100% free, forever — no signup, no credit card, no premium plan.

Exercise library

Step-by-step instructions, muscles worked, common mistakes and alternatives for 110 exercises.

Row of dumbbells on a gym rack

Chest

Barbell Bench PressBarbell · BenchBeginnerCompound Incline Barbell Bench PressBarbell · BenchIntermediateCompound Dumbbell Bench PressDumbbells · BenchBeginnerCompound Incline Dumbbell PressDumbbells · BenchBeginnerCompound Decline Bench PressBarbell · BenchIntermediateCompound Push-UpBodyweightBeginnerCompound Incline Push-UpBodyweightBeginnerCompound Decline Push-UpBodyweightIntermediateCompound Dumbbell FlyDumbbells · BenchBeginnerIsolation Cable CrossoverCableBeginnerIsolation Pec Deck Machine FlyMachineBeginnerIsolation Machine Chest PressMachineBeginnerCompound Chest DipBodyweight · Pull-up / dip barIntermediateCompound Resistance Band Chest PressBandsBeginnerCompound Smith Machine Bench PressSmith machine · BenchBeginnerCompound

Back

Pull-UpPull-up / dip barIntermediateCompound Chin-UpPull-up / dip barIntermediateCompound Lat PulldownCableBeginnerCompound Close-Grip Lat PulldownCableBeginnerCompound Bent-Over Barbell RowBarbellIntermediateCompound One-Arm Dumbbell RowDumbbells · BenchBeginnerCompound Seated Cable RowCableBeginnerCompound T-Bar RowBarbellIntermediateCompound Chest-Supported Dumbbell RowDumbbells · BenchBeginnerCompound Inverted RowBodyweight · Pull-up / dip barBeginnerCompound Machine RowMachineBeginnerCompound Straight-Arm PulldownCableBeginnerIsolation Resistance Band RowBandsBeginnerCompound Assisted Pull-Up (Machine)MachineBeginnerCompound

Shoulders

Face PullCableBeginnerIsolation Overhead Press (Barbell)BarbellIntermediateCompound Seated Dumbbell Shoulder PressDumbbells · BenchBeginnerCompound Arnold PressDumbbells · BenchIntermediateCompound Machine Shoulder PressMachineBeginnerCompound Dumbbell Lateral RaiseDumbbellsBeginnerIsolation Cable Lateral RaiseCableIntermediateIsolation Band Lateral RaiseBandsBeginnerIsolation Bent-Over Rear Delt FlyDumbbellsBeginnerIsolation Reverse Pec DeckMachineBeginnerIsolation Dumbbell Front RaiseDumbbellsBeginnerIsolation Pike Push-UpBodyweightIntermediateCompound Landmine PressBarbellIntermediateCompound Band Overhead PressBandsBeginnerCompound

Biceps

Barbell CurlBarbellBeginnerIsolation Dumbbell CurlDumbbellsBeginnerIsolation Hammer CurlDumbbellsBeginnerIsolation Incline Dumbbell CurlDumbbells · BenchIntermediateIsolation EZ-Bar Preacher CurlEZ bar · BenchIntermediateIsolation Cable CurlCableBeginnerIsolation Concentration CurlDumbbells · BenchBeginnerIsolation Resistance Band CurlBandsBeginnerIsolation EZ-Bar CurlEZ barBeginnerIsolation

Triceps

Triceps PushdownCableBeginnerIsolation Overhead Dumbbell Triceps ExtensionDumbbellsBeginnerIsolation Skull Crusher (EZ Bar)EZ bar · BenchIntermediateIsolation Close-Grip Bench PressBarbell · BenchIntermediateCompound Bench DipBenchBeginnerCompound Diamond Push-UpBodyweightIntermediateCompound Cable Overhead Triceps ExtensionCableIntermediateIsolation Band Triceps ExtensionBandsBeginnerIsolation

Quadriceps

Barbell Back SquatBarbellIntermediateCompound Barbell Front SquatBarbellAdvancedCompound Goblet SquatDumbbellsBeginnerCompound Bodyweight SquatBodyweightBeginnerCompound Jump SquatBodyweightIntermediateCompound Leg PressMachineBeginnerCompound Hack Squat (Machine)MachineIntermediateCompound Smith Machine SquatSmith machineBeginnerCompound Bulgarian Split SquatDumbbells · BenchIntermediateCompound Walking LungeDumbbellsBeginnerCompound Reverse LungeBodyweightBeginnerCompound Dumbbell Step-UpDumbbells · BenchBeginnerCompound Leg ExtensionMachineBeginnerIsolation

Hamstrings

DeadliftBarbellIntermediateCompound Romanian Deadlift (Barbell)BarbellIntermediateCompound Dumbbell Romanian DeadliftDumbbellsBeginnerCompound Single-Leg Romanian DeadliftDumbbellsIntermediateCompound Good MorningBarbellAdvancedCompound Lying Leg CurlMachineBeginnerIsolation Seated Leg CurlMachineBeginnerIsolation Nordic Hamstring CurlBodyweightAdvancedIsolation

Glutes

Barbell Hip ThrustBarbell · BenchIntermediateCompound Glute BridgeBodyweightBeginnerCompound Single-Leg Glute BridgeBodyweightBeginnerCompound Cable Glute KickbackCableBeginnerIsolation Hip Abduction MachineMachineBeginnerIsolation Band Lateral WalkBandsBeginnerIsolation Kettlebell SwingKettlebellIntermediateCompound Sumo DeadliftBarbellIntermediateCompound Dumbbell Sumo SquatDumbbellsBeginnerCompound

Calves

Standing Calf Raise (Machine)MachineBeginnerIsolation Seated Calf RaiseMachineBeginnerIsolation Single-Leg Calf RaiseBodyweightBeginnerIsolation Leg Press Calf RaiseMachineBeginnerIsolation

Abs

PlankBodyweightBeginnerIsolation Side PlankBodyweightBeginnerIsolation CrunchBodyweightBeginnerIsolation Hanging Leg RaisePull-up / dip barIntermediateIsolation Lying Leg RaiseBodyweightBeginnerIsolation Cable CrunchCableIntermediateIsolation Dead BugBodyweightBeginnerIsolation Bird DogBodyweightBeginnerIsolation Russian TwistBodyweightBeginnerIsolation Pallof PressCableBeginnerIsolation Mountain ClimberBodyweightBeginnerCompound Bicycle CrunchBodyweightBeginnerIsolation

Forearms

Farmer's CarryDumbbellsBeginnerCompound

Traps

Barbell ShrugBarbellBeginnerIsolation Dumbbell ShrugDumbbellsBeginnerIsolation

Lower back

Back Extension (45°)MachineBeginnerIsolation

Build your complete workout

Generate my workout

We use cookies for analytics and ads. You can accept or reject non-essential cookies. Cookie policy