LIBRARY·Exercises

Exercise library with correct technique

113 exercises for the gym and home. Each one has photos, step-by-step technique, the most common mistakes and the muscles it works.

113 exercises

Flat dumbbell bench press

chest · dumbbells, bench

Incline dumbbell press

chest · dumbbells, bench

Machine chest press

chest · machine

Dumbbell floor press

chest · dumbbells

chest · no equipment

chest · no equipment

Incline push-ups (hands on a raised surface)

chest · no equipment

Pec deck (butterfly)

chest · machine

chest · dumbbells, bench

Resistance band press

chest · resistance band

Negative pull-ups

back · pull-up bar

Band lat pulldown

back · resistance band

Bent-over dumbbell row

back · dumbbells

Seated cable row

Chest-supported row

back · dumbbells, bench

Inverted rows (Australian pull-ups)

back · pull-up bar

Seated band row

back · resistance band

Door towel rows

back · no equipment

Dumbbell pullover

chest, back · dumbbells, bench

Cable face pull

shoulders, back · cable

back · no equipment

Prone Y, T and W raises

back, shoulders · no equipment

Towel biceps curl

biceps · no equipment

back · no equipment

Dumbbell shoulder press

shoulders · dumbbells

Machine shoulder press

shoulders · machine

Band overhead press

shoulders · resistance band

Dumbbell lateral raise

shoulders · dumbbells

Cable lateral raise

shoulders · cable

Band lateral raise

shoulders · resistance band

Bent-over rear delt raise

shoulders, back · dumbbells

Dumbbell biceps curl

biceps · dumbbells

Barbell biceps curl

biceps · barbell

biceps, forearms · dumbbells

Cable biceps curl

biceps · cable

Band biceps curl

biceps · resistance band

Triceps pushdown

triceps · cable

Overhead triceps extension

triceps · dumbbells

triceps · no equipment

biceps · machine

Concentration curl

biceps · dumbbells

Cable overhead triceps extension

triceps · cable

Band triceps extension

triceps · resistance band

quads, glutes · dumbbells

quads, glutes · machine

Bodyweight squat

quads, glutes · no equipment

quads, glutes · no equipment

quads, glutes · no equipment

quads, glutes · no equipment

Step-ups onto a bench or step

quads, glutes · no equipment

Dumbbell sumo squat

glutes, quads · dumbbells

Leg extension machine

quads · machine

quads · no equipment

Dumbbell Romanian deadlift

hamstrings, glutes · dumbbells

glutes · bench

glutes · no equipment

Kettlebell swings

glutes, hamstrings · kettlebell

Kettlebell deadlift

glutes, hamstrings · kettlebell

Kettlebell goblet squat

quads, glutes · kettlebell

Kettlebell reverse lunges

quads, glutes · kettlebell

Bent-over kettlebell row

back · kettlebell

Single-arm kettlebell overhead press

shoulders · kettlebell

Kettlebell floor press

chest · kettlebell

Kettlebell halo

shoulders · kettlebell

Kettlebell overhead triceps extension

triceps · kettlebell

Kettlebell biceps curl

biceps · kettlebell

hamstrings · machine

Band good mornings

hamstrings, glutes · resistance band

Back extensions

back, glutes · machine

Kneeling glute kickback

glutes · no equipment

Cable glute kickback

glutes · cable

Cable pull-through

glutes, hamstrings · cable

Machine hip abduction

glutes · machine

Band lateral walk

glutes · resistance band

Standing calf raises

calves · no equipment

Dumbbell calf raises

calves · dumbbells

Seated calf raises

calves · machine

abs · no equipment

abs · no equipment

abs · no equipment

abs · no equipment

Band Pallof press

abs · resistance band

abs, back · no equipment

Lying leg raises

abs · no equipment

Oblique crunches

abs · no equipment

Mountain climber

abs · no equipment

Barbell bench press

chest · barbell, bench

Incline bench press

chest · barbell, bench

Chin-ups (underhand)

back, biceps · pull-up bar

Bent-over barbell row

back · barbell

back · barbell

Standing barbell overhead press

shoulders · barbell

shoulders · no equipment

shoulders · dumbbells

Lying triceps extension

triceps · dumbbells

Diamond push-ups

triceps · no equipment

Incline dumbbell curl

biceps · dumbbells, bench

Close-grip bench press

triceps · barbell, bench

Barbell back squat

quads, glutes · barbell

Machine hack squat

quads · machine

Bulgarian split squat

quads, glutes · no equipment

Barbell Romanian deadlift

hamstrings, glutes · barbell

Single-leg glute bridge

glutes · no equipment

Single-leg kettlebell deadlift

hamstrings, glutes · kettlebell

Hanging leg raises

abs · pull-up bar

Parallel bar dips

chest, triceps · pull-up bar

Pull-ups (overhand)

back · pull-up bar

hamstrings, glutes, back · barbell

Double kettlebell front squat

quads, glutes · kettlebell

Kettlebell Turkish get-up

abs, shoulders · kettlebell