gluteus maximus.
Read the guideSmith Machine Bulgarian Split Squat
Trains quadriceps and gluteus maximus.
Read the guideSmith Machine Deadlift
Trains gluteus maximus and hamstrings and erector spinae.
Read the guideSmith Machine Good Morning
Trains hamstrings and gluteus maximus and erector spinae.
Read the guideSmith Machine Hack Squat
Trains quadriceps.
Read the guideSmith Machine Hip Thrust
Trains gluteus maximus.
Read the guideStanding Calf Raise Machine
Trains calves.
Read the guideSumo Deadlift
Trains gluteus maximus and quadriceps and adductor magnus.
Read the guideTrap Bar Deadlift
Trains quadriceps and gluteus maximus and hamstrings.
Read the guideWall Sit
Trains quadriceps.
Read the guideShoulders
22 exercises
Arnold Press
Trains anterior deltoid and lateral deltoid.
Read the guideBand Face Pulls
Trains rear deltoid and infraspinatus and teres minor.
Read the guideBarbell Front Raises
Trains anterior deltoid.
Read the guideBarbell Overhead Press
Trains anterior deltoid and lateral deltoid and triceps.
Read the guideBarbell Upright Rows
Trains lateral deltoid and trapezius (upper).
Read the guideCable Front Raises
Trains anterior deltoid.
Read the guideCable Lateral Raise
Trains lateral deltoid.
Read the guideCable Upright Row
Trains lateral deltoid and trapezius (upper).
Read the guideDumbbell Cuban Press
Trains infraspinatus and teres minor and rear deltoid and lateral deltoid.
Read the guideDumbbell Front Raises
Trains anterior deltoid.
Read the guideDumbbell Shoulder Press
Trains anterior deltoid and lateral deltoid and triceps.
Read the guideDumbbell Upright Row
Trains lateral deltoid and trapezius (upper).
Read the guideFace Pull
Trains posterior deltoid and trapezius and rhomboids.
Read the guideHandstand Push-Ups
Trains anterior deltoid and triceps brachii.
Read the guideLandmine Press
Trains anterior deltoid and pectoralis major (clavicular) and triceps brachii.
Read the guideLateral Raise Machine
Trains lateral deltoid.
Read the guideLateral Raises
Trains lateral deltoid.
Read the guidePike Push-Ups
Trains anterior deltoid and triceps brachii.
Read the guideRear Delt Machine
Trains rear deltoid.
Read the guideSeated Barbell Military Press
Trains anterior deltoid and lateral deltoid and triceps brachii.
Read the guideSeated Bent Over Rear Delt Raise
Trains rear deltoid.
Read the guideSeated Shoulder Press Machine
Trains anterior deltoid and lateral deltoid and triceps brachii.
Read the guideArms
37 exercises
Band Bicep Curls
Trains biceps brachii.
Read the guideBarbell Bicep Curl
Trains biceps brachii.
Read the guideBarbell Drag Curl
Trains biceps brachii (long head).
Read the guideBarbell Preacher Curl
Trains biceps brachii.
Read the guideBicep Curl Machine
Trains biceps brachii.
Read the guideCable Bicep Curl
Trains biceps brachii.
Read the guideCable Hammer Curl
Trains brachialis and brachioradialis.
Read the guideCable Incline Triceps Extension
Trains triceps brachii (long head).
Read the guideCable Preacher Curl
Trains biceps brachii.
Read the guideCable Triceps Pushdown
Trains triceps brachii.
Read the guideClose-Grip Bench Press
Trains triceps brachii and pectoralis major.
Read the guideDumbbell Bicep Curls
Trains biceps brachii.
Read the guideDumbbell Concentration Curl
Trains biceps brachii.
Read the guideDumbbell Hammer Curls
Trains brachialis and brachioradialis.
Read the guideDumbbell Hammer Preacher Curls
Trains brachialis and brachioradialis.
Read the guideDumbbell Overhead Tricep Extension
Trains triceps brachii (long head).
Read the guideDumbbell Triceps Kickback
Trains triceps brachii.
Read the guideDumbbell Zottman Curls
Trains biceps brachii and brachioradialis.
Read the guideEZ Bar Curls
Trains biceps brachii.
Read the guideEZ Bar Decline Triceps Extension
Trains triceps brachii.
Read the guideIncline Barbell Triceps Extension
Trains triceps brachii (long head).
Read the guideIncline Dumbbell Bicep Curls
Trains biceps brachii (long head).
Read the guideIncline Dumbbell Curl
Trains biceps brachii (long head).
Read the guideIncline Dumbbell Triceps Extension
Trains triceps brachii (long head).
Read the guideKneeling Cable Triceps Extension
Trains triceps brachii (long head).
Read the guideOverhead Cable Triceps Extension
Trains triceps brachii (long head).
Read the guidePreacher Curl Machine
Trains biceps brachii and brachialis.
Read the guideReverse Dumbbell Bicep Curl
Trains brachioradialis and brachialis.
Read the guideReverse EZ Bar Curl
Trains brachioradialis and brachialis.
Read the guideReverse Wrist Curls
Trains wrist extensors.
Read the guideSeated Dumbbell Bicep Curls
Trains biceps brachii.
Read the guideSeated Dumbbell Triceps Extension
Trains triceps brachii (long head).
Read the guideSeated Triceps Dip Machine
Trains triceps brachii.
Read the guideSkullcrusher
Trains triceps brachii (long head).
Read the guideTriceps Extension Machine
Trains triceps brachii.
Read the guideTriceps Kickback
Trains triceps brachii.
Read the guideWrist Curls
Trains wrist flexors.
Read the guideCore
22 exercises
Bicycle Crunches
Trains rectus abdominis and obliques.
Read the guideBird Dogs
Trains spinal erectors and transverse abdominis and gluteus maximus.
Read the guideBodyweight Decline Sit-Ups
Trains rectus abdominis and hip flexors.
Read the guideCable Crunch
Trains rectus abdominis.
Read the guideCable Stir the Pot
Trains transverse abdominis and obliques.
Read the guideCable Woodchop
Trains obliques.
Read the guideCrunches
Trains rectus abdominis.
Read the guideDead Bugs
Trains rectus abdominis and transverse abdominis.
Read the guideDecline Oblique Crunch
Trains obliques and rectus abdominis.
Read the guideDecline Sit-Ups
Trains rectus abdominis and hip flexors.
Read the guideDragon Flags
Trains rectus abdominis and transverse abdominis and obliques.
Read the guideHanging Leg Raise
Trains rectus abdominis and hip flexors.
Read the guideHollow Body Hold
Trains rectus abdominis and transverse abdominis.
Read the guideKettlebell Russian Twist
Trains obliques and rectus abdominis.
Read the guideL-Sit Hold
Trains rectus abdominis and hip flexors and quadriceps.
Read the guideLeg Raises
Trains rectus abdominis and hip flexors.
Read the guidePlank
Trains rectus abdominis and transverse abdominis.
Read the guidePlank to Push-Up
Trains rectus abdominis and obliques and transverse abdominis.
Read the guideRussian Twist
Trains obliques.
Read the guideSeated Ab Crunch Machine
Trains rectus abdominis.
Read the guideSide Plank
Trains obliques and quadratus lumborum.
Read the guideSit-Ups
Trains rectus abdominis and hip flexors.
Read the guideFull Body
20 exercises
Barbell Clean
Trains gluteus maximus and quadriceps and hamstrings.
Read the guideBarbell Power Clean
Trains gluteus maximus and quadriceps and hamstrings.
Read the guideBurpees
Trains quadriceps and pectoralis major and gluteus maximus.
Read the guideButt Kicks
Trains hamstrings and calves.
Read the guideElliptical
Trains quadriceps and gluteus maximus and hamstrings.
Read the guideFarmer's Carry
Trains forearm flexors and trapezius and core.
Read the guideHigh Knees
Trains hip flexors and quadriceps and calves.
Read the guideJumping Jacks
Trains calves and deltoids and hip abductors.
Read the guideMedicine Ball Slams
Trains rectus abdominis and latissimus dorsi and anterior deltoid.
Read the guideMountain Climbers
Trains abdominals and hip flexors.
Read the guideOutdoor Cycling
Trains quadriceps and gluteus maximus.
Read the guideOutdoor Run
Trains quadriceps and hamstrings and calves.
Read the guideOutdoor Walk
Trains quadriceps and gluteus maximus and calves.
Read the guidePlank Jacks
Trains rectus abdominis and transverse abdominis and hip abductors.
Read the guideRowing Machine
Trains quadriceps and latissimus dorsi and gluteus maximus.
Read the guideSprint Intervals
Trains gluteus maximus and hamstrings and quadriceps.
Read the guideStair Climber
Trains gluteus maximus and quadriceps and calves.
Read the guideStationary Bike
Trains quadriceps and gluteus maximus.
Read the guideTreadmill
Trains quadriceps and hamstrings and calves.
Read the guideTreadmill Sled Push
Trains gluteus maximus and quadriceps and calves.
Read the guide