Exercise library
Every exercise comes with a demo, step-by-step instructions you can listen to, and alternatives for when the equipment is taken.
91 exercises
Arnold press
Front shoulders, Side shoulders, Triceps
Dumbbells + Bench
Back extension
Lower back, Glutes, Hamstrings
Hyperextension bench
Band curl
Biceps
Resistance band
Band row
Mid back, Lats, Biceps
Resistance band
Bar triceps pushdown
Triceps
Cable station
Barbell back squat
Quads, Glutes, Adductors
Barbell + Squat rack
Barbell bench press
Chest, Triceps, Front shoulders
Barbell + Bench
Barbell curl
Biceps, Forearms
Barbell
Barbell overhead press
Front shoulders, Triceps, Upper back
Barbell
Barbell row
Lats, Rear shoulders, Upper back
Barbell
Barbell shrug
Traps
Barbell
Behind-the-back cable curl
Biceps
Cable station
Bench dip
Triceps, Chest
Bench
Bird dog
Core, Glutes, Lower back
No equipment
Bodyweight squat
Quads, Glutes, Core
No equipment
Cable bar curl
Biceps
Cable station
Cable crossover curl
Biceps
Cable station
Cable fly
Chest, Front shoulders
Cable station
Cable lateral raise
Side shoulders
Cable station
Cable rope hammer curl
Biceps, Forearms
Cable station
Chin-up
Lats, Biceps, Mid back
Pull-up bar
Close-grip lat pulldown
Lats, Mid back, Biceps
Lat pulldown
Close-grip pull-up
Lats, Biceps, Mid back
Pull-up bar
Close-grip seated cable row
Mid back, Lats, Biceps
Cable station
Concentration curl
Biceps
Dumbbells + Bench
Crunch
Abs
No equipment
Deadlift
Glutes, Hamstrings, Lower back
Barbell
Decline barbell bench press
Lower chest, Triceps, Front shoulders
Barbell + Bench
Decline machine press
Lower chest, Triceps
Chest press machine
Decline push-up
Upper chest, Front shoulders, Triceps
Bench
Dumbbell bench press
Chest, Triceps, Front shoulders
Dumbbells + Bench
Dumbbell curl
Biceps, Forearms
Dumbbells
Dumbbell fly
Chest, Front shoulders
Dumbbells + Bench
Dumbbell front raise
Front shoulders
Dumbbells
Dumbbell lunge
Quads, Glutes, Hamstrings
Dumbbells
Dumbbell pullover
Lats, Chest, Triceps
Dumbbells + Bench
Dumbbell Romanian deadlift
Hamstrings, Glutes
Dumbbells
Dumbbell row
Lats, Mid back, Rear shoulders
Dumbbells
Dumbbell shrug
Traps
Dumbbells
EZ bar curl
Biceps, Forearms
EZ bar
EZ bar preacher curl
Biceps
EZ bar + Preacher bench
Forearm plank
Core, Front shoulders
No equipment
Glute bridge
Glutes, Hamstrings
No equipment
Goblet squat
Quads, Glutes, Upper back
Dumbbells
Hammer curl
Biceps, Forearms
Dumbbells
Hammer preacher curl
Biceps, Forearms
Dumbbells + Preacher bench
High knees
Hip flexors, Calves, Core
No equipment
High-to-low cable fly
Lower chest, Chest
Cable station
Incline barbell bench press
Upper chest, Front shoulders, Triceps
Barbell + Bench
Incline dumbbell curl
Biceps
Dumbbells + Bench
Incline dumbbell press
Upper chest, Front shoulders, Triceps
Dumbbells + Bench
Incline machine press
Upper chest, Front shoulders, Triceps
Chest press machine
Incline push-up
Lower chest, Triceps, Core
Bench
Inverted row
Mid back, Lats, Biceps
Low bar or sturdy table
Jumping jack
Full body
No equipment
Kettlebell swing
Glutes, Hamstrings, Core
Kettlebell
Lateral raise
Side shoulders
Dumbbells
Leg extension
Quads
Leg extension machine
Leg press
Quads, Glutes
Leg press
Low-to-high cable fly
Upper chest, Front shoulders
Cable station
Machine chest press
Chest, Triceps
Chest press machine
Machine fly
Chest, Front shoulders
Pec deck (fly machine)
Machine lateral raise
Side shoulders
Lateral raise machine
Machine seated row
Mid back, Lats, Biceps
Seated row machine
Machine shoulder press
Front shoulders, Side shoulders, Triceps
Shoulder press machine
Mountain climber
Core, Front shoulders, Hip flexors
No equipment
One-arm cable row
Lats, Mid back, Biceps
Cable station
One-arm preacher curl
Biceps
Dumbbells + Preacher bench
Pike push-up
Front shoulders, Triceps
No equipment
Push-up
Chest, Triceps, Front shoulders
No equipment
Reverse lunge
Quads, Glutes, Hamstrings
No equipment
Romanian deadlift
Hamstrings, Glutes, Lower back
Barbell
Rope straight-arm pulldown
Lats
Cable station
Rope triceps pushdown
Triceps
Cable station
Seated dumbbell shoulder press
Front shoulders, Side shoulders, Triceps
Dumbbells + Bench
Seated leg curl
Hamstrings
Leg curl machine
Single-arm reverse-grip triceps pushdown
Triceps
Cable station
Single-arm triceps pushdown
Triceps
Cable station
Smith machine shoulder press
Front shoulders, Side shoulders, Triceps
Smith machine + Bench
Smith machine shrug
Traps
Smith machine
Spider curl
Biceps
Dumbbells + Bench
Standing calf raise
Calves
No equipment
Straight-arm pulldown
Lats
Cable station
T-bar row
Mid back, Lats, Biceps
T-bar row
Trap bar row
Mid back, Lats, Traps
Trap bar
Underhand barbell row
Lats, Mid back, Biceps
Barbell
Underhand lat pulldown
Lats, Biceps, Mid back
Lat pulldown
Wall sit
Quads, Glutes
No equipment
Wide-grip lat pulldown
Lats, Upper back, Biceps
Lat pulldown
Wide-grip pull-up
Lats, Upper back, Biceps
Pull-up bar
Wide-grip seated cable row
Upper back, Rear shoulders, Lats
Cable station