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 Lying Close-Grip Triceps Press to Chin is an EZ-bar extension in which the bar travels toward the chin or lower face. The triceps control elbow flexion and extend the arms...
Read exercise guideThe Lying Crossover is a partner-assisted rotational stretch with one bent knee crossed over the body. The athlete first tries to lift the knee against resistance, then relaxe...
Read exercise guideThe Lying Dumbbell Triceps Extension uses two independently held dumbbells. The triceps straighten the elbows, while the shoulders and chest stabilize the upper-arm position.
Read exercise guideThis exercise loads neck extension while the athlete lies face down with the head unsupported beyond a bench. The neck muscles raise the head against a plate held behind it.
Read exercise guideThis exercise loads neck flexion while the head extends beyond the end of a bench. The muscles at the front of the neck raise the head while a plate rests against the forehead...
Read exercise guideThe Lying Glute stretch places one hip in a figure-four-like position while a partner controls the knee and ankle. The athlete first presses against the partner and then relax...
Read exercise guideThe Lying Hamstring stretch uses a partner-assisted contract-relax method. The athlete attempts to bend the knee against resistance, then relaxes while the partner guides the...
Read exercise guideThe Lying High Bench Barbell Curl is performed face down with the chest supported and arms hanging over the end of a tall bench. The biceps curl the bar while the bench remove...
Read exercise guideThe Lying Leg Curl trains the hamstrings by bending the knees against machine resistance. The torso and thighs remain supported while the lower legs move the roller pad.
Read exercise guideThe Lying Machine Squat uses a guided platform and shoulder supports while the athlete moves between a bent-knee and extended-leg position. The quadriceps provide the main eff...
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.