Every rep, done right.
Illustrated form guides — search by exercise, muscle, or equipment. Free, forever, from 20 years on the gym floor.
Browse the full exercise library
214 exercises
Ab Wheel Rollout
A moving plank that trains anti-extension under a long lever.
Arnold Press
The rotating press named after the man himself — all three delt heads in one arc.
Around The World
Passing the bell round the body teaches the trunk to resist without moving.
Back Extension
The lower-back and glute builder — bulletproofs the spine most desk jobs neglect.
Backward Sled Drag
Almost pure concentric work — builds the quads with essentially no soreness.
Band Chest Press
Constant tension through the whole press, with nothing to drop on yourself.
Band Curl
The band gets harder as the biceps get stronger through the range — the opposite of a dumbbell.
Band Deadlift
The hinge pattern with resistance that peaks at lockout, where the glutes work.
Band External Rotation
The small drill that keeps the shoulder able to do all the big ones.
Band Good Morning
Teaches the hinge with tension and no spinal load at all.
Band Hip Thrust
Full glute contraction with resistance that peaks at the top, where it counts.
Band Lateral Raise
Side delts with constant tension and no momentum available.
Band Monster Walk
Ten metres of this and you will know exactly where your glute medius is.
Band Overhead Press
Overhead pressing with no bar to load and no ceiling to worry about.
Band Pull-Apart
The highest-value low-cost movement for shoulder health and posture.
Band Row
The row you can do in a hotel room, and the band gets harder exactly where you are strongest.
Band Squat
Adds resistance to a bodyweight squat exactly where it gets easiest — the top.
Band Triceps Pushdown
A pushdown without a cable stack, and the tension peaks exactly at lockout.
Band Woodchop
Rotation under tension, which is how the trunk actually works outside a gym.
Banded Lateral Walk
Wakes up the glute medius — the muscle that stops the knee caving on every squat.
Barbell Back Squat
The gold-standard strength builder — a bodyweight squat with the bar teaching you honesty.
Barbell Bench Press
The classic press — done with a setup most people skip and shoulders will miss.
Barbell Curl
The biceps builder — done strict, it's harder and better than it looks.
Barbell Hack Squat
Bar behind the legs shifts load onto the quads with an upright torso.
Barbell Hip Thrust
The heaviest glute exercise there is — the bridge's gym-grown sibling.
Barbell Row
The heaviest row there is — a hinge you hold while your back does the pulling.
Battle Ropes
Conditioning that spares the knees entirely — all the breathing, none of the pounding.
Bear Crawl
A moving plank — the core works hardest when the limbs refuse to help.
Belt Squat
Loads the legs while completely unloading the spine.
Bench Dip
A bodyweight triceps builder that needs nothing but a bench.
Bent-Over Lateral Raise
The simplest direct rear delt movement, and the one most people skip.
Bicycle Crunch
Rotation plus flexion — the crunch upgrade, earned with slow, honest reps.
Bird Dog
The dead bug flipped over — anti-rotation strength for a back that never complains.
Body Saw
A plank that keeps getting longer — the lever grows and the core has to keep up.
Bodyweight Squat
The foundation of all lower-body training — sit down and stand up with intent.
Box Jump
Develops rate of force production — the ability to produce force quickly.
Broad Jump
Horizontal power, and the landing is the half most people skip.
Bulgarian Split Squat
The most effective (and most cursed) single-leg builder in the gym.
Burpee
The exercise everyone hates for the same reason it works — everything, everywhere, all at once.
Cable Crossover
Full adduction past the midline, which a barbell or dumbbell cannot reach.
Cable Curl
Constant tension through the whole range, unlike a dumbbell which unloads at the top.
Cable Fly (High-to-Low)
Cables from above, hands sweeping down — the lower-chest line, carved.
Cable Fly (Low-to-High)
Cables from below, hands rising — upper-chest isolation pressing can't replicate.
Cable Lateral Raise
The lateral raise with tension everywhere — cables load the delt even at the bottom, where dumbbells sleep.
Cable Pull-Through
Teaches the hip hinge with the load pulling you into position rather than crushing your spine.
Cable Rear Delt Fly
Constant tension on the rear delt through the whole arc.
Cable Upright Row
The rope allows a wider, more shoulder-friendly path than a straight bar.
Cable Woodchop
Trains rotation under load — the plane most programs ignore entirely.
Chest-Supported Row
The row that removes the lower back and cheating entirely — pure back, chest pinned to the pad.
Chest-Supported Y-Raise
Builds the upper back postural muscles most lifters never train directly.
Chin-Up
The pull-up's biceps-friendly sibling — most people's first vertical pull.
Close-Grip Bench Press
The heaviest triceps builder available — a press that shifts load to the arms.
Concentration Curl
The highest-isolation biceps movement — no way to cheat it.
Copenhagen Plank
Direct adductor strength, strongly associated with reduced groin injury.
Cossack Squat
Deep sideways range that ordinary squatting never asks for.
Cuban Press
Combines external rotation with a press — shoulder health work under load.
Curtsy Lunge
The lunge that hits the side of your glutes — stability, shape, and knee-friendly strength.
Dead Bug
Core training that teaches the spine to stay still while the limbs move — the real job of your abs.
Dead Hang
Decompresses the spine, builds grip, and exposes shoulder mobility limits.
Deadlift
Pick heavy thing up, put heavy thing down — the king of strength movements, done right.
Decline Bench Press
Shifts pressing emphasis to the lower chest and is often easier on the shoulder than flat.
Decline Push-Up
Feet up, difficulty up — the free upper-chest press hiding in your living room.
Deficit Deadlift
Pulling from a deficit lengthens the range — brutal off the floor, gold for a stuck deadlift.
Deficit Push-Up
Extra depth, extra stretch — the push-up's range-of-motion upgrade.
Diamond Push-Up
The most triceps-dominant bodyweight pressing variation.
Dips
The lower-body-free squat of the upper body — bodyweight pressing at its heaviest.
Donkey Calf Raise
Hinging at the hip puts the calf on stretch before the first rep.
Drag Curl
The bar drags up the torso, keeping tension on the biceps rather than shifting it to the front delt.
Dumbbell Bench Press
Safer and more shoulder-friendly than the barbell for most people, with a bigger range of motion.
Dumbbell Fly
The stretch is the point — chest isolation that pressing can't replace.
Dumbbell Pullover
Loads the lats in a stretched overhead position nothing else reaches.
Dumbbell Shrug
Traps in one move: up, hold, down slow. That's the whole story.
Dumbbell Skull Crusher
Dumbbells let the wrists find a neutral path that spares the elbows.
Face Pull
The shoulder-health exercise — undoes pressing, sitting, and phone-neck all at once.
Farmer's Carry
Pick up heavy things and walk — brutally simple, builds everything at once.
Front Rack Carry
The load sits where it punishes any loss of posture immediately.
Front Raise
Direct front-delt work — a small dose goes far since pressing hits them too.
Front Squat
The squat that punishes any forward lean — quads and core do exactly what they claim.
Front-Foot-Elevated Split Squat
Elevating the front foot deepens the range and biases the quad.
Glute Bridge
Wakes up the muscles sitting turns off — the antidote to desk life.
Glute Bridge March
The bridge stops being easy the moment one foot leaves the floor.
Glute Ham Raise
Trains the hamstrings at both the hip and knee in one movement.
Goblet Box Squat
The squat with a depth referee — the box teaches consistency and kills the fear of the bottom.
Goblet Lateral Lunge
Trains the frontal plane, which almost every program neglects.
Goblet Squat
The best-loaded squat for learning perfect squat mechanics — the weight teaches you.
Good Morning
The hinge with the bar on your back — humbling weights, enormous posterior payoff.
Hack Squat
Quad-building on rails — the machine squat that lets you chase depth safely.
Half-Kneeling Face Pull
Kneeling removes the leg drive people use to cheat a face pull.
Half-Kneeling Press
One knee down forces the trunk to stabilise instead of the lower back arching.
Hammer Curl
Neutral grip, thicker arms — the curl that also builds your grip and forearms.
Hanging Knee Raise
Abs plus grip plus control — the bar version of a crunch, without the neck strain.
Hanging Leg Raise
The hardest bodyweight ab movement most people can progress to.
Heavy Dumbbell Shrug
Direct trap loading with a straight up-and-down path.
Heavy Farmer's Walk
Builds grip, trap and trunk strength simultaneously — the most transferable carry there is.
High Rack Pull
Overloads the top half of the deadlift with heavier weight than you can pull from the floor.
Hip Airplane
Trains hip rotation control, which almost no gym movement addresses.
Hollow Body Hold
The position everything else is built on — if this fails, so does your plank.
Hollow Rock
Once you can hold the hollow, rocking it is what makes it strong.
Inchworm
A warm-up that mobilises the hamstrings and wakes the trunk in the same rep.
Incline Barbell Press
The upper-chest mass builder — heavier than dumbbells, honest as gravity.
Incline Cable Fly
Constant tension across the upper chest through a full arc, which dumbbells lose at the top.
Incline Dumbbell Curl
The incline puts the biceps on stretch before the first rep, which is where they grow.
Incline Dumbbell Press
The upper-chest builder — 30 degrees of incline changes everything.
Incline Hammer Curl
Arms hang behind the body, loading the biceps in a stretched position most curls never reach.
Inverted Row
The horizontal pull-up — scalable bodyweight rowing that builds the base for real pull-ups.
Jefferson Curl
Loaded spinal flexion for controlled mobility — light weight only.
JM Press
A hybrid of a close-grip press and a skull crusher — the powerlifter's triceps builder.
Jump Rope
The cheapest conditioning there is, and it builds ankles that tolerate everything else.
Jump Squat
Teaches the legs to produce force fast, not just produce force.
Kettlebell Clean
The bell should arrive at the shoulder quietly. If it bangs your forearm, the path was wrong.
Kettlebell Halo
The cheapest shoulder warm-up there is, and it exposes a stiff thoracic spine immediately.
Kettlebell High Pull
A swing that finishes with the elbow high — power first, arms second.
Kettlebell Press
The offset load makes the trunk work as hard as the shoulder.
Kettlebell Row
Same row, and the offset handle makes the grip work harder than a dumbbell does.
Kettlebell Swing
A jump that never leaves the ground — explosive hips, conditioning, and posterior chain in one.
Kettlebell Windmill
Mobility and shoulder stability in one, and it will find your tight side.
Kneeling Cable Crunch
Loadable ab work — progressive overload for a muscle most people only bodyweight.
Landmine Press
The angled press — overhead benefits for shoulders that don't love strict vertical work.
Landmine Row
The arcing bar path is easier on the lower back than a bent-over barbell row.
Landmine Squat
The bar's arc counterbalances you, so you can squat deep with an upright torso.
Lat Pulldown
Pull-up strength, built seated — the on-ramp to your first pull-up.
Lateral Lunge
Training the plane everyone skips — inner thighs, lateral stability, and hips that move like they should.
Lateral Raise
The exercise that builds shoulder width — light weight, perfect reps, high boredom tolerance.
Leg Curl
Direct hamstring work your RDLs will thank you for.
Leg Extension
Pure quad isolation — the finisher, not the foundation.
Leg Press
Heavy leg work with the spine fully supported — brutal and safe is a rare combo.
Machine Chest Press
Chest work on rails — perfect for learning the press or finishing after free weights.
Machine Shoulder Press
Overhead strength on rails — the safest entry to pressing and a heavy finisher later.
Meadows Row
The unilateral landmine row that hammers each lat through a huge stretched range.
Mountain Climbers
A plank that runs — core stability and cardio in the same ugly, effective package.
Neutral-Grip Pulldown
The most shoulder-friendly pulldown — palms facing, elbows driving straight down.
Nordic Curl (Assisted)
The hardest hamstring exercise on earth — and the best insurance against hamstring pulls.
Nordic Hamstring Curl
The most effective hamstring injury-prevention exercise in the research.
One-Arm Dumbbell Row
The best back-builder for learning to actually feel your lats work.
Overhead Cable Triceps Extension
Loads the long head of the triceps in its stretched position, which most pressing misses.
Overhead Carry
Exposes every shoulder and rib-cage fault you have, in about ten steps.
Overhead Press
The honest lift — nothing to hide behind, everything from shoulders to core working.
Overhead Triceps Extension
The stretch position pressing skips — the long head only grows overhead.
Pallof Press
Anti-rotation — the core function that actually protects your spine.
Paused Goblet Squat
The pause removes the bounce and exposes whether you actually own the bottom.
Pec Deck
The chest-squeeze machine — constant tension and zero balancing act.
Pendlay Row
The dead-stop row — every rep starts from the floor, building explosive back power with zero cheating.
Pike Push-Up
The bodyweight route to overhead pressing strength.
Plank
Not a hold-forever contest — a full-body tension drill done hard for short sets.
Plank Up-Down
A plank that also asks the shoulders to work, and punishes any hip rotation.
Plate Pinch
Pinch strength is the grip most people are missing, and it carries over everywhere.
Preacher Curl
Removes momentum entirely and loads the stretched position of the biceps.
Preacher Hammer Curl
Neutral grip on a preacher pad targets the brachialis under a hard stretch.
Prone Y-Raise
The lower traps are the muscle nobody trains and everybody needs.
Pull-Up
The upper-body squat. Hard to fake, impossible to beat.
Push-Up
The most portable strength exercise on earth — a moving plank that builds a pressing base.
Rack Pull
The top-half deadlift — overload the back and traps from knee height with big weight, safely.
Rear Delt Fly
The forgotten third of your shoulder — small muscle, big posture payoff.
Renegade Row
A plank and a row at once — back strength and anti-rotation core in one brutal package.
Reverse Crunch
Trains the abs from the bottom up, which most people never do.
Reverse Curl
Overhand grip shifts load to the forearms and brachioradialis.
Reverse Hyper
The posterior-chain builder that decompresses the spine instead of loading it — a back-saver.
Reverse Lunge
All the single-leg benefit of a lunge with far friendlier knees than stepping forward.
Reverse Nordic Curl
Loads the quads in a stretched position almost nothing else reaches.
Romanian Deadlift (RDL)
The hip hinge — the single most valuable movement pattern most people never learn.
Rope Hammer Curl
Neutral-grip curl that loads the brachialis and forearms harder than a supinated curl.
Rowing Machine (Form)
Legs, then back, then arms — get that order right and everything else follows.
Scott Curl
Single-arm preacher work that exposes and corrects side-to-side differences.
Seal Row
Chest supported on a raised bench removes every trace of body english.
Seated Cable Row
The posture-fixer — rows for the muscles the desk destroys.
Seated Calf Raise
The bent-knee calf raise hits the deeper muscle standing raises miss — do both, own both.
Seated Dumbbell Shoulder Press
The shoulder-builder staple — the back support lets the delts work without the balancing tax.
Seated French Press
Overhead extension seated, isolating the long head under a stretch.
Seated Hip Abduction
Direct work for the glute medius, which stabilises the pelvis when you walk and run.
Side Plank
The plank's harder sibling — the side wall of your core, built one hold at a time.
Side-Lying Leg Raise
Unglamorous, and it fixes more knee complaints than most knee exercises.
Single-Arm Cable Row
Constant-tension rowing one side at a time — the cable never lets the muscle rest.
Single-Arm Dumbbell Bench Press
Half the load, twice the core work — the bench stops being a rest.
Single-Arm Farmer's Carry
One-sided load forces the obliques to fight lateral bend the whole way.
Single-Arm Landmine Press
The arcing bar path is far kinder to the shoulder than a strict vertical press.
Single-Arm Overhead Press
Pressing one side at a time makes the trunk work as hard as the shoulder.
Single-Leg Calf Raise
Two legs let the strong side hide. One leg does not.
Single-Leg Glute Bridge
One glute at a time, on the floor, with no equipment at all.
Single-Leg Hip Thrust
One glute at a time, which is how you find the side that has been coasting.
Single-Leg RDL
The hinge meets balance — hamstrings, glutes, and every stabilizer you forgot you had.
Sissy Squat
Extreme knee flexion under control — pure quad work with no hip contribution.
Skater Bound
Trains the side-to-side control that forward-only training never touches.
Skull Crusher
Lying triceps extensions — named for the mistake, built on the control.
Sled Push
Brutal simplicity — leg drive and lungs, with zero technique tax and zero soreness penalty.
Spider Curl
Chest-down on an incline removes every ounce of momentum.
Standing Calf Raise
The muscle everyone skips, trained the way it actually grows: full range, slow bottom.
Step-Up
One leg does real work while the other learns not to cheat.
Straight-Arm Lat Pushdown
Isolates the lats without the biceps ever entering the movement.
Straight-Arm Pulldown
Pure lat isolation — no biceps, no help, just the lats pulling through a long arc.
Suitcase Carry
One-sided loading forces the obliques to keep you upright.
Suitcase Deadlift
A one-sided deadlift that forces the trunk to resist sideways collapse.
Sumo Deadlift
The wide-stance pull — friendlier on many backs, murder on the inner thighs and glutes.
Superman Hold
The other half of core training, and the half almost everyone skips.
Svend Press
Pure adduction work — squeezing plates together loads the chest without loading the joints.
T-Bar Row
The thickness builder — a neutral, powerful row you can load heavy without wrecking your grip.
Tempo Push-Up
Same movement, three times the time under tension, none of the equipment.
Tibialis Raise
The muscle that decelerates you, and the reason shin splints happen when it is weak.
Toes-to-Bar
The hanging leg raise with nowhere left to hide.
Trap Bar Deadlift
The friendliest heavy pull in the gym — neutral grip, centered load, back-kind mechanics.
Triceps Kickback
Peak contraction at full extension, hard to cheat when done properly.
Triceps Pushdown
The staple triceps move — elbows pinned, full lockout, no drama.
Turkish Get-Up
A full-body movement chain that exposes every weakness you have.
Two-Hand Goblet Clean
The gentler way to learn the clean, with both hands and no wrist banging.
Upright Row (Wide Grip)
The vertical pull for shoulder width — wide grip keeps it delt-heavy and joint-friendly.
V-Up
Both halves of the body lift at once, which is why it is harder than it looks.
Walking Lunge
Reverse lunge's cardio cousin — strength that leaves you breathing.
Wall March
Teaches the hip flexors to work with the trunk braced, which is what running actually needs.
Wall Sit
An isometric that exposes exactly how much your quads can actually hold.
Wall Slides
Restores overhead range before you load it — a five-minute fix for pressing.
Wide-Grip Pull-Up
The pull-up that builds width — a wider grip biases the outer lats and upper back.
Wrist Curl
Small muscle, high reps, and the reason your grip stops failing before your back does.
Z-Press
Seated on the floor with legs extended, removing every ounce of leg drive.
Zercher Carry
Brutal, unglamorous, and the fastest way to find out whether you can brace.
Zercher Squat
The bar rides in your elbows — savage on the core and upper back, secretly great for squat depth.
Nothing matches yet — try a broader word.
Want the plan, not just the pieces?
These guides teach the movements. Coaching puts them together for your body, your goals, and your schedule.
Apply for CoachingBeyond the library
Filtered lists
Dumbbell · Bodyweight · Barbell · Cable & Machine · Home Gym · Beginner · Chest · Back · Legs · Shoulders · Arms · Core · Bad Shoulders · Bad Knees · Whey vs Plant Protein · Free Weights vs Machines
Get the weekly breakdown
One email a week: what actually works in training and nutrition, minus the hype. No spam, unsubscribe anytime.