Exercise library
Every lift, one guide
Filter by muscle group or search by name. Open any exercise to read the cues, check the tips, and watch the form video.
37 exercises
Barbell Bench Press
The fundamental horizontal push. A barbell bench press builds raw pressing strength and chest mass, and it carries over to every other pushing movement you will do.
Incline Dumbbell Press
A pressing movement on an incline bench that shifts the emphasis to your upper chest. Dumbbells let each side move independently, which exposes strength imbalances.
Push-Up
The most accessible chest exercise on the planet. No equipment, zero setup, and a full-body bracing challenge on top of the pressing work.
Cable Chest Fly
A single-joint chest movement that keeps constant tension on the pecs through the whole range of motion. Cables beat dumbbells here because resistance never drops to zero.
Deadlift
The king of compound lifts. Deadlifts train your entire posterior chain and teach you how to pick heavy things up safely. Form comes first, always.
Pull-Up
The gold-standard vertical pull. Pull-ups build wide lats and serious grip strength, and they reward consistent practice more than any machine.
Bent-Over Row
A horizontal pull that thickens your mid and upper back. Bent-over rows build the muscle that makes your back look strong from the side.
Lat Pulldown
The friendliest way to train the vertical pull. A lat pulldown teaches you to use your lats before you graduate to pull-ups.
Barbell Squat
The most complete lower-body exercise in existence. Squats build leg mass, core stability, and full-body strength that transfers to everything else.
Romanian Deadlift
A hinge movement that targets the hamstrings and glutes without the full deadlift start position. The RDL is the best builder of hamstring mass and strength.
Leg Press
A machine squat that removes the balance and back demands. The leg press lets you safely load your legs with heavy weight.
Walking Lunge
A single-leg movement that builds balance, hip stability, and leg strength. Walking lunges hammer the quads and glutes one leg at a time.
Calf Raise
A simple movement with an outsized payoff for lower-leg development. Calves respond to heavy load, deep stretch, and full range of motion.
Overhead Press
The standing press is the ultimate overhead strength test. It builds boulder shoulders and a rock-solid core that has to brace against the load.
Lateral Raise
The exercise that widens your shoulders. Lateral raises isolate the side delts, the muscle that makes your upper body look broad.
Face Pull
The best corrective exercise in the gym. Face pulls strengthen your rear delts and rotator cuff, fixing the forward-rounded posture most pressing creates.
Bicep Curl
The classic arm builder. Barbell curls load both biceps equally and allow you to use the heaviest weight of any curl variation.
Tricep Dip
A heavy compound triceps movement. Dips load all three heads of the triceps and double as a chest and shoulder builder.
Hammer Curl
A curl with neutral palms that hits the brachialis, the muscle that pushes your biceps up and makes your arms look thicker from the side.
Skull Crusher
A lying triceps extension that loads the long head of the triceps. Skull crushers are one of the most effective ways to add triceps size.
Plank
The gold standard for core stability. A plank trains your core to resist movement, which protects your spine under every other lift you do.
Hanging Leg Raise
A hanging core movement that crushes your lower abs. You also get a grip and shoulder endurance bonus just from hanging.
Russian Twist
A rotational core movement that targets your obliques. Add a dumbbell or plate when bodyweight feels easy.
Crunch
The simplest direct ab exercise. Crunches target the upper abs with a short, controlled spinal flexion.
Barbell Hip Thrust
The best glute builder in the gym. The hip thrust loads your glutes through a full hip extension, which makes them grow faster than squats and deadlifts alone.
Glute Bridge
The bodyweight glute activator. A glute bridge teaches you to use your glutes without any equipment, and it is the perfect warm-up for hip thrusts.
Cable Glute Kickback
A single-leg glute isolation movement. Cable kickbacks hammer the glute maximus with constant tension and are a favorite for shaping the lower glute.
Bulgarian Split Squat
A single-leg squat with your back foot elevated. The Bulgarian split squat builds the glutes and quads one leg at a time and exposes any strength imbalance.
Hip Abduction
A machine movement that targets the glute medius, the muscle at the side of your hip. Strong abductors shape the upper glute and protect your knees.
Sumo Squat
A wide-stance squat that shifts the emphasis to your glutes and inner thighs. The sumo squat is beginner friendly and easy on the knees.
Kegels
A pelvic floor exercise that strengthens the muscles supporting your bladder and uterus. Kegels help with bladder control and recovery after childbirth, and they are as important as any other core work.
Reverse Kegels
The relaxation half of pelvic floor training. Reverse kegels teach your pelvic floor to lengthen and release, which balances out tightness from too much contracting.
Bird Dog
A four-point core stability exercise that strengthens your lower back and teaches your core to resist rotation. It is safe for almost everyone, including during pregnancy with a doctor's ok.
Dead Bug
A floor core exercise that trains your abs to brace while your limbs move. The dead bug builds deep core control without any strain on your lower back.
Side Plank
The side plank trains the obliques and the deep core muscles that stabilize your spine from side to side. Strong obliques protect your back in every twisting movement.
Goblet Squat
The friendliest squat variation. Holding a dumbbell at your chest keeps you upright and makes proper squat depth almost automatic. The best place to learn to squat.
Step-Up
A single-leg movement onto a bench or box. Step-ups build the quads and glutes with less spinal loading than squats, and they carry over to stairs and daily life.