Exercise reference

All exercise guides.

Search by name or alias, then combine muscle, actual required equipment, movement type, and level.

Muscle Equipment Movement Level

112 exercises shown

Push-Up single-position exercise illustration

Push-Up Chest · No equipment

Standing Dumbbell Shoulder Press single-position exercise illustration

Standing Dumbbell Shoulder Press Shoulders · Dumbbells

One-Arm Dumbbell Row single-position exercise illustration

One-Arm Dumbbell Row Back · Dumbbells + Bench

Lat Pulldown single-position exercise illustration

Lat Pulldown Back · Cable station

Goblet Squat single-position exercise illustration

Goblet Squat Quads · Kettlebell

Romanian Deadlift single-position exercise illustration

Romanian Deadlift Hamstrings · Barbell

Walking Lunge single-position exercise illustration

Walking Lunge Quads · No equipment

Farmer Carry single-position exercise illustration

Farmer Carry Full body · Dumbbells

Plank single-position exercise illustration

Plank Core · No equipment

Pallof Press single-position exercise illustration

Pallof Press Core · Cable station

Dumbbell Curl single-position exercise illustration

Dumbbell Curl Biceps · Dumbbells

Jump Rope single-position exercise illustration

Jump Rope Calves · Jump rope

Incline Push-Up single-position exercise illustration

Incline Push-Up Chest · Bench

Barbell Overhead Press single-position exercise illustration

Barbell Overhead Press Shoulders · Barbell

Inverted Row single-position exercise illustration

Inverted Row Back · Suspension trainer or low bar

Pull-Up single-position exercise illustration

Pull-Up Back · Pull-up bar

Bodyweight Squat single-position exercise illustration

Bodyweight Squat Quads · No equipment

Back Extension single-position exercise illustration

Back Extension Back · Strength machine

Reverse Lunge single-position exercise illustration

Reverse Lunge Quads · No equipment

Monster Walk single-position exercise illustration

Monster Walk Glutes · Resistance band

Farmer Carry on Toes single-position exercise illustration

Farmer Carry on Toes Calves · Dumbbells

Superman single-position exercise illustration

Superman Back · No equipment

Russian Twist single-position exercise illustration

Russian Twist Core · Medicine ball

Dumbbell Fly single-position exercise illustration

Dumbbell Fly Chest · Dumbbells + Bench

Mountain Climber single-position exercise illustration

Mountain Climber Core · No equipment

Knee Push-Up single-position exercise illustration

Knee Push-Up Chest · No equipment

Arnold Press multi-position exercise sequence

Arnold Press Shoulders · Dumbbells

Barbell Bent-Over Row single-position exercise illustration

Barbell Bent-Over Row Back · Barbell

Chin-Up single-position exercise illustration

Chin-Up Back · Pull-up bar

Barbell Back Squat single-position exercise illustration

Barbell Back Squat Quads · Barbell

Dumbbell Romanian Deadlift single-position exercise illustration

Dumbbell Romanian Deadlift Hamstrings · Dumbbells

Bulgarian Split Squat single-position exercise illustration

Bulgarian Split Squat Quads · Dumbbells + Bench

Kettlebell Goblet Carry single-position exercise illustration

Kettlebell Goblet Carry Full body · Kettlebell

Side Plank single-position exercise illustration

Side Plank Core · No equipment

Cable Wood Chop single-position exercise illustration

Cable Wood Chop Core · Cable station

Cable Chest Fly single-position exercise illustration

Cable Chest Fly Chest · Cable station

Burpee multi-position exercise sequence

Burpee Full body · No equipment

Decline Push-Up single-position exercise illustration

Decline Push-Up Chest · Bench

Machine Shoulder Press single-position exercise illustration

Machine Shoulder Press Shoulders · Strength machine

Seated Cable Row single-position exercise illustration

Seated Cable Row Back · Cable station

Assisted Pull-Up single-position exercise illustration

Assisted Pull-Up Back · Strength machine

Front Squat single-position exercise illustration

Front Squat Quads · Barbell

Good Morning single-position exercise illustration

Good Morning Hamstrings · Barbell

Step-Up single-position exercise illustration

Step-Up Quads · Bench

Dead Bug single-position exercise illustration

Dead Bug Core · No equipment

Pec Deck single-position exercise illustration

Pec Deck Chest · Strength machine

Jumping Jack single-position exercise illustration

Jumping Jack Full body · No equipment

Dumbbell Bench Press single-position exercise illustration

Dumbbell Bench Press Chest · Dumbbells + Bench

Pike Push-Up single-position exercise illustration

Pike Push-Up Shoulders · No equipment

Face Pull single-position exercise illustration

Face Pull Shoulders · Cable station

Leg Press single-position exercise illustration

Leg Press Quads · Strength machine

Single-Leg Romanian Deadlift single-position exercise illustration

Single-Leg Romanian Deadlift Hamstrings · Dumbbells

Split Squat single-position exercise illustration

Split Squat Quads · No equipment

Bird Dog single-position exercise illustration

Bird Dog Core · No equipment

Straight-Arm Pulldown single-position exercise illustration

Straight-Arm Pulldown Back · Cable station

Bear Crawl single-position exercise illustration

Bear Crawl Full body · No equipment

Barbell Bench Press single-position exercise illustration

Barbell Bench Press Chest · Barbell + Bench

Band Pull-Apart single-position exercise illustration

Band Pull-Apart Shoulders · Resistance band

Wall Sit single-position exercise illustration

Wall Sit Quads · No equipment

Hip Thrust single-position exercise illustration

Hip Thrust Glutes · Barbell + Bench

Curtsy Lunge single-position exercise illustration

Curtsy Lunge Glutes · No equipment

Hanging Knee Raise single-position exercise illustration

Hanging Knee Raise Core · Pull-up bar

Lateral Raise single-position exercise illustration

Lateral Raise Shoulders · Dumbbells

Sled Push single-position exercise illustration

Sled Push Full body · Sled

Incline Dumbbell Press single-position exercise illustration

Incline Dumbbell Press Chest · Dumbbells + Bench

Glute Bridge single-position exercise illustration

Glute Bridge Glutes · No equipment

Hanging Leg Raise single-position exercise illustration

Hanging Leg Raise Core · Pull-up bar

Front Raise single-position exercise illustration

Front Raise Shoulders · Dumbbells

Medicine Ball Slam single-position exercise illustration

Medicine Ball Slam Full body · Medicine ball

Machine Chest Press single-position exercise illustration

Machine Chest Press Chest · Strength machine

Cable Pull-Through single-position exercise illustration

Cable Pull-Through Glutes · Cable station

Hollow Body Hold single-position exercise illustration

Hollow Body Hold Core · No equipment

Rear Delt Fly single-position exercise illustration

Rear Delt Fly Shoulders · Dumbbells

Clean and Press single-position exercise illustration

Clean and Press Full body · Barbell

Chest Dip single-position exercise illustration

Chest Dip Chest · Dip bars

Kettlebell Swing single-position exercise illustration

Kettlebell Swing Glutes · Kettlebell

Ab Wheel Rollout single-position exercise illustration

Ab Wheel Rollout Core · Ab wheel

Cable Lateral Raise single-position exercise illustration

Cable Lateral Raise Shoulders · Cable station

Dumbbell Thruster multi-position exercise sequence

Dumbbell Thruster Full body · Dumbbells

Close-Grip Bench Press single-position exercise illustration

Close-Grip Bench Press Triceps · Barbell + Bench

Sumo Deadlift single-position exercise illustration

Sumo Deadlift Glutes · Barbell

Turkish Get-Up single-position exercise illustration

Turkish Get-Up Full body · Kettlebell

Barbell Curl single-position exercise illustration

Barbell Curl Biceps · Barbell

Rowing Machine single-position exercise illustration

Rowing Machine Full body · Cardio machine

Bench Dip single-position exercise illustration

Bench Dip Triceps · Bench

Hammer Curl single-position exercise illustration

Hammer Curl Biceps · Dumbbells

Battle Rope Wave single-position exercise illustration

Battle Rope Wave Full body · Battle rope

Diamond Push-Up single-position exercise illustration

Diamond Push-Up Triceps · No equipment

Incline Dumbbell Curl single-position exercise illustration

Incline Dumbbell Curl Biceps · Dumbbells + Bench

Cable Curl single-position exercise illustration

Cable Curl Biceps · Cable station

Preacher Curl single-position exercise illustration

Preacher Curl Biceps · Barbell + Bench

Concentration Curl single-position exercise illustration

Concentration Curl Biceps · Dumbbells

Reverse Curl single-position exercise illustration

Reverse Curl Biceps · Barbell

Triceps Pushdown single-position exercise illustration

Triceps Pushdown Triceps · Cable station

Overhead Triceps Extension single-position exercise illustration

Overhead Triceps Extension Triceps · Dumbbells

Skull Crusher single-position exercise illustration

Skull Crusher Triceps · Barbell + Bench

Cable Overhead Extension single-position exercise illustration

Cable Overhead Extension Triceps · Cable station

Dumbbell Kickback single-position exercise illustration

Dumbbell Kickback Triceps · Dumbbells

Leg Extension single-position exercise illustration

Leg Extension Quads · Strength machine

Hamstring Curl Machine single-position exercise illustration

Hamstring Curl Machine Hamstrings · Strength machine

Stability Ball Leg Curl single-position exercise illustration

Stability Ball Leg Curl Hamstrings · Stability ball

Nordic Hamstring Curl single-position exercise illustration

Nordic Hamstring Curl Hamstrings · Ankle anchor or partner

Glute-Ham Raise single-position exercise illustration

Glute-Ham Raise Hamstrings · Strength machine

Cable Kickback single-position exercise illustration

Cable Kickback Glutes · Cable station

Frog Pump single-position exercise illustration

Frog Pump Glutes · No equipment

Clamshell single-position exercise illustration

Clamshell Glutes · Resistance band

Standing Calf Raise single-position exercise illustration

Standing Calf Raise Calves · No equipment

Seated Calf Raise single-position exercise illustration

Seated Calf Raise Calves · Strength machine

Single-Leg Calf Raise single-position exercise illustration

Single-Leg Calf Raise Calves · No equipment

Donkey Calf Raise single-position exercise illustration

Donkey Calf Raise Calves · Strength machine

Crunch single-position exercise illustration

Crunch Core · No equipment

Reverse Crunch single-position exercise illustration

Reverse Crunch Core · No equipment