Exercise library
Browse by muscle group, search by exercise name or movement, or explore the full library. Every guide covers the movement, muscles targeted, and setup cues to know before adding it to your routine.
Browse by area
Training tools
Explore simple tools for planning your calories, setting a goal, and keeping your training on track.
Published guides
The Cable Reverse Crunch adds low-pulley resistance to a bent-knee reverse crunch. An ankle attachment connects both legs to the cable while the abdominals draw the knees inwa...
Read exercise guideThe Cable Rope Overhead Triceps Extension uses a rope attached to a low pulley. The rope travels behind the body and above the head while the triceps straighten the elbows. Th...
Read exercise guideThe Cable Rope Rear-Delt Row is a seated high-elbow row performed from a low pulley. The rope travels toward the upper chest while the elbows remain lifted to the sides. The r...
Read exercise guideCable Russian Twists combine a stability-ball bridge with resisted torso rotation. The body lies across the ball with the hips elevated while both hands hold a cable handle ab...
Read exercise guideThe Cable Seated Crunch is performed on a bench facing away from a high pulley. The rope rests near the shoulders while the abdominals flex the torso forward. The seated posit...
Read exercise guideDespite the name, the source setup describes a seated bent-over rear-delt raise rather than a standard upright lateral raise. The crossed low cables pass beneath the knees whi...
Read exercise guideThe Cable Shoulder Press is a standing overhead press performed between two low pulleys. The shoulders press the handles upward while the triceps straighten the elbows. Indepe...
Read exercise guideCable Shrugs train the traps using a straight bar attached to a low pulley. The shoulders rise toward the ears while the elbows remain extended. The cable provides resistance...
Read exercise guideThe Cable Single-Leg Kickback is a standing hip-extension exercise performed with an ankle cuff and low pulley. The glutes move the working leg behind the body while the hamst...
Read exercise guideCable Standing Hip Abduction moves one leg away from the body against low-pulley resistance. The hip abductors and glutes control the outward movement while the opposite leg s...
Read exercise guideBuild your routine
Use GMLYFT to organize the exercises you choose, log each working set, and keep the useful details connected to your training history.
Get GMLYFT for $9.99
One-time purchase. No subscription.
No account required to start.
