Exercise library
Pick a muscle group or browse our full library. Every guide breaks down the movement, the muscles targeted, and the setup cues you need to know before adding it to your routine.
Browse by area
Published guides
The Front Raise and Pullover moves a barbell through a large arc from the thighs toward the space behind or above the head. The chest is listed as primary, with the lats, shou...
Read exercise guideThe clean-grip Front Squat places the bar across the front shoulders while the fingers remain beneath it. The quadriceps provide the main effort while the abdominals, glutes,...
Read exercise guideThe Double Kettlebell Front Squat is performed with one kettlebell supported at each shoulder. The quadriceps provide the main effort while the glutes and calves assist. Holdi...
Read exercise guideThe Front Two-Dumbbell Raise lifts both arms together in front of the torso. The shoulders raise the weights while the trunk maintains a steady standing position. Moving both...
Read exercise guideThe Full Range-of-Motion Lat Pulldown uses two high cable handles held with the arms crossed at the top. As the handles travel downward, the hands uncross and rotate toward a...
Read exercise guideGironda Sternum Chins are an advanced chin-up variation performed with an underhand grip and a pronounced backward lean. The lats, biceps, and middle back pull the upper body...
Read exercise guideThe Glute-Ham Raise is a machine-based hamstring exercise that combines knee flexion with hip and trunk control. The hamstrings provide the main effort while the glutes and ca...
Read exercise guideThe bodyweight Glute Kickback is performed from a hands-and-knees position. One bent leg lifts behind the body through hip extension while the glutes provide the main effort a...
Read exercise guideThe Glute Kickback Machine trains one leg at a time through resisted hip extension. The glutes provide the main effort while the hamstrings assist. The machine supports the to...
Read exercise guideThe Goblet Squat is a front-loaded squat performed while holding a kettlebell close to the chest. The quadriceps provide the main effort while the glutes, hamstrings, calves,...
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.