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
Power Stairs are a strongman event in which a heavy implement is lifted and loaded onto a series of elevated steps. The hips and legs create most of the upward drive, while th...
Read exercise guideThe Preacher Curl uses an angled pad to support the upper arms while the elbows bend against an EZ-bar. The fixed upper-arm position reduces the opportunity to swing the weigh...
Read exercise guideThe Preacher Hammer Dumbbell Curl combines a preacher-bench setup with a neutral grip. The biceps and brachialis bend the elbows while the forearms help maintain the hammer-st...
Read exercise guideThe Press Sit-Up combines a weighted sit-up with a barbell press as the torso rises. The abdominals lift the torso while the chest, shoulders, and triceps move and stabilize t...
Read exercise guideThe Prone Manual Hamstring Curl uses partner-applied resistance instead of a machine or free weight. The hamstrings bend the knee and then control the leg as the partner resis...
Read exercise guideThe Prowler Sprint is a resisted conditioning drill performed by driving a sled over a short distance. The legs and hips produce repeated force while the chest and shoulders m...
Read exercise guideThe Cable Pull-Through is a hip-hinge exercise performed while facing away from a low pulley. The glutes and hamstrings extend the hips while the lower back and trunk maintain...
Read exercise guidePull-Ups are a bodyweight vertical pulling exercise led by the lats, with the biceps and middle back assisting. The body moves toward a fixed overhead bar while the grip and t...
Read exercise guideThe Push Press is a barbell Olympic weightlifting exercise that uses a short leg drive to help move the bar overhead. The shoulders are primary, while the quadriceps and trice...
Read exercise guideThe Behind-the-Neck Push Press begins with the bar across the upper back and uses a short leg drive to move it overhead. The shoulders and triceps finish the press while the q...
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.
