The Form Manual

Visual exercise reference

See the setup.Learn the movement.

Find an exercise that fits what you have, then use the visual, setup check, and movement sequence together.

Push-Up exercise reference No equipmentPush-Up Goblet Squat exercise reference KettlebellGoblet Squat One-Arm Dumbbell Row exercise reference Dumbbell + benchOne-Arm Dumbbell Row

Search 112 exercises

Start with what you know.

Three useful starting points

Browse your way.

I know the exercise Search by name or common abbreviation, then narrow the full list. Search all exercises I know my equipment See what each item is useful for, what setup it needs, and every compatible exercise. Browse equipment I know what I want to train Browse primary and supporting muscles without losing the movement context. Browse muscles

Clear places to start

View all 112

Use what you have

Browse by equipment.

Compare all equipment
Push-Up single-position exercise illustration No equipment26 exercises Floor-based strength and conditioning exercises you can do without weights, machines, or a fixed training station. Best for: Home workouts, travel, and learning movement control Standing Dumbbell Shoulder Press single-position exercise illustration Dumbbells21 exercises Versatile free weights for pressing, rowing, squatting, hinging, carrying, and isolation work. Best for: Home gyms, unilateral training, and gradual loading Band Pull-Apart single-position exercise illustration Resistance band3 exercises Portable resistance for shoulder, glute, and core work, with tension that increases as the band stretches. Best for: Warm-ups, home training, and controlled accessory work Kettlebell Swing single-position exercise illustration Kettlebell4 exercises A compact offset weight suited to goblet positions, hinges, carries, and controlled ground-to-standing work. Best for: Compact full-body training and carries Pull-Up single-position exercise illustration Pull-up bar4 exercises A secure overhead bar for vertical pulling and hanging core exercises. Best for: Back, arm, grip, and hanging trunk work Lat Pulldown single-position exercise illustration Cable station13 exercises Adjustable pulley resistance that stays loaded through a wide range of pulling, pressing, and core movements. Best for: Controlled resistance and easy load changes

Make a decision

Practical guides.

See all guides
GuideBuild a simple first strength routineChoose a small set of movements you can repeat with control, then make one change at a time as they become easier.Read guide GuideChoose home equipment by the gap it fillsYou do not need a room full of gear. Start with the movements you cannot yet load or scale, then buy the smallest tool that solves that problem.Read guide GuideUse an exercise image as a reference, not a verdictA still image can clarify equipment, stance, grip, and one important position. It cannot show the entire path, tempo, or how the movement should feel.Read guide

Build coverage

Use movement types to spot gaps.

After choosing exercises that fit your setting, compare squat, hinge, push, pull, carry, and trunk work so the list is not five versions of the same job. Browse movement types.