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 Dumbbell Straight-Arm Front Delt Raise Above Head moves the weights through a long arc from the thighs to overhead. The shoulders control the raise and return.
Read exercise guideThe Standing Dumbbell Triceps Extension holds one dumbbell overhead with both hands. The triceps extend the elbows while the torso and shoulders stabilize the load.
Read exercise guideThe Standing Dumbbell Upright Row trains the traps and shoulders while the biceps assist the pull. Independent dumbbells allow each arm to find a less restricted path than a b...
Read exercise guideThe Standing Elevated Quad Stretch places the rear foot on a bench or step while the body remains upright. The position can stretch the quadriceps and front of the hip on the...
Read exercise guideThe Standing Front Barbell Raise Over Head moves a barbell through a long arc from the thighs to an overhead position. The shoulders control both the lift and return.
Read exercise guideThe Standing Gastrocnemius Calf Stretch places one heel on a step with the knee extended while the toes are drawn toward the shin. The setup can stretch both the calf and hams...
Read exercise guideThe Standing Hamstring and Calf Stretch uses a belt, band, or rope to draw the toes of the front foot toward the shin. The straight front knee and forward hinge emphasize the...
Read exercise guideStanding Hip Circles move the lifted thigh through a controlled circular path. The abductors and adductors help guide and stabilize the hip while the standing leg maintains ba...
Read exercise guideThe Standing Hip Flexor stretch uses a staggered stance and bent knees to bring the rear hip gently forward. The source lists quadriceps, although the position more specifical...
Read exercise guideThe Standing Inner-Biceps Curl begins with a neutral grip and rotates the palms upward as the dumbbells travel outward. The biceps control the curl and forearm rotation.
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.