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

119 exercises

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ShouldersIntermediate
Cable Upright Row
- Side Delts
- Traps
CableSets × reps: 3 × 10–15
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ShouldersBeginner

Chest-Supported Dumbbell Rear Delt Fly

Rear Delts

DumbbellSets × reps: 3–4 × 12–20

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ShouldersAdvanced

Circus Bell

Front Delts
Side Delts
Triceps

DumbbellSets × reps: 3–5 × 1–5 per side

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ShouldersBeginner

Crucifix Hold

Side Delts
Front Delts

DumbbellSets × reps: 2–4 × 20–60 sec

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ShouldersIntermediate

Cuban Press

Rotator Cuff
Rear Delts

DumbbellSets × reps: 2–3 × 8–12

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ShouldersAdvanced

Double Kettlebell Jerk

Front Delts
Triceps
Quadriceps

KettlebellSets × reps: 4–5 × 3–6

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ShouldersIntermediate

Double Kettlebell Press

Front Delts
Side Delts

KettlebellSets × reps: 3–5 × 5–8

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ShouldersIntermediate

Double Kettlebell Push Press

Front Delts
Side Delts
Triceps

KettlebellSets × reps: 3–5 × 5–8

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ShouldersBeginner

Dumbbell Front Raise

Front Delts

DumbbellSets × reps: 3 × 10–15

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ShouldersBeginner

Dumbbell Incline Shoulder Raise

Serratus Anterior
Front Delts

DumbbellSets × reps: 2–3 × 12–15

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ShouldersIntermediate

Dumbbell Iron Cross

Side Delts
Front Delts

DumbbellSets × reps: 3 × 10–12

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ShouldersBeginner

Dumbbell Lateral Raise

Side Delts

DumbbellSets × reps: 3–4 × 10–20

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ShouldersIntermediate

Dumbbell Overhead Front Raise

Front Delts

DumbbellSets × reps: 3 × 10–12

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ShouldersBeginner

Dumbbell Scaption

Side Delts
Rotator Cuff

DumbbellSets × reps: 2–3 × 12–15

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ShouldersIntermediate

Dumbbell See-Saw Press

Front Delts
Side Delts
Obliques

DumbbellSets × reps: 3 × 8–10 per side

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ShouldersBeginner

Dumbbell Shoulder Press

Front Delts
Side Delts

DumbbellSets × reps: 3–4 × 8–12

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ShouldersBeginner

Dumbbell Upright Row

Side Delts
Traps

DumbbellSets × reps: 3 × 10–15

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ShouldersIntermediate

Elevated Pike Push-Up

Front Delts
Side Delts

Bodyweight · Plyo BoxSets × reps: 3–4 × 5–10

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ShouldersBeginner

Face Pull

Rear Delts
Rotator Cuff

CableSets × reps: 3–4 × 12–20

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ShouldersBeginner

Front-to-Lateral Raise

Front Delts
Side Delts

DumbbellSets × reps: 3 × 8–12

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ShouldersAdvanced

Handstand Push-Up

Front Delts
Side Delts
Triceps

Bodyweight · WallSets × reps: 3–5 × 3–8

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ShouldersBeginner

Incline Dumbbell Front Raise

Front Delts

DumbbellSets × reps: 3 × 10–15

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ShouldersIntermediate

Kettlebell Arnold Press

Front Delts
Side Delts

KettlebellSets × reps: 3 × 8–10 per side

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ShouldersExpert

Kettlebell Bent Press

Obliques
Side Delts

KettlebellSets × reps: 3–5 × 1–3 per side