FormAtlas

Browse by muscle

Browse by the area you want to train.

Muscle pages include exercises where the area is primary or supporting. Use the movement and equipment filters to find an option that fits your session.

Push-Up single-position exercise illustration Chest16 exercisesPressing and fly movements that primarily emphasize the muscles across the front of the chest. Pull-Up single-position exercise illustration Back19 exercisesRows, pulldowns, pull-ups, and hinges that emphasize the upper and lower back. Face Pull single-position exercise illustration Shoulders36 exercisesPresses, raises, and pulling variations that emphasize the muscles around the shoulder. Dumbbell Curl single-position exercise illustration Biceps16 exercisesCurling and pulling movements that bend the elbow under resistance. Triceps Pushdown single-position exercise illustration Triceps22 exercisesPressing and extension movements that straighten the elbow under resistance. Dumbbell Curl single-position exercise illustration Forearms11 exercisesGrip, carry, and curling variations that challenge the hands and forearms. Bodyweight Squat single-position exercise illustration Quads19 exercisesSquat, lunge, step, and machine movements that emphasize knee extension. Romanian Deadlift single-position exercise illustration Hamstrings21 exercisesHinges and knee-flexion movements that emphasize the back of the thigh. Hip Thrust single-position exercise illustration Glutes34 exercisesHinges, bridges, squats, and lateral movements that emphasize the hips. Standing Calf Raise single-position exercise illustration Calves7 exercisesCalf raises, carries, and jumping movements that load the ankle and lower leg. Plank single-position exercise illustration Core36 exercisesBracing, anti-rotation, rotation, and controlled trunk-flexion movements. Hanging Knee Raise single-position exercise illustration Hip flexors2 exercisesHanging and floor movements where lifting the thigh is a meaningful part of the exercise. Burpee multi-position exercise sequence Full body13 exercisesCarries, conditioning drills, and multi-stage lifts that coordinate several major areas.