Exercise library
Every lift, done properly.
Setup, execution, the mistakes that quietly cost you progress, and where each movement fits in a programme. 33 exercises across 6 muscle groups.
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Showing all 33 exercises
Chest
6 Barbell Bench Press The benchmark upper-body pressing lift, and the most reliable way to load the chest heavily. Incline Barbell Press Bench press angled to bias the clavicular head of the chest: the part that builds the shelf under the collarbone. Incline Dumbbell Press Upper-chest pressing with a longer range of motion than the barbell and no bar to limit how deep you go. Cable Flye Chest isolation with constant tension through the whole range: the cable keeps loading the muscle where dumbbells stop. Chest Dip One of the best lower-chest builders, and a movement that scales from assisted to heavily weighted. Dumbbell Pullover An old-school movement that loads the chest and lats in a deep overhead stretch few other exercises reach.
Back
7 Deadlift The heaviest lift most people will ever perform, and the most complete expression of posterior chain strength. Barbell Row The heaviest horizontal pull available, and the best single counterweight to a heavy bench press. Pull Up The vertical pull that builds back width, and the clearest bodyweight strength benchmark there is. Lat Pulldown The scalable vertical pull, same movement pattern as a pull-up, with load you can dial to any level. Seated Cable Row Horizontal pulling with constant tension and no lower-back cost: the row you can do heavy volume on. Dumbbell Row Unilateral rowing with the longest range of motion of any row, and no way for your strong side to cover for your weak one. Face Pull The single best insurance policy against the shoulder problems that heavy pressing creates.
Shoulders
4 Rear Delt Flye Direct rear-delt work: the head of the shoulder almost everyone neglects and everyone needs. Overhead Press The most honest measure of upper-body pressing strength: nothing to lie on and nowhere to hide. Dumbbell Shoulder Press Overhead pressing with a natural arm path and a deeper start position than the barbell allows. Lateral Raise The only exercise that directly loads the side delt, and the one that actually makes shoulders look wide.
Legs
9 Back Squat The most complete lower-body exercise, and the one that carries the most total training value per set. Front Squat Squatting with the bar in front, which forces an upright torso and shifts the work firmly onto the quads. Romanian Deadlift The best hamstring builder in the gym, and the movement that teaches the hip hinge better than anything else. Leg Press Heavy quad loading with no spinal compression and no balance demand: the best way to add leg volume after squats. Leg Curl The only common exercise that trains the hamstrings through knee flexion: a function hinges do not cover. Leg Extension Pure quad isolation, and the only common movement that fully loads the rectus femoris at short lengths. Bulgarian Split Squat The most effective single-leg exercise there is, and the most unpleasant, which is why it works. Hip Thrust The most direct glute loading available, hitting peak tension exactly where the glutes are strongest. Calf Raise Direct calf work, and one of the few exercises where a full stretch matters more than the weight on the bar.
Arms
6 Barbell Curl The heaviest biceps loading available, and the simplest way to progressively overload the arms. Incline Dumbbell Curl Curling from a reclined position puts the biceps long head under a stretch no other curl achieves. Hammer Curl The neutral-grip curl that builds the brachialis: the muscle that pushes the biceps up and makes arms look thick. Cable Curl Curling against a cable keeps tension on the biceps at every point in the range, including the top. Triceps Pushdown The most reliable triceps isolation movement: easy to load, easy to progress, hard to do badly. Overhead Triceps Extension The only common triceps movement that puts the long head under a genuine stretch, which is most of the muscle.
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