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 Standing Biceps Stretch places the arms behind the torso with the elbows extended. The position can stretch the biceps while also involving the chest and front of the shou...
Read exercise guideThe Standing Bradford Press moves a barbell from the front of the shoulders to behind the head and back without fully locking out overhead. The shoulders remain under continuo...
Read exercise guideThe Standing Cable Chest Press trains the chest, shoulders, and triceps while the lower body and trunk stabilize against the backward pull of the cables.
Read exercise guideThe Standing Cable Lift moves resistance diagonally from a low pulley toward the opposite side overhead. The abdominals coordinate the rotation while the shoulders and lower b...
Read exercise guideThe Standing Cable Wood Chop uses a high-to-low diagonal pull across the body. The abdominals control rotation while the shoulders, hips, and legs help guide the cable.
Read exercise guideThe Standing Calf Raise machine loads the calves while the shoulders remain supported beneath the pads. The elevated foot platform allows the heels to move through a larger ra...
Read exercise guideThe Standing Concentration Curl is performed from a forward-leaning position with the working arm hanging beneath the shoulder. The biceps curl the dumbbell while the forearms...
Read exercise guideThe Standing Dumbbell Calf Raise loads the calves while the dumbbells hang beside the body. Using an elevated platform can increase the available ankle range but also makes ba...
Read exercise guideThe Standing Dumbbell Press trains the shoulders and triceps while the trunk and lower body stabilize the unsupported position. Each arm controls its own weight and path.
Read exercise guideThe Standing Dumbbell Reverse Curl bends the elbows with the palms facing downward. The biceps contribute while the forearms and grip take on a larger role than in a palms-up...
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.