Exercise library

873 exercises with technique, muscles and tips — completely free. The same data powers our AI coach.

Ready-made programs Read the training science behind it

For strength For hypertrophy For beginners For intermediate For advanced

By muscle group

quads 148 shoulders 127 abs 93 chest 84 hamstrings 79 triceps 71 biceps 53 lats 38 mid back 34 calves 28 lower back 27 forearms 25 glutes 22 traps 15 adductors 13 neck 8 abductors 8

By equipment

barbell 170 dumbbells 123 other equipment 122 bodyweight 111 cable 81 machine 67 kettlebell 53 resistance bands 20 medicine ball 17 exercise ball 12 foam roller 11 EZ-bar 9

All exercises

#

3/4 Sit-Up 90/90 Hamstring

B

Back Flyes - With Bands Backward Drag Backward Medicine Ball Throw Balance Board Ball Leg Curl Band Assisted Pull-Up Band Good Morning Band Good Morning (Pull Through)Band Hip Adductions Band Pull Apart Band Skull Crusher Barbell Ab Rollout Barbell Ab Rollout - On Knees Barbell Bench Press - Medium Grip Barbell Curl Barbell Curls Lying Against An Incline Barbell Deadlift Barbell Full Squat Barbell Glute Bridge Barbell Guillotine Bench Press Barbell Hack Squat Barbell Hip Thrust Barbell Incline Bench Press - Medium Grip Barbell Incline Shoulder Raise Barbell Lunge Barbell Rear Delt Row Barbell Rollout from Bench Barbell Seated Calf Raise Barbell Shoulder Press Barbell Shrug Barbell Shrug Behind The Back Barbell Side Bend Barbell Side Split Squat Barbell Squat Barbell Squat To A Bench Barbell Step Ups Barbell Walking Lunge Battling Ropes Bear Crawl Sled Drags Behind Head Chest Stretch Bench Dips Bench Jump Bench Press - Powerlifting Bench Press - With Bands Bench Press with Chains Bench Sprint Bent Over Barbell Row Bent Over Dumbbell Rear Delt Raise With Head On Bench Bent Over Low-Pulley Side Lateral Bent Over One-Arm Long Bar Row Bent Over Two-Arm Long Bar Row Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row With Palms In Bent Press Bent-Arm Barbell Pullover Bent-Arm Dumbbell Pullover Bent-Knee Hip Raise Bicycling Bicycling, Stationary Board Press Body Tricep Press Body-Up Bodyweight Flyes Bodyweight Mid Row Bodyweight Squat Bodyweight Walking Lunge Bosu Ball Cable Crunch With Side Bends Bottoms Up Bottoms-Up Clean From The Hang Position Box Jump (Multiple Response)Box Skip Box Squat Box Squat with Bands Box Squat with Chains Brachialis-SMR Bradford/Rocky Presses Butt Lift (Bridge)Butt-Ups Butterfly

C

Cable Chest Press Cable Crossover Cable Crunch Cable Deadlifts Cable Hammer Curls - Rope Attachment Cable Hip Adduction Cable Incline Pushdown Cable Incline Triceps Extension Cable Internal Rotation Cable Iron Cross Cable Judo Flip Cable Lying Triceps Extension Cable One Arm Tricep Extension Cable Preacher Curl Cable Rear Delt Fly Cable Reverse Crunch Cable Rope Overhead Triceps Extension Cable Rope Rear-Delt Rows Cable Russian Twists Cable Seated Crunch Cable Seated Lateral Raise Cable Shoulder Press Cable Shrugs Cable Wrist Curl Calf Press Calf Press On The Leg Press Machine Calf Raise On A Dumbbell Calf Raises - With Bands Calf Stretch Elbows Against Wall Calf Stretch Hands Against Wall Calf-Machine Shoulder Shrug Calves-SMR Car Deadlift Car Drivers Carioca Quick Step Cat Stretch Catch and Overhead Throw Chain Handle Extension Chain Press Chair Leg Extended Stretch Chair Lower Back Stretch Chair Squat Chair Upper Body Stretch Chest And Front Of Shoulder Stretch Chest Push (multiple response)Chest Push (single response)Chest Push from 3 point stance Chest Push with Run Release Chest Stretch on Stability Ball Child's Pose Chin To Chest Stretch Chin-Up Circus Bell Clean Clean and Jerk Clean and Press Clean Deadlift Clean from Blocks Clean Pull Clean Shrug Clock Push-Up Close-Grip Barbell Bench Press Close-Grip Dumbbell Press Close-Grip EZ Bar Curl Close-Grip EZ-Bar Curl with Band Close-Grip EZ-Bar Press Close-Grip Front Lat Pulldown Close-Grip Push-Up off of a Dumbbell Close-Grip Standing Barbell Curl Cocoons Conan's Wheel Concentration Curls Cross Body Hammer Curl Cross Over - With Bands Cross-Body Crunch Crossover Reverse Lunge Crucifix Crunch - Hands Overhead Crunch - Legs On Exercise Ball Crunches Cuban Press

D

Dancer's Stretch Dead Bug Deadlift with Bands Deadlift with Chains Decline Barbell Bench Press Decline Close-Grip Bench To Skull Crusher Decline Crunch Decline Dumbbell Bench Press Decline Dumbbell Flyes Decline Dumbbell Triceps Extension Decline EZ Bar Triceps Extension Decline Oblique Crunch Decline Push-Up Decline Reverse Crunch Decline Smith Press Deficit Deadlift Depth Jump Leap Dip Machine Dips - Chest Version Dips - Triceps Version Donkey Calf Raises Double Kettlebell Alternating Hang Clean Double Kettlebell Jerk Double Kettlebell Push Press Double Kettlebell Snatch Double Kettlebell Windmill Double Leg Butt Kick Downward Facing Balance Drag Curl Drop Push Dumbbell Alternate Bicep Curl Dumbbell Bench Press Dumbbell Bench Press with Neutral Grip Dumbbell Bicep Curl Dumbbell Clean Dumbbell Floor Press Dumbbell Flyes Dumbbell Incline Row Dumbbell Incline Shoulder Raise Dumbbell Lunges Dumbbell Lying One-Arm Rear Lateral Raise Dumbbell Lying Pronation Dumbbell Lying Rear Lateral Raise Dumbbell Lying Supination Dumbbell One-Arm Shoulder Press Dumbbell One-Arm Triceps Extension Dumbbell One-Arm Upright Row Dumbbell Prone Incline Curl Dumbbell Raise Dumbbell Rear Lunge Dumbbell Scaption Dumbbell Seated Box Jump Dumbbell Seated One-Leg Calf Raise Dumbbell Shoulder Press Dumbbell Shrug Dumbbell Side Bend Dumbbell Squat Dumbbell Squat To A Bench Dumbbell Step Ups Dumbbell Tricep Extension -Pronated Grip Dynamic Back Stretch Dynamic Chest Stretch

E

Elbow Circles Elbow to Knee Elbows Back Elevated Back Lunge Elevated Cable Rows Elliptical Trainer Exercise Ball Crunch Exercise Ball Pull-In Extended Range One-Arm Kettlebell Floor Press External Rotation External Rotation with Band External Rotation with Cable EZ-Bar Curl EZ-Bar Skullcrusher

G

Gironda Sternum Chins Glute Ham Raise Glute Kickback Goblet Squat Good Morning Good Morning off Pins Gorilla Chin/Crunch Groin and Back Stretch Groiners

J

Jackknife Sit-Up Janda Sit-Up Jefferson Squats Jerk Balance Jerk Dip Squat JM Press Jogging, Treadmill

L

Landmine 180's Landmine Linear Jammer Lateral Bound Lateral Box Jump Lateral Cone Hops Lateral Raise - With Bands Latissimus Dorsi-SMR Leg Extensions Leg Lift Leg Press Leg Pull-In Leg-Over Floor Press Leg-Up Hamstring Stretch Leverage Chest Press Leverage Deadlift Leverage Decline Chest Press Leverage High Row Leverage Incline Chest Press Leverage Iso Row Leverage Shoulder Press Leverage Shrug Linear 3-Part Start Technique Linear Acceleration Wall Drill Linear Depth Jump Log Lift London Bridges Looking At Ceiling Low Cable Crossover Low Cable Triceps Extension Low Pulley Row To Neck Lower Back Curl Lower Back-SMR Lunge Pass Through Lunge Sprint Lying Bent Leg Groin Lying Cable Curl Lying Cambered Barbell Row Lying Close-Grip Bar Curl On High Pulley Lying Close-Grip Barbell Triceps Extension Behind The Head Lying Close-Grip Barbell Triceps Press To Chin Lying Crossover Lying Dumbbell Tricep Extension Lying Face Down Plate Neck Resistance Lying Face Up Plate Neck Resistance Lying Glute Lying Hamstring Lying High Bench Barbell Curl Lying Leg Curls Lying Machine Squat Lying One-Arm Lateral Raise Lying Prone Quadriceps Lying Rear Delt Raise Lying Supine Dumbbell Curl Lying T-Bar Row Lying Triceps Press

M

Machine Bench Press Machine Bicep Curl Machine Preacher Curls Machine Shoulder (Military) Press Machine Triceps Extension Medicine Ball Chest Pass Medicine Ball Full Twist Medicine Ball Scoop Throw Middle Back Shrug Middle Back Stretch Mixed Grip Chin Monster Walk Mountain Climbers Moving Claw Series Muscle Snatch Muscle Up

N

Narrow Stance Hack Squats Narrow Stance Leg Press Narrow Stance Squats Natural Glute Ham Raise Neck Press Neck-SMR

O

Oblique Crunches Oblique Crunches - On The Floor Olympic Squat On Your Side Quad Stretch On-Your-Back Quad Stretch One Arm Against Wall One Arm Chin-Up One Arm Dumbbell Bench Press One Arm Dumbbell Preacher Curl One Arm Floor Press One Arm Lat Pulldown One Arm Pronated Dumbbell Triceps Extension One Arm Supinated Dumbbell Triceps Extension One Half Locust One Handed Hang One Knee To Chest One Leg Barbell Squat One-Arm Dumbbell Row One-Arm Flat Bench Dumbbell Flye One-Arm High-Pulley Cable Side Bends One-Arm Incline Lateral Raise One-Arm Kettlebell Clean One-Arm Kettlebell Clean and Jerk One-Arm Kettlebell Floor Press One-Arm Kettlebell Jerk One-Arm Kettlebell Military Press To The Side One-Arm Kettlebell Para Press One-Arm Kettlebell Push Press One-Arm Kettlebell Row One-Arm Kettlebell Snatch One-Arm Kettlebell Split Jerk One-Arm Kettlebell Split Snatch One-Arm Kettlebell Swings One-Arm Long Bar Row One-Arm Medicine Ball Slam One-Arm Open Palm Kettlebell Clean One-Arm Overhead Kettlebell Squats One-Arm Side Deadlift One-Arm Side Laterals One-Legged Cable Kickback Open Palm Kettlebell Clean Otis-Up Overhead Cable Curl Overhead Lat Overhead Slam Overhead Squat Overhead Stretch Overhead Triceps

P

Pallof Press Pallof Press With Rotation Palms-Down Dumbbell Wrist Curl Over A Bench Palms-Down Wrist Curl Over A Bench Palms-Up Barbell Wrist Curl Over A Bench Palms-Up Dumbbell Wrist Curl Over A Bench Parallel Bar Dip Pelvic Tilt Into Bridge Peroneals Stretch Peroneals-SMR Physioball Hip Bridge Pin Presses Piriformis-SMR Plank Plate Pinch Plate Twist Platform Hamstring Slides Plie Dumbbell Squat Plyo Kettlebell Pushups Plyo Push-up Posterior Tibialis Stretch Power Clean Power Clean from Blocks Power Jerk Power Partials Power Snatch Power Snatch from Blocks Power Stairs Preacher Curl Preacher Hammer Dumbbell Curl Press Sit-Up Prone Manual Hamstring Prowler Sprint Pull Through Pullups Push Press Push Press - Behind the Neck Push Up to Side Plank Push-Up Wide Push-Ups - Close Triceps Position Push-Ups With Feet Elevated Push-Ups With Feet On An Exercise Ball Pushups Pushups (Close and Wide Hand Positions)Pyramid

Q

Quad Stretch Quadriceps-SMR Quick Leap

S

Sandbag Load Scapular Pull-Up Scissor Kick Scissors Jump Seated Band Hamstring Curl Seated Barbell Military Press Seated Barbell Twist Seated Bent-Over One-Arm Dumbbell Triceps Extension Seated Bent-Over Rear Delt Raise Seated Bent-Over Two-Arm Dumbbell Triceps Extension Seated Biceps Seated Cable Rows Seated Cable Shoulder Press Seated Calf Raise Seated Calf Stretch Seated Close-Grip Concentration Barbell Curl Seated Dumbbell Curl Seated Dumbbell Inner Biceps Curl Seated Dumbbell Palms-Down Wrist Curl Seated Dumbbell Palms-Up Wrist Curl Seated Dumbbell Press Seated Flat Bench Leg Pull-In Seated Floor Hamstring Stretch Seated Front Deltoid Seated Glute Seated Good Mornings Seated Hamstring Seated Hamstring and Calf Stretch Seated Head Harness Neck Resistance Seated Leg Curl Seated Leg Tucks Seated One-arm Cable Pulley Rows Seated One-Arm Dumbbell Palms-Down Wrist Curl Seated One-Arm Dumbbell Palms-Up Wrist Curl Seated Overhead Stretch Seated Palm-Up Barbell Wrist Curl Seated Palms-Down Barbell Wrist Curl Seated Side Lateral Raise Seated Triceps Press Seated Two-Arm Palms-Up Low-Pulley Wrist Curl See-Saw Press (Alternating Side Press)Shotgun Row Shoulder Circles Shoulder Press - With Bands Shoulder Raise Shoulder Stretch Side Bridge Side Hop-Sprint Side Jackknife Side Lateral Raise Side Laterals to Front Raise Side Leg Raises Side Lying Groin Stretch Side Neck Stretch Side Standing Long Jump Side to Side Box Shuffle Side To Side Chins Side Wrist Pull Side-Lying Floor Stretch Single Dumbbell Raise Single Leg Butt Kick Single Leg Glute Bridge Single Leg Push-off Single-Arm Cable Crossover Single-Arm Linear Jammer Single-Arm Push-Up Single-Cone Sprint Drill Single-Leg High Box Squat Single-Leg Hop Progression Single-Leg Lateral Hop Single-Leg Leg Extension Single-Leg Stride Jump Sit Squats Sit-Up Skating Sled Drag - Harness Sled Overhead Backward Walk Sled Overhead Triceps Extension Sled Push Sled Reverse Flye Sled Row Sledgehammer Swings Smith Incline Shoulder Raise Smith Machine Behind the Back Shrug Smith Machine Bench Press Smith Machine Bent Over Row Smith Machine Calf Raise Smith Machine Close-Grip Bench Press Smith Machine Decline Press Smith Machine Hang Power Clean Smith Machine Hip Raise Smith Machine Incline Bench Press Smith Machine Leg Press Smith Machine One-Arm Upright Row Smith Machine Overhead Shoulder Press Smith Machine Pistol Squat Smith Machine Reverse Calf Raises Smith Machine Squat Smith Machine Stiff-Legged Deadlift Smith Machine Upright Row Smith Single-Leg Split Squat Snatch Snatch Balance Snatch Deadlift Snatch from Blocks Snatch Pull Snatch Shrug Speed Band Overhead Triceps Speed Box Squat Speed Squats Spell Caster Spider Crawl Spider Curl Spinal Stretch Split Clean Split Jerk Split Jump Split Snatch Split Squat with Dumbbells Split Squats Squat Jerk Squat with Bands Squat with Chains Squat with Plate Movers Squats - With Bands Stairmaster Standing Alternating Dumbbell Press Standing Barbell Calf Raise Standing Barbell Press Behind Neck Standing Bent-Over One-Arm Dumbbell Triceps Extension Standing Bent-Over Two-Arm Dumbbell Triceps Extension Standing Biceps Cable Curl Standing Biceps Stretch Standing Bradford Press Standing Cable Chest Press Standing Cable Lift Standing Cable Wood Chop Standing Calf Raises Standing Concentration Curl Standing Dumbbell Calf Raise Standing Dumbbell Press Standing Dumbbell Reverse Curl Standing Dumbbell Straight-Arm Front Delt Raise Above Head Standing Dumbbell Triceps Extension Standing Dumbbell Upright Row Standing Elevated Quad Stretch Standing Front Barbell Raise Over Head Standing Gastrocnemius Calf Stretch Standing Hamstring and Calf Stretch Standing Hip Circles Standing Hip Flexors Standing Inner-Biceps Curl Standing Lateral Stretch Standing Leg Curl Standing Long Jump Standing Low-Pulley Deltoid Raise Standing Low-Pulley One-Arm Triceps Extension Standing Military Press Standing Olympic Plate Hand Squeeze Standing One-Arm Cable Curl Standing One-Arm Dumbbell Curl Over Incline Bench Standing One-Arm Dumbbell Triceps Extension Standing Overhead Barbell Triceps Extension Standing Palm-In One-Arm Dumbbell Press Standing Palms-In Dumbbell Press Standing Palms-Up Barbell Behind The Back Wrist Curl Standing Pelvic Tilt Standing Rope Crunch Standing Soleus And Achilles Stretch Standing Toe Touches Standing Towel Triceps Extension Standing Two-Arm Overhead Throw Star Jump Step Mill Step-up with Knee Raise Stiff Leg Barbell Good Morning Stiff-Legged Barbell Deadlift Stiff-Legged Dumbbell Deadlift Stomach Vacuum Straight Bar Bench Mid Rows Straight Raises on Incline Bench Straight-Arm Dumbbell Pullover Straight-Arm Pulldown Stride Jump Crossover Sumo Deadlift Sumo Deadlift with Bands Sumo Deadlift with Chains Superman Supine Chest Throw Supine One-Arm Overhead Throw Supine Two-Arm Overhead Throw Suspended Fallout Suspended Push-Up Suspended Reverse Crunch Suspended Row Suspended Split Squat Svend Press

U

Underhand Cable Pulldowns Upper Back Stretch Upper Back-Leg Grab Upright Barbell Row Upright Cable Row Upright Row - With Bands Upward Stretch

V

V-Bar Pulldown V-Bar Pullup Vertical Swing

Y

Z

Zercher Squats Zottman Curl Zottman Preacher Curl