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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BackIntermediate
Seal Row
- Lats
- Rhomboids
- Traps
BarbellSets × reps: 3–4 × 8–12
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BackBeginner

Seated Cable Row

Lats
Rhomboids
Traps

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

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BackBeginner

Seated Machine Row

Lats
Rhomboids
Traps

MachineSets × reps: 3–4 × 10–12

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BackBeginner

Shotgun Row

Lats

CableSets × reps: 3 × 10–12 per side

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BackAdvanced

Side-to-Side Pull-Up

Lats
Teres Major

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

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BackBeginner

Single-Arm Dumbbell Row

Lats
Rhomboids

DumbbellSets × reps: 3–4 × 8–12 per side

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BackBeginner

Single-Arm Kettlebell Row

Lats
Rhomboids

KettlebellSets × reps: 3 × 8–12 per side

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BackIntermediate

Single-Arm Landmine Row

Lats
Rhomboids

Barbell · LandmineSets × reps: 3 × 8–12 per side

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BackIntermediate

Single-Arm Lat Pulldown

Lats

CableSets × reps: 3 × 10–15 per side

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BackBeginner

Single-Arm Seated Cable Row

Lats
Rhomboids

CableSets × reps: 3 × 10–12 per side

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BackBeginner

Sled Row

Rhomboids
Lats

SledSets × reps: 3–5 × 20–30 m

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BackBeginner

Smith Machine Bent-Over Row

Lats
Rhomboids

Smith MachineSets × reps: 3–4 × 8–12

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BackIntermediate

Straight Bar Bench Mid Row

Rhomboids
Lats

BarbellSets × reps: 3 × 8–12

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BackBeginner

Suspension Row

Lats
Rhomboids
Traps

Suspension TrainerSets × reps: 3 × 10–15

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BackIntermediate

T-Bar Row

Lats
Rhomboids
Traps

Barbell · LandmineSets × reps: 3–4 × 8–12

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BackAdvanced

Weighted Chin-Up

Lats
Biceps

Pull-Up Bar · Weight PlateSets × reps: 3–5 × 3–8

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BackAdvanced

Weighted Pull-Up

Lats

Pull-Up Bar · Weight PlateSets × reps: 3–5 × 3–8

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BackBeginner

Wide-Grip Lat Pulldown

Lats
Teres Major

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

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BackIntermediate

Wide-Grip Pull-Up

Lats
Teres Major

Bodyweight · Pull-Up BarSets × reps: 3–4 × 5–10

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BackBeginner

Wide-Grip Seated Cable Row

Rhomboids
Traps

Cable · MachineSets × reps: 3 × 10–15

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BackIntermediate

Barbell Rear Delt Row

Rear Delts

BarbellSets × reps: 3–4 × 10–15

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BackIntermediate

Bent-Arm Barbell Pullover

Lats
Chest

BarbellSets × reps: 3 × 8–12

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BackIntermediate

Bent-Arm Dumbbell Pullover

Chest

DumbbellSets × reps: 3 × 10–12

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BackBeginner

Cable Rope Rear Delt Row

Rear Delts

CableSets × reps: 3–4 × 12–15