Exercise Library

21s Curl

Biceps · Barbell or EZ Bar · Intermediate

Archer Push-Up

Chest · Bodyweight · Advanced

Arnold Press

Shoulders · Dumbbells · Intermediate

Barbell Back Squat

Quads, Glutes · Barbell · Beginner

Barbell Bench Press

Chest · Barbell · Beginner

Barbell Curl

Biceps · Barbell · Beginner

Barbell Row

Back, Lats · Barbell · Intermediate

Barbell Shrug

Traps · Barbell · Beginner

Bayesian Curl

Biceps (Long Head) · Cable Machine · Intermediate

Behind the Neck Press

Shoulders · Barbell · Advanced

Belt Squat

Quads, Glutes · Belt Squat Machine or Dip Belt + Plates · Intermediate

Bench Dip

Triceps · Bench · Beginner

Bent Over Reverse Flye

Rear Deltoids · Dumbbells · Beginner

Bodyweight Tricep Extension

Triceps · Bar or Ledge · Intermediate

Box Squat

Quads, Glutes · Barbell · Intermediate

Bradford Press

Shoulders · Barbell · Advanced

Bulgarian Split Squat

Quads, Glutes · Dumbbells · Intermediate

Cable Crossover

Chest · Cable Machine · Beginner

Cable Curl

Biceps · Cable Machine · Beginner

Cable Lateral Raise

Shoulders · Cable Machine · Beginner

Cable Overhead Extension

Triceps (Long Head) · Cable Machine · Beginner

Cable Reverse Flye

Rear Deltoids · Cable Machine · Beginner

Cable Upright Row

Shoulders, Traps · Cable Machine · Intermediate

Chest Supported Row

Back, Lats, Rhomboids · Incline Bench · Beginner

Chin-Up

Lats, Biceps · Pull-Up Bar · Intermediate

Close-Grip Bench Press

Triceps · Barbell · Beginner

Close-Grip Lat Pulldown

Lats · Lat Pulldown Machine · Beginner

Concentration Curl

Biceps · Dumbbell · Beginner

Conventional Deadlift

Hamstrings, Glutes, Lower Back · Barbell · Intermediate

Cyclist Squat

Quads · Barbell or Dumbbells · Intermediate

Decline Barbell Press

Lower Chest · Barbell · Intermediate

Decline Dumbbell Press

Lower Chest · Dumbbells · Intermediate

Decline Push-Up

Upper Chest, Shoulders · Bench or Elevated Surface · Intermediate

Diamond Push-Up

Triceps · Bodyweight · Intermediate

Dip

Chest, Triceps · Dip Bars · Intermediate

Drag Curl

Biceps (Long Head) · Barbell or EZ Bar · Intermediate

Dumbbell Bench Press

Chest · Dumbbells · Beginner

Dumbbell Curl

Biceps · Dumbbells · Beginner

Dumbbell Flye

Chest · Dumbbells · Beginner

Dumbbell RDL

Hamstrings, Glutes · Dumbbells · Beginner

Dumbbell Row

Lats, Rhomboids · Dumbbell · Beginner

Dumbbell Shoulder Press

Shoulders · Dumbbells · Beginner

Dumbbell Shrug

Traps · Dumbbells · Beginner

Dumbbell Skull Crusher

Triceps · Dumbbells · Intermediate

EZ Bar Curl

Biceps · EZ Curl Bar · Beginner

Face Pull

Rear Deltoids · Cable Machine · Beginner

Floor Press

Chest, Triceps · Barbell · Intermediate

Front Raise

Front Deltoids · Dumbbells · Beginner

Front Squat

Quads · Barbell · Intermediate

Goblet Squat

Quads, Glutes · Dumbbell or Kettlebell · Beginner

Good Morning

Hamstrings, Lower Back · Barbell · Intermediate

Hack Squat

Quads · Hack Squat Machine · Beginner

Hammer Curl

Brachialis, Biceps · Dumbbells · Beginner

Handstand Push-Up

Shoulders · Bodyweight · Advanced

Hyperextension

Lower Back, Glutes · Hyperextension Bench · Beginner

Incline Barbell Press

Upper Chest · Barbell · Beginner

Incline Dumbbell Curl

Biceps (Long Head) · Dumbbells · Intermediate

Incline Dumbbell Flye

Upper Chest · Dumbbells · Beginner

Incline Dumbbell Press

Upper Chest · Dumbbells · Beginner

Incline Push-Up

Chest · Bench or Elevated Surface · Beginner

Inverted Row

Back, Lats · Barbell in Rack or Smith Machine · Beginner

JM Press

Triceps · Barbell · Advanced

Knee Push-Up

Chest · Bodyweight · Beginner

Kroc Row

Lats, Traps · Heavy Dumbbell · Advanced

Landmine Press

Upper Chest, Shoulders · Barbell · Beginner

Landmine Shoulder Press

Shoulders · Barbell · Beginner

Lat Pulldown

Lats · Lat Pulldown Machine · Beginner

Lateral Raise

Shoulders · Dumbbells · Beginner

Leg Curl

Hamstrings · Lying Leg Curl Machine · Beginner

Leg Extension

Quads · Leg Extension Machine · Beginner

Leg Press

Quads · Leg Press Machine · Beginner

Low Cable Crossover

Upper Chest · Cable Machine · Beginner

Lu Raise

Shoulders · Dumbbells · Intermediate

Machine Chest Press

Chest · Chest Press Machine · Beginner

Machine Dip

Chest, Triceps · Assisted Dip Machine · Beginner

Machine Lateral Raise

Shoulders · Lateral Raise Machine · Beginner

Machine Row

Back, Lats · Row Machine · Beginner

Machine Shoulder Press

Shoulders · Shoulder Press Machine · Beginner

Meadows Row

Lats · Barbell · Intermediate

Neutral Grip Pull-Up

Lats · Parallel Grip Pull-Up Bar · Intermediate

Nordic Curl

Hamstrings · Bodyweight · Advanced

Overhead Press

Shoulders · Barbell · Intermediate

Overhead Tricep Extension

Triceps (Long Head) · Dumbbell · Beginner

Pause Squat

Quads, Glutes · Barbell · Intermediate

Pec Deck

Chest · Pec Deck Machine · Beginner

Pendlay Row

Back, Lats · Barbell · Intermediate

Pendulum Squat

Quads · Pendulum Squat Machine · Intermediate

Pike Push-Up

Shoulders · Bodyweight · Intermediate

Pistol Squat

Quads, Glutes · Bodyweight · Advanced

Preacher Curl

Biceps (Short Head) · EZ Bar · Beginner

Pull-Up

Lats · Pull-Up Bar · Intermediate

Push Press

Shoulders · Barbell · Intermediate

Push-Up

Chest · Bodyweight · Beginner

Rack Pull

Traps, Upper Back, Lower Back · Barbell · Intermediate

Reverse Curl

Brachioradialis, Forearms · Barbell or EZ Bar · Beginner

Reverse Hyperextension

Glutes, Lower Back · Reverse Hyper Machine or Flat Bench · Intermediate

Reverse Lunge

Quads, Glutes · Dumbbells or Bodyweight · Beginner

Reverse Pec Deck

Rear Deltoids · Pec Deck Machine · Beginner

Romanian Deadlift

Hamstrings, Glutes · Barbell · Beginner

Rope Pushdown

Triceps · Cable Machine · Beginner

Safety Bar Squat

Quads, Glutes · Safety Squat Bar · Intermediate

Seal Row

Back, Lats, Rhomboids · Elevated Bench · Intermediate

Seated Cable Row

Back, Lats · Cable Row Machine · Beginner

Seated Leg Curl

Hamstrings · Seated Leg Curl Machine · Beginner

Single Arm Cable Row

Lats · Cable Machine · Beginner

Single Arm Pushdown

Triceps · Cable Machine · Beginner

Single-Leg RDL

Hamstrings, Glutes · Dumbbell or Kettlebell · Intermediate

Sissy Squat

Quads · Bodyweight or Sissy Squat Bench · Advanced

Sit-Up

Core · Bodyweight · Beginner

Skull Crusher

Triceps · EZ Bar or Barbell · Intermediate

Smith Machine Squat

Quads, Glutes · Smith Machine · Beginner

Spider Curl

Biceps · EZ Bar or Dumbbells · Intermediate

Split Squat

Quads, Glutes · Bodyweight or Dumbbells · Beginner

Step Up

Quads, Glutes · Box or Bench · Beginner

Stiff-Leg Deadlift

Hamstrings · Barbell · Intermediate

Straight Arm Pulldown

Lats · Cable Machine · Beginner

Sumo Deadlift

Quads, Glutes, Adductors · Barbell · Intermediate

Superman

Lower Back · Bodyweight · Beginner

Svend Press

Chest · Weight Plates · Beginner

T-Bar Row

Back, Lats · T-Bar Row Machine or Landmine · Intermediate

Trap Bar Deadlift

Quads, Glutes, Hamstrings · Trap Bar (Hex Bar) · Beginner

Tricep Kickback

Triceps · Dumbbell · Beginner

Tricep Pushdown

Triceps · Cable Machine · Beginner

Upright Row

Shoulders, Traps · Barbell · Intermediate

Walking Lunge

Quads, Glutes · Dumbbells or Bodyweight · Beginner

Wall Sit

Quads · Wall · Beginner

Weighted Dip

Chest, Triceps · Dip Bars · Advanced

Weighted Pull-Up

Lats · Pull-Up Bar · Advanced

Y Raise

Lower Traps, Shoulders · Dumbbells or Bodyweight · Beginner

Zercher Squat

Quads, Glutes · Barbell · Intermediate

Zottman Curl

Biceps, Forearms · Dumbbells · Intermediate