Exercise Library
Browse our full library of exercises with form-demo videos, step-by-step instructions, and coaching cues. Filter by muscle group, equipment, and difficulty to find exactly what you need.
Browse by Muscle Group
Pick a muscle group to see every exercise that trains it.
51 exercises
Arms
Curls, extensions and pushdowns for the biceps, triceps and forearms, from barbell work to cable isolation.
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19 exercises
Back
Pulls, rows and deadlift variations that build width through the lats and thickness across the mid and upper back.
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15 exercises
Chest
Presses, flys and dips that build the pectorals, plus the incline and decline angles that fill out the upper and lower chest.
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41 exercises
Core
Bracing, flexion and rotation work for the abs, obliques and lower back, from crunches to cable chops.
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2 exercises
Full Body
Compound and conditioning movements that load several muscle groups at once, ideal for short sessions and circuits.
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44 exercises
Glutes
Thrusts, bridges and abduction work that load the glutes through their full range, not just at the bottom.
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41 exercises
Legs
Squats, lunges, hinges and machine work covering the quads, hamstrings, calves and adductors.
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33 exercises
Shoulders
Presses and raises covering all three deltoid heads, including the rear delts that pressing alone will never reach.
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All Exercises
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A classic bicep isolation exercise performed by curling one dumbbell at a time with a supinated grip for focused arm work.
A bicep and forearm exercise performed with a neutral, palms-in grip, alternating arms each rep to target the brachialis and brachioradialis.
A machine-assisted dip providing counterbalance weight, making dips accessible while building triceps and chest strength.
The classic standing barbell curl for building bicep mass and strength with an underhand grip.
A bicep curl variation where the bar is dragged up along the body, shifting emphasis to the brachialis and long head of the biceps.
A bodyweight triceps exercise performed with hands on a bench behind you.
A bicep curl performed using a cable machine for constant tension throughout the movement.
A cable curl with a rope attachment using a neutral grip to target the brachialis and brachioradialis alongside the biceps.
A triceps isolation exercise using a rope attachment, allowing the hands to separate at the bottom for maximum contraction.
A bench press with a narrow grip that shifts emphasis to the triceps while still working the chest and front delts.
A bicep isolation exercise using a narrow grip on the barbell to emphasize the outer, long head of the biceps.
A bicep curl variation using the EZ bar's angled grip to reduce wrist strain while targeting the biceps with a narrow hand position.
A triceps exercise using a cable crossover station, pushing down with a cross-body angle for a unique contraction.
A bicep and brachialis exercise curling a dumbbell across the body with a neutral grip to target different fibers than standard curls.
A strict bicep isolation curl performed seated with the elbow braced against the inner thigh.
A bicep isolation curl using a preacher bench with a dumbbell, eliminating momentum for strict muscle activation.
A triceps isolation exercise extending the arm backward from a bent-over position using a dumbbell.
A triceps isolation exercise using an EZ bar on a flat bench, lowering toward the forehead to target all three heads.
A bicep curl on an incline bench that stretches the long head of the biceps for a deeper contraction and greater growth stimulus.
A bicep and brachialis exercise on an incline bench with a neutral grip, combining the stretch of incline curls with the thickness work of hammer curls.
A triceps exercise using a cable machine with arms extended overhead, emphasizing the long head of the triceps.
A triceps exercise holding a dumbbell overhead with both hands, emphasizing the long head through a deep stretch.
A unilateral triceps exercise using a cable behind you, extending one arm overhead for long head emphasis.
An isolation exercise targeting the triceps, particularly the long head, by extending a dumbbell overhead with one arm.
A triceps isolation exercise using a V-bar attachment for a neutral grip that targets the lateral and medial triceps heads.
A bicep curl with a wider-than-shoulder grip to emphasize the short, inner head of the biceps.
A machine or band-assisted chin-up using an underhand grip, building the strength needed for unassisted chin-ups.
A machine-assisted pull-up that provides counterbalance weight, making pull-ups accessible for beginners building strength.
A partial deadlift from an elevated starting position in a rack, targeting the upper portion of the deadlift with heavier loads than a full pull allows.
An isolation exercise targeting the upper trapezius muscles by elevating the shoulders against resistance.
The bent over barbell row is the heaviest horizontal pull most lifters will do and the standard counterweight to pressing volume.
A compound back exercise performed bent over with dumbbells, targeting the lats, rhomboids, and biceps.
A compound bodyweight pull using an underhand grip that emphasizes the biceps and lats.
A compound back exercise performed on a cable machine, targeting the latissimus dorsi, biceps, and rear deltoids.
A strict barbell row variation where the bar returns to the floor each rep, targeting the lats, rhomboids, and rear deltoids with explosive pulling power.
A compound bodyweight pulling exercise using an overhand grip to target the lats, biceps, and upper back.
A horizontal pulling exercise performed seated at a cable station, targeting the mid-back, lats, and biceps.
A unilateral back exercise performed with one knee and hand on a bench, targeting the lats, rhomboids, and biceps.
A unilateral back exercise that addresses muscle imbalances by rowing one arm at a time on a seated cable station.
A unilateral chest press that alternates arms to build stability and address strength imbalances while targeting the pectorals.
The classic compound chest exercise targeting the pectorals, front deltoids, and triceps using a barbell on a flat bench.
A chest pressing exercise using cables for constant tension, targeting the pectorals, front deltoids, and triceps.
A chest isolation exercise using cable pulleys to fly the arms together, maintaining constant tension on the pectorals.
A bodyweight pressing exercise on parallel bars emphasizing the chest with a forward lean, also working triceps and shoulders.
A compound pressing movement using dumbbells to target the chest, front deltoids, and triceps with an increased range of motion.
A bench press alternative performed lying on the floor, limiting range of motion to protect the shoulders while training the chest and triceps.
A chest isolation exercise using dumbbells on a flat bench, opening and closing the arms in an arc to stretch and squeeze the pectorals.
A compound press on an incline bench using a barbell to target the upper chest, front deltoids, and triceps.
The incline dumbbell press is a compound upper body press performed on a bench set to roughly 30 to 45 degrees.
A chest isolation exercise on an incline bench using a fly motion to target the upper pectorals.
A chest isolation exercise using low cable pulleys to target the upper chest through an upward fly motion.
A core stability exercise performed on all fours, extending opposite arm and leg to build anti-rotation and anti-extension strength.
An abdominal exercise using a rope attachment on a high cable to load the crunch movement with resistance.
A basic abdominal exercise curling the upper body off the floor to target the rectus abdominis.
A lower abdominal exercise performed lying down, alternating small up-and-down kicks with the legs to build core endurance.
A total-body stabilization exercise that targets the obliques, shoulders, and hips while improving flexibility.
A rotational core exercise using a cable machine to train the obliques and trunk rotation from a standing position.
A full-body locomotion exercise that builds shoulder stability, core strength, and coordination by crawling on hands and feet.
A full-body compound exercise combining a front squat with an overhead press for total body conditioning and power.
A glute medius exercise using a resistance band, performed on all fours by lifting the knee outward like a fire hydrant.
A glute medius activation exercise using a resistance band, performed lying on the side and opening the knees against tension.
The barbell hip thrust loads the glutes at the top of hip extension, which is the position where squats and deadlifts give them the least tension.
A bodyweight glute activation exercise performed with the upper back on a bench, ideal for warm-ups or high-rep glute work.
A glute isolation exercise using a cable ankle strap, kicking the leg backward to target the gluteus maximus.
A glute isolation exercise using a low cable pulley to extend the hip backward against resistance.
A posterior chain exercise using a cable machine, combining a hip hinge with the rope pulled between the legs to target the glutes and hamstrings.
A lunge variation stepping one leg behind and across the body, targeting the glutes, especially the gluteus medius.
A glute exercise similar to the barbell hip thrust but using a dumbbell across the hips for a lighter, more accessible setup.
A glute bridge with feet placed on an elevated surface to increase range of motion and hamstring engagement.
A glute activation exercise performed lying down with the soles of the feet together, isolating the glutes through a short pumping range.
A bodyweight exercise for glute activation performed lying on the floor, great for warm-ups and rehabilitation.
An explosive hip-hinge exercise using a kettlebell that targets the glutes, hamstrings, and core while building conditioning.
A glute medius isolation exercise using a cable to move the leg laterally away from the body.
A squat variation that adds a half-rep at the bottom of each full squat, increasing time under tension for the quads and glutes.
A semi-unilateral Romanian deadlift where one foot is staggered back, shifting most of the load to the front leg.
A squat variation using a box to develop explosive strength out of the bottom position and reinforce proper squat depth.
A foundational compound lift targeting the entire posterior chain, core, and grip, considered one of the best measures of total-body strength.
A squat variation with the barbell racked across the front deltoids, emphasizing the quads and demanding greater core stability.
A hip-hinge movement with a barbell on the upper back, strengthening the hamstrings, glutes, and erector spinae.
A unilateral lower body exercise with a barbell across the upper back, targeting the quads, glutes, and hamstrings.
A hip-hinge movement with a barbell that primarily targets the hamstrings and glutes while also strengthening the lower back.
A unilateral leg exercise with a barbell on the upper back, performed in a stationary split stance to target quads and glutes.
The back squat is the reference lift for lower body strength.
A squat variation using a box as a depth guide, ideal for learning proper squat form and building confidence at full depth.
A dynamic lower body exercise stepping over a box to develop leg power, coordination, and unilateral strength.
A unilateral leg exercise with the rear foot elevated on a bench, intensely targeting the quads, glutes, and hamstrings of the front leg.
A deep lateral squat that develops hip mobility, adductor flexibility, and single-leg strength by shifting weight side to side.
A deadlift variation performed while standing on an elevated surface, increasing the range of motion to develop strength off the floor.
A deadlift variation using dumbbells held at the sides, making it more accessible while still targeting the posterior chain.
A squat variation holding dumbbells at shoulder height, targeting the quads and core with a more upright torso position.
A squat variation holding a dumbbell vertically at chest level, excellent for developing squat depth and form.
A hip-hinge exercise holding dumbbells at the shoulders, targeting the hamstrings and lower back with lighter, more manageable loading.
A unilateral lower body exercise with dumbbells at your sides, targeting the quads, glutes, and hamstrings.
A split squat variation with the front foot on a small platform, increasing range of motion and quad activation.
An advanced posterior chain exercise performed on a GHD machine, targeting the hamstrings and glutes through knee flexion.
An explosive plyometric exercise combining a squat with a vertical jump to build lower body power and cardiovascular conditioning.
A wide-stance deadlift using a kettlebell, targeting the quads, glutes, and adductors with an accessible setup.
A goblet squat with one foot slightly behind for support, shifting more load to the front leg for a semi-unilateral stimulus.
A quad isolation exercise performed seated using a dumbbell held between the feet instead of a machine.
An isolation exercise for the gastrocnemius and soleus muscles of the calves, performed by rising onto the toes.
A deadlift variation with minimal knee bend that isolates the hamstrings and lower back through a full hip hinge.
A deadlift variation with a wide stance and narrow grip that emphasizes the quads, adductors, and glutes more than the conventional pull.
A squat to a box with a wide stance, emphasizing the glutes, adductors, and posterior chain while teaching a powerful sit-back pattern.
A rear deltoid and upper back exercise using a resistance band to improve posture and shoulder health.
A compound pressing movement targeting the shoulders, upper chest, and triceps by pressing a barbell overhead from shoulder level.
A compound shoulder exercise that targets the lateral deltoids and upper traps by pulling a barbell vertically along the body.
A rear deltoid exercise using low cable pulleys in a bent-over position for constant tension on the posterior delts.
The bent over rear delt raise isolates the posterior head of the deltoid, the one part of the shoulder that gets almost no work from pressing and very little from most rows.
A shoulder press variation popularized by Arnold Schwarzenegger that incorporates rotation to engage all three deltoid heads throughout the movement.
A shoulder health and rotator cuff exercise combining an upright row with external rotation and an overhead press.
A rear deltoid and upper back exercise performed with dumbbells in a bent-over position, mimicking the cable face pull.
An isolation exercise for the anterior deltoid, lifting a dumbbell in front of the body to shoulder height.
An isolation exercise targeting the lateral deltoids by raising dumbbells out to the sides to build shoulder width.
An isolation exercise for the rear deltoids and upper back, raising dumbbells outward from a bent-over position.
A compound overhead pressing exercise using dumbbells to target the deltoids and triceps, allowing for a natural pressing arc.
A lateral deltoid isolation exercise performed seated to eliminate momentum and focus strictly on the side delts.
A unilateral overhead pressing exercise that targets the deltoids and triceps while challenging core stability with an offset load.
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