Exercise library: how to do every exercise

90 exercises with an animated demo, step-by-step instructions, the muscles they work and recommended sets and reps.

Browse by muscle

Abs 12 Biceps 6 Calves 4 Chest 18 Glutes 13 Hamstrings 6 Lats 14 Quads 10 Rear Delts 3 Shoulders 10 Triceps 7 Upper Back 6

Browse by equipment

Barbell 8 Bodyweight 30 Cable 13 Dumbbell 20 Machine 11 Weighted 3

All exercises by muscle

Abductors

• Seated Hip Abduction (Machine)Machine · Beginner

Abs

• Cross Body CrunchBodyweight · Beginner
• Incline Side PlankBodyweight · Beginner
• Plank with TwistBodyweight · Intermediate
• Reverse CrunchBodyweight · Beginner
• Tuck CrunchBodyweight · Beginner
• Hanging Leg RaiseBodyweight · Beginner
• Hanging Leg Raise (Slings)Bodyweight · Intermediate
• Overhead CrunchBodyweight · Beginner
• Weighted Front PlankWeighted · Intermediate
• Twisted Leg RaiseBodyweight · Beginner
• Cable Kneeling Crunch (Gentle)Cable · Beginner
• Weighted Russian TwistWeighted · Intermediate

Biceps

• Dumbbell Bicep CurlDumbbell · Beginner
• Dumbbell Hammer CurlDumbbell · Beginner
• Incline Inner Biceps CurlDumbbell · Intermediate
• Seated Inner Bicep CurlDumbbell · Beginner
• Cable CurlCable · Beginner
• Cable Hammer Curl (Rope)Cable · Beginner

Calves

• Dumbbell Calf RaiseDumbbell · Beginner
• Dumbbell Seated Calf RaiseDumbbell · Beginner
• Standing Calf RaiseBodyweight · Beginner
• Smith Calf RaiseSmith Machine · Beginner

Cardio

• Mountain ClimbersBodyweight · Beginner

Chest

• Barbell Bench PressBarbell · Beginner
• Barbell Incline Bench PressBarbell · Beginner
• Barbell Incline Bench Press (Seated)Barbell · Beginner
• Chest Dip (Dip Cage)Bodyweight · Intermediate
• Dumbbell Bench PressDumbbell · Beginner
• Incline Dumbbell PressDumbbell · Intermediate
• Pike-to-Cobra Push-UpBodyweight · Intermediate
• Push-UpBodyweight · Intermediate
• Push-Up Inside Leg KickBodyweight · Intermediate
• TRX Push-UpBodyweight · Intermediate
• Wall Push-UpBodyweight · Beginner
• Dumbbell FlyDumbbell · Beginner
• Machine Chest PressMachine · Beginner
• Machine Incline Chest PressMachine · Beginner
• Machine Inner Chest PressMachine · Beginner
• Cable Upper Chest CrossoversCable · Intermediate
• Pec Deck (Machine Fly)Machine · Beginner

Glutes

• Band Squat RowBand · Beginner
• Barbell Back SquatBarbell · Intermediate
• Barbell DeadliftBarbell · Intermediate
• Barbell Romanian DeadliftBarbell · Intermediate
• Curtsey SquatBodyweight · Intermediate
• Dumbbell LungeDumbbell · Intermediate
• Dumbbell Romanian DeadliftDumbbell · Intermediate
• Jump SquatBodyweight · Intermediate
• Glute BridgeBodyweight · Beginner
• Kettlebell Goblet SquatKettlebell · Beginner
• Leg PressSled Machine · Beginner

Hamstrings

• Standing Leg CurlBodyweight · Advanced
• Lying Leg Curl (Machine)Machine · Beginner
• Seated Leg Curl (Machine)Machine · Beginner

Lats

• Bench Pull-upsBodyweight · Beginner
• Chin-UpBodyweight · Intermediate
• Pull-UpBodyweight · Intermediate
• Weighted Pull-UpWeighted · Intermediate
• Wide Grip Pull-UpBodyweight · Intermediate
• Neutral Grip Pull-UpBodyweight · Intermediate
• Cable Underhand PulldownCable · Intermediate
• Lat Pulldown (Rope)Cable · Intermediate
• Machine Front PulldownMachine · Beginner

Quads

• Bodyweight Split SquatBodyweight · Intermediate
• Dumbbell Goblet SquatDumbbell · Beginner
• Dumbbell Split SquatDumbbell · Advanced
• Semi Squat JumpBodyweight · Intermediate
• Leg Extension (Machine)Machine · Beginner

Shoulders

• Band Shoulder PressBand · Beginner
• Dumbbell Shoulder PressDumbbell · Beginner
• Barbell Wide Military PressBarbell · Intermediate
• Dumbbell Lateral RaiseDumbbell · Beginner
• Dumbbell Reverse FlyDumbbell · Beginner
• Machine Shoulder PressMachine · Beginner
• Cable Lateral RaiseCable · Beginner
• Cable One Arm Lateral RaiseCable · Advanced
• Reverse Pec Deck (Machine)Machine · Beginner

Triceps

• Close-Grip Push-UpBodyweight · Intermediate
• Dumbbell Twist Bench PressDumbbell · Beginner
• Triceps DipBodyweight · Intermediate
• Dumbbell Triceps ExtensionDumbbell · Beginner
• Cable One-Arm Tricep PushdownCable · Advanced
• Cable Rope Triceps ExtensionCable · Beginner
• Cable Triceps PushdownCable · Beginner

Upper Back

• Dumbbell One-Arm RowDumbbell · Advanced
• Barbell Bent-Over RowBarbell · Intermediate
• Dumbbell Rear Delt RowDumbbell · Intermediate
• Seated Cable RowCable · Beginner
• Cable Rope Seated RowCable · Beginner