Gym exercises by muscle group

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Browse our exercise library organized by muscle group. Each exercise includes correct technique, muscles worked, recommended sets and reps, and alternatives.

Abs

• Ab Wheel (kneeling)
• Bicycle crunch
• Cable crunch
• Cable crunch
• Reverse crunch
• Dead bug
• Hanging leg raise
• Hollow hold
• Landmine rotation
• Pallof press
• Lateral plank walk
• Plank
• Side plank
• Ab wheel rollout
• V-sit

Biceps

• Bayesian cable curl
• Zottman curl
• Spider curl
• Barbell curl
• EZ bar curl
• Alternating dumbbell curl
• Concentration curl
• Resistance band biceps curl
• Preacher curl
• Overhead cable curl
• Low cable curl
• Incline dumbbell curl
• Reverse barbell curl
• Hammer curl

Quads

• Box jump
• Leg extension
• Single-leg leg extension
• Hack squat
• Leg press
• Bulgarian split squat
• Banded squat
• Back squat
• Paused squat
• Cyclist squat
• Front squat
• Goblet squat
• Sumo barbell squat
• Dumbbell step-up
• Dumbbell lunges

Back

• Pull-ups
• Weighted pull-ups
• Lat pulldown
• Neutral-grip lat pulldown
• Straight-arm pulldown
• Conventional deadlift
• Cable pullover
• Meadow row
• Barbell row
• T-bar row
• High cable row
• Single-arm dumbbell row
• Machine row
• Hammer Strength machine row
• Seated cable row

Glutes

• Hip abduction machine
• Seated hip abduction
• B-stance hip thrust
• Cable pull-through
• Cable hip extension
• Frog pump
• Hip thrust
• Banded hip thrust
• Paused hip thrust
• Kettlebell swing
• Cable glute kickback
• Machine glute kickback
• Sumo deadlift
• Sumo goblet squat
• X-band walk
• Dumbbell lunge

Shoulders

• Band pull-apart
• Front raise
• Lateral raise
• Cable lateral raise
• Machine lateral raise
• Face pull
• Arnold press
• Z-bar overhead press
• Seated dumbbell press
• Overhead press
• Bent-over reverse flye
• Cable upright row
• Turkish get-up

Hamstrings

• Band leg curl
• Standing cable leg curl
• Seated leg curl
• Lying leg curl
• Glute-ham raise
• Good mornings
• Nordic curl
• Single-leg RDL
• Romanian deadlift

Lower back

• Good mornings
• 45° back extension machine
• Back extensions
• Superman hold

Calves

• Isometric calf raise on step
• Barbell calf raise
• Kettlebell calf raise
• Dumbbell calf raise
• Standing calf raise
• Single-leg calf raise on leg press
• Donkey calf raise
• Leg press calf raise
• Single-leg step calf raise
• Seated calf raise
• Jump rope

Chest

• Dumbbell flyes
• Decline dumbbell flyes
• Pec deck flyes
• Cable crossover
• High-to-low cable crossover
• Low-to-high cable crossover
• Push-ups
• Ring push-ups
• Parallel bar dips
• Barbell bench press
• Dumbbell bench press
• Incline dumbbell bench press
• Decline bench press
• Incline bench press
• Machine press
• Dumbbell pullover
• Weighted push-up
• Svend press

Traps

• Low cable shrug
• Dumbbell shrugs
• Barbell shrugs
• Farmer carry
• Dumbbell upright row
• Machine shrug

Triceps

• Overhead cable triceps extension
• Triceps pushdown
• Seated overhead dumbbell triceps extension
• Overhead dumbbell extension
• Bench dips
• Weighted parallel bar dips
• JM press
• Triceps kickback
• Close-grip bench press
• Diamond push-up
• EZ bar skull crusher

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