Exercise library

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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.

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Primary muscle groups

Abdominals 98 exercises Abductors 12 exercises Adductors 13 exercises Biceps 59 exercises Calves 29 exercises Chest 89 exercises Forearms 26 exercises Glutes 34 exercises Hamstrings 84 exercises Lats 41 exercises Lower Back 27 exercises Middle Back 38 exercises Neck 8 exercises Quadriceps 162 exercises Shoulders 130 exercises Traps 15 exercises Triceps 76 exercises

Published guides

All exercise guides

Strength Bands

Bench Press - With Bands

The Bench Press with Bands is a chest exercise performed on a flat bench with resistance bands anchored behind or beneath the support. The chest drives the press while the sho...

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Powerlifting Barbell

Bench Press with Chains

The Bench Press with Chains is a powerlifting variation that adds hanging chains to the barbell. More chain rests on the floor at the bottom of the press, and additional links...

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Plyometrics Other

Bench Sprint

The Bench Sprint is a fast alternating step exercise performed with one foot contacting an elevated platform at a time. The quadriceps, glutes, calves, and hamstrings help pus...

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Strength Barbell

Bent Over Barbell Row

The Bent Over Barbell Row pulls a bar toward the torso while you hold a forward-leaning position. The middle back and lats perform much of the pull, while the biceps and shoul...

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Strength Dumbbell

Bent Over Dumbbell Rear Delt Raise With Head On Bench

This rear delt raise uses an incline bench to support the forehead while the torso remains bent forward. The dumbbells move outward to the sides with the elbows slightly bent....

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Strength Dumbbell

Bent Over Dumbbell Reverse Fly

The Bent Over Dumbbell Reverse Fly targets the rear shoulders and upper back from a hinged position. The arms travel outward in a wide arc while the torso stays still. The mid...

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Strength Cable

Bent Over Low-Pulley Side Lateral

The Bent Over Low-Pulley Side Lateral is a one-arm cable raise for the rear shoulder and upper back. The working arm begins beneath the torso and moves outward while the oppos...

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Strength Barbell

Bent Over One-Arm Long Bar Row

The Bent Over One-Arm Long Bar Row uses one loaded end of an anchored barbell. One hand pulls the bar toward the torso while the other supports the body on the thigh or anothe...

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Strength Barbell

Bent Over Two-Arm Long Bar Row

The Bent Over Two-Arm Long Bar Row uses the loaded end of an anchored barbell as resistance. Both hands hold the bar or a row attachment while the elbows pull toward the torso...

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Strength Dumbbell

Bent Over Two-Dumbbell Row

The Bent Over Two-Dumbbell Row trains the middle back and lats while both arms pull at the same time. The biceps and shoulders assist, and the lower body maintains the forward...

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