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 · Quad Dominant
Beginner
Isolation Dumbbells & Bands Isolation
Calves
Rep range: 12–20 · Quad 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
CoreErectors
Rep range: 10–15 · 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
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