Exercises
712 exercises, grouped by the muscles they train. Every page is original writing: numbered technique and the four mistakes that matter most.
Pecs70
- Around the WorldDumbbell · Compound · Push · Intermediate
- Band CrossoverBand · Isolation · Push · Beginner
- Barbell Bench PressBarbell · Compound · Push · Beginner
- Barbell Guillotine Bench PressBarbell · Compound · Push · Intermediate
- Bench Press with BandsBarbell + band · Compound · Push · Beginner
- Bent-Arm Dumbbell PulloverDumbbell · Compound · Pull · Intermediate
- Bodyweight FlyBarbell · Isolation · Push · Intermediate
- Cable Chest PressCable · Compound · Push · Beginner
- Cable CrossoverCable · Isolation · Push · Beginner
- Cable Iron CrossCable · Isolation · Push · Beginner
- Chain PressBarbell + chains · Compound · Push · Intermediate
- Chest DipParallel bars · Compound · Push · Intermediate
- Clock Push-UpBodyweight · Compound · Push · Intermediate
- Decline Barbell Bench PressBarbell · Compound · Push · Beginner
- Decline Dumbbell Bench PressDumbbell · Compound · Push · Beginner
- Decline Dumbbell FlyDumbbell · Isolation · Push · Beginner
- Decline Push-UpCompound · Push · Beginner
- Decline Smith Machine PressMachine · Compound · Push · Beginner
- Drop PushCompound · Push · Intermediate
- Dumbbell Bench PressDumbbell · Compound · Push · Beginner
- Dumbbell FlyDumbbell · Isolation · Push · Beginner
- Extended-Range Single-Arm Kettlebell Floor PressKettlebell · Compound · Push · Beginner
- Flat Bench Cable FlyCable · Isolation · Push · Intermediate
- Forward Drag with PressSled · Compound · Push · Intermediate
- Front Raise and PulloverBarbell · Compound · Pull · Beginner
- Heavy Bag ThrustHeavy bag · Compound · Push · Beginner
- Incline Barbell Bench PressBarbell · Compound · Push · Beginner
- Incline Cable Chest PressCable · Compound · Push · Beginner
- Incline Cable FlyCable · Isolation · Push · Intermediate
- Incline Dumbbell FlyDumbbell · Isolation · Push · Beginner
- Incline Dumbbell Fly with a TwistDumbbell · Isolation · Push · Beginner
- Incline Dumbbell PressDumbbell · Compound · Push · Beginner
- Incline Push-UpCompound · Push · Beginner
- Incline Push-Up Depth JumpCompound · Push · Beginner
- Incline Push-Up Reverse GripBarbell · Compound · Push · Beginner
- Incline Push-Up WideCompound · Push · Beginner
- Isometric Chest SqueezeBodyweight · Compound · Static · Beginner
- Isometric WipersBodyweight · Compound · Push · Beginner
- Low Cable CrossoverCable · Isolation · Push · Beginner
- Lying Medicine Ball Chest ThrowMedicine ball · Compound · Push · Beginner
- Machine Chest PressMachine · Compound · Push · Beginner
- Machine Decline Chest PressMachine · Compound · Push · Beginner
- Machine Incline Chest PressMachine · Compound · Push · Beginner
- Medicine Ball Chest PassMedicine ball · Compound · Push · Beginner
- Medicine Ball Chest Pass from a Three-Point StanceMedicine ball · Compound · Push · Beginner
- Medicine Ball Chest Pass with RunMedicine ball · Compound · Push · Beginner
- Neck PressBarbell · Compound · Push · Intermediate
- Neutral-Grip Dumbbell Bench PressDumbbell · Compound · Push · Beginner
- Neutral-Grip Incline Dumbbell PressDumbbell · Compound · Push · Beginner
- Pec DeckMachine · Isolation · Push · Beginner
- Plyo Kettlebell Push-UpKettlebell · Compound · Push · Advanced
- Plyo Push-UpBodyweight · Compound · Push · Beginner
- Push-UpBodyweight · Compound · Push · Beginner
- Push-Up to Side PlankBodyweight · Compound · Push · Beginner
- Push-Up with Feet on an Exercise BallExercise ball · Compound · Push · Intermediate
- Repeated Medicine Ball Chest PassMedicine ball · Compound · Push · Beginner
- Single-Arm Cable CrossoverCable · Isolation · Push · Beginner
- Single-Arm Dumbbell Bench PressDumbbell · Compound · Push · Beginner
- Single-Arm Dumbbell FlyDumbbell · Isolation · Push · Beginner
- Single-Arm Push-UpBodyweight · Compound · Push · Intermediate
- Smith Machine Bench PressMachine · Compound · Push · Beginner
- Smith Machine Decline PressMachine · Compound · Beginner
- Smith Machine Incline Bench PressMachine · Compound · Push · Beginner
- Straight-Arm Dumbbell PulloverDumbbell · Isolation · Pull · Intermediate
- Suspended Push-UpSuspension trainer · Compound · Push · Beginner
- Svend PressWeight plate · Compound · Push · Beginner
- Wide-Grip Barbell Bench PressBarbell · Compound · Push · Intermediate
- Wide-Grip Decline Barbell Bench PressBarbell · Compound · Push · Intermediate
- Wide-Grip Decline Barbell PulloverBarbell · Compound · Pull · Intermediate
- Wide Push-UpBodyweight · Compound · Push · Beginner
Serratus3
- Barbell Incline Shoulder RaiseBarbell · Isolation · Push · Beginner
- Dumbbell Incline Shoulder RaiseDumbbell · Isolation · Push · Beginner
- Smith Incline Shoulder RaiseMachine · Isolation · Push · Beginner
Lats32
- Band-Assisted Pull-UpPull-up bar + band · Compound · Beginner
- Behind-the-Neck Lat PulldownCable · Compound · Pull · Intermediate
- Bent-Arm Barbell PulloverBarbell · Compound · Pull · Intermediate
- Cable Incline PushdownCable · Isolation · Pull · Beginner
- Catch and Overhead ThrowMedicine ball · Compound · Push · Beginner
- Chin-UpPull-up bar · Compound · Pull · Beginner
- Close-Grip Lat PulldownCable · Compound · Pull · Beginner
- Elevated Cable RowCable · Compound · Pull · Intermediate
- Kipping Muscle UpPull-up bar · Compound · Pull · Intermediate
- Kneeling High Pulley RowCable · Compound · Pull · Beginner
- Kneeling Single-Arm High Pulley RowCable · Compound · Pull · Beginner
- Machine-Assisted Pull-UpMachine · Compound · Pull · Beginner
- Machine RowMachine · Compound · Pull · Beginner
- Mixed-Grip Chin-UpPull-up bar · Compound · Pull · Advanced
- Muscle UpPull-up bar or suspension trainer · Compound · Pull · Intermediate
- Pull-UpPull-up bar · Compound · Pull · Beginner
- Rocky Pull-UpPull-up bar · Compound · Pull · Intermediate
- Rope ClimbClimbing rope · Compound · Pull · Intermediate
- Rope Straight-Arm PulldownCable · Isolation · Pull · Beginner
- Shotgun RowCable · Compound · Pull · Beginner
- Side-to-Side Chin-UpPull-up bar · Compound · Pull · Intermediate
- Single-Arm Chin-UpPull-up bar · Compound · Pull · Advanced
- Single-Arm Lat PulldownCable · Compound · Pull · Beginner
- Standing Overhead ThrowMedicine ball · Compound · Pull · Beginner
- Sternum Chin-UpPull-up bar · Compound · Pull · Intermediate
- Straight-Arm PulldownCable · Isolation · Pull · Beginner
- Underhand Lat PulldownCable · Compound · Pull · Beginner
- V-Bar Lat PulldownCable · Compound · Pull · Intermediate
- V-Bar PullupPull-up bar + V-handle · Compound · Pull · Beginner
- Weighted Pull-UpPull-up bar + dumbbell or dip belt · Compound · Pull · Intermediate
- Wide-Grip Lat PulldownCable · Compound · Pull · Beginner
- Wide-Grip Rear Pull-UpPull-up bar · Compound · Pull · Intermediate
Spinal Erectors17
- Atlas Stone TrainerAtlas stone trainer · Compound · Pull · Intermediate
- Atlas StonesAtlas stone · Compound · Pull · Advanced
- Axle DeadliftAxle · Compound · Pull · Intermediate
- Back ExtensionBack extension bench · Compound · Pull · Beginner
- Barbell DeadliftBarbell · Compound · Pull · Intermediate
- Deadlift with BandsBarbell + band · Compound · Pull · Advanced
- Deadlift with ChainsBarbell + chains · Compound · Pull · Advanced
- Deficit DeadliftBarbell · Compound · Pull · Intermediate
- Exercise Ball Back ExtensionExercise ball + weight plate · Compound · Pull · Intermediate
- Floor Back ExtensionBodyweight · Compound · Pull · Intermediate
- Keg LoadKeg · Compound · Pull · Intermediate
- Rack PullBarbell · Compound · Pull · Intermediate
- Rack Pull with BandsBarbell + band · Compound · Pull · Intermediate
- Reverse Band DeadliftBarbell + band · Compound · Pull · Advanced
- Seated Good MorningBarbell · Compound · Pull · Intermediate
- Stiff-Leg Good MorningBarbell · Compound · Push · Beginner
- SupermanBodyweight · Compound · Static · Beginner
Teres Major3
- Cable Incline PushdownCable · Isolation · Pull · Beginner
- Rope Straight-Arm PulldownCable · Isolation · Pull · Beginner
- Straight-Arm PulldownCable · Isolation · Pull · Beginner
Traps46
- Alternating Kettlebell RowKettlebell · Compound · Pull · Intermediate
- Alternating Renegade RowKettlebell · Compound · Pull · Advanced
- Band Upright RowBand · Compound · Pull · Beginner
- Barbell ShrugBarbell · Isolation · Pull · Beginner
- Behind-the-Back Barbell ShrugBarbell · Isolation · Pull · Beginner
- Bent-Over Barbell RowBarbell · Compound · Pull · Beginner
- Bent-Over Dumbbell RowDumbbell · Compound · Pull · Beginner
- Bent Over One-Arm Long Bar RowBarbell · Compound · Pull · Beginner
- Bent Over Two-Arm Long Bar RowBarbell · Compound · Pull · Intermediate
- Bodyweight Mid RowBarbell or suspension trainer · Compound · Pull · Intermediate
- Cable ShrugCable · Isolation · Pull · Beginner
- Calf-Machine Shoulder ShrugMachine · Isolation · Pull · Beginner
- Chest-Supported T-Bar RowMachine · Compound · Pull · Intermediate
- Clean ShrugBarbell · Compound · Pull · Beginner
- Dumbbell ShrugDumbbell · Isolation · Pull · Beginner
- Dumbbell Upright RowDumbbell · Compound · Pull · Beginner
- Incline Bench PullBarbell · Compound · Pull · Beginner
- Incline Dumbbell RowDumbbell · Compound · Pull · Beginner
- Inverted RowBarbell or suspension trainer · Compound · Pull · Beginner
- Inverted Row with StrapsSuspension trainer · Compound · Pull · Beginner
- Kettlebell Sumo High PullKettlebell · Compound · Pull · Intermediate
- Leverage ShrugMachine · Isolation · Pull · Beginner
- Lying Cambered Barbell RowCambered bar · Compound · Pull · Beginner
- Machine High RowMachine · Compound · Pull · Beginner
- Middle Back ShrugDumbbell · Isolation · Pull · Intermediate
- Neutral-Grip Bent-Over Dumbbell RowDumbbell · Compound · Pull · Beginner
- Reverse-Grip Bent-Over RowBarbell · Compound · Pull · Intermediate
- Scapular Pull-UpPull-up bar · Isolation · Pull · Beginner
- Seated Cable RowCable · Compound · Pull · Beginner
- Single-Arm Dumbbell RowDumbbell · Compound · Pull · Beginner
- Single-Arm Dumbbell Upright RowDumbbell · Compound · Pull · Intermediate
- Single-Arm Kettlebell RowKettlebell · Compound · Pull · Intermediate
- Single-Arm Long Bar RowBarbell · Compound · Pull · Beginner
- Single-Arm Seated Cable RowCable · Compound · Pull · Intermediate
- Sled RowSled · Compound · Pull · Beginner
- Smith Machine Behind the Back ShrugMachine · Isolation · Pull · Beginner
- Smith Machine Bent-Over RowMachine · Compound · Pull · Beginner
- Smith Machine Single-Arm Upright RowMachine · Compound · Pull · Beginner
- Smith Machine Upright RowMachine · Compound · Pull · Beginner
- Snatch ShrugBarbell · Compound · Pull · Intermediate
- Straight-Bar Bench Mid RowBarbell · Compound · Pull · Beginner
- Suspended RowSuspension trainer · Compound · Pull · Beginner
- T-Bar RowBarbell + V-handle · Compound · Pull · Beginner
- Two-Arm Kettlebell RowKettlebell · Compound · Pull · Intermediate
- Upright Barbell RowBarbell · Compound · Pull · Beginner
- Upright Cable RowCable · Compound · Pull · Intermediate
Rhomboids28
- Alternating Kettlebell RowKettlebell · Compound · Pull · Intermediate
- Alternating Renegade RowKettlebell · Compound · Pull · Advanced
- Bent-Over Barbell RowBarbell · Compound · Pull · Beginner
- Bent-Over Dumbbell RowDumbbell · Compound · Pull · Beginner
- Bent Over One-Arm Long Bar RowBarbell · Compound · Pull · Beginner
- Bent Over Two-Arm Long Bar RowBarbell · Compound · Pull · Intermediate
- Bodyweight Mid RowBarbell or suspension trainer · Compound · Pull · Intermediate
- Chest-Supported T-Bar RowMachine · Compound · Pull · Intermediate
- Incline Bench PullBarbell · Compound · Pull · Beginner
- Incline Dumbbell RowDumbbell · Compound · Pull · Beginner
- Inverted RowBarbell or suspension trainer · Compound · Pull · Beginner
- Inverted Row with StrapsSuspension trainer · Compound · Pull · Beginner
- Lying Cambered Barbell RowCambered bar · Compound · Pull · Beginner
- Machine High RowMachine · Compound · Pull · Beginner
- Middle Back ShrugDumbbell · Isolation · Pull · Intermediate
- Neutral-Grip Bent-Over Dumbbell RowDumbbell · Compound · Pull · Beginner
- Reverse-Grip Bent-Over RowBarbell · Compound · Pull · Intermediate
- Seated Cable RowCable · Compound · Pull · Beginner
- Single-Arm Dumbbell RowDumbbell · Compound · Pull · Beginner
- Single-Arm Kettlebell RowKettlebell · Compound · Pull · Intermediate
- Single-Arm Long Bar RowBarbell · Compound · Pull · Beginner
- Single-Arm Seated Cable RowCable · Compound · Pull · Intermediate
- Sled RowSled · Compound · Pull · Beginner
- Smith Machine Bent-Over RowMachine · Compound · Pull · Beginner
- Straight-Bar Bench Mid RowBarbell · Compound · Pull · Beginner
- Suspended RowSuspension trainer · Compound · Pull · Beginner
- T-Bar RowBarbell + V-handle · Compound · Pull · Beginner
- Two-Arm Kettlebell RowKettlebell · Compound · Pull · Intermediate
Rotator Cuff8
- Band External RotationBand · Isolation · Pull · Beginner
- Band Internal RotationBand · Isolation · Beginner
- Cable External RotationCable · Isolation · Pull · Beginner
- Cable Internal RotationCable · Isolation · Pull · Beginner
- Cuban PressBarbell or dumbbell · Compound · Push · Intermediate
- Dumbbell ScaptionDumbbell · Isolation · Push · Beginner
- Reverse Fly with External RotationDumbbell · Isolation · Pull · Intermediate
- Side-Lying Dumbbell External RotationDumbbell · Isolation · Pull · Beginner
Shoulders100
- Alternating Cable Shoulder PressCable · Compound · Push · Beginner
- Alternating Deltoid RaiseDumbbell · Isolation · Push · Beginner
- Alternating Kettlebell PressKettlebell · Compound · Push · Intermediate
- Arnold PressDumbbell · Compound · Push · Intermediate
- Back Fly with BandsBand · Isolation · Pull · Beginner
- Band External RotationBand · Isolation · Pull · Beginner
- Band Internal RotationBand · Isolation · Beginner
- Band Lateral RaiseBand · Isolation · Push · Beginner
- Band Pull ApartBand · Isolation · Pull · Beginner
- Band Shoulder PressBand · Compound · Push · Beginner
- Barbell Rear Delt RowBarbell · Compound · Pull · Beginner
- Battling RopesBattle rope · Compound · Push · Beginner
- Bent Over Low-Pulley Side LateralCable · Isolation · Pull · Beginner
- Bradford PressBarbell · Compound · Push · Beginner
- Cable External RotationCable · Isolation · Pull · Beginner
- Cable Internal RotationCable · Isolation · Pull · Beginner
- Cable Rear Delt FlyCable · Isolation · Pull · Beginner
- Cable Shoulder PressCable · Compound · Push · Beginner
- Car DriversWeight plate · Isolation · Pull · Beginner
- Circus BellCircus dumbbell · Compound · Push · Advanced
- Clean and JerkBarbell · Compound · Push · Advanced
- Clean and PressBarbell · Compound · Push · Intermediate
- CrucifixDumbbell, kettlebell or weight plate · Isolation · Static · Beginner
- Cuban PressBarbell or dumbbell · Compound · Push · Intermediate
- Double Kettlebell JerkKettlebell · Compound · Push · Intermediate
- Double Kettlebell Push PressKettlebell · Compound · Push · Intermediate
- Double Kettlebell SnatchKettlebell · Compound · Pull · Advanced
- Dumbbell Front Raise to OverheadDumbbell · Isolation · Push · Intermediate
- Dumbbell Lateral RaiseDumbbell · Isolation · Push · Beginner
- Dumbbell RaiseDumbbell · Isolation · Push · Beginner
- Dumbbell ScaptionDumbbell · Isolation · Push · Beginner
- Dumbbell Shoulder PressDumbbell · Compound · Push · Intermediate
- Face PullCable · Compound · Pull · Intermediate
- Front Cable RaiseCable · Isolation · Push · Beginner
- Front Dumbbell RaiseDumbbell · Isolation · Push · Beginner
- Front Incline Dumbbell RaiseDumbbell · Isolation · Push · Beginner
- Front Plate RaiseWeight plate · Isolation · Push · Intermediate
- Front Two-Dumbbell RaiseDumbbell · Isolation · Push · Beginner
- Handstand Push-UpBodyweight · Compound · Push · Advanced
- Head-Supported Rear Delt RaiseDumbbell · Isolation · Pull · Beginner
- Incline Bench Barbell Front RaiseBarbell · Isolation · Push · Beginner
- Iron CrossDumbbell · Compound · Push · Intermediate
- Jerk BalanceBarbell · Compound · Push · Intermediate
- Kettlebell Arnold PressKettlebell · Compound · Push · Intermediate
- Kettlebell Pirate ShipsKettlebell · Compound · Push · Beginner
- Kettlebell Seated PressKettlebell · Compound · Push · Intermediate
- Kettlebell Seesaw PressKettlebell · Compound · Push · Intermediate
- Kettlebell ThrusterKettlebell · Compound · Push · Intermediate
- Kettlebell Turkish Get-UpKettlebell · Compound · Push · Intermediate
- Kneeling Arm Swing DrillBodyweight · Pull · Beginner
- Landmine Jammer PressBarbell + landmine · Compound · Push · Intermediate
- Log LiftLog · Compound · Push · Intermediate
- Low Pulley Row To NeckCable · Compound · Pull · Beginner
- Lunge-Style Kettlebell Turkish Get-UpKettlebell · Compound · Push · Intermediate
- Lying Dumbbell Rear Delt RaiseDumbbell · Isolation · Pull · Intermediate
- Lying Single-Arm Dumbbell Rear Lateral RaiseDumbbell · Isolation · Pull · Intermediate
- Lying Single-Arm Lateral RaiseDumbbell · Isolation · Push · Intermediate
- Machine Shoulder PressMachine · Compound · Push · Beginner
- Medicine Ball Return PassMedicine ball · Compound · Push · Beginner
- Pike Push-UpBodyweight · Compound · Push · Intermediate
- Power PartialsDumbbell · Isolation · Push · Beginner
- Push PressBarbell · Compound · Push · Advanced
- Push Press - Behind the NeckBarbell · Compound · Push · Intermediate
- Reverse FlyDumbbell · Isolation · Pull · Beginner
- Reverse Fly with External RotationDumbbell · Isolation · Pull · Intermediate
- Reverse Machine FlyMachine · Isolation · Pull · Beginner
- Rope Rear-Delt RowCable · Compound · Pull · Beginner
- Seated Barbell Overhead PressBarbell · Compound · Push · Intermediate
- Seated Cable Lateral RaiseCable · Isolation · Push · Beginner
- Seated Cable Shoulder PressCable · Compound · Push · Beginner
- Seated Rear Delt RaiseDumbbell · Isolation · Pull · Intermediate
- Seated Side Lateral RaiseDumbbell · Isolation · Push · Beginner
- See-Saw PressDumbbell or kettlebell · Compound · Push · Intermediate
- Side Laterals to Front RaiseDumbbell · Isolation · Push · Beginner
- Side-Lying Dumbbell External RotationDumbbell · Isolation · Pull · Beginner
- Single-Arm Dumbbell Shoulder PressDumbbell · Compound · Push · Intermediate
- Single-Arm Incline Lateral RaiseDumbbell · Isolation · Push · Beginner
- Single-Arm Kettlebell Clean and JerkKettlebell · Compound · Push · Intermediate
- Single-Arm Kettlebell JerkKettlebell · Compound · Push · Intermediate
- Single-Arm Kettlebell Para PressKettlebell · Compound · Push · Intermediate
- Single-Arm Kettlebell Press to the SideKettlebell · Compound · Push · Intermediate
- Single-Arm Kettlebell Push PressKettlebell · Compound · Push · Intermediate
- Single-Arm Kettlebell SnatchKettlebell · Compound · Pull · Advanced
- Single-Arm Kettlebell Split JerkKettlebell · Compound · Push · Intermediate
- Single-Arm Kettlebell Split SnatchKettlebell · Compound · Pull · Advanced
- Single-Arm Landmine Jammer PressBarbell + landmine · Compound · Push · Intermediate
- Single-Arm Side Lateral RaiseDumbbell · Isolation · Push · Beginner
- Single-Dumbbell Front RaiseDumbbell · Isolation · Push · Beginner
- Sled Overhead Backward WalkSled · Compound · Pull · Beginner
- Sled Reverse FlySled · Isolation · Pull · Beginner
- Smith Machine Overhead Shoulder PressMachine · Compound · Push · Beginner
- Standing Alternating Dumbbell PressDumbbell · Compound · Push · Beginner
- Standing Barbell Press Behind NeckBarbell · Compound · Push · Intermediate
- Standing Dumbbell PressDumbbell · Compound · Push · Beginner
- Standing Front Barbell Raise Over HeadBarbell · Isolation · Push · Intermediate
- Standing Low-Pulley Deltoid RaiseCable · Isolation · Push · Beginner
- Standing Overhead PressBarbell · Compound · Push · Beginner
- Standing Palm-In One-Arm Dumbbell PressDumbbell · Compound · Push · Beginner
- Standing Palms-In Dumbbell PressDumbbell · Compound · Push · Intermediate
- Two-Arm Kettlebell Overhead PressKettlebell · Compound · Push · Intermediate
Biceps46
- Alternating Dumbbell CurlDumbbell · Isolation · Pull · Beginner
- Alternating Hammer CurlDumbbell · Isolation · Pull · Beginner
- Alternating Incline Dumbbell CurlDumbbell · Isolation · Pull · Beginner
- Barbell CurlBarbell · Isolation · Pull · Beginner
- Cable CurlCable · Isolation · Pull · Beginner
- Cable Preacher CurlCable · Isolation · Pull · Beginner
- Close-Grip EZ-Bar CurlEZ bar · Isolation · Pull · Beginner
- Close-Grip EZ-Bar Curl with BandEZ bar + band · Isolation · Pull · Beginner
- Close-Grip Standing Barbell CurlBarbell · Isolation · Pull · Beginner
- Concentration CurlDumbbell · Isolation · Pull · Beginner
- Cross-Body Hammer CurlDumbbell · Isolation · Pull · Beginner
- Drag CurlBarbell · Isolation · Pull · Intermediate
- Dumbbell CurlDumbbell · Isolation · Pull · Beginner
- Dumbbell Prone Incline CurlDumbbell · Isolation · Pull · Intermediate
- EZ-Bar CurlEZ bar · Isolation · Pull · Beginner
- Flexor Incline Dumbbell CurlDumbbell · Isolation · Pull · Beginner
- Hammer CurlDumbbell · Isolation · Pull · Beginner
- High Cable CurlCable · Isolation · Pull · Intermediate
- Incline Dumbbell CurlDumbbell · Isolation · Pull · Beginner
- Incline Hammer CurlDumbbell · Isolation · Pull · Beginner
- Lying Cable CurlCable · Isolation · Pull · Intermediate
- Lying Close-Grip Bar Curl On High PulleyCable · Isolation · Pull · Beginner
- Lying High Bench Barbell CurlBarbell · Isolation · Pull · Intermediate
- Lying Supine Dumbbell CurlDumbbell · Isolation · Pull · Beginner
- Machine Preacher CurlMachine · Isolation · Pull · Beginner
- Overhead Cable CurlCable · Isolation · Pull · Intermediate
- Preacher CurlBarbell or EZ bar · Isolation · Pull · Beginner
- Preacher Hammer Dumbbell CurlDumbbell · Isolation · Pull · Beginner
- Prone Incline Barbell CurlBarbell · Isolation · Pull · Beginner
- Reverse Barbell CurlBarbell or EZ bar · Isolation · Pull · Beginner
- Reverse Cable CurlCable · Isolation · Pull · Beginner
- Reverse EZ-Bar Preacher CurlEZ bar · Isolation · Pull · Intermediate
- Reverse Plate CurlWeight plate · Isolation · Pull · Beginner
- Rope Hammer CurlCable · Isolation · Pull · Beginner
- Seated Close-Grip Concentration Barbell CurlBarbell · Isolation · Pull · Intermediate
- Seated Dumbbell CurlDumbbell · Isolation · Pull · Beginner
- Single-Arm Cable CurlCable · Isolation · Pull · Intermediate
- Single-Arm Dumbbell Preacher CurlDumbbell · Isolation · Pull · Beginner
- Single-Arm Incline-Supported Dumbbell CurlDumbbell · Isolation · Pull · Beginner
- Spider CurlEZ bar or dumbbell · Isolation · Pull · Beginner
- Standing Concentration CurlDumbbell · Isolation · Pull · Beginner
- Standing Dumbbell Reverse CurlDumbbell · Isolation · Pull · Intermediate
- Two-Arm Dumbbell Preacher CurlDumbbell · Isolation · Pull · Beginner
- Wide-Grip Standing Barbell CurlBarbell · Isolation · Pull · Beginner
- Zottman CurlDumbbell · Isolation · Pull · Intermediate
- Zottman Preacher CurlDumbbell · Isolation · Pull · Intermediate
Triceps65
- Alternating Floor PressKettlebell · Compound · Push · Beginner
- Band Skull CrusherBand · Isolation · Push · Beginner
- Bench DipCompound · Push · Beginner
- Bench Press with ChainsBarbell + chains · Compound · Push · Advanced
- Board PressBarbell + boards · Compound · Push · Intermediate
- Body Triceps PressBodyweight · Isolation · Push · Beginner
- Body-UpBodyweight · Isolation · Push · Intermediate
- Cable Incline Triceps ExtensionCable · Isolation · Push · Beginner
- Chain Handle ExtensionChain and handle · Isolation · Push · Intermediate
- Close-Grip Bench PressBarbell · Compound · Push · Beginner
- Close-Grip Dumbbell PressDumbbell · Compound · Push · Beginner
- Close-Grip EZ-Bar PressEZ bar · Compound · Push · Beginner
- Close-Grip Push-UpBodyweight · Compound · Push · Intermediate
- Close-Grip Push-Up off of a DumbbellDumbbell · Compound · Push · Intermediate
- Decline Close-Grip Bench To Skull CrusherEZ bar · Compound · Push · Intermediate
- Decline Dumbbell Triceps ExtensionDumbbell · Isolation · Push · Beginner
- Decline EZ-Bar Triceps ExtensionEZ bar · Isolation · Push · Beginner
- Dumbbell Floor PressDumbbell · Compound · Push · Intermediate
- Dumbbell Triceps KickbackDumbbell · Isolation · Push · Beginner
- EZ-Bar Skull CrusherEZ bar · Isolation · Push · Beginner
- Floor PressBarbell · Compound · Push · Intermediate
- Floor Press with ChainsBarbell + chains · Compound · Push · Intermediate
- Incline Barbell Triceps ExtensionBarbell or EZ bar · Isolation · Push · Intermediate
- Incline Push-Up Close-GripCompound · Push · Beginner
- JM PressBarbell or EZ bar · Compound · Push · Beginner
- Kneeling Cable Triceps ExtensionCable · Isolation · Push · Intermediate
- Leg-Over Floor PressKettlebell · Compound · Push · Intermediate
- Low Cable Triceps ExtensionCable · Isolation · Push · Beginner
- Lying Cable Triceps ExtensionCable · Isolation · Push · Beginner
- Lying Close-Grip EZ-Bar Triceps Extension Behind the HeadEZ bar · Isolation · Push · Intermediate
- Lying Close-Grip EZ-Bar Triceps Press to ChinEZ bar · Isolation · Push · Intermediate
- Lying Dumbbell Triceps ExtensionDumbbell · Isolation · Push · Intermediate
- Machine Triceps ExtensionMachine · Isolation · Push · Beginner
- Overhead Barbell Triceps ExtensionBarbell or EZ bar · Isolation · Push · Beginner
- Overhead Cable Triceps ExtensionCable · Isolation · Push · Beginner
- Pin PressBarbell · Compound · Push · Intermediate
- Powerlifting Bench PressBarbell · Compound · Push · Intermediate
- Pronated-Grip Dumbbell Triceps ExtensionDumbbell · Isolation · Push · Beginner
- Reverse Band Bench PressBarbell + band · Compound · Push · Intermediate
- Reverse Grip Triceps PushdownCable · Isolation · Push · Beginner
- Reverse Triceps Bench PressBarbell · Compound · Push · Intermediate
- Ring DipSuspension trainer · Compound · Push · Intermediate
- Rope Triceps PushdownCable · Isolation · Push · Beginner
- Seated Bent-Over Single-Arm Dumbbell Triceps ExtensionDumbbell · Isolation · Push · Beginner
- Seated Bent-Over Two-Arm Dumbbell Triceps ExtensionDumbbell · Isolation · Push · Intermediate
- Seated Triceps PressDumbbell · Isolation · Push · Beginner
- Single-Arm Cable Triceps ExtensionCable · Isolation · Push · Beginner
- Single-Arm Dumbbell Triceps ExtensionDumbbell · Isolation · Push · Intermediate
- Single-Arm Floor PressDumbbell or kettlebell · Compound · Push · Intermediate
- Single-Arm Kettlebell Floor PressKettlebell · Compound · Push · Intermediate
- Single-Arm Pronated Dumbbell Triceps ExtensionDumbbell · Isolation · Push · Beginner
- Single-Arm Supinated Dumbbell Triceps ExtensionDumbbell · Isolation · Push · Beginner
- Sled Overhead Triceps ExtensionSled · Isolation · Push · Beginner
- Smith Machine Close-Grip Bench PressMachine · Compound · Push · Beginner
- Speed Band Overhead Triceps ExtensionBand · Isolation · Push · Beginner
- Standing Bent-Over Two-Arm Dumbbell Triceps ExtensionDumbbell · Isolation · Push · Beginner
- Standing Dumbbell Triceps ExtensionDumbbell · Isolation · Push · Beginner
- Standing Single-Arm Low-Pulley Triceps ExtensionCable · Isolation · Push · Intermediate
- Standing Towel Triceps ExtensionBodyweight · Isolation · Push · Beginner
- Tate PressDumbbell · Isolation · Push · Intermediate
- Triceps DipParallel bars · Compound · Push · Beginner
- Triceps Dip MachineMachine · Compound · Push · Beginner
- Triceps PushdownCable · Isolation · Push · Beginner
- V-Bar Triceps PushdownCable · Isolation · Push · Beginner
- Weighted Bench DipWeight plate · Compound · Push · Intermediate
Brachialis13
- Alternating Hammer CurlDumbbell · Isolation · Pull · Beginner
- Cross-Body Hammer CurlDumbbell · Isolation · Pull · Beginner
- Hammer CurlDumbbell · Isolation · Pull · Beginner
- Incline Hammer CurlDumbbell · Isolation · Pull · Beginner
- Preacher Hammer Dumbbell CurlDumbbell · Isolation · Pull · Beginner
- Reverse Barbell CurlBarbell or EZ bar · Isolation · Pull · Beginner
- Reverse Cable CurlCable · Isolation · Pull · Beginner
- Reverse EZ-Bar Preacher CurlEZ bar · Isolation · Pull · Intermediate
- Reverse Plate CurlWeight plate · Isolation · Pull · Beginner
- Rope Hammer CurlCable · Isolation · Pull · Beginner
- Standing Dumbbell Reverse CurlDumbbell · Isolation · Pull · Intermediate
- Zottman CurlDumbbell · Isolation · Pull · Intermediate
- Zottman Preacher CurlDumbbell · Isolation · Pull · Intermediate
Brachioradialis13
- Alternating Hammer CurlDumbbell · Isolation · Pull · Beginner
- Cross-Body Hammer CurlDumbbell · Isolation · Pull · Beginner
- Hammer CurlDumbbell · Isolation · Pull · Beginner
- Incline Hammer CurlDumbbell · Isolation · Pull · Beginner
- Preacher Hammer Dumbbell CurlDumbbell · Isolation · Pull · Beginner
- Reverse Barbell CurlBarbell or EZ bar · Isolation · Pull · Beginner
- Reverse Cable CurlCable · Isolation · Pull · Beginner
- Reverse EZ-Bar Preacher CurlEZ bar · Isolation · Pull · Intermediate
- Reverse Plate CurlWeight plate · Isolation · Pull · Beginner
- Rope Hammer CurlCable · Isolation · Pull · Beginner
- Standing Dumbbell Reverse CurlDumbbell · Isolation · Pull · Intermediate
- Zottman CurlDumbbell · Isolation · Pull · Intermediate
- Zottman Preacher CurlDumbbell · Isolation · Pull · Intermediate
Forearm Flexors15
- Barbell Wrist CurlBarbell · Isolation · Pull · Beginner
- Bottoms-Up Hang CleanKettlebell · Compound · Pull · Intermediate
- Cable Wrist CurlCable · Isolation · Pull · Beginner
- Dumbbell Lying PronationDumbbell · Isolation · Pull · Intermediate
- Dumbbell Lying SupinationDumbbell · Isolation · Pull · Intermediate
- Farmer's WalkDumbbell, kettlebell or farmer's handles · Compound · Intermediate
- Finger CurlBarbell · Isolation · Pull · Beginner
- Palms-Up Dumbbell Wrist Curl Over A BenchDumbbell · Isolation · Pull · Beginner
- Plate PinchWeight plate · Isolation · Static · Intermediate
- Rickshaw CarryRickshaw · Compound · Intermediate
- Seated Dumbbell Palms-Up Wrist CurlDumbbell · Isolation · Pull · Beginner
- Seated Single-Arm Dumbbell Palms-Up Wrist CurlDumbbell · Isolation · Pull · Beginner
- Standing Palms-Up Barbell Behind The Back Wrist CurlBarbell · Isolation · Pull · Beginner
- Wrist RollerWrist roller + dumbbell, kettlebell or weight plate · Isolation · Pull · Beginner
- Wrist Rotations with Straight BarBarbell · Isolation · Pull · Beginner
Forearm Extensors13
- Barbell Reverse Wrist CurlBarbell · Isolation · Pull · Beginner
- Bottoms-Up Hang CleanKettlebell · Compound · Pull · Intermediate
- Dumbbell Lying PronationDumbbell · Isolation · Pull · Intermediate
- Dumbbell Lying SupinationDumbbell · Isolation · Pull · Intermediate
- Farmer's WalkDumbbell, kettlebell or farmer's handles · Compound · Intermediate
- Palms-Down Dumbbell Wrist Curl Over A BenchDumbbell · Isolation · Pull · Beginner
- Palms-Down Wrist Curl Over A BenchBarbell · Isolation · Pull · Beginner
- Plate PinchWeight plate · Isolation · Static · Intermediate
- Rickshaw CarryRickshaw · Compound · Intermediate
- Seated Dumbbell Palms-Down Wrist CurlDumbbell · Isolation · Pull · Beginner
- Seated Single-Arm Dumbbell Palms-Down Wrist CurlDumbbell · Isolation · Pull · Intermediate
- Wrist RollerWrist roller + dumbbell, kettlebell or weight plate · Isolation · Pull · Beginner
- Wrist Rotations with Straight BarBarbell · Isolation · Pull · Beginner
Abs84
- 3/4 Sit-UpBodyweight · Compound · Pull · Beginner
- Ab Crunch MachineMachine · Isolation · Pull · Intermediate
- Ab Wheel RolloutAb wheel · Compound · Pull · Intermediate
- Advanced Kettlebell WindmillKettlebell · Isolation · Push · Intermediate
- Alternate Heel TouchersBodyweight · Isolation · Pull · Beginner
- Band-Resisted Sit-UpBand · Isolation · Pull · Intermediate
- Barbell Ab RolloutBarbell · Compound · Pull · Intermediate
- Barbell Rollout from BenchBarbell · Compound · Pull · Intermediate
- Barbell Side BendBarbell · Isolation · Pull · Beginner
- Bent-Knee Hip RaiseBodyweight · Compound · Pull · Beginner
- Bent PressKettlebell · Compound · Pull · Advanced
- Bicycle CrunchBodyweight · Isolation · Pull · Beginner
- Bosu Ball Cable Crunch With Side BendsCable + Bosu ball · Isolation · Pull · Beginner
- Bottoms UpBodyweight · Compound · Pull · Beginner
- Butt-UpsBodyweight · Compound · Pull · Beginner
- Cable CrunchCable · Isolation · Pull · Beginner
- Cable Judo FlipCable · Compound · Pull · Beginner
- Cable Reverse CrunchCable · Isolation · Pull · Beginner
- Cable Russian TwistCable · Compound · Pull · Beginner
- Cable WoodchopCable · Compound · Pull · Beginner
- CocoonsBodyweight · Compound · Pull · Beginner
- Cross-Body CrunchBodyweight · Isolation · Pull · Beginner
- CrunchBodyweight · Isolation · Pull · Beginner
- Crunch with Hands OverheadBodyweight · Isolation · Pull · Beginner
- Crunch with Legs on an Exercise BallExercise ball · Isolation · Pull · Beginner
- Dead BugBodyweight · Compound · Pull · Beginner
- Decline CrunchIsolation · Pull · Intermediate
- Decline Oblique CrunchIsolation · Pull · Beginner
- Decline Reverse CrunchIsolation · Pull · Beginner
- Double Kettlebell WindmillKettlebell · Pull · Intermediate
- Dumbbell Side BendDumbbell · Isolation · Pull · Beginner
- Elbow to KneeBodyweight · Compound · Pull · Beginner
- Exercise Ball CrunchExercise ball · Isolation · Pull · Beginner
- Exercise Ball Pull-InExercise ball · Compound · Pull · Beginner
- Exercise Ball Side BendExercise ball + weight plate or dumbbell · Isolation · Pull · Intermediate
- Flat Bench Lying Leg RaiseIsolation · Pull · Beginner
- Frog Sit-UpBodyweight · Isolation · Pull · Intermediate
- Gorilla Chin-UpPull-up bar · Compound · Pull · Intermediate
- Hanging Leg RaisePull-up bar · Isolation · Pull · Advanced
- Hanging PikePull-up bar · Compound · Pull · Advanced
- Hollow HoldBodyweight · Isolation · Static · Beginner
- Jackknife Sit-UpBodyweight · Compound · Pull · Beginner
- Janda Sit-UpBodyweight · Isolation · Pull · Beginner
- Kettlebell Figure 8Kettlebell · Pull · Intermediate
- Kettlebell Pass Between The LegsKettlebell · Compound · Pull · Intermediate
- Kettlebell WindmillKettlebell · Compound · Pull · Intermediate
- Knee Raise on Parallel BarsParallel bars · Isolation · Pull · Beginner
- Kneeling Cable Crunch With Alternating Oblique TwistsCable · Isolation · Pull · Beginner
- Landmine 180Barbell · Compound · Pull · Beginner
- Leg Pull-InCompound · Pull · Beginner
- Lying Overhead ThrowMedicine ball · Compound · Pull · Beginner
- Lying Single-Arm Overhead ThrowMedicine ball · Compound · Pull · Beginner
- Medicine Ball Full TwistMedicine ball · Compound · Pull · Beginner
- Medicine Ball SlamMedicine ball · Compound · Pull · Beginner
- Oblique CrunchBodyweight · Isolation · Pull · Beginner
- One-Arm High-Pulley Cable Side BendsCable · Isolation · Pull · Beginner
- Otis-UpWeight plate · Compound · Pull · Beginner
- Pallof PressCable or band · Isolation · Pull · Beginner
- Pallof Press with RotationCable · Compound · Pull · Beginner
- PlankBodyweight · Isolation · Static · Beginner
- Plate TwistWeight plate · Compound · Pull · Intermediate
- Press Sit-UpBarbell · Compound · Push · Advanced
- Reverse CrunchBodyweight · Isolation · Pull · Beginner
- Rope CrunchCable · Isolation · Pull · Beginner
- Russian TwistDumbbell, kettlebell, medicine ball or weight plate · Compound · Pull · Intermediate
- Seated Barbell TwistBarbell · Isolation · Pull · Beginner
- Seated Cable CrunchCable · Isolation · Pull · Beginner
- Seated Leg Pull-InCompound · Pull · Beginner
- Seated Leg TuckIsolation · Pull · Beginner
- Side JackknifeBodyweight · Isolation · Pull · Beginner
- Side PlankBodyweight · Static · Beginner
- Single-Arm Medicine Ball SlamMedicine ball · Compound · Pull · Beginner
- Sit-UpBodyweight · Isolation · Pull · Beginner
- Sledgehammer SwingSledgehammer + tyre · Compound · Pull · Beginner
- Smith Machine Hip RaiseMachine · Isolation · Pull · Beginner
- Spell CasterDumbbell · Compound · Pull · Beginner
- Spider CrawlBodyweight · Compound · Pull · Beginner
- Standing Cable LiftCable · Compound · Pull · Beginner
- Standing Rope CrunchCable · Isolation · Pull · Beginner
- Stomach VacuumBodyweight · Isolation · Static · Beginner
- Suspended FalloutSuspension trainer · Compound · Pull · Intermediate
- Suspended Reverse CrunchSuspension trainer · Isolation · Pull · Beginner
- Tuck CrunchBodyweight · Isolation · Pull · Beginner
- Weighted CrunchMedicine ball or weight plate · Isolation · Pull · Beginner
Obliques32
- Advanced Kettlebell WindmillKettlebell · Isolation · Push · Intermediate
- Alternate Heel TouchersBodyweight · Isolation · Pull · Beginner
- Barbell Side BendBarbell · Isolation · Pull · Beginner
- Bent PressKettlebell · Compound · Pull · Advanced
- Bicycle CrunchBodyweight · Isolation · Pull · Beginner
- Bosu Ball Cable Crunch With Side BendsCable + Bosu ball · Isolation · Pull · Beginner
- Cable Judo FlipCable · Compound · Pull · Beginner
- Cable Russian TwistCable · Compound · Pull · Beginner
- Cable WoodchopCable · Compound · Pull · Beginner
- Cross-Body CrunchBodyweight · Isolation · Pull · Beginner
- Decline Oblique CrunchIsolation · Pull · Beginner
- Double Kettlebell WindmillKettlebell · Pull · Intermediate
- Dumbbell Side BendDumbbell · Isolation · Pull · Beginner
- Elbow to KneeBodyweight · Compound · Pull · Beginner
- Exercise Ball Side BendExercise ball + weight plate or dumbbell · Isolation · Pull · Intermediate
- Kettlebell Figure 8Kettlebell · Pull · Intermediate
- Kettlebell WindmillKettlebell · Compound · Pull · Intermediate
- Kneeling Cable Crunch With Alternating Oblique TwistsCable · Isolation · Pull · Beginner
- Landmine 180Barbell · Compound · Pull · Beginner
- Medicine Ball Full TwistMedicine ball · Compound · Pull · Beginner
- Oblique CrunchBodyweight · Isolation · Pull · Beginner
- One-Arm High-Pulley Cable Side BendsCable · Isolation · Pull · Beginner
- Pallof PressCable or band · Isolation · Pull · Beginner
- Pallof Press with RotationCable · Compound · Pull · Beginner
- Plate TwistWeight plate · Compound · Pull · Intermediate
- Russian TwistDumbbell, kettlebell, medicine ball or weight plate · Compound · Pull · Intermediate
- Seated Barbell TwistBarbell · Isolation · Pull · Beginner
- Side JackknifeBodyweight · Isolation · Pull · Beginner
- Side PlankBodyweight · Static · Beginner
- Sledgehammer SwingSledgehammer + tyre · Compound · Pull · Beginner
- Spell CasterDumbbell · Compound · Pull · Beginner
- Standing Cable LiftCable · Compound · Pull · Beginner
Transversus Abdominis1
- Stomach VacuumBodyweight · Isolation · Static · Beginner
Quadratus Lumborum4
- Barbell Side BendBarbell · Isolation · Pull · Beginner
- Dumbbell Side BendDumbbell · Isolation · Pull · Beginner
- Exercise Ball Side BendExercise ball + weight plate or dumbbell · Isolation · Pull · Intermediate
- Side PlankBodyweight · Static · Beginner
Glutes22
- Backward Medicine Ball ThrowMedicine ball · Compound · Push · Beginner
- Barbell Glute BridgeBarbell · Compound · Push · Intermediate
- Barbell Hip ThrustBarbell · Compound · Push · Intermediate
- Bodyweight Glute BridgeBodyweight · Isolation · Push · Beginner
- Cable Pull-ThroughCable · Compound · Pull · Beginner
- Dumbbell Hip ThrustDumbbell · Compound · Push · Beginner
- Dumbbell SwingDumbbell · Compound · Pull · Beginner
- Exercise Ball Prone Leg HoldExercise ball · Isolation · Static · Intermediate
- Flutter KickBodyweight · Compound · Pull · Beginner
- Glute KickbackCable or machine · Compound · Push · Beginner
- Hip Abduction MachineMachine · Isolation · Push · Beginner
- Hip Extension with BandsBand · Compound · Push · Beginner
- Hip Lift with BandBand · Compound · Push · Beginner
- Kneeling Jump SquatBarbell · Compound · Push · Advanced
- Kneeling SquatBarbell · Compound · Push · Intermediate
- Leg LiftBodyweight · Isolation · Pull · Beginner
- Monster WalkBand · Compound · Pull · Beginner
- Physioball Hip BridgeExercise ball · Compound · Push · Beginner
- Single-Arm Kettlebell SwingKettlebell · Compound · Pull · Intermediate
- Single-Leg Cable KickbackCable · Isolation · Push · Intermediate
- Single-Leg Glute BridgeBodyweight · Isolation · Push · Beginner
- Step-Up with Knee RaiseCompound · Push · Beginner
Quads132
- Alternate Leg Diagonal BoundBodyweight · Compound · Push · Beginner
- Backward DragSled · Compound · Pull · Beginner
- Band SquatBand · Compound · Push · Beginner
- Barbell Back SquatBarbell · Compound · Push · Beginner
- Barbell Front SquatBarbell · Compound · Push · Advanced
- Barbell Full SquatBarbell · Compound · Push · Intermediate
- Barbell Hack SquatBarbell · Compound · Push · Intermediate
- Barbell LungeBarbell · Compound · Push · Intermediate
- Barbell Side Split SquatBarbell · Compound · Push · Beginner
- Barbell Squat To A BenchBarbell · Compound · Push · Advanced
- Barbell Step-UpBarbell · Compound · Push · Intermediate
- Barbell Suitcase DeadliftBarbell · Compound · Pull · Advanced
- Barbell Walking LungeBarbell · Compound · Push · Beginner
- Bear Crawl Sled DragSled + harness or belt · Compound · Push · Beginner
- Bench SprintCompound · Push · Beginner
- Bodyweight SquatBodyweight · Compound · Push · Beginner
- Box JumpCompound · Push · Beginner
- Box SkipCompound · Push · Beginner
- Box SquatBarbell · Compound · Push · Intermediate
- Box Squat with BandsBarbell + band · Compound · Push · Advanced
- Box Squat with ChainsBarbell + chains · Compound · Push · Advanced
- BurpeeBodyweight · Compound · Push · Beginner
- Cable DeadliftCable · Compound · Pull · Beginner
- Car DeadliftCar deadlift frame · Compound · Pull · Intermediate
- Chair SquatBodyweight · Compound · Push · Beginner
- Clean from BlocksBarbell + lifting blocks · Compound · Pull · Intermediate
- Clean-Grip Front SquatBarbell · Compound · Push · Intermediate
- Clean PullBarbell · Compound · Pull · Intermediate
- Conan's WheelConan's wheel · Compound · Intermediate
- Cone Sprint DrillBodyweight · Push · Beginner
- CyclingBike · Beginner
- Deficit Reverse LungeBarbell · Compound · Push · Intermediate
- Depth JumpCompound · Push · Intermediate
- Double Kettlebell Front SquatKettlebell · Compound · Push · Intermediate
- Double Leg Butt KickBodyweight · Compound · Push · Beginner
- Dumbbell Bulgarian Split SquatDumbbell · Compound · Push · Intermediate
- Dumbbell LungeDumbbell · Compound · Push · Beginner
- Dumbbell Reverse LungeDumbbell · Compound · Push · Intermediate
- Dumbbell Split SquatDumbbell · Compound · Push · Beginner
- Dumbbell SquatDumbbell · Compound · Push · Beginner
- Dumbbell Squat To A BenchDumbbell · Compound · Push · Intermediate
- Dumbbell Step-UpDumbbell · Compound · Push · Intermediate
- Dumbbell Walking LungeDumbbell · Compound · Push · Beginner
- Elliptical TrainerMachine · Intermediate
- Fast SkippingBodyweight · Compound · Push · Beginner
- Frankenstein SquatBarbell · Compound · Push · Intermediate
- Freehand Jump SquatBodyweight · Compound · Push · Intermediate
- Front Barbell Squat To A BenchBarbell · Compound · Push · Advanced
- Front Cone HopBodyweight · Compound · Push · Beginner
- Goblet SquatKettlebell or dumbbell · Compound · Push · Beginner
- Hack SquatMachine · Compound · Push · Beginner
- Hang CleanBarbell · Compound · Pull · Intermediate
- Hang Clean Below the KneesBarbell · Compound · Pull · Intermediate
- Heaving Snatch BalanceBarbell · Compound · Push · Intermediate
- Jefferson SquatBarbell · Compound · Push · Intermediate
- Jerk Dip SquatBarbell · Compound · Push · Intermediate
- Jump RopeJump rope · Intermediate
- Kettlebell Lunge Pass-ThroughKettlebell · Compound · Push · Intermediate
- Kettlebell Pistol SquatKettlebell · Compound · Push · Advanced
- Lateral Standing Long JumpBodyweight · Compound · Push · Beginner
- Leg ExtensionMachine · Isolation · Push · Beginner
- Leg PressMachine · Compound · Push · Beginner
- Leverage DeadliftMachine · Compound · Pull · Beginner
- Lying Machine SquatMachine · Compound · Push · Intermediate
- Mountain ClimberBodyweight · Compound · Pull · Beginner
- Narrow-Stance Hack SquatMachine · Compound · Push · Intermediate
- Narrow-Stance Leg PressMachine · Compound · Push · Intermediate
- Narrow-Stance SquatBarbell · Compound · Push · Intermediate
- Olympic SquatBarbell · Compound · Push · Intermediate
- Overhead SquatBarbell · Compound · Push · Advanced
- Plie Dumbbell SquatDumbbell · Compound · Push · Beginner
- Power JerkBarbell · Compound · Push · Advanced
- Power Snatch from BlocksBarbell + lifting blocks · Compound · Pull · Intermediate
- Recumbent BikeMachine · Beginner
- Repeated Box JumpCompound · Push · Beginner
- Reverse Band Box SquatBarbell + band · Compound · Push · Intermediate
- Reverse Band Power SquatBarbell + band · Compound · Push · Advanced
- Rickshaw DeadliftRickshaw · Compound · Pull · Intermediate
- Rocket JumpBodyweight · Compound · Push · Beginner
- Rowing MachineMachine · Intermediate
- Sandbag LoadSandbag · Compound · Pull · Beginner
- Scissor JumpBodyweight · Compound · Push · Beginner
- Seated Dumbbell Box JumpDumbbell · Compound · Push · Intermediate
- Side Hop-SprintBodyweight · Compound · Push · Beginner
- Side to Side Box ShuffleCompound · Push · Beginner
- Single-Arm Overhead Kettlebell SquatKettlebell · Compound · Push · Advanced
- Single-Leg Barbell SquatBarbell · Compound · Push · Advanced
- Single-Leg Butt KickBodyweight · Compound · Push · Beginner
- Single-Leg High Box SquatCompound · Push · Beginner
- Single-Leg Hop ProgressionBodyweight · Compound · Push · Beginner
- Single-Leg Lateral HopBodyweight · Compound · Push · Beginner
- Single-Leg Leg ExtensionMachine · Isolation · Push · Beginner
- Single Leg Push-offCompound · Push · Beginner
- Single-Leg Stride JumpCompound · Push · Beginner
- SkatingSkates · Intermediate
- Sled Drag - HarnessSled + harness or belt · Compound · Push · Beginner
- Sled PushSled · Compound · Push · Beginner
- Smith Machine Leg PressMachine · Compound · Push · Intermediate
- Smith Machine Pistol SquatMachine · Compound · Push · Intermediate
- Smith Machine SquatMachine · Compound · Push · Beginner
- Smith Single-Leg Split SquatMachine · Compound · Push · Beginner
- SnatchBarbell · Compound · Pull · Intermediate
- Snatch BalanceBarbell · Compound · Push · Intermediate
- Snatch from BlocksBarbell + lifting blocks · Compound · Pull · Advanced
- Speed Box SquatBarbell · Compound · Push · Intermediate
- Speed SquatBarbell · Compound · Push · Advanced
- Split CleanBarbell · Compound · Pull · Intermediate
- Split JerkBarbell · Compound · Push · Intermediate
- Split JumpBodyweight · Compound · Push · Beginner
- Squat JerkBarbell · Compound · Push · Advanced
- Squat with BandsBarbell + band · Compound · Push · Intermediate
- Squat with ChainsBarbell + chains · Compound · Push · Intermediate
- Stair StepperMachine · Intermediate
- Standing Long JumpBodyweight · Compound · Push · Beginner
- Star JumpBodyweight · Compound · Push · Beginner
- Stationary BikeMachine · Beginner
- Step MillMachine · Intermediate
- Stride Jump CrossoverCompound · Push · Beginner
- Suspended Split SquatSuspension trainer · Compound · Push · Intermediate
- Tire FlipTyre · Compound · Pull · Intermediate
- Trail RunningBodyweight · Beginner
- Trap Bar DeadliftTrap bar · Compound · Pull · Beginner
- Treadmill JoggingMachine · Beginner
- Treadmill RunningMachine · Beginner
- Treadmill WalkingMachine · Beginner
- Tuck JumpBodyweight · Compound · Push · Beginner
- Walking LungeBodyweight · Compound · Push · Beginner
- Weighted Jump SquatBarbell · Compound · Push · Intermediate
- Weighted Sissy SquatWeight plate · Isolation · Push · Advanced
- Wide Stance Barbell SquatBarbell · Compound · Push · Intermediate
- Yoke WalkYoke · Compound · Intermediate
- Zercher SquatBarbell · Compound · Push · Advanced
Hamstrings56
- Acceleration Wall DrillBodyweight · Compound · Beginner
- Alternating Hang CleanKettlebell · Compound · Pull · Intermediate
- Backward Medicine Ball ThrowMedicine ball · Compound · Push · Beginner
- Ball Leg CurlExercise ball · Isolation · Pull · Beginner
- Band Good MorningBand · Compound · Pull · Beginner
- CleanBarbell · Compound · Pull · Intermediate
- Clean DeadliftBarbell · Compound · Pull · Beginner
- Deficit Romanian DeadliftBarbell · Compound · Pull · Intermediate
- Double Kettlebell Alternating Hang CleanKettlebell · Compound · Pull · Intermediate
- Double Kettlebell CleanKettlebell · Compound · Pull · Intermediate
- Dumbbell CleanDumbbell · Compound · Pull · Intermediate
- Dumbbell Romanian DeadliftDumbbell · Compound · Pull · Beginner
- Dumbbell SwingDumbbell · Compound · Pull · Beginner
- Floor Glute-Ham RaiseBodyweight · Isolation · Pull · Intermediate
- Glute-Ham RaiseMachine · Compound · Pull · Intermediate
- Good MorningBarbell · Compound · Push · Intermediate
- Good Morning off PinsBarbell · Compound · Push · Intermediate
- Hang SnatchBarbell · Compound · Pull · Advanced
- Hang Snatch Below the KneesBarbell · Compound · Pull · Advanced
- Hanging Bar Good MorningBarbell + straps or chains · Compound · Push · Intermediate
- Kettlebell Dead CleanKettlebell · Compound · Pull · Intermediate
- Kettlebell Hang CleanKettlebell · Compound · Pull · Intermediate
- Kettlebell One-Legged DeadliftKettlebell · Compound · Pull · Intermediate
- Lying Leg CurlMachine · Isolation · Pull · Beginner
- Medicine Ball Scoop ThrowMedicine ball · Compound · Push · Beginner
- Muscle SnatchBarbell · Compound · Pull · Intermediate
- Nordic Hamstring CurlBodyweight · Compound · Pull · Intermediate
- Open-Palm Kettlebell CleanKettlebell · Compound · Pull · Advanced
- Partner-Resisted Hamstring CurlBodyweight · Isolation · Pull · Beginner
- Power CleanBarbell · Compound · Pull · Intermediate
- Power Clean from BlocksBarbell · Compound · Pull · Intermediate
- Power SnatchBarbell · Compound · Pull · Advanced
- Power StairsPower stairs · Compound · Pull · Intermediate
- Reverse Band Sumo DeadliftBarbell + band · Compound · Pull · Advanced
- Reverse HyperextensionPull · Intermediate
- Romanian DeadliftBarbell · Compound · Pull · Intermediate
- Seated Band Hamstring CurlBand · Isolation · Pull · Beginner
- Seated Leg CurlMachine · Isolation · Pull · Beginner
- Single-Arm Kettlebell CleanKettlebell · Compound · Pull · Intermediate
- Single-Arm Kettlebell SwingKettlebell · Compound · Pull · Intermediate
- Single-Arm Open-Palm Kettlebell CleanKettlebell · Compound · Pull · Intermediate
- Sliding Leg CurlBodyweight · Isolation · Pull · Beginner
- Smith Machine Hang Power CleanMachine · Compound · Pull · Intermediate
- Smith Machine Stiff-Legged DeadliftMachine · Compound · Pull · Beginner
- Snatch DeadliftBarbell · Compound · Pull · Intermediate
- Snatch PullBarbell · Compound · Pull · Intermediate
- Split SnatchBarbell · Compound · Pull · Advanced
- Standing Leg CurlMachine · Isolation · Pull · Beginner
- Stiff-Legged DeadliftBarbell · Compound · Pull · Intermediate
- Stiff-Legged Dumbbell DeadliftDumbbell · Compound · Pull · Beginner
- Sumo DeadliftBarbell · Compound · Pull · Intermediate
- Sumo Deadlift with BandsBarbell + band · Compound · Pull · Intermediate
- Sumo Deadlift with ChainsBarbell + chains · Compound · Pull · Intermediate
- Three-Point Sprint StartBodyweight · Compound · Push · Beginner
- Walking Claw DrillBodyweight · Compound · Beginner
- Wide-Stance Stiff-Legged DeadliftBarbell · Compound · Pull · Intermediate
Adductors5
- Band Hip AdductionBand · Isolation · Pull · Beginner
- Cable Hip AdductionCable · Isolation · Pull · Beginner
- CariocaBodyweight · Beginner
- Hip Adduction MachineMachine · Isolation · Pull · Beginner
- Lateral BoundBodyweight · Compound · Push · Beginner
Calves14
- Balance BoardBalance board · Compound · Beginner
- Band Calf RaiseBand · Isolation · Push · Beginner
- Barbell Seated Calf RaiseBarbell · Isolation · Push · Beginner
- Calf Raise On A DumbbellDumbbell · Isolation · Push · Intermediate
- Donkey Calf RaiseIsolation · Push · Intermediate
- Leg Press Calf RaiseMachine · Isolation · Push · Beginner
- Rocking Standing Calf RaiseBarbell · Isolation · Push · Beginner
- Seated Calf RaiseMachine · Isolation · Push · Beginner
- Single-Leg Dumbbell Calf RaiseDumbbell · Isolation · Push · Intermediate
- Single-Leg Seated Calf RaiseDumbbell · Isolation · Push · Beginner
- Smith Machine Calf RaiseMachine · Isolation · Push · Beginner
- Standing Barbell Calf RaiseBarbell · Isolation · Push · Beginner
- Standing Calf RaiseMachine · Isolation · Push · Beginner
- Standing Dumbbell Calf RaiseDumbbell · Isolation · Push · Intermediate
Hip Flexors1
- Hip Flexion with BandBand · Isolation · Pull · Beginner
Tensor Fasciae Latae2
- Hip Abduction MachineMachine · Isolation · Push · Beginner
- Monster WalkBand · Compound · Pull · Beginner
Shins2
- Smith Machine Reverse Calf RaiseMachine · Isolation · Pull · Beginner
- Tibialis RaiseBodyweight · Isolation · Pull · Beginner
Nothing here matches all three. Drop one of them.