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
Weighted Sit-Ups with Bands combine a decline bench with band resistance anchored behind the body. The abdominals flex the torso while the bands become more demanding toward t...
Read exercise guideThis Weighted Squat variation uses a belt with the load hanging between elevated foot supports. The quadriceps provide the primary effort, while the glutes, hamstrings, and ca...
Read exercise guideThe Wide Stance Barbell Squat uses a stance wider than shoulder width with the bar supported across the upper back. The quadriceps provide the primary effort, while the glutes...
Read exercise guideWide Stance Stiff Legs is a barbell hip-hinge variation performed with the feet set wider than a conventional stiff-legged deadlift. The hamstrings provide the primary emphasi...
Read exercise guideThe Wide-Grip Barbell Bench Press places the hands farther apart than a standard bench press. The chest provides the primary pressing effort, while the shoulders and triceps a...
Read exercise guideThe Wide-Grip Decline Barbell Bench Press combines a decline bench angle with a wider hand position. The chest provides the primary effort, while the shoulders and triceps ass...
Read exercise guideThe Wide-Grip Decline Barbell Pullover uses a decline bench and wide overhand grip to move the bar through an overhead arc. The chest is listed as the primary muscle group, wh...
Read exercise guideThe Wide-Grip Lat Pulldown uses an overhand grip wider than the shoulders. The lats provide the primary pulling effort, while the biceps, middle back, and shoulders assist thr...
Read exercise guideThe Wide-Grip Pulldown Behind the Neck directs a wide bar behind the head rather than toward the chest. The lats are listed as the primary muscle group, with the biceps, middl...
Read exercise guideThe Wide-Grip Rear Pull-Up attempts to bring the back of the neck toward a wide pull-up bar. The lats provide the primary effort, while the biceps, middle back, and shoulders...
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.