Exercise library

152 exercises by muscle group. Each has a short video, muscles worked, coaching cues, common mistakes and alternatives – including no-equipment ones.

Chest

14 exercises

Back

18 exercises

Shoulders

14 exercises

Biceps

8 exercises

Triceps

8 exercises

Forearms

5 exercises

Quads

14 exercises

Hamstrings

10 exercises

Glutes

10 exercises

Calves

5 exercises

Core

15 exercises

Full body

8 exercises

Cardio & conditioning

10 exercises

Mobility

13 exercises

Chest 14

ChestMain lift

Bench Press

The classic barbell press for chest, shoulders and triceps.

4 × 6–8Video

Chest

Incline Barbell Press

Barbell press on a 30° bench for the upper chest.

3 × 6–10Video

Chest

Incline Dumbbell Press

Dumbbell press on a 30° bench, upper chest focus.

3 × 8–12Video

Chest

Dumbbell Bench Press

Flat dumbbell press, friendly to shoulders.

3 × 8–12Video

Chest

Machine Chest Press

Guided press, easy to learn and safe to push hard.

3 × 8–12Video

Chest

Weighted Dip

Chest-focused dip, leaning forward; add weight when strong.

3 × 6–10Video

Chest

Push-up

The bodyweight press; works anywhere.

3 × 8–15Video

Chest

Incline Push-up

Hands on a bench or wall: an easier push-up.

3 × 10–15Video

Chest

Decline Push-up

Feet raised: harder push-up for the upper chest.

3 × 8–12Video

Chest

Band Chest Press

Standing press with a band anchored behind you.

3 × 12–20Video

Chest

Machine Chest Fly

Pec-deck fly for a deep chest stretch.

3 × 12–15Video

Chest

Cable Fly

Standing cable fly with constant tension.

3 × 12–15Video

Chest

Low-to-High Cable Fly

Cable fly from low pulleys, upper chest focus.

3 × 12–15Video

Chest

Dumbbell Fly

Flat-bench fly with dumbbells.

3 × 10–15Video

Back 18

BackMain lift

Barbell Row

Hinged-over barbell row for a thick back.

3 × 6–10Video

Back

Pull-up

Bodyweight vertical pull; add weight when you pass the rep range.

4 × 6–10Video

Back

Chin-up

Underhand-grip pull-up with more biceps.

3 × 6–10Video

Back

Lat Pulldown

Cable vertical pull; the pull-up you can load precisely.

3 × 8–12Video

Back

Assisted Pull-up

Machine or band takes part of your bodyweight.

3 × 8–12Video

Back

Chest-Supported Row

Row with your chest on an incline bench; no lower-back strain.

3 × 8–12Video

Back

One-Arm Dumbbell Row

Supported one-arm row, elbow towards the hip.

3 × 8–12Video

Back

Seated Cable Row (Wide Grip)

Wide-grip cable row to the lower chest for the upper back.

3 × 10–12Video

Back

Seated Cable Row

Close-grip cable row to the belly.

3 × 8–12Video

Back

T-Bar Row

Landmine row with a close neutral grip.

3 × 8–10Video

Back

Machine Row

Chest-supported machine row.

3 × 10–12Video

Back

Inverted Row

Bodyweight row under a bar or sturdy table.

3 × 8–12Video

Back

Band Row

Seated or standing row with a resistance band.

3 × 12–20Video

Back

45° Back Extension

Hip extension on a 45° bench for the posterior chain.

3 × 10–15Video

Back

Straight-Arm Pulldown

Lat isolation with straight arms on the cable.

3 × 12–15Video

Back

Band Pull-Apart

Pull a band apart at chest height; posture and shoulder health.

2 × 15–20Video

Back

Superman

Lying face down, lift arms and legs together.

3 × 10–15Video

Back

Dumbbell Shrug

Shoulder shrug with dumbbells for the upper traps.

3 × 10–15Video

Shoulders 14

ShouldersMain lift

Overhead Press

Standing barbell press overhead.

3 × 5–8Video

ShouldersMain lift

Seated Dumbbell Shoulder Press

Dumbbell press on a bench at about 80°.

3 × 8–10Video

Shoulders

Machine Shoulder Press

Guided overhead press.

3 × 8–12Video

Shoulders

Arnold Press

Seated dumbbell press with a rotation.

3 × 8–12Video

Shoulders

Landmine Press

One-arm angled press; shoulder friendly.

3 × 8–12Video

Shoulders

Pike Push-up

Hips high, lower the head towards the floor: a bodyweight shoulder press.

3 × 6–12Video

Shoulders

Dumbbell Lateral Raise

Raise the dumbbells out to the sides for wider shoulders.

3 × 12–20Video

Shoulders

Cable Lateral Raise

One-arm lateral raise with constant cable tension.

3 × 12–20Video

Shoulders

Machine Lateral Raise

Lateral raise on a machine; a dumbbell version works too.

3 × 12–20Video

Shoulders

Band Lateral Raise

Lateral raise standing on a band.

3 × 15–25Video

Shoulders

Reverse Pec Deck

Machine reverse fly for the rear delts.

3 × 12–20Video

Shoulders

Cable Rear Delt Fly

Crossed-cable reverse fly at shoulder height.

3 × 12–20Video

Shoulders

Bent-Over Dumbbell Reverse Fly

Hinged-over reverse fly with light dumbbells.

3 × 12–20Video

Shoulders

Face Pull

Rope pulled to the face with external rotation.

3 × 12–20Video

Biceps 8

Biceps

Barbell Curl

Standing curl with a straight bar.

3 × 8–12Video

Biceps

EZ-Bar Curl

Curl with an angled bar that is easier on the wrists.

3 × 8–12Video

Biceps

Dumbbell Curl

Standing dumbbell curl with a twist of the wrist.

3 × 8–12Video

Biceps

Incline Dumbbell Curl

Curl lying back on a 45° bench for a deep stretch.

3 × 8–12Video

Biceps

Hammer Curl

Neutral-grip curl for biceps, brachialis and forearms.

3 × 10–15Video

Biceps

Bayesian Cable Curl

One-arm cable curl with the arm behind the body.

3 × 10–15Video

Biceps

Preacher Curl

Curl with the upper arm on a pad; strict and simple.

3 × 8–12Video

Biceps

Band Curl

Curl standing on a resistance band.

3 × 12–20Video

Triceps 8

TricepsMain lift

Close-Grip Bench Press

Bench press with hands shoulder-width for triceps.

3 × 6–10Video

Triceps

Bench Dip

Hands on a bench or chair behind you, dip down and up.

3 × 8–15Video

Triceps

Close-Grip Push-up

Push-up with hands close together for triceps.

3 × 6–12Video

Triceps

Triceps Pushdown

Cable pushdown with a bar or rope.

3 × 10–15Video

Triceps

Overhead Cable Triceps Extension

Facing away from the cable, extend the rope overhead.

3 × 10–15Video

Triceps

Overhead Dumbbell Triceps Extension

One dumbbell held in both hands, lowered behind the head.

3 × 10–15Video

Triceps

Skull Crusher

Lying EZ-bar extension lowered to the forehead.

3 × 8–12Video

Triceps

Band Triceps Extension

Pushdown or overhead extension with a band.

3 × 12–20Video

Forearms 5

Forearms

Dumbbell Wrist Curl

Forearms on a bench, curl the wrists up.

2 × 12–20Video

Forearms

Reverse Wrist Curl

Palms down, lift the back of the hand.

2 × 12–20Video

Forearms

Reverse EZ-Bar Curl

Overhand-grip curl for forearms and brachialis.

3 × 10–15Video

Forearms

Dead Hang

Hang from a pull-up bar for time.

3 × 30 sVideo

Forearms

Band Wrist Curl

Wrist curls with a band under your foot.

2 × 15–25Video

Quads 14

QuadsMain lift

Back Squat

Barbell on the upper back, squat to at least parallel.

4 × 6–8Video

QuadsMain lift

Front Squat

Bar on the front of the shoulders, upright torso.

3 × 5–8Video

Quads

Goblet Squat

Squat holding one dumbbell at the chest.

3 × 8–12Video

Quads

Leg Press

Machine squat pattern; full depth with hips down.

3 × 10–12Video

Quads

Hack Squat

Machine squat on a sled; great for quads.

3 × 8–12Video

Quads

Smith Machine Squat

Squat with the bar on a fixed track.

3 × 8–12Video

Quads

Bulgarian Split Squat

Rear foot on a bench, single-leg squat with dumbbells.

3 × 8–12Video

Quads

Walking Lunge

Lunge forward step after step holding dumbbells.

3 × 10–12Video

Quads

Dumbbell Reverse Lunge

Step back into a lunge; kinder to the knees.

3 × 8–12Video

Quads

Dumbbell Step-up

Step onto a bench or box holding dumbbells.

3 × 8–12Video

Quads

Bodyweight Squat

Squat with your own bodyweight.

3 × 15–20Video

Quads

Split Squat

Static lunge: feet split, lower and rise.

3 × 10–15Video

Quads

Leg Extension

Seated knee extension machine.

3 × 12–15Video

Quads

Wall Sit

Hold a seated position against a wall.

3 × 30 sVideo

Hamstrings 10

HamstringsMain lift

Romanian Deadlift

Barbell hip hinge with soft knees for hamstrings and glutes.

3 × 8–10Video

Hamstrings

Dumbbell Romanian Deadlift

Hip hinge with dumbbells; easier to learn than the barbell.

3 × 8–12Video

Hamstrings

Single-Leg Romanian Deadlift

One-leg hinge with a dumbbell; balance and hamstrings.

3 × 8–12Video

Hamstrings

Good Morning

Bar on the back, hinge forward with a flat back.

3 × 8–10Video

Hamstrings

Band Good Morning

Band under the feet and around the neck; hinge forward.

3 × 12–20Video

Hamstrings

Lying Leg Curl

Machine leg curl lying face down.

3 × 10–15Video

Hamstrings

Seated Leg Curl

Seated machine leg curl; trains the hamstrings stretched.

3 × 10–15Video

Hamstrings

Nordic Curl

Kneeling, lower your body forward with feet anchored.

3 × 3–6Video

Hamstrings

Glute-Ham Raise

Hamstring curl on a GHD bench using your bodyweight.

3 × 5–8Video

Hamstrings

Sliding Leg Curl

Lying on your back, heels on a towel, curl the feet in.

3 × 8–12Video

Glutes 10

Glutes

Cable Pull-Through

Face away from a low cable and hinge, rope between the legs.

3 × 12–15Video

Glutes

Dumbbell Sumo Squat

Wide-stance squat holding one dumbbell.

3 × 10–15Video

Glutes

Barbell Hip Thrust

Upper back on a bench, drive the barbell up with the hips.

3 × 8–12Video

Glutes

Glute Bridge

Lying on your back, lift the hips.

3 × 12–20Video

Glutes

Single-Leg Glute Bridge

Glute bridge on one leg.

3 × 10–15Video

Glutes

Cable Glute Kickback

Kick one leg back against a low cable.

3 × 12–15Video

Glutes

Hip Abduction Machine

Seated machine pushing the knees out.

3 × 12–20Video

Glutes

Hip Adduction Machine

Seated machine squeezing the knees together.

3 × 12–20Video

Glutes

Band Lateral Walk

Mini-band around the legs, step sideways.

2 × 10–15Video

Glutes

Donkey Kick

On all fours, kick one bent leg up behind you.

3 × 12–20Video

Calves 5

Calves

Standing Calf Raise

Machine calf raise with a pause at the bottom.

3 × 10–15Video

Calves

Seated Calf Raise

Seated calf raise for the deeper soleus muscle.

3 × 12–20Video

Calves

Leg Press Calf Raise

Calf raises on the leg press platform.

3 × 12–15Video

Calves

Single-Leg Calf Raise

Calf raise on one leg on a step.

3 × 10–20Video

Calves

Bodyweight Calf Raise

Two-leg calf raise on the floor or a step.

3 × 15–25Video

Core 15

Core

Cable Crunch

Kneeling crunch pulling a rope down.

3 × 10–15Video

Core

Hanging Knee Raise

Hang from a bar and lift the knees without swinging.

3 × 10–15Video

Core

Hanging Leg Raise

Hanging, raise straight legs to hip height or higher.

3 × 8–12Video

Core

Plank

Hold a straight body on the forearms.

3 × 30 sVideo

Core

Side Plank

Hold your body sideways on one forearm.

3 × 20 sVideo

Core

Pallof Press

Press a cable out in front and resist the twist.

2 × 10–12Video

Core

Band Pallof Press

Pallof press with a band tied to a door or post.

2 × 10–12Video

Core

Dead Bug

On your back, extend opposite arm and leg slowly.

3 × 8–12Video

Core

Bird Dog

On all fours, reach opposite arm and leg out.

3 × 8–12Video

Core

Ab Wheel Rollout

Kneeling, roll the wheel out and back with a braced core.

3 × 6–10Video

Core

Crunch

Lying crunch, lifting the shoulders off the floor.

3 × 12–20Video

Core

Reverse Crunch

Lying down, curl the hips up off the floor.

3 × 10–15Video

Core

Lying Leg Raise

On your back, raise straight legs to vertical.

3 × 10–15Video

Core

Hollow Body Hold

On your back, arms and legs lifted, lower back down.

3 × 20 sVideo

Core

Cable Woodchop

Diagonal cable chop from high to low.

3 × 10–12Video

Full body 8

Full bodyMain lift

Deadlift

Lift the barbell from the floor with a flat back.

3 × 3–6Video

Full bodyMain lift

Trap Bar Deadlift

Deadlift from inside a hexagonal bar; easier on the back.

3 × 5–8Video

Full body

Kettlebell Swing

Explosive hip hinge swinging a kettlebell to chest height.

3 × 15–20Video

Full body

Farmer's Carry

Walk holding heavy dumbbells at your sides.

3 × 40 sVideo

Full body

Suitcase Carry

Walk holding one heavy dumbbell on one side.

3 × 30 sVideo

Full body

Dumbbell Thruster

Front squat into an overhead press in one movement.

3 × 8–12Video

Full body

Burpee

Squat, jump the feet back, push-up, jump up.

3 × 8–12Video

Full body

Turkish Get-up

From lying to standing while holding a kettlebell overhead.

2 × 2–3Video

Cardio & conditioning 10

Cardio & conditioning

Zone 2 Cardio

Easy, steady cardio at a pace where you can still talk (HR ~115–135).

1 × 1200 sVideo

Cardio & conditioning

Incline Treadmill Walk

Walk on a treadmill at 8–12% incline.

1 × 1200 sVideo

Cardio & conditioning

Stationary Bike

Cycling on a stationary bike.

1 × 1200 sVideo

Cardio & conditioning

Rowing Machine

Full-body cardio on a rowing ergometer.

1 × 900 sVideo

Cardio & conditioning

Elliptical

Smooth, low-impact cardio machine.

1 × 1200 sVideo

Cardio & conditioning

Stair Climber

Climbing on a stair machine.

1 × 900 sVideo

Cardio & conditioning

Brisk Walk

Walk outside at a brisk pace.

1 × 1800 sVideo

Cardio & conditioning

Jump Rope

Skipping rope in intervals.

5 × 60 sVideo

Cardio & conditioning

Jumping Jacks

Classic jumping jacks for warm-ups and intervals.

3 × 45 sVideo

Cardio & conditioning

Mountain Climber

In a plank, drive the knees towards the chest quickly.

3 × 30 sVideo

Mobility 13

Mobility

Cat-Cow

On all fours, round and arch the spine slowly.

1 × 10Video

Mobility

90/90 Hip Switch

Seated with both knees at 90°, rotate side to side.

1 × 8Video

Mobility

World's Greatest Stretch

Lunge, elbow to instep, rotate the arm to the ceiling.

1 × 5Video

Mobility

Open Book Rotation

Lying on your side, open the top arm like a book.

1 × 8Video

Mobility

Couch Stretch

Back shin against a wall or sofa; stretches hip flexors and quads.

2 × 45 sVideo

Mobility

Standing Hamstring Stretch

Heel on a low step, hinge forward with a flat back.

2 × 30 sVideo

Mobility

Knee-to-Wall Ankle Mobility

Drive the knee towards a wall with the heel down.

1 × 10Video

Mobility

Band Shoulder Pass-Through

Wide grip on a band or stick, pass it over the head and back.

1 × 10–15Video

Mobility

Deep Squat Hold

Sit in the bottom of a squat, holding something if needed.

2 × 30 sVideo

Mobility

Child's Pose

Kneel, sit back on the heels and reach forward.

2 × 45 sVideo

Mobility

Doorway Chest Stretch

Forearm on a door frame, step through to stretch the chest.

2 × 30 sVideo

Mobility

Foam Roller Thoracic Extension

Lying on a foam roller across the upper back, extend over it.

1 × 10Video

Mobility

Figure-Four Glute Stretch

Lying down, ankle over the opposite knee, pull the leg in.

2 × 30 sVideo

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