EXERCISE LIBRARY

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Explore exercises by muscle, equipment, goal, difficulty, or movement pattern.

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Muscle1

MuscleChestBackShouldersBicepsTricepsForearmsTrapsQuadricepsHamstringsGlutesCalvesLower BackCore / Abs

Equipment

EquipmentBodyweightBarbellDumbbellKettlebellCableMachineResistance BandBench

Difficulty

DifficultyBeginnerIntermediateAdvancedExpert

Movement pattern

Movement patternPushPullSquatHingeLunge / StepRotationCarryConditioning

Goal

GoalStrengthMuscle GrowthFat LossEnduranceMobilityGeneral Fitness

Training Type

Training TypeFull BodyCalisthenicsPlyometricsHIITCardioMobilityStretchingCorrective / StabilityWarm-Up

79 exercises

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BackAdvanced
Archer Pull-Up
- Lats
Bodyweight · Pull-Up BarSets × reps: 3–4 × 3–6 per side
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BackBeginner

Band-Assisted Pull-Up

Lats

Bodyweight · Pull-Up BarSets × reps: 3–4 × 6–10

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BackIntermediate

Barbell Bent-Over Row

Lats
Rhomboids
Traps

BarbellSets × reps: 3–4 × 6–10

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BackIntermediate

Barbell Rack Pull

Traps
Lower Back
Glutes

BarbellSets × reps: 3–4 × 3–6

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BackIntermediate

Behind-the-Neck Lat Pulldown

Lats

Cable · MachineSets × reps: 3 × 10–12

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BackAdvanced

Behind-the-Neck Pull-Up

Lats
Teres Major

Bodyweight · Pull-Up BarSets × reps: 3 × 5–8

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BackIntermediate

Bodyweight Mid Row

Rhomboids
Lats

Bodyweight · Pull-Up BarSets × reps: 3 × 6–12

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BackIntermediate

Cable Crossover Lat Pulldown

Lats

CableSets × reps: 3 × 10–15

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BackBeginner

Cable Straight-Arm Pulldown

Lats

CableSets × reps: 3 × 10–15

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BackBeginner

Chest-Supported Dumbbell Row

Rhomboids
Traps
Lats

DumbbellSets × reps: 3–4 × 10–12

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BackBeginner

Chest-Supported T-Bar Row

Lats
Rhomboids
Traps

MachineSets × reps: 3–4 × 8–12

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BackAdvanced

Chest-to-Bar Pull-Up

Lats

Bodyweight · Pull-Up BarSets × reps: 3–4 × 3–8

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BackIntermediate

Chin-Up

Lats
Biceps

Bodyweight · Pull-Up BarSets × reps: 3–5 × 5–10

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BackBeginner

Close-Grip Lat Pulldown

Lats

Cable · MachineSets × reps: 3–4 × 8–12

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BackBeginner

Dead Hang

Forearm Flexors
Lats

Bodyweight · Pull-Up BarSets × reps: 3 × 20–60 sec

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BackIntermediate

Double Kettlebell Row

Lats
Rhomboids

KettlebellSets × reps: 3–4 × 8–12

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BackBeginner

Dumbbell Bent-Over Row

Lats
Rhomboids
Traps

DumbbellSets × reps: 3–4 × 8–12

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BackIntermediate

Feet-Elevated Inverted Row

Lats
Rhomboids
Traps

Bodyweight · BarbellSets × reps: 3–4 × 6–12

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BackAdvanced

Gironda Sternum Chin-Up

Lats
Rhomboids

Bodyweight · Pull-Up BarSets × reps: 3 × 4–8

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BackBeginner

Incline Cable Pullover

Lats

CableSets × reps: 3 × 10–15

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BackBeginner

Inverted Row

Lats
Rhomboids
Traps

Bodyweight · BarbellSets × reps: 3–4 × 8–15

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BackIntermediate

Kettlebell Gorilla Row

Lats
Rhomboids

KettlebellSets × reps: 3–4 × 6–10 per side

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BackAdvanced

Kettlebell Renegade Row

Lats
Rhomboids
Obliques

KettlebellSets × reps: 3 × 6–10 per side

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BackBeginner

Kneeling Rope Lat Pulldown

Lats

CableSets × reps: 3 × 10–15