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
Band External Rotation trains shoulder control with elastic resistance. The elbow stays bent and pressed against the side while the forearm rotates away from the torso. Band t...
Read exercise guideCable External Rotation is a light shoulder exercise performed with the elbow bent and held beside the torso. The shoulder rotates the forearm away from the body while the cab...
Read exercise guideThe EZ-Bar Curl is a standing biceps exercise performed with the hands placed on the angled sections of an EZ curl bar. The shaped bar places the wrists between a fully underh...
Read exercise guideThe EZ-Bar Skullcrusher is a lying triceps extension performed on a flat bench. The elbows bend to lower the bar near the head and then straighten to return it above the torso...
Read exercise guideThe Face Pull is a cable exercise for the rear shoulders and middle back. A rope or pair of handles is pulled toward the face while the hands separate and the upper arms remai...
Read exercise guideThe Farmer’s Walk is a loaded carry performed by walking with heavy weights held at your sides. The forearms are primary, while the abdominals, glutes, hamstrings, lower back,...
Read exercise guideFast Skipping is a plyometric running drill built around a rapid step-hop pattern. The quadriceps, calves, glutes, hamstrings, and hip muscles work together to produce quick c...
Read exercise guideFinger Curls train the forearms and gripping muscles by allowing a barbell to roll from the palms toward the fingers before closing the hands again. The movement occurs mainly...
Read exercise guideThe Flat Bench Cable Fly is a chest exercise performed between two low pulleys. The arms begin out to the sides and travel upward in a wide arc until the hands meet above the...
Read exercise guideThe Flat Bench Leg Pull-In is an abdominal exercise performed with the legs extending beyond the end of a bench or mat. The knees bend and move toward the torso before the leg...
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.
