Movement reference

Exercise Library

Find your next movement by muscle group, equipment, difficulty, or movement pattern.

A reference for the movements in your training.

113 exercises

113 exercises

Back Squat

aka Barbell Back Squat, High Bar Squat

Intermediate

Squat Barbell & Rack Compound

QuadsGlutes · CoreErectors

Rep range: 1–12 · Quad Dominant · Testable 1RM

Front Squat

aka Barbell Front Squat

Intermediate

Squat Barbell & Rack Compound

Quads · CoreUpper BackGlutes

Rep range: 3–8 · Quad Dominant · Testable 1RM

Goblet Squat

Beginner

Squat Dumbbells & Bands Compound

QuadsGlutes · Core

Rep range: 8–15 · Quad Dominant

Bulgarian Split Squat

aka BSS, Rear Foot Elevated Split Squat

Intermediate

Squat Dumbbells & Bands Compound Unilateral

QuadsGlutes · CoreAdductors

Rep range: 6–15 · Quad Dominant

Leg Press

Beginner

Squat Full Gym Access Compound

QuadsGlutes · Hamstrings

Rep range: 8–15 · Quad Dominant

Hack Squat

Beginner

Squat Full Gym Access Compound

Quads · Glutes

Rep range: 8–12 · Quad Dominant

Bodyweight Squat

aka Air Squat

Beginner

Squat Bodyweight Only Compound

QuadsGlutes · Core

Rep range: 15–30 · Quad Dominant

Pistol Squat

Advanced

Squat Bodyweight Only Compound Unilateral

QuadsGlutes · CoreAdductors

Rep range: 3–8 · Quad Dominant

Overhead Squat

Advanced

Squat Barbell & Rack Compound

QuadsGlutes · CoreFront DeltUpper Back

Rep range: 3–6 · Full Body · Testable 1RM

Zercher Squat

Advanced

Squat Barbell & Rack Compound

QuadsGlutes · CoreBicepsUpper Back

Rep range: 5–10 · Quad Dominant

Safety Bar Squat

aka SSB Squat

Intermediate

Squat Full Gym Access Compound

QuadsGlutes · CoreUpper Back

Rep range: 3–10 · Quad Dominant · Testable 1RM

Walking Lunge

Beginner

Squat Dumbbells & Bands Compound Unilateral

QuadsGlutes · CoreHamstrings

Rep range: 8–15 · Quad Dominant

Reverse Lunge

Beginner

Squat Dumbbells & Bands Compound Unilateral

QuadsGlutes · Core

Rep range: 8–15 · Quad Dominant

Step-Up

Beginner

Squat Dumbbells & Bands Compound Unilateral

QuadsGlutes · Core

Rep range: 8–15 · Quad Dominant

Sissy Squat

Intermediate

Squat Bodyweight Only Isolation

Quads

Rep range: 8–15 · Quad Dominant

Conventional Deadlift

aka Deadlift

Intermediate

Hinge Barbell & Rack Compound

HamstringsGlutesErectors · QuadsLatsForearms +1

Rep range: 1–8 · Full Body · Testable 1RM

Sumo Deadlift

Intermediate

Hinge Barbell & Rack Compound

GlutesQuadsAdductors · HamstringsErectorsCore

Rep range: 1–8 · Glute Dominant · Testable 1RM

Romanian Deadlift

aka RDL

Intermediate

Hinge Barbell & Rack Compound

HamstringsGlutes · ErectorsCore

Rep range: 6–12 · Hamstring Dominant

Dumbbell RDL

Beginner

Hinge Dumbbells & Bands Compound

HamstringsGlutes · ErectorsCore

Rep range: 8–15 · Hamstring Dominant

Single-Leg RDL

Intermediate

Hinge Dumbbells & Bands Compound Unilateral

HamstringsGlutes · Core

Rep range: 8–12 · Hamstring Dominant

Trap Bar Deadlift

aka Hex Bar Deadlift

Beginner

Hinge Full Gym Access Compound

QuadsGlutesHamstrings · CoreErectors

Rep range: 3–10 · Full Body · Testable 1RM

Good Morning

Intermediate

Hinge Barbell & Rack Compound

HamstringsErectors · GlutesCore

Rep range: 6–12 · Hamstring Dominant

Kettlebell Swing

Beginner

Hinge Dumbbells & Bands Compound

GlutesHamstrings · CoreFront Delt

Rep range: 10–25 · Glute Dominant

Glute Bridge

Beginner

Hinge Bodyweight Only Isolation

Glutes · HamstringsCore

Rep range: 12–20 · Glute Dominant

Barbell Hip Thrust

aka Hip Thrust

Intermediate

Hinge Barbell & Rack Compound

Glutes · HamstringsCore

Rep range: 6–12 · Glute Dominant

Cable Pull-Through

Beginner

Hinge Full Gym Access Compound

GlutesHamstrings · Core

Rep range: 10–15 · Glute Dominant

Deficit Deadlift

Advanced

Hinge Barbell & Rack Compound

HamstringsGlutesQuads · ErectorsCore

Rep range: 3–6 · Full Body

Barbell Bench Press

aka Flat Bench Press, Bench

Intermediate

Horizontal Push Barbell & Rack Compound

Chest · Front DeltTriceps

Rep range: 1–12 · Chest Dominant · Testable 1RM

Incline Barbell Bench Press

aka Incline Bench

Intermediate

Horizontal Push Barbell & Rack Compound

Upper Chest · Front DeltTriceps

Rep range: 5–10 · Chest Dominant · Testable 1RM

Dumbbell Bench Press

Beginner

Horizontal Push Dumbbells & Bands Compound

Chest · Front DeltTriceps

Rep range: 8–12 · Chest Dominant

Incline Dumbbell Press

Beginner

Horizontal Push Dumbbells & Bands Compound

Upper Chest · Front DeltTriceps

Rep range: 8–12 · Chest Dominant

Push-Up

aka Press-Up

Beginner

Horizontal Push Bodyweight Only Compound

ChestFront DeltTriceps · Core

Rep range: 8–25 · Chest Dominant

Diamond Push-Up

Intermediate

Horizontal Push Bodyweight Only Compound

TricepsChest · Front DeltCore

Rep range: 8–20 · Arm Dominant

Decline Bench Press

Intermediate

Horizontal Push Barbell & Rack Compound

Lower Chest · Front DeltTriceps

Rep range: 6–12 · Chest Dominant

Close-Grip Bench Press

aka CGBP

Intermediate

Horizontal Push Barbell & Rack Compound

TricepsChest · Front Delt

Rep range: 5–10 · Arm Dominant · Testable 1RM

Floor Press

Intermediate

Horizontal Push Barbell & Rack Compound

ChestTriceps · Front Delt

Rep range: 5–10 · Chest Dominant

Dumbbell Flye

Beginner

Isolation Dumbbells & Bands Isolation

Chest · Front Delt

Rep range: 10–15 · Chest Dominant

Cable Flye

aka Cable Crossover

Beginner

Isolation Full Gym Access Isolation

Chest

Rep range: 10–15 · Chest Dominant

Dip

aka Chest Dip, Tricep Dip

Intermediate

Horizontal Push Dumbbells & Bands Compound

ChestTriceps · Front Delt

Rep range: 6–15 · Chest Dominant

Barbell Row

aka Bent-Over Row, Pendlay Row

Intermediate

Horizontal Pull Barbell & Rack Compound

LatsUpper Back · RhomboidsBicepsRear Delt +1

Rep range: 5–12 · Back Dominant

Dumbbell Row

aka Single-Arm Row

Beginner

Horizontal Pull Dumbbells & Bands Compound Unilateral

LatsUpper Back · RhomboidsBiceps

Rep range: 8–15 · Back Dominant

Seated Cable Row

Beginner

Horizontal Pull Full Gym Access Compound

LatsUpper Back · RhomboidsBiceps

Rep range: 8–15 · Back Dominant

T-Bar Row

Intermediate

Horizontal Pull Barbell & Rack Compound

LatsUpper Back · RhomboidsBicepsCore

Rep range: 6–12 · Back Dominant

Face Pull

Beginner

Horizontal Pull Full Gym Access Isolation

Rear DeltUpper Back

Rep range: 12–20 · Shoulder Dominant

Inverted Row

aka Bodyweight Row

Beginner

Horizontal Pull Barbell & Rack Compound

LatsUpper Back · BicepsCore

Rep range: 8–15 · Back Dominant

Chest-Supported Row

Beginner

Horizontal Pull Dumbbells & Bands Compound

Upper BackLats · Biceps

Rep range: 8–15 · Back Dominant

Meadows Row

Intermediate

Horizontal Pull Barbell & Rack Compound Unilateral

Lats · Upper BackBiceps

Rep range: 8–12 · Back Dominant

Band Pull-Apart

Beginner

Horizontal Pull Dumbbells & Bands Isolation

Rear DeltRhomboids

Rep range: 15–25 · Shoulder Dominant

Seal Row

Intermediate

Horizontal Pull Barbell & Rack Compound

LatsUpper Back · Biceps

Rep range: 8–12 · Back Dominant

Overhead Press

aka OHP, Military Press

Intermediate

Vertical Push Barbell & Rack Compound

Front DeltSide Delt · TricepsCore

Rep range: 3–10 · Shoulder Dominant · Testable 1RM

Dumbbell Shoulder Press

aka Seated DB Press

Beginner

Vertical Push Dumbbells & Bands Compound

Front DeltSide Delt · Triceps

Rep range: 8–12 · Shoulder Dominant

Push Press

Intermediate

Vertical Push Barbell & Rack Compound

Front DeltSide Delt · TricepsQuadsCore

Rep range: 3–6 · Shoulder Dominant · Testable 1RM

Lateral Raise

aka Side Raise

Beginner

Isolation Dumbbells & Bands Isolation

Side Delt

Rep range: 10–20 · Shoulder Dominant

Cable Lateral Raise

Beginner

Isolation Full Gym Access Isolation

Side Delt

Rep range: 12–20 · Shoulder Dominant

Front Raise

Beginner

Isolation Dumbbells & Bands Isolation

Front Delt

Rep range: 10–15 · Shoulder Dominant

Pike Push-Up

Intermediate

Vertical Push Bodyweight Only Compound

Front DeltSide Delt · TricepsCore

Rep range: 6–12 · Shoulder Dominant

Handstand Push-Up

aka HSPU

Advanced

Vertical Push Bodyweight Only Compound

Front DeltSide Delt · TricepsCore

Rep range: 3–8 · Shoulder Dominant

Pull-Up

Intermediate

Vertical Pull Dumbbells & Bands Compound

Lats · BicepsUpper BackCore

Rep range: 3–15 · Back Dominant

Chin-Up

Intermediate

Vertical Pull Dumbbells & Bands Compound

LatsBiceps · Upper Back

Rep range: 5–15 · Back Dominant

Lat Pulldown

Beginner

Vertical Pull Full Gym Access Compound

Lats · BicepsUpper Back

Rep range: 8–15 · Back Dominant

Neutral-Grip Pull-Up

Intermediate

Vertical Pull Dumbbells & Bands Compound

LatsBiceps

Rep range: 5–12 · Back Dominant

Wide-Grip Pulldown

Beginner

Vertical Pull Full Gym Access Compound

Lats · Upper Back

Rep range: 8–15 · Back Dominant

Straight-Arm Pulldown

Beginner

Isolation Full Gym Access Isolation

Lats

Rep range: 10–15 · Back Dominant

Assisted Pull-Up

aka Band Pull-Up

Beginner

Vertical Pull Dumbbells & Bands Compound

Lats · Biceps

Rep range: 6–12 · Back Dominant

Muscle-Up

Advanced

Vertical Pull Dumbbells & Bands Compound

LatsChestTriceps · Core

Rep range: 1–5 · Full Body

Barbell Curl

Beginner

Isolation Barbell & Rack Isolation

Biceps · Forearms

Rep range: 8–15 · Arm Dominant

Dumbbell Curl

Beginner

Isolation Dumbbells & Bands Isolation

Biceps

Rep range: 8–15 · Arm Dominant

Hammer Curl

Beginner

Isolation Dumbbells & Bands Isolation

BicepsForearms

Rep range: 8–15 · Arm Dominant

Preacher Curl

Beginner

Isolation Barbell & Rack Isolation

Biceps

Rep range: 8–12 · Arm Dominant

Incline Dumbbell Curl

Beginner

Isolation Dumbbells & Bands Isolation

Biceps

Rep range: 8–12 · Arm Dominant

Cable Curl

Beginner

Isolation Full Gym Access Isolation

Biceps

Rep range: 10–15 · Arm Dominant

Concentration Curl

Beginner

Isolation Dumbbells & Bands Isolation Unilateral

Biceps

Rep range: 8–15 · Arm Dominant

EZ-Bar Curl

Beginner

Isolation Barbell & Rack Isolation

Biceps · Forearms

Rep range: 8–12 · Arm Dominant

Skull Crusher

aka Lying Tricep Extension

Intermediate

Isolation Barbell & Rack Isolation

Triceps

Rep range: 8–12 · Arm Dominant

Cable Pushdown

aka Tricep Pushdown

Beginner

Isolation Full Gym Access Isolation

Triceps

Rep range: 10–15 · Arm Dominant

Overhead Tricep Extension

Beginner

Isolation Dumbbells & Bands Isolation

Triceps

Rep range: 8–15 · Arm Dominant

Kickback

aka Tricep Kickback

Beginner

Isolation Dumbbells & Bands Isolation

Triceps

Rep range: 10–15 · Arm Dominant

Bench Dip

Beginner

Horizontal Push Dumbbells & Bands Compound

Triceps · Front DeltChest

Rep range: 10–20 · Arm Dominant

JM Press

Advanced

Horizontal Push Barbell & Rack Compound

Triceps · Chest

Rep range: 6–10 · Arm Dominant

Leg Extension

Beginner

Isolation Full Gym Access Isolation

Quads

Rep range: 10–15 · Quad Dominant

Leg Curl

aka Hamstring Curl, Lying Leg Curl

Beginner

Isolation Full Gym Access Isolation

Hamstrings

Rep range: 10–15 · Hamstring Dominant

Nordic Hamstring Curl

aka Nordic Curl

Advanced

Isolation Bodyweight Only Isolation

Hamstrings

Rep range: 3–8 · Hamstring Dominant

Cable Kickback

aka Glute Kickback

Beginner

Isolation Full Gym Access Isolation Unilateral

Glutes

Rep range: 12–15 · Glute Dominant

Clamshell

Beginner

Isolation Dumbbells & Bands Isolation

GlutesAdductors

Rep range: 15–25 · Glute Dominant

Standing Calf Raise

Beginner

Isolation Barbell & Rack Isolation

Calves

Rep range: 12–20 · Quad Dominant

Seated Calf Raise

Beginner

Isolation Dumbbells & Bands Isolation

Calves

Rep range: 12–20 · Quad Dominant

Single-Leg Hip Thrust

Intermediate

Hinge Bodyweight Only Isolation Unilateral

Glutes · Hamstrings

Rep range: 8–15 · Glute Dominant

Plank

Beginner

Core Bodyweight Only Isolation

Core · Front Delt

Rep range: 30–60 · Core Dominant

Side Plank

Beginner

Core Bodyweight Only Isolation

ObliquesCore

Rep range: 20–45 · Core Dominant

Ab Wheel Rollout

Intermediate

Core Dumbbells & Bands Isolation

Core · Lats

Rep range: 8–15 · Core Dominant

Hanging Leg Raise

Intermediate

Core Dumbbells & Bands Isolation

CoreHip Flexors

Rep range: 8–15 · Core Dominant

Russian Twist

Beginner

Core Bodyweight Only Isolation

ObliquesCore

Rep range: 15–25 · Core Dominant

Pallof Press

Intermediate

Core Full Gym Access Isolation

CoreObliques

Rep range: 10–15 · Core Dominant

Dead Bug

Beginner

Core Bodyweight Only Isolation

Core

Rep range: 10–15 · Core Dominant

Bird Dog

Beginner

Core Bodyweight Only Isolation

CoreErectors

Rep range: 10–15 · Core Dominant

Cable Crunch

Beginner

Core Full Gym Access Isolation

Core

Rep range: 12–20 · Core Dominant

V-Up

Intermediate

Core Bodyweight Only Isolation

CoreHip Flexors

Rep range: 10–20 · Core Dominant

Mountain Climber

Beginner

Core Bodyweight Only Isolation

CoreHip Flexors · Front Delt

Rep range: 20–40 · Core Dominant

Dragon Flag

Advanced

Core Dumbbells & Bands Isolation

Core

Rep range: 3–8 · Core Dominant

Farmer Walk

aka Farmer Carry

Beginner

Carry Dumbbells & Bands Compound

ForearmsCore · Upper BackQuads

Rep range: 30–60 · Full Body

Suitcase Carry

Intermediate

Carry Dumbbells & Bands Compound Unilateral

CoreObliquesForearms

Rep range: 30–60 · Core Dominant

Overhead Carry

Intermediate

Carry Dumbbells & Bands Compound

CoreFront Delt · Upper Back

Rep range: 30–60 · Core Dominant

Box Jump

Intermediate

Plyometric Dumbbells & Bands Compound

QuadsGlutes · CalvesCore

Rep range: 5–10 · Quad Dominant

Jump Squat

Intermediate

Plyometric Bodyweight Only Compound

QuadsGlutes · Calves

Rep range: 8–15 · Quad Dominant

Burpee

Beginner

Plyometric Bodyweight Only Compound

QuadsChestCore

Rep range: 10–20 · Full Body

Sled Push

Intermediate

Carry Full Gym Access Compound

QuadsGlutes · CoreCalves

Rep range: 30–60 · Quad Dominant

Battle Ropes

Beginner

Plyometric Full Gym Access Compound

Front DeltCore · BicepsForearms

Rep range: 20–40 · Full Body

Rear Delt Flye

aka Reverse Flye

Beginner

Isolation Dumbbells & Bands Isolation

Rear Delt · Rhomboids

Rep range: 12–20 · Shoulder Dominant

Cable Reverse Flye

Beginner

Isolation Full Gym Access Isolation

Rear Delt

Rep range: 12–20 · Shoulder Dominant

Prone Y-Raise

Beginner

Isolation Dumbbells & Bands Isolation

Rear DeltUpper Back

Rep range: 12–20 · Shoulder Dominant

Wrist Curl

Beginner

Isolation Barbell & Rack Isolation

Forearms

Rep range: 15–25 · Arm Dominant

Reverse Wrist Curl

Beginner

Isolation Barbell & Rack Isolation

Forearms

Rep range: 15–25 · Arm Dominant

Dead Hang

Beginner

Isolation Dumbbells & Bands Isolation

Forearms · Lats

Rep range: 30–60 · Arm Dominant