Exercise library

Learn every lift, muscle by muscle.

Search by muscle, equipment or movement pattern — or tap the body. Every guide covers setup, cues, mistakes and safer variations.

Chest15

Shoulders12

Biceps9

Triceps6

Forearms3

Core7

Quadriceps17

Hamstrings9

Hips3

Calves3

AbductorsAbductorsSide deltsSide deltsAdductorsAdductorsForearmsForearmsNeckNeckBicepsBicepsTibialisTibialisQuadsQuadsFront deltsFront deltsQuadsQuadsObliquesObliquesHip flexorsHip flexorsUpper chestUpper chestLower absLower absUpper absUpper absLower chestLower chestUpper absUpper absChest15

Barbell Bench Press

Incline Dumbbell Press

Push-Up

Flat Dumbbell Press

Incline Barbell Bench Press

Decline Bench Press

Machine Chest Press

Smith Machine Incline Press

Cable Fly

Low-to-High Cable Fly

Pec Deck Fly

Dumbbell Fly

Chest Dip

Incline Push-Up

Burpee

ForearmsForearmsAdductorsAdductorsSide deltsSide deltsAbductorsAbductorsTricepsTricepsTrapsTrapsCalvesCalvesHamstringsHamstringsRear deltsRear deltsLatsLatsGlutesGlutesLower backLower backTrapsTrapsRhomboidsRhomboidsBack22

Pull-Up

Barbell Row

Lat Pulldown

Conventional Deadlift

Upright Row

Barbell Shrug

Dumbbell Shrug

Chin-Up

Assisted Pull-Up (Machine)

Neutral-Grip Lat Pulldown

Seated Cable Row

One-Arm Dumbbell Row

T-Bar Row

Chest-Supported Dumbbell Row

Pendlay Row

Machine Row

Straight-Arm Cable Pulldown

Inverted Row

45° Back Extension

Rack Pull

Barbell Good Morning

Farmer's Carry

AbductorsAbductorsSide deltsSide deltsAdductorsAdductorsForearmsForearmsNeckNeckBicepsBicepsTibialisTibialisQuadsQuadsFront deltsFront deltsQuadsQuadsObliquesObliquesHip flexorsHip flexorsUpper chestUpper chestLower absLower absUpper absUpper absLower chestLower chestUpper absUpper absShoulders12

Overhead Press

Lateral Raise

Face Pull

Seated Dumbbell Shoulder Press

Arnold Press

Machine Shoulder Press

Cable Lateral Raise

Machine Lateral Raise

Dumbbell Front Raise

Reverse Pec Deck

Bent-Over Rear Delt Raise

Upright Row

AbductorsAbductorsSide deltsSide deltsAdductorsAdductorsForearmsForearmsNeckNeckBicepsBicepsTibialisTibialisQuadsQuadsFront deltsFront deltsQuadsQuadsObliquesObliquesHip flexorsHip flexorsUpper chestUpper chestLower absLower absUpper absUpper absLower chestLower chestUpper absUpper absBiceps9

Dumbbell Curl

Barbell Curl

EZ-Bar Curl

Hammer Curl

Incline Dumbbell Curl

Preacher Curl

Cable Curl

Concentration Curl

Chin-Up

ForearmsForearmsAdductorsAdductorsSide deltsSide deltsAbductorsAbductorsTricepsTricepsTrapsTrapsCalvesCalvesHamstringsHamstringsRear deltsRear deltsLatsLatsGlutesGlutesLower backLower backTrapsTrapsRhomboidsRhomboidsTriceps6

Push-Up

Close-Grip Bench Press

Triceps Rope Pushdown

Overhead Cable Triceps Extension

EZ-Bar Skull Crusher

Bench Dip

AbductorsAbductorsSide deltsSide deltsAdductorsAdductorsForearmsForearmsNeckNeckBicepsBicepsTibialisTibialisQuadsQuadsFront deltsFront deltsQuadsQuadsObliquesObliquesHip flexorsHip flexorsUpper chestUpper chestLower absLower absUpper absUpper absLower chestLower chestUpper absUpper absForearms3

Hammer Curl

Wrist Curl

Farmer's Carry

AbductorsAbductorsSide deltsSide deltsAdductorsAdductorsForearmsForearmsNeckNeckBicepsBicepsTibialisTibialisQuadsQuadsFront deltsFront deltsQuadsQuadsObliquesObliquesHip flexorsHip flexorsUpper chestUpper chestLower absLower absUpper absUpper absLower chestLower chestUpper absUpper absCore7

Plank

Hanging Leg Raise

Cable Crunch

Ab Wheel Rollout

Russian Twist

Side Plank

Chest15

Back22

Shoulders12

Biceps9

Triceps6

Forearms3

Core7

Quadriceps17

Hamstrings9

Glutes23

Hips3

Calves3