Exercise Guide
Browse 99 exercises with step-by-step instructions, target muscles, equipment, and form diagrams. Free to use — no account needed.
Chest
Barbell Bench Press - Medium Grip
barbell · beginner · compound
Dumbbell Bench Press
dumbbell · beginner · compound
Incline Dumbbell Press
dumbbell · beginner · compound
Decline Push-Up
bodyweight · beginner · compound
Dumbbell Flyes
dumbbell · beginner · isolation
Cable Crossover
cable · beginner · isolation
Decline Barbell Bench Press
barbell · beginner · compound
Dips - Chest Version
other · intermediate · compound
Clock Push-Up
body only · intermediate · compound
Bent-Arm Dumbbell Pullover
dumbbell · intermediate · compound
Shoulders
Standing Military Press
barbell · beginner · compound
Dumbbell Shoulder Press
dumbbell · intermediate · compound
Arnold Dumbbell Press
dumbbell · intermediate · compound
Side Lateral Raise
dumbbell · beginner · isolation
Front Dumbbell Raise
dumbbell · beginner · isolation
Face Pull
cable · intermediate · compound
Reverse Flyes
dumbbell · beginner · isolation
Cuban Press
dumbbell · intermediate · compound
Front Plate Raise
other · intermediate · isolation
Kettlebell Turkish Get-Up (Lunge style)
kettlebells · intermediate · compound
Double Kettlebell Snatch
kettlebells · expert · compound
Biceps
Barbell Curl
barbell · beginner · isolation
Dumbbell Alternate Bicep Curl
dumbbell · beginner · isolation
Hammer Curls
dumbbell · beginner · isolation
Preacher Curl
barbell · beginner · isolation
Concentration Curls
dumbbell · beginner · isolation
Incline Dumbbell Curl
dumbbell · beginner · isolation
Cable Hammer Curls - Rope Attachment
cable · beginner · isolation
Reverse Barbell Curl
barbell · beginner · isolation
Spider Curl
e-z curl bar · beginner · isolation
Drag Curl
barbell · intermediate · compound
Zottman Curl
dumbbell · intermediate · isolation
Triceps
Close-Grip Barbell Bench Press
barbell · beginner · compound
Lying Triceps Press
e-z curl bar · intermediate · isolation
Triceps Pushdown
cable · beginner · isolation
Tricep Dumbbell Kickback
dumbbell · beginner · isolation
Dips - Triceps Version
body only · beginner · compound
Standing Dumbbell Triceps Extension
dumbbell · beginner · isolation
Close-Grip Push-Up off of a Dumbbell
body only · intermediate · compound
Cable One Arm Tricep Extension
cable · beginner · isolation
Reverse Grip Triceps Pushdown
cable · beginner · isolation
Bench Dips
body only · beginner · compound
Lats
Middle Back
Bent Over Barbell Row
barbell · beginner · compound
Seated Cable Rows
cable · beginner · compound
T-Bar Row with Handle
barbell · beginner · compound
One-Arm Dumbbell Row
dumbbell · beginner · compound
Bent Over Two-Dumbbell Row With Palms In
dumbbell · beginner · compound
Lower Back
Traps
Quads
Barbell Full Squat
barbell · intermediate · compound
Front Barbell Squat
barbell · expert · compound
Leg Press
machine · beginner · compound
Leg Extensions
machine · beginner · isolation
Dumbbell Lunges
dumbbell · beginner · compound
Barbell Walking Lunge
barbell · beginner · compound
Goblet Squat
kettlebells · beginner · compound
Bodyweight Walking Lunge
bodyweight · beginner · compound
Snatch
barbell · intermediate · compound
Dumbbell Step Ups
dumbbell · intermediate · compound
Hack Squat
machine · beginner · compound
Cable Hip Adduction
cable · beginner · isolation
Mountain Climbers
bodyweight · beginner · compound
Rowing, Stationary
machine · intermediate · compound
Side Standing Long Jump
bodyweight · beginner · compound
Zercher Squats
barbell · expert · compound
Hamstrings
Romanian Deadlift
barbell · intermediate · compound
Stiff-Legged Dumbbell Deadlift
dumbbell · beginner · compound
Glute Ham Raise
machine · intermediate · compound
One-Arm Kettlebell Swings
kettlebells · intermediate · compound
Clean
barbell · intermediate · compound
Power Clean
barbell · intermediate · compound
Good Morning
barbell · intermediate · compound
Lying Leg Curls
machine · beginner · isolation
Seated Leg Curl
machine · beginner · isolation
One-Arm Kettlebell Clean
kettlebells · intermediate · compound
Glutes
Calves
Abs
Crunches
body only · beginner · isolation
3/4 Sit-Up
body only · beginner · compound
Hanging Leg Raise
body only · expert · isolation
Plank
body only · beginner · isolation
Russian Twist
body only · intermediate · compound
Cable Crunch
cable · beginner · isolation
Ab Roller
other · intermediate · compound
Dead Bug
body only · beginner · compound
Pallof Press
cable · beginner · isolation
One-Arm Medicine Ball Slam
medicine ball · beginner · compound
Standing Cable Wood Chop
cable · beginner · compound
Forearms
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