Exercise Database

873+ exercises grouped by muscle. Every guide includes step-by-step form instructions, demo photos, target muscles, and the equipment you need.

Chest (84)

Alternating Floor Press Around The Worlds Barbell Bench Press - Medium Grip Barbell Guillotine Bench Press Barbell Incline Bench Press - Medium Grip Behind Head Chest Stretch Bench Press - With Bands Bent-Arm Dumbbell Pullover Bodyweight Flyes Butterfly Cable Chest Press Cable Crossover Cable Iron Cross Chain Press 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 Clock Push-Up Cross Over - With Bands Decline Barbell Bench Press Decline Dumbbell Bench Press Decline Dumbbell Flyes Decline Push-Up Decline Smith Press Dips - Chest Version Drop Push Dumbbell Bench Press Dumbbell Bench Press with Neutral Grip Dumbbell Flyes Dynamic Chest Stretch Elbows Back Extended Range One-Arm Kettlebell Floor Press Flat Bench Cable Flyes Forward Drag with Press Front Raise And Pullover Hammer Grip Incline DB Bench Press Heavy Bag Thrust Incline Cable Chest Press Incline Cable Flye Incline Dumbbell Bench With Palms Facing In Incline Dumbbell Flyes Incline Dumbbell Flyes - With A Twist Incline Dumbbell Press Incline Push-Up Incline Push-Up Depth Jump Incline Push-Up Medium Incline Push-Up Reverse Grip Incline Push-Up Wide Isometric Chest Squeezes Isometric Wipers Leg-Over Floor Press Leverage Chest Press Leverage Decline Chest Press Leverage Incline Chest Press Low Cable Crossover Machine Bench Press Medicine Ball Chest Pass Neck Press One Arm Dumbbell Bench Press One-Arm Flat Bench Dumbbell Flye One-Arm Kettlebell Floor Press Plyo Kettlebell Pushups Plyo Push-up Push Up to Side Plank Push-Up Wide Push-Ups With Feet Elevated Push-Ups With Feet On An Exercise Ball Pushups Pushups (Close and Wide Hand Positions)Single-Arm Cable Crossover Single-Arm Push-Up Smith Machine Bench Press Smith Machine Decline Press Smith Machine Incline Bench Press Standing Cable Chest Press Straight-Arm Dumbbell Pullover Suspended Push-Up Svend Press Wide-Grip Barbell Bench Press Wide-Grip Decline Barbell Bench Press Wide-Grip Decline Barbell Pullover

Traps (15)

Barbell Shrug Barbell Shrug Behind The Back Cable Shrugs Calf-Machine Shoulder Shrug Clean Shrug Dumbbell Shrug Kettlebell Sumo High Pull Leverage Shrug Scapular Pull-Up Smith Machine Behind the Back Shrug Smith Machine Upright Row Snatch Shrug Standing Dumbbell Upright Row Upright Cable Row Upright Row - With Bands

Shoulders (127)

Alternating Cable Shoulder Press Alternating Deltoid Raise Alternating Kettlebell Press Anti-Gravity Press Arm Circles Arnold Dumbbell Press Back Flyes - With Bands Backward Medicine Ball Throw Band Pull Apart Barbell Incline Shoulder Raise Barbell Rear Delt Row Barbell Shoulder Press Battling Ropes Bent Over Dumbbell Rear Delt Raise With Head On Bench Bent Over Low-Pulley Side Lateral Bradford/Rocky Presses Cable Internal Rotation Cable Rear Delt Fly Cable Rope Rear-Delt Rows Cable Seated Lateral Raise Cable Shoulder Press Car Drivers Chair Upper Body Stretch Circus Bell Clean and Jerk Clean and Press Crucifix Cuban Press Double Kettlebell Jerk Double Kettlebell Push Press Double Kettlebell Snatch Dumbbell Incline Shoulder Raise Dumbbell Lying One-Arm Rear Lateral Raise Dumbbell Lying Rear Lateral Raise Dumbbell One-Arm Shoulder Press Dumbbell One-Arm Upright Row Dumbbell Raise Dumbbell Scaption Dumbbell Shoulder Press Elbow Circles External Rotation External Rotation with Band External Rotation with Cable Face Pull Front Cable Raise Front Dumbbell Raise Front Incline Dumbbell Raise Front Plate Raise Front Two-Dumbbell Raise Handstand Push-Ups Internal Rotation with Band Iron Cross Jerk Balance Kettlebell Arnold Press Kettlebell Pirate Ships Kettlebell Seated Press Kettlebell Seesaw Press Kettlebell Thruster Kettlebell Turkish Get-Up (Lunge style)Kettlebell Turkish Get-Up (Squat style)Kneeling Arm Drill Landmine Linear Jammer Lateral Raise - With Bands Leverage Shoulder Press Log Lift Low Pulley Row To Neck Lying One-Arm Lateral Raise Lying Rear Delt Raise Machine Shoulder (Military) Press Medicine Ball Scoop Throw One-Arm Incline Lateral Raise One-Arm Kettlebell Clean and Jerk 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 Snatch One-Arm Kettlebell Split Jerk One-Arm Kettlebell Split Snatch One-Arm Side Laterals Power Partials Push Press Push Press - Behind the Neck Rack Delivery Return Push from Stance Reverse Flyes Reverse Flyes With External Rotation Reverse Machine Flyes Round The World Shoulder Stretch Seated Barbell Military Press Seated Bent-Over Rear Delt Raise Seated Cable Shoulder Press Seated Dumbbell Press Seated Front Deltoid Seated Side Lateral Raise See-Saw Press (Alternating Side Press)Shoulder Circles Shoulder Press - With Bands Shoulder Raise Shoulder Stretch Side Lateral Raise Side Laterals to Front Raise Side Wrist Pull Single Dumbbell Raise Single-Arm Linear Jammer Sled Overhead Backward Walk Sled Reverse Flye Smith Incline Shoulder Raise Smith Machine One-Arm Upright Row Smith Machine Overhead Shoulder Press Standing Alternating Dumbbell Press Standing Barbell Press Behind Neck Standing Bradford Press Standing Dumbbell Press Standing Dumbbell Straight-Arm Front Delt Raise Above Head Standing Front Barbell Raise Over Head Standing Low-Pulley Deltoid Raise Standing Military Press Standing Palm-In One-Arm Dumbbell Press Standing Palms-In Dumbbell Press Standing Two-Arm Overhead Throw Straight Raises on Incline Bench Two-Arm Kettlebell Clean Two-Arm Kettlebell Jerk Two-Arm Kettlebell Military Press Upright Barbell Row Upward Stretch

Biceps (53)

Alternate Hammer Curl Alternate Incline Dumbbell Curl Barbell Curl Barbell Curls Lying Against An Incline Brachialis-SMR Cable Hammer Curls - Rope Attachment Cable Preacher Curl Close-Grip EZ Bar Curl Close-Grip EZ-Bar Curl with Band Close-Grip Standing Barbell Curl Concentration Curls Cross Body Hammer Curl Drag Curl Dumbbell Alternate Bicep Curl Dumbbell Bicep Curl Dumbbell Prone Incline Curl EZ-Bar Curl Flexor Incline Dumbbell Curls Hammer Curls High Cable Curls Incline Dumbbell Curl Incline Hammer Curls Incline Inner Biceps Curl Lying Cable Curl Lying Close-Grip Bar Curl On High Pulley Lying High Bench Barbell Curl Lying Supine Dumbbell Curl Machine Bicep Curl Machine Preacher Curls One Arm Dumbbell Preacher Curl Overhead Cable Curl Preacher Curl Preacher Hammer Dumbbell Curl Reverse Barbell Curl Reverse Barbell Preacher Curls Reverse Cable Curl Reverse Plate Curls Seated Biceps Seated Close-Grip Concentration Barbell Curl Seated Dumbbell Curl Seated Dumbbell Inner Biceps Curl Spider Curl Standing Biceps Cable Curl Standing Biceps Stretch Standing Concentration Curl Standing Dumbbell Reverse Curl Standing Inner-Biceps Curl Standing One-Arm Cable Curl Standing One-Arm Dumbbell Curl Over Incline Bench Two-Arm Dumbbell Preacher Curl Wide-Grip Standing Barbell Curl Zottman Curl Zottman Preacher Curl

Triceps (71)

Band Skull Crusher Bench Dips Bench Press - Powerlifting Bench Press with Chains Board Press Body Tricep Press Body-Up Cable Incline Triceps Extension Cable Lying Triceps Extension Cable One Arm Tricep Extension Cable Rope Overhead Triceps Extension Chain Handle Extension Close-Grip Barbell Bench Press Close-Grip Dumbbell Press Close-Grip EZ-Bar Press Close-Grip Push-Up off of a Dumbbell Decline Close-Grip Bench To Skull Crusher Decline Dumbbell Triceps Extension Decline EZ Bar Triceps Extension Dip Machine Dips - Triceps Version Dumbbell Floor Press Dumbbell One-Arm Triceps Extension Dumbbell Tricep Extension -Pronated Grip EZ-Bar Skullcrusher Floor Press Floor Press with Chains Incline Barbell Triceps Extension Incline Push-Up Close-Grip JM Press Kneeling Cable Triceps Extension Low Cable Triceps Extension Lying Close-Grip Barbell Triceps Extension Behind The Head Lying Close-Grip Barbell Triceps Press To Chin Lying Dumbbell Tricep Extension Lying Triceps Press Machine Triceps Extension One Arm Floor Press One Arm Pronated Dumbbell Triceps Extension One Arm Supinated Dumbbell Triceps Extension Overhead Triceps Parallel Bar Dip Pin Presses Push-Ups - Close Triceps Position Reverse Band Bench Press Reverse Grip Triceps Pushdown Reverse Triceps Bench Press Ring Dips Seated Bent-Over One-Arm Dumbbell Triceps Extension Seated Bent-Over Two-Arm Dumbbell Triceps Extension Seated Triceps Press Sled Overhead Triceps Extension Smith Machine Close-Grip Bench Press Speed Band Overhead Triceps Standing Bent-Over One-Arm Dumbbell Triceps Extension Standing Bent-Over Two-Arm Dumbbell Triceps Extension Standing Dumbbell Triceps Extension Standing Low-Pulley One-Arm Triceps Extension Standing One-Arm Dumbbell Triceps Extension Standing Overhead Barbell Triceps Extension Standing Towel Triceps Extension Supine Chest Throw Tate Press Tricep Dumbbell Kickback Tricep Side Stretch Triceps Overhead Extension with Rope Triceps Pushdown Triceps Pushdown - Rope Attachment Triceps Pushdown - V-Bar Attachment Triceps Stretch Weighted Bench Dip

Abdominals (93)

3/4 Sit-Up Ab Crunch Machine Ab Roller Advanced Kettlebell Windmill Air Bike Alternate Heel Touchers Barbell Ab Rollout Barbell Ab Rollout - On Knees Barbell Rollout from Bench Barbell Side Bend Bent Press Bent-Knee Hip Raise Bosu Ball Cable Crunch With Side Bends Bottoms Up Butt-Ups Cable Crunch Cable Judo Flip Cable Reverse Crunch Cable Russian Twists Cable Seated Crunch Cocoons Cross-Body Crunch Crunch - Hands Overhead Crunch - Legs On Exercise Ball Crunches Dead Bug Decline Crunch Decline Oblique Crunch Decline Reverse Crunch Double Kettlebell Windmill Dumbbell Side Bend Elbow to Knee Exercise Ball Crunch Exercise Ball Pull-In Flat Bench Leg Pull-In Flat Bench Lying Leg Raise Frog Sit-Ups Gorilla Chin/Crunch Hanging Leg Raise Hanging Pike Jackknife Sit-Up Janda Sit-Up Kettlebell Figure 8 Kettlebell Pass Between The Legs Kettlebell Windmill Knee/Hip Raise On Parallel Bars Kneeling Cable Crunch With Alternating Oblique Twists Landmine 180's Leg Pull-In Lower Back Curl Medicine Ball Full Twist Oblique Crunches Oblique Crunches - On The Floor One-Arm High-Pulley Cable Side Bends One-Arm Medicine Ball Slam Otis-Up Overhead Stretch Pallof Press Pallof Press With Rotation Plank Plate Twist Press Sit-Up Reverse Crunch Rope Crunch Russian Twist Scissor Kick Seated Barbell Twist Seated Flat Bench Leg Pull-In Seated Leg Tucks Seated Overhead Stretch Side Bridge Side Jackknife Sit-Up Sledgehammer Swings Smith Machine Hip Raise Spell Caster Spider Crawl Standing Cable Lift Standing Cable Wood Chop Standing Lateral Stretch Standing Rope Crunch Stomach Vacuum Supine One-Arm Overhead Throw Supine Two-Arm Overhead Throw Suspended Fallout Suspended Reverse Crunch Toe Touchers Torso Rotation Tuck Crunch Weighted Ball Side Bend Weighted Crunches Weighted Sit-Ups - With Bands Wind Sprints

Quadriceps (148)

All Fours Quad Stretch Alternate Leg Diagonal Bound Backward Drag Barbell Full Squat Barbell Hack Squat Barbell Lunge Barbell Side Split Squat Barbell Squat Barbell Squat To A Bench Barbell Step Ups Barbell Walking Lunge Bear Crawl Sled Drags Bench Jump Bench Sprint Bicycling Bicycling, Stationary Bodyweight Squat Bodyweight Walking Lunge Box Squat Box Squat with Bands Box Squat with Chains Cable Deadlifts Cable Hip Adduction Car Deadlift Chair Squat Clean from Blocks Clean Pull Conan's Wheel Depth Jump Leap Double Leg Butt Kick Dumbbell Lunges Dumbbell Rear Lunge Dumbbell Seated Box Jump Dumbbell Squat Dumbbell Squat To A Bench Dumbbell Step Ups Elevated Back Lunge Elliptical Trainer Fast Skipping Frankenstein Squat Freehand Jump Squat Frog Hops Front Barbell Squat Front Barbell Squat To A Bench Front Cone Hops (or hurdle hops)Front Squat (Clean Grip)Front Squats With Two Kettlebells Goblet Squat Hack Squat Hang Clean Hang Clean - Below the Knees Heaving Snatch Balance Hip Flexion with Band Intermediate Hip Flexor and Quad Stretch Iron Crosses (stretch)Jefferson Squats Jerk Dip Squat Jogging, Treadmill Kettlebell Pistol Squat Kneeling Hip Flexor Leg Extensions Leg Press Leverage Deadlift Linear Depth Jump Looking At Ceiling Lunge Sprint Lying Machine Squat Lying Prone Quadriceps Mountain Climbers Narrow Stance Hack Squats Narrow Stance Leg Press Narrow Stance Squats Olympic Squat On Your Side Quad Stretch On-Your-Back Quad Stretch One Half Locust One Leg Barbell Squat One-Arm Overhead Kettlebell Squats One-Arm Side Deadlift Overhead Squat Plie Dumbbell Squat Power Jerk Power Snatch from Blocks Quad Stretch Quadriceps-SMR Quick Leap Rear Leg Raises Recumbent Bike Reverse Band Box Squat Reverse Band Power Squat Rickshaw Deadlift Rocket Jump Rope Jumping Rowing, Stationary Running, Treadmill Sandbag Load Scissors Jump Side Hop-Sprint Side Standing Long Jump Side to Side Box Shuffle Single Leg Butt Kick Single Leg Push-off 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 Skating Sled Drag - Harness Sled Push Smith Machine Leg Press Smith Machine Pistol Squat Smith Machine Squat Smith Single-Leg Split Squat Snatch Snatch Balance Snatch from Blocks Speed Box Squat Speed Squats Split Clean Split Jerk Split Jump Split Squat with Dumbbells Squat Jerk Squat with Bands Squat with Chains Squat with Plate Movers Squats - With Bands Stairmaster Standing Elevated Quad Stretch Standing Hip Flexors Standing Long Jump Star Jump Step Mill Stride Jump Crossover Suspended Split Squat Tire Flip Trail Running/Walking Trap Bar Deadlift Walking, Treadmill Weighted Jump Squat Weighted Sissy Squat Weighted Squat Wide Stance Barbell Squat Yoke Walk Zercher Squats

Hamstrings (79)

90/90 Hamstring Alternating Hang Clean Ball Leg Curl Band Good Morning Band Good Morning (Pull Through)Box Jump (Multiple Response)Box Skip Chair Leg Extended Stretch Clean Clean Deadlift Double Kettlebell Alternating Hang Clean Dumbbell Clean Floor Glute-Ham Raise Front Box Jump Front Leg Raises Glute Ham Raise Good Morning Good Morning off Pins Hamstring Stretch Hamstring-SMR Hang Snatch Hang Snatch - Below Knees Hanging Bar Good Morning Hurdle Hops Inchworm Intermediate Groin Stretch Kettlebell Dead Clean Kettlebell Hang Clean Kettlebell One-Legged Deadlift Knee Tuck Jump Leg-Up Hamstring Stretch Linear 3-Part Start Technique Linear Acceleration Wall Drill Lunge Pass Through Lying Hamstring Lying Leg Curls Moving Claw Series Muscle Snatch Natural Glute Ham Raise One-Arm Kettlebell Clean One-Arm Kettlebell Swings One-Arm Open Palm Kettlebell Clean Open Palm Kettlebell Clean Platform Hamstring Slides Power Clean Power Clean from Blocks Power Snatch Power Stairs Prone Manual Hamstring Prowler Sprint Reverse Band Sumo Deadlift Reverse Hyperextension Romanian Deadlift Romanian Deadlift from Deficit Runner's Stretch Seated Band Hamstring Curl Seated Floor Hamstring Stretch Seated Hamstring Seated Hamstring and Calf Stretch Seated Leg Curl Smith Machine Hang Power Clean Smith Machine Stiff-Legged Deadlift Snatch Deadlift Snatch Pull Split Snatch Split Squats Standing Hamstring and Calf Stretch Standing Leg Curl Standing Toe Touches Stiff-Legged Barbell Deadlift Stiff-Legged Dumbbell Deadlift Sumo Deadlift Sumo Deadlift with Bands Sumo Deadlift with Chains The Straddle Upper Back-Leg Grab Vertical Swing Wide Stance Stiff Legs World's Greatest Stretch

Adductors (13)

Adductor Adductor/Groin Band Hip Adductions Carioca Quick Step Groin and Back Stretch Groiners Lateral Bound Lateral Box Jump Lateral Cone Hops Lying Bent Leg Groin Side Leg Raises Side Lying Groin Stretch Thigh Adductor

Abductors (8)

Hip Circles (prone)Iliotibial Tract-SMR IT Band and Glute Stretch Lying Crossover Monster Walk Standing Hip Circles Thigh Abductor Windmills

Neck (8)

Chin To Chest Stretch Isometric Neck Exercise - Front And Back Isometric Neck Exercise - Sides Lying Face Down Plate Neck Resistance Lying Face Up Plate Neck Resistance Neck-SMR Seated Head Harness Neck Resistance Side Neck Stretch

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