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
Underhand Cable Pulldowns use a close, palms-up grip to train the lats through a vertical pulling motion. The biceps, middle back, and shoulders assist as the bar moves toward...
Read exercise guideThe Upper Back Stretch uses clasped hands and a forward reach to create space between the shoulder blades. The middle back is the listed target area, and the position should r...
Read exercise guideThe Upper Back-Leg Grab is a seated stretch that combines a forward fold with an under-thigh hold. The hamstrings are the primary focus, while the lower and middle back may al...
Read exercise guideThe Upright Barbell Row raises a bar close to the torso while the elbows travel outward. The shoulders are the primary muscle group, with the traps assisting as the bar moves...
Read exercise guideThe Upright Cable Row uses a low pulley to provide continuous resistance as the elbows rise outward. The traps are listed as the primary muscle group, while the shoulders assi...
Read exercise guideThe Upright Row with Bands raises the handles close to the body while band tension increases through the movement. The traps provide the primary emphasis, with the shoulders a...
Read exercise guideThe Upward Stretch reaches both arms overhead to create a gentle stretch through the shoulders. The chest and lats may also be affected as the hands move upward and slightly b...
Read exercise guideThe V-Bar Pulldown uses a close neutral-grip attachment on a high cable. The lats provide the primary pulling effort, while the biceps, middle back, and shoulders assist as th...
Read exercise guideThe V-Bar Pullup is a close neutral-grip pull-up variation. The lats provide the main pulling effort, while the biceps, middle back, and shoulders assist as the torso rises to...
Read exercise guideThe V-Squat Machine supports the shoulders and guides the body through an angled squat path. The quadriceps provide the primary effort, while the glutes, hamstrings, and calve...
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.