Exercise library

Every lift,
broken down.

Step-by-step technique, common mistakes and smart alternatives for every exercise we'll ever put in your program. 93 and counting.

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9
1
90/90 Hip Rotation
bodyweight · mobility
A
3
Ab Wheel Rollout
other · abs, core
Arnold Press
dumbbell · shoulders
Assisted Pull-up
machine · lats, back
B
12
Back Extension (Hyperextension)
machine · lower-back, glutes
Band Pull-Apart
bands · rear-delts, upper-back
Banded Glute Bridge
bands · glutes
Barbell Back Squat
barbell · quads, glutes
Barbell Bench Press
barbell · chest
Barbell Bent-Over Row
barbell · back, lats
Barbell Bicep Curl
barbell · biceps
Barbell Front Squat
barbell · quads, glutes
Barbell Hip Thrust
barbell · glutes
Barbell Overhead Press
barbell · shoulders
Bird Dog
bodyweight · core, lower-back
Bulgarian Split Squat
dumbbell · quads, glutes
C
12
Cable Bicep Curl
cable · biceps
Cable Crossover
cable · chest
Cable Crunch
cable · abs
Cable Fly (Chest)
cable · chest
Cable Lateral Raise
cable · shoulders
Cable Rear Delt Fly
cable · rear-delts
Cable Tricep Pushdown
cable · triceps
Cat-Cow Stretch
bodyweight · mobility
Chest-Supported Dumbbell Row
dumbbell · back, lats
Chin-up
bodyweight · back, lats
Conventional Deadlift
barbell · hamstrings, glutes
Couch Stretch
bodyweight · mobility
D
10
Dead Bug
bodyweight · core
Decline Push-up
bodyweight · chest
Dips (Parallel Bar)
bodyweight · triceps, chest
Dumbbell Bench Press
dumbbell · chest
Dumbbell Bent-Over Row
dumbbell · back, lats
Dumbbell Bicep Curl
dumbbell · biceps
Dumbbell Front Raise
dumbbell · shoulders
Dumbbell Lateral Raise
dumbbell · shoulders
Dumbbell Rear Delt Fly
dumbbell · rear-delts
Dumbbell Shoulder Press
dumbbell · shoulders
F
3
Face Pull
cable · rear-delts, traps
Farmer's Carry
dumbbell · forearms, traps
Forward Lunge
barbell · quads, glutes
G
5
Glute Bridge (Bodyweight)
bodyweight · glutes
Glute Kickback (Cable)
cable · glutes
Glute-Ham Raise
machine · hamstrings, glutes
Goblet Squat
kettlebell · quads, glutes
Good Morning
barbell · hamstrings, glutes
H
5
Hack Squat (Machine)
machine · quads, glutes
Hammer Curl
dumbbell · biceps, forearms
Hanging Leg Raise
bodyweight · abs, core
Hip Abduction (Machine)
machine · glutes
Hip Adduction (Machine)
machine · adductors
I
4
Incline Barbell Bench Press
barbell · chest
Incline Dumbbell Bench Press
dumbbell · chest
Incline Push-up
bodyweight · chest
Inverted Row
bodyweight · back, lats
K
2
Kettlebell Deadlift
kettlebell · hamstrings, glutes
Kettlebell Swing
kettlebell · glutes, hamstrings
L
6
Landmine Twist
barbell · obliques, core
Lat Pulldown
cable · lats
Lateral Lunge
dumbbell · quads, glutes
Leg Curl (Machine)
machine · hamstrings
Leg Extension (Machine)
machine · quads
Leg Press
machine · quads, glutes
M
2
Machine Chest Press
machine · chest
Machine Shoulder Press
machine · shoulders
O
1
Overhead Dumbbell Tricep Extension
dumbbell · triceps
P
8
Pallof Press
cable · core
Pec Deck Fly
machine · chest
Pistol Squat
bodyweight · quads, glutes
Plank
bodyweight · core
Preacher Curl (Barbell)
barbell · biceps
Pull-up
bodyweight · back, lats
Push Press
barbell · shoulders
Push-up
bodyweight · chest
R
3
Reverse Lunge
dumbbell · quads, glutes
Romanian Deadlift
barbell · hamstrings, glutes
Russian Twist
other · obliques, abs
S
12
Seated Cable Row
cable · back, lats
Seated Calf Raise (Machine)
machine · calves
Seated Row Machine
machine · back, lats
Side Plank
bodyweight · core
Single-Leg Hip Thrust
bodyweight · glutes
Single-Leg Romanian Deadlift
dumbbell · hamstrings, glutes
Skullcrusher (Barbell)
barbell · triceps
Standing Calf Raise (Machine)
machine · calves
Step-Up
dumbbell · quads, glutes
Straight-Arm Pulldown
cable · lats
Suitcase Carry
dumbbell · core, obliques
Sumo Deadlift
barbell · glutes, hamstrings
T
1
T-Bar Row
barbell · back, lats
W
2
Walking Lunge
dumbbell · quads, glutes
World's Greatest Stretch
bodyweight · mobility
Z
1
Zercher Squat
barbell · quads, glutes