Movement reference
Exercise Library
Find your next movement by muscle group, equipment, difficulty, or movement pattern.
A reference for the movements in your training.
119 exercises
119 exercises
Back Squat
aka Barbell Back Squat, High Bar Squat
Squat Barbell & Rack Compound
QuadsGlutes CoreErectors
Rep range: 1–12 Quad Dominant
Front Squat
aka Barbell Front Squat
Squat Barbell & Rack Compound
Quads CoreUpper BackGlutes
Rep range: 3–8 Quad Dominant
Beginner
Squat Dumbbells & Bands Compound
QuadsGlutes Core
Rep range: 8–15 Quad Dominant
Bulgarian Split Squat
aka BSS, Rear Foot Elevated Split Squat
Squat Dumbbells & Bands Compound Unilateral
QuadsGlutes CoreAdductors
Rep range: 6–15 Quad Dominant
Beginner
Squat Full Gym Access Compound
QuadsGlutes Hamstrings
Rep range: 8–15 Quad Dominant
Beginner
Squat Full Gym Access Compound
Quads Glutes
Rep range: 8–12 Quad Dominant
Bodyweight Squat
aka Air Squat
Squat Bodyweight Only Compound
QuadsGlutes Core
Rep range: 15–30 Quad Dominant
Advanced
Squat Bodyweight Only Compound Unilateral
QuadsGlutes CoreAdductors
Rep range: 3–8 Quad Dominant
Advanced
Squat Barbell & Rack Compound
QuadsGlutes CoreFront DeltUpper Back
Rep range: 3–6 Full Body
Advanced
Squat Barbell & Rack Compound
QuadsGlutes CoreBicepsUpper Back
Rep range: 5–10 Quad Dominant
Safety Bar Squat
aka SSB Squat
Squat Full Gym Access Compound
QuadsGlutes CoreUpper Back
Rep range: 3–10 Quad Dominant
Beginner
Squat Dumbbells & Bands Compound Unilateral
QuadsGlutes CoreHamstrings
Rep range: 8–15 Quad Dominant
Beginner
Squat Dumbbells & Bands Compound Unilateral
QuadsGlutes Core
Rep range: 8–15 Quad Dominant
Beginner
Squat Dumbbells & Bands Compound Unilateral
QuadsGlutes Core
Rep range: 8–15 Quad Dominant
Intermediate
Squat Bodyweight Only Isolation
Quads
Rep range: 8–15 Quad Dominant
Box Squat
aka Barbell Box Squat, Westside Box Squat
Squat Barbell & Rack Compound
GlutesHamstringsQuads ErectorsCoreAdductors
Rep range: 2–8 Glute Dominant
Conventional Deadlift
aka Deadlift
Hinge Barbell & Rack Compound
HamstringsGlutesErectors QuadsLatsForearms +1
Rep range: 1–8 Full Body
Intermediate
Hinge Barbell & Rack Compound
GlutesQuadsAdductors HamstringsErectorsCore
Rep range: 1–8 Glute Dominant
Romanian Deadlift
aka RDL
Hinge Barbell & Rack Compound
HamstringsGlutes ErectorsCore
Rep range: 6–12 Hamstring Dominant
Beginner
Hinge Dumbbells & Bands Compound
HamstringsGlutes ErectorsCore
Rep range: 8–15 Hamstring Dominant
Intermediate
Hinge Dumbbells & Bands Compound Unilateral
HamstringsGlutes Core
Rep range: 8–12 Hamstring Dominant
Trap Bar Deadlift
aka Hex Bar Deadlift
Hinge Full Gym Access Compound
QuadsGlutesHamstrings CoreErectors
Rep range: 3–10 Full Body
Intermediate
Hinge Barbell & Rack Compound
HamstringsErectors GlutesCore
Rep range: 6–12 Hamstring Dominant
Beginner
Hinge Dumbbells & Bands Compound
GlutesHamstrings CoreFront Delt
Rep range: 10–25 Glute Dominant
Beginner
Hinge Bodyweight Only Isolation
Glutes HamstringsCore
Rep range: 12–20 Glute Dominant
Barbell Hip Thrust
aka Hip Thrust
Hinge Barbell & Rack Compound
Glutes HamstringsCore
Rep range: 6–12 Glute Dominant
Beginner
Hinge Full Gym Access Compound
GlutesHamstrings Core
Rep range: 10–15 Glute Dominant
Advanced
Hinge Barbell & Rack Compound
HamstringsGlutesQuads ErectorsCore
Rep range: 3–6 Full Body
Power Clean
aka Barbell Power Clean, Clean
Hinge Barbell & Rack Compound
GlutesHamstringsQuads Upper BackErectorsCalves +2
Rep range: 1–5 Full Body
Rack Pull
aka Block Pull
Hinge Barbell & Rack Compound
ErectorsGlutesHamstrings Upper BackLatsForearms +1
Rep range: 2–6 Back Dominant
Glute-Ham Raise
aka GHR, Glute Ham Raise
Hinge Full Gym Access Compound
HamstringsGlutes CalvesErectorsCore
Rep range: 6–15 Hamstring Dominant
Reverse Hyper
aka Reverse Hyperextension
Hinge Full Gym Access Isolation
GlutesHamstringsErectors Core
Rep range: 10–20 Glute Dominant
Barbell Bench Press
aka Bench Press, Flat Bench Press
Horizontal Push Barbell & Rack Compound
Chest Front DeltTriceps
Rep range: 1–12 Chest Dominant
Incline Barbell Bench Press
aka Incline Bench Press, Incline Bench
Horizontal Push Barbell & Rack Compound
Upper Chest Front DeltTriceps
Rep range: 5–10 Chest Dominant
Beginner
Horizontal Push Dumbbells & Bands Compound
Chest Front DeltTriceps
Rep range: 8–12 Chest Dominant
Beginner
Horizontal Push Dumbbells & Bands Compound
Upper Chest Front DeltTriceps
Rep range: 8–12 Chest Dominant
Push-Up
aka Press-Up
Horizontal Push Bodyweight Only Compound
ChestFront DeltTriceps Core
Rep range: 8–25 Chest Dominant
Intermediate
Horizontal Push Bodyweight Only Compound
TricepsChest Front DeltCore
Rep range: 8–20 Arm Dominant
Intermediate
Horizontal Push Barbell & Rack Compound
Lower Chest Front DeltTriceps
Rep range: 6–12 Chest Dominant
Close-Grip Bench Press
aka Close Grip Bench Press, CGBP
Horizontal Push Barbell & Rack Compound
TricepsChest Front Delt
Rep range: 5–10 Arm Dominant
Intermediate
Horizontal Push Barbell & Rack Compound
ChestTriceps Front Delt
Rep range: 5–10 Chest Dominant
Beginner
Isolation Dumbbells & Bands Isolation
Chest Front Delt
Rep range: 10–15 Chest Dominant
Cable Flye
aka Cable Crossover
Isolation Full Gym Access Isolation
Chest
Rep range: 10–15 Chest Dominant
Dip
aka Dips, Chest Dip
Horizontal Push Dumbbells & Bands Compound
ChestTriceps Front Delt
Rep range: 6–15 Chest Dominant
Board Press
aka 2-Board Press, 3-Board Press
Horizontal Push Barbell & Rack Compound
TricepsChest Front Delt
Rep range: 1–6 Arm Dominant
Barbell Row
aka Bent-Over Row, Pendlay Row
Horizontal Pull Barbell & Rack Compound
LatsUpper Back RhomboidsBicepsRear Delt +1
Rep range: 5–12 Back Dominant
Dumbbell Row
aka Single-Arm Row
Horizontal Pull Dumbbells & Bands Compound Unilateral
LatsUpper Back RhomboidsBiceps
Rep range: 8–15 Back Dominant
Beginner
Horizontal Pull Full Gym Access Compound
LatsUpper Back RhomboidsBiceps
Rep range: 8–15 Back Dominant
Intermediate
Horizontal Pull Barbell & Rack Compound
LatsUpper Back RhomboidsBicepsCore
Rep range: 6–12 Back Dominant
Face Pull
aka Face Pulls
Horizontal Pull Full Gym Access Isolation
Rear DeltUpper Back
Rep range: 12–20 Shoulder Dominant
Inverted Row
aka Bodyweight Row
Horizontal Pull Barbell & Rack Compound
LatsUpper Back BicepsCore
Rep range: 8–15 Back Dominant
Beginner
Horizontal Pull Dumbbells & Bands Compound
Upper BackLats Biceps
Rep range: 8–15 Back Dominant
Intermediate
Horizontal Pull Barbell & Rack Compound Unilateral
Lats Upper BackBiceps
Rep range: 8–12 Back Dominant
Beginner
Horizontal Pull Dumbbells & Bands Isolation
Rear DeltRhomboids
Rep range: 15–25 Shoulder Dominant
Intermediate
Horizontal Pull Barbell & Rack Compound
LatsUpper Back Biceps
Rep range: 8–12 Back Dominant
Overhead Press
aka OHP, Military Press
Vertical Push Barbell & Rack Compound
Front DeltSide Delt TricepsCore
Rep range: 3–10 Shoulder Dominant
Dumbbell Shoulder Press
aka Seated DB Press
Vertical Push Dumbbells & Bands Compound
Front DeltSide Delt Triceps
Rep range: 8–12 Shoulder Dominant
Intermediate
Vertical Push Barbell & Rack Compound
Front DeltSide Delt TricepsQuadsCore
Rep range: 3–6 Shoulder Dominant
Lateral Raise
aka Side Raise
Isolation Dumbbells & Bands Isolation
Side Delt
Rep range: 10–20 Shoulder Dominant
Beginner
Isolation Full Gym Access Isolation
Side Delt
Rep range: 12–20 Shoulder Dominant
Beginner
Isolation Dumbbells & Bands Isolation
Front Delt
Rep range: 10–15 Shoulder Dominant
Intermediate
Vertical Push Bodyweight Only Compound
Front DeltSide Delt TricepsCore
Rep range: 6–12 Shoulder Dominant
Handstand Push-Up
aka HSPU
Vertical Push Bodyweight Only Compound
Front DeltSide Delt TricepsCore
Rep range: 3–8 Shoulder Dominant
Pull-Up
aka Pull-Ups, Pullups
Vertical Pull Dumbbells & Bands Compound
Lats BicepsUpper BackCore
Rep range: 3–15 Back Dominant
Chin-Up
aka Chinups, Chin-Ups
Vertical Pull Dumbbells & Bands Compound
LatsBiceps Upper Back
Rep range: 5–15 Back Dominant
Beginner
Vertical Pull Full Gym Access Compound
Lats BicepsUpper Back
Rep range: 8–15 Back Dominant
Intermediate
Vertical Pull Dumbbells & Bands Compound
LatsBiceps
Rep range: 5–12 Back Dominant
Beginner
Vertical Pull Full Gym Access Compound
Lats Upper Back
Rep range: 8–15 Back Dominant
Beginner
Isolation Full Gym Access Isolation
Lats
Rep range: 10–15 Back Dominant
Assisted Pull-Up
aka Band Pull-Up
Vertical Pull Dumbbells & Bands Compound
Lats Biceps
Rep range: 6–12 Back Dominant
Advanced
Vertical Pull Dumbbells & Bands Compound
LatsChestTriceps Core
Rep range: 1–5 Full Body
Beginner
Isolation Barbell & Rack Isolation
Biceps Forearms
Rep range: 8–15 Arm Dominant
Beginner
Isolation Dumbbells & Bands Isolation
Biceps
Rep range: 8–15 Arm Dominant
Beginner
Isolation Dumbbells & Bands Isolation
BicepsForearms
Rep range: 8–15 Arm Dominant
Beginner
Isolation Barbell & Rack Isolation
Biceps
Rep range: 8–12 Arm Dominant
Beginner
Isolation Dumbbells & Bands Isolation
Biceps
Rep range: 8–12 Arm Dominant
Beginner
Isolation Full Gym Access Isolation
Biceps
Rep range: 10–15 Arm Dominant
Beginner
Isolation Dumbbells & Bands Isolation Unilateral
Biceps
Rep range: 8–15 Arm Dominant
Beginner
Isolation Barbell & Rack Isolation
Biceps Forearms
Rep range: 8–12 Arm Dominant
Skull Crusher
aka Lying Tricep Extension
Isolation Barbell & Rack Isolation
Triceps
Rep range: 8–12 Arm Dominant
Cable Pushdown
aka Tricep Pushdown, Tricep Pushdowns
Isolation Full Gym Access Isolation
Triceps
Rep range: 10–15 Arm Dominant
Beginner
Isolation Dumbbells & Bands Isolation
Triceps
Rep range: 8–15 Arm Dominant
Kickback
aka Tricep Kickback
Isolation Dumbbells & Bands Isolation
Triceps
Rep range: 10–15 Arm Dominant
Beginner
Horizontal Push Dumbbells & Bands Compound
Triceps Front DeltChest
Rep range: 10–20 Arm Dominant
Advanced
Horizontal Push Barbell & Rack Compound
Triceps Chest
Rep range: 6–10 Arm Dominant
Beginner
Isolation Full Gym Access Isolation
Quads
Rep range: 10–15 Quad Dominant
Leg Curl
aka Hamstring Curl, Lying Leg Curl
Isolation Full Gym Access Isolation
Hamstrings
Rep range: 10–15 Hamstring Dominant
Nordic Hamstring Curl
aka Nordic Curl
Isolation Bodyweight Only Isolation
Hamstrings
Rep range: 3–8 Hamstring Dominant
Cable Kickback
aka Glute Kickback
Isolation Full Gym Access Isolation Unilateral
Glutes
Rep range: 12–15 Glute Dominant
Beginner
Isolation Dumbbells & Bands Isolation
GlutesAdductors
Rep range: 15–25 Glute Dominant
Beginner
Isolation Bodyweight Only Isolation
Calves
Rep range: 12–20 Calf Dominant
Beginner
Isolation Dumbbells & Bands Isolation
Calves
Rep range: 12–20 Calf Dominant
Intermediate
Hinge Bodyweight Only Isolation Unilateral
Glutes Hamstrings
Rep range: 8–15 Glute Dominant
Beginner
Core Bodyweight Only Isolation
Core Front Delt
Rep range: 30–60 Core Dominant
Beginner
Core Bodyweight Only Isolation
ObliquesCore
Rep range: 20–45 Core Dominant
Intermediate
Core Dumbbells & Bands Isolation
Core Lats
Rep range: 8–15 Core Dominant
Intermediate
Core Dumbbells & Bands Isolation
CoreHip Flexors
Rep range: 8–15 Core Dominant
Beginner
Core Bodyweight Only Isolation
ObliquesCore
Rep range: 15–25 Core Dominant
Intermediate
Core Full Gym Access Isolation
CoreObliques
Rep range: 10–15 Core Dominant
Beginner
Core Bodyweight Only Isolation
Core
Rep range: 10–15 Core Dominant
Beginner
Core Bodyweight Only Isolation
CoreErectors
Rep range: 10–15 Core Dominant
Beginner
Core Full Gym Access Isolation
Core
Rep range: 12–20 Core Dominant
Intermediate
Core Bodyweight Only Isolation
CoreHip Flexors
Rep range: 10–20 Core Dominant
Beginner
Core Bodyweight Only Isolation
CoreHip Flexors Front Delt
Rep range: 20–40 Core Dominant
Advanced
Core Dumbbells & Bands Isolation
Core
Rep range: 3–8 Core Dominant
Farmer Walk
aka Farmer Carry
Carry Dumbbells & Bands Compound
ForearmsCore Upper BackQuads
Rep range: 30–60 Full Body
Intermediate
Carry Dumbbells & Bands Compound Unilateral
CoreObliquesForearms
Rep range: 30–60 Core Dominant
Intermediate
Carry Dumbbells & Bands Compound
CoreFront Delt Upper Back
Rep range: 30–60 Core Dominant
Intermediate
Plyometric Dumbbells & Bands Compound
QuadsGlutes CalvesCore
Rep range: 5–10 Quad Dominant
Intermediate
Plyometric Bodyweight Only Compound
QuadsGlutes Calves
Rep range: 8–15 Quad Dominant
Beginner
Plyometric Bodyweight Only Compound
QuadsChestCore
Rep range: 10–20 Full Body
Intermediate
Carry Full Gym Access Compound
QuadsGlutes CoreCalves
Rep range: 30–60 Quad Dominant
Beginner
Plyometric Full Gym Access Compound
Front DeltCore BicepsForearms
Rep range: 20–40 Full Body
Rear Delt Flye
aka Reverse Flye
Isolation Dumbbells & Bands Isolation
Rear Delt Rhomboids
Rep range: 12–20 Shoulder Dominant
Beginner
Isolation Full Gym Access Isolation
Rear Delt
Rep range: 12–20 Shoulder Dominant
Beginner
Isolation Dumbbells & Bands Isolation
Rear DeltUpper Back
Rep range: 12–20 Shoulder Dominant
Beginner
Isolation Barbell & Rack Isolation
Forearms
Rep range: 15–25 Arm Dominant
Beginner
Isolation Barbell & Rack Isolation
Forearms
Rep range: 15–25 Arm Dominant
Beginner
Isolation Dumbbells & Bands Isolation
Forearms Lats
Rep range: 30–60 Arm Dominant