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189 pages — 13 groups, 56 muscles and 120 exercises. Matches the anatomical name, the Latin name and the gym word: "lats", "lat", "wings" and "latissimus dorsi" all find the same page.

1. PecsGroup

   The pectoralis major is the broad fan of muscle across the front of your ribcage, and its job is to pull your upper arm in toward your chest. Every bench press, push-up and chest fly is built on that one action.

2. Clavicular HeadMusclePecs

   The clavicular head is the upper third of the pectoralis major, running from the collarbone to the arm. It is the part that lifts the arm forward and up, which is why incline pressing emphasises it.

3. Sternocostal HeadMusclePecs

   The sternocostal head is the largest part of the pectoralis major, running from the breastbone and ribs across to the arm. It is what a flat bench press trains, and it is most of what you see when you look at a chest.

4. Abdominal HeadMusclePecs

   The abdominal head is the lowest part of the pectoralis major, arising from the sheet of tissue over the abs rather than from bone. It pulls the arm down and in, which is what a dip and a decline press ask for.

5. Pec MinorMuscle

   The pectoralis minor is a flat triangular muscle running from the third to fifth ribs up to the coracoid process of the shoulder blade. It moves the shoulder blade and does not cross the shoulder joint.

6. SerratusMuscle

   The serratus anterior arises by a row of slips from the upper ribs, passes beneath the shoulder blade, and inserts along its medial border. It protracts and upwardly rotates the scapula and holds it against the ribcage.

7. LatsMuscle

   The latissimus dorsi is the broadest muscle of the back, arising from the lower spine, pelvis and ribs and inserting on the front of the humerus. It extends, adducts and internally rotates the arm.

8. Spinal ErectorsMuscle

   The erector spinae is not one muscle but three columns — iliocostalis, longissimus and spinalis — running either side of the vertebral column. Together they extend the spine and resist it being bent forward.

9. Teres MajorMuscle

   The teres major runs from the inferior angle of the scapula to the crest of the lesser tubercle of the humerus. It adducts, extends and internally rotates the arm, matching the latissimus dorsi.

10. Levator ScapulaeMuscle

    The levator scapulae runs from the transverse processes of the upper four cervical vertebrae to the superior angle of the scapula. It elevates the shoulder blade and rotates it downward.

11. TrapsGroup

    The trapezius is the large diamond-shaped muscle covering your upper back and the back of your neck. It has three parts that pull the shoulder blade in three different directions, and only one of them is the shrug.

12. Upper TrapeziusMuscleTraps

    The upper trapezius is the slope of muscle from the back of your neck to the point of your shoulder. It lifts the shoulder — the shrug — and it is what most people mean when they say traps.

13. Middle TrapeziusMuscleTraps

    The middle trapezius runs horizontally from the spine to the shoulder blade and pulls the shoulder blades together. It is the muscle doing the last few inches of every row.

14. Lower TrapeziusMuscleTraps

    The lower trapezius runs upward from the middle of your back to the shoulder blade and pulls it down and back. It is the least trained third of the trapezius and the one that makes reaching overhead possible.

15. RhomboidsGroup

    The rhomboids are two flat muscles between your spine and your shoulder blades that pull the shoulder blades together. They are hidden under the trapezius and are what a rowing movement is squeezing at the end.

16. Rhomboid MajorMuscleRhomboids

    The rhomboid major is the larger of the two rhomboids, running from the mid spine down to the lower half of the shoulder blade's inner edge. It pulls the shoulder blade in toward the spine.

17. Rhomboid MinorMuscleRhomboids

    The rhomboid minor is a small band just above the rhomboid major, running from the base of the neck to the top of the shoulder blade's inner edge. It pulls the shoulder blade in and slightly up.

18. Rotator CuffGroup

    The rotator cuff is a set of four small muscles wrapped around the shoulder blade and the top of the arm bone. Their job is to hold the ball of the shoulder in its socket while the big muscles move it.

19. SupraspinatusMuscleRotator Cuff

    The supraspinatus sits in the shallow groove above the ridge on the back of your shoulder blade and passes over the top of the shoulder joint. It starts the movement of lifting your arm out to the side.

20. InfraspinatusMuscleRotator Cuff

    The infraspinatus covers most of the back of your shoulder blade and rotates your upper arm outward. It produces most of the shoulder's external rotation strength.

21. Teres MinorMuscleRotator Cuff

    The teres minor is a narrow strap along the outer edge of the shoulder blade that rotates the arm outward. It does the same job as the infraspinatus above it and is the smallest of the rotator cuff.

22. SubscapularisMuscleRotator Cuff

    The subscapularis is the only rotator cuff muscle on the front of the shoulder blade — it fills the whole surface facing your ribs — and it is the one that rotates your arm inward.

23. ShouldersGroup

    The deltoid is the thick triangular muscle capping your shoulder, and it is what lifts your arm in every direction. Its three parts pull forward, sideways and backward, and they are trained by different movements.

24. Anterior DeltoidMuscleShoulders

    The anterior deltoid is the front third of the shoulder muscle, running from the collarbone to the upper arm. It raises the arm forward, and it works on every press you do.

25. Lateral DeltoidMuscleShoulders

    The lateral deltoid is the middle section of the shoulder, running from the bony point at the top of the shoulder down to the arm. It lifts the arm out to the side, and it is the part that makes shoulders look wide.

26. Posterior DeltoidMuscleShoulders

    The posterior deltoid is the rear third of the shoulder, running from the ridge of the shoulder blade to the upper arm. It pulls the arm backward, and it is the most commonly under-trained part of the shoulder.

27. BicepsGroup

    The biceps brachii is the two-headed muscle on the front of your upper arm. Its strongest job is not bending the elbow — it is turning your palm upward, which is why curl grip changes everything.

28. Long HeadMuscleBiceps

    The long head of the biceps starts inside the shoulder joint itself and runs down the outside of the upper arm. It is the outer half of the biceps and the part that forms the peak.

29. Short HeadMuscleBiceps

    The short head of the biceps runs from the front of the shoulder blade down the inner side of the upper arm. It is the half of the biceps that adds thickness rather than height.

30. TricepsGroup

    The triceps brachii is the three-headed muscle on the back of your upper arm, and it straightens your elbow. It is about two thirds of the arm's total muscle — considerably more than the biceps.

31. Long HeadMuscleTriceps

    The long head of the triceps is the largest of the three and the only one that crosses the shoulder. It is why overhead extensions train the back of the arm differently from pushdowns.

32. Lateral HeadMuscleTriceps

    The lateral head of the triceps is the outer section on the back of the upper arm. It is the part you can see from the side, and it produces the horseshoe shape.

33. Medial HeadMuscleTriceps

    The medial head of the triceps lies underneath the other two, against the arm bone. It is the workhorse of elbow extension, working at every load rather than only heavy ones.

34. BrachialisMuscle

    The brachialis arises from the lower half of the front of the humerus and inserts on the ulna. Because the ulna does not rotate, elbow flexion is its only action.

35. BrachioradialisMuscle

    The brachioradialis arises from the lateral supracondylar ridge and inserts near the wrist on the radius. It is an elbow flexor supplied by the radial nerve and housed in the extensor compartment.

36. Forearm FlexorsMuscle

    Forearm flexors is our grouping of the five superficial flexor muscles of the anterior forearm, not an anatomical entity. They share a common origin on the medial epicondyle and spread to the wrist, palm and fingers.

37. Forearm ExtensorsMuscle

    Forearm extensors is our grouping of the superficial extensor muscles of the posterior forearm, plus anconeus. They share a common origin on the lateral epicondyle and extend the wrist and fingers.

38. AbsMuscle

    The rectus abdominis is a paired strap muscle running from the pubis to the fifth to seventh costal cartilages and the xiphoid process. It flexes the trunk and is crossed by three or four tendinous intersections.

39. ObliquesGroup

    The obliques are the two layers of muscle on the sides of your abdomen that twist your torso and bend it sideways. They are what a Russian twist, a woodchop and a side bend all train.

40. External ObliqueMuscleObliques

    The external oblique is the outermost of the abdominal side muscles, running downward and forward from the lower ribs. It rotates your trunk toward the opposite side.

41. Internal ObliqueMuscleObliques

    The internal oblique lies beneath the external oblique with its fibres running the opposite way, upward and forward. It rotates your trunk toward the same side.

42. Transversus AbdominisMuscle

    The transversus abdominis is the deepest of the three flat abdominal muscles, with horizontally running fibres. It compresses the abdomen and produces no trunk movement of its own.

43. Quadratus LumborumMuscle

    The quadratus lumborum is a quadrilateral muscle of the posterior abdominal wall, running from the iliac crest to the twelfth rib and the lumbar transverse processes.

44. GlutesGroup

    The glutes are the three muscles of your backside, and their main job is driving your hips forward. They are the largest and most powerful muscle group in the body.

45. Gluteus MaximusMuscleGlutes

    The gluteus maximus is the largest muscle in the body and the main extensor of the hip. It is what drives you upward out of a squat and forward into a sprint.

46. Gluteus MediusMuscleGlutes

    The gluteus medius is the fan-shaped muscle on the side of your hip. Its most important job is keeping your pelvis level every time you stand on one leg — which is every step you take.

47. Gluteus MinimusMuscleGlutes

    The gluteus minimus is the smallest and deepest of the three glutes, lying directly under the gluteus medius. It does the same job — abducting the hip and stabilising the pelvis.

48. QuadsGroup

    The quadriceps are the four muscles on the front of your thigh, and together they straighten your knee. Three of them cross only the knee; the fourth crosses the hip as well, which is why leg extensions and squats train them differently.

49. Rectus FemorisMuscleQuads

    The rectus femoris is the middle quadriceps muscle and the only one that crosses the hip as well as the knee. That makes it both a knee extender and a hip flexor.

50. Vastus LateralisMuscleQuads

    The vastus lateralis is the largest of the four quadriceps and sits on the outside of the thigh. It is the muscle that produces the outward sweep of a developed leg.

51. Vastus MedialisMuscleQuads

    The vastus medialis runs down the inside of the thigh and forms the teardrop-shaped bulge just above the knee. It extends the knee and helps keep the kneecap tracking straight.

52. Vastus IntermediusMuscleQuads

    The vastus intermedius lies underneath the rectus femoris, directly against the thigh bone. It is the quadriceps muscle you cannot see and the only one with no second job.

53. HamstringsGroup

    The hamstrings are the three muscles on the back of your thigh. They bend your knee and extend your hip, and most people train only one of those two jobs.

54. Biceps Femoris (Long Head)MuscleHamstrings

    The long head of biceps femoris is the outer hamstring, running from the sitting bone to the outside of the knee. It extends the hip and bends the knee, and it is the hamstring most often injured in sprinting.

55. Biceps Femoris (Short Head)MuscleHamstrings

    The short head of biceps femoris is the only hamstring that does not cross the hip. It starts on the thigh bone, so it bends the knee and nothing else.

56. SemitendinosusMuscleHamstrings

    The semitendinosus is an inner hamstring with an unusually long tendon, running from the sitting bone to the inside of the shin. It is the prominent cord you can feel behind the inside of a bent knee.

57. SemimembranosusMuscleHamstrings

    The semimembranosus is the deepest inner hamstring, lying underneath the semitendinosus. It extends the hip and bends the knee, and it is the broadest of the three at the hip.

58. AdductorsGroup

    The adductors are the muscles of your inner thigh that pull your legs together. They are much more involved in squatting and sprinting than their reputation as an inner-thigh machine suggests.

59. Adductor MagnusMuscleAdductors

    The adductor magnus is the largest muscle of the inner thigh and a powerful hip extensor as well as an adductor. It is effectively two muscles sharing a name, with two different nerves.

60. Adductor LongusMuscleAdductors

    The adductor longus is the most forward and most visible of the inner thigh muscles, running from the pubic bone to the middle of the thigh bone. It pulls the leg inward.

61. Adductor BrevisMuscleAdductors

    The adductor brevis is a short triangular muscle of the inner thigh, lying behind the adductor longus. It pulls the leg inward and assists hip flexion.

62. GracilisMuscleAdductors

    The gracilis is the long thin strap running down the inside of your thigh past the knee. It is the only adductor that crosses the knee, so it bends the knee as well as pulling the leg in.

63. CalvesGroup

    The calves are the muscles at the back of your lower leg that point your foot down. There are two of them, they behave differently, and a bent knee is what tells them apart.

64. GastrocnemiusMuscleCalves

    The gastrocnemius is the visible two-headed calf muscle that gives the lower leg its diamond shape. It crosses the knee as well as the ankle, so it works best with the leg straight.

65. SoleusMuscleCalves

    The soleus is the broad flat calf muscle underneath the gastrocnemius. It does not cross the knee, so it is the muscle that keeps working when the knee is bent.

66. Hip FlexorsMuscle

    The iliopsoas is a composite of psoas major and iliacus, two muscles with separate origins and separate nerve supplies that join in a common tendon on the lesser trochanter.

67. Tensor Fasciae LataeMuscle

    The tensor fasciae latae arises from the anterior iliac crest and inserts into the iliotibial tract rather than onto bone. It abducts, flexes and medially rotates the thigh.

68. SartoriusMuscle

    The sartorius is the longest muscle in the body, running obliquely from the anterior superior iliac spine across the thigh to the pes anserinus on the medial tibia.

69. ShinsMuscle

    The tibialis anterior is the largest muscle of the anterior compartment of the leg, running from the lateral tibia to the medial cuneiform and first metatarsal. It dorsiflexes and inverts the foot.

70. Back ExtensionExerciseSpinal Erectors

    Other · Isolation · Beginner

71. Band External RotationExerciseShoulders

    Bands · Compound · Beginner

72. Band Hip AdductionExerciseAdductors

    Bands · Isolation · Beginner

73. Band Internal RotationExerciseShoulders

    Bands · Isolation · Beginner

74. Barbell Ab RolloutExerciseAbs

    Barbell · Compound · Intermediate

75. Barbell Back SquatExerciseQuads

    Barbell · Compound · Beginner

76. Barbell Bench PressExercisePecs

    Barbell · Compound · Beginner

77. Barbell CurlExerciseBiceps

    Barbell · Isolation · Beginner

78. Barbell DeadliftExerciseSpinal Erectors

    Barbell · Compound · Intermediate

79. Barbell Front SquatExerciseQuads

    Barbell · Compound · Advanced

80. Barbell Glute BridgeExerciseGlutes

    Barbell · Compound · Intermediate

81. Barbell Hip ThrustExerciseGlutes

    Barbell · Compound · Intermediate

82. Barbell LungeExerciseQuads

    Barbell · Compound · Intermediate

83. Barbell Reverse Wrist CurlExerciseForearm Flexors

    Barbell · Isolation · Beginner

84. Barbell Seated Calf RaiseExerciseSoleus

    Barbell · Isolation · Beginner

85. Barbell Shoulder PressExerciseShoulders

    Barbell · Compound · Intermediate

86. Barbell ShrugExerciseTraps

    Barbell · Isolation · Beginner

87. Barbell Wrist CurlExerciseForearm Flexors

    Barbell · Isolation · Beginner

88. Bench DipExerciseTriceps

    Body only · Compound · Beginner

89. Bent-Arm Dumbbell PulloverExercisePecs

    Dumbbell · Compound · Intermediate

90. Bent-Over Barbell RowExerciseRhomboids

    Barbell · Compound · Beginner

91. Bent-Over Dumbbell RowExerciseRhomboids

    Dumbbell · Compound · Beginner

92. Bicycle CrunchExerciseAbs

    Body only · Compound · Beginner

93. Bodyweight SquatExerciseQuads

    Body only · Compound · Beginner

94. Cable CrunchExerciseAbs

    Cable · Isolation · Beginner

95. Cable CurlExerciseBiceps

    Cable · Isolation · Beginner

96. Cable External RotationExerciseShoulders

    Cable · Isolation · Beginner

97. Cable Internal RotationExerciseShoulders

    Cable · Compound · Beginner

98. Cable Pull-ThroughExerciseGlutes

    Cable · Compound · Beginner

99. Cable Rear Delt FlyExercisePosterior Deltoid

    Cable · Isolation · Beginner

100. Cable Russian TwistExerciseAbs

     Cable · Compound · Beginner

101. Cable ShrugExerciseTraps

     Cable · Isolation · Beginner

102. Cable WoodchopExerciseAbs

     Cable · Compound · Beginner

103. Cable Wrist CurlExerciseForearm Flexors

     Cable · Isolation · Beginner

104. CariocaExerciseAdductors

     Beginner

105. Chest DipExerciseAbdominal Head

     Other · Compound · Intermediate

106. Chest-Supported T-Bar RowExerciseRhomboids

     Machine · Compound · Intermediate

107. Chin-UpExerciseLats

     Body only · Compound · Beginner

108. Close-Grip Bench PressExerciseTriceps

     Barbell · Compound · Beginner

109. Close-Grip Lat PulldownExerciseLats

     Cable · Compound · Beginner

110. Concentration CurlExerciseBiceps

     Dumbbell · Isolation · Beginner

111. Cross-Body CrunchExerciseAbs

     Body only · Compound · Beginner

112. CrunchExerciseAbs

     Body only · Isolation · Beginner

113. Cuban PressExerciseShoulders

     Dumbbell · Compound · Intermediate

114. Decline CrunchExerciseAbs

     Body only · Isolation · Intermediate

115. Donkey Calf RaiseExerciseGastrocnemius

     Other · Isolation · Intermediate

116. Dumbbell Bench PressExercisePecs

     Dumbbell · Compound · Beginner

117. Dumbbell FlyExercisePecs

     Dumbbell · Isolation · Beginner

118. Dumbbell Lateral RaiseExerciseLateral Deltoid

     Dumbbell · Isolation · Beginner

119. Dumbbell LungeExerciseQuads

     Dumbbell · Compound · Beginner

120. Dumbbell ScaptionExerciseLateral Deltoid

     Dumbbell · Isolation · Beginner

121. Dumbbell Shoulder PressExerciseShoulders

     Dumbbell · Compound · Intermediate

122. Dumbbell ShrugExerciseTraps

     Dumbbell · Isolation · Beginner

123. Dumbbell Split SquatExerciseQuads

     Dumbbell · Compound · Beginner

124. Dumbbell Upright RowExerciseTraps

     Dumbbell · Compound · Beginner

125. EZ-Bar CurlExerciseBiceps

     E-z curl bar · Isolation · Beginner

126. EZ-Bar Skull CrusherExerciseTriceps

     E-z curl bar · Isolation · Beginner

127. Face PullExercisePosterior Deltoid

     Cable · Compound · Intermediate

128. Farmer's WalkExerciseForearm Flexors

     Other · Compound · Intermediate

129. Finger CurlExerciseForearm Flexors

     Barbell · Isolation · Beginner

130. Glute KickbackExerciseGlutes

     Body only · Compound · Beginner

131. Good MorningExerciseHamstrings

     Barbell · Compound · Intermediate

132. Hammer CurlExerciseBiceps

     Dumbbell · Isolation · Beginner

133. Hanging Leg RaiseExerciseAbs

     Body only · Isolation · Advanced

134. Hip Abduction MachineExerciseGluteus Medius

     Machine · Isolation · Beginner

135. Hip Adduction MachineExerciseAdductors

     Machine · Isolation · Beginner

136. Incline Barbell Bench PressExerciseClavicular Head

     Barbell · Compound · Beginner

137. Incline Dumbbell CurlExerciseBiceps

     Dumbbell · Isolation · Beginner

138. Incline Dumbbell PressExerciseClavicular Head

     Dumbbell · Compound · Beginner

139. Incline Dumbbell RowExerciseRhomboids

     Dumbbell · Compound · Beginner

140. Inverted RowExerciseRhomboids

     Compound · Beginner

141. Landmine 180ExerciseAbs

     Barbell · Compound · Beginner

142. Lateral BoundExerciseAdductors

     Body only · Compound · Beginner

143. Leg ExtensionExerciseQuads

     Machine · Isolation · Beginner

144. Leg PressExerciseQuads

     Machine · Compound · Beginner

145. Leg Press Calf RaiseExerciseGastrocnemius

     Machine · Isolation · Beginner

146. Lying Leg CurlExerciseHamstrings

     Machine · Isolation · Beginner

147. Monster WalkExerciseGluteus Medius

     Bands · Compound · Beginner

148. Overhead Barbell Triceps ExtensionExerciseLong Head

     Barbell · Isolation · Beginner

149. Overhead Cable Triceps ExtensionExerciseLong Head

     Cable · Isolation · Beginner

150. Pallof PressExerciseAbs

     Cable · Isolation · Beginner

151. PlankExerciseAbs

     Body only · Isolation · Beginner

152. Plate PinchExerciseForearm Flexors

     Other · Isolation · Intermediate

153. Preacher CurlExerciseBiceps

     Barbell · Isolation · Beginner

154. Pull-UpExerciseLats

     Body only · Compound · Beginner

155. Push-UpExercisePecs

     Body only · Compound · Beginner

156. Rack PullExerciseSpinal Erectors

     Barbell · Compound · Intermediate

157. Reverse Barbell CurlExerciseBiceps

     Barbell · Isolation · Beginner

158. Reverse CrunchExerciseAbs

     Body only · Isolation · Beginner

159. Reverse Fly with External RotationExerciseShoulders

     Dumbbell · Isolation · Intermediate

160. Reverse HyperextensionExerciseHamstrings

     Machine · Intermediate

161. Romanian DeadliftExerciseHamstrings

     Barbell · Compound · Intermediate

162. Rope Triceps PushdownExerciseLateral Head

     Cable · Isolation · Beginner

163. Russian TwistExerciseAbs

     Body only · Compound · Intermediate

164. Seated Cable RowExerciseRhomboids

     Cable · Compound · Beginner

165. Seated Calf RaiseExerciseSoleus

     Machine · Isolation · Beginner

166. Seated Leg CurlExerciseHamstrings

     Machine · Isolation · Beginner

167. Seated Rear Delt RaiseExercisePosterior Deltoid

     Dumbbell · Isolation · Intermediate

168. Side-Lying Dumbbell External RotationExerciseShoulders

     Dumbbell · Isolation · Beginner

169. Side PlankExerciseAbs

     Body only · Beginner

170. Single-Arm Dumbbell RowExerciseRhomboids

     Dumbbell · Compound · Beginner

171. Single-Arm Lat PulldownExerciseLats

     Cable · Compound · Beginner

172. Single-Leg Glute BridgeExerciseGlutes

     Body only · Isolation · Beginner

173. Sit-UpExerciseAbs

     Body only · Isolation · Beginner

174. Smith Machine Calf RaiseExerciseGastrocnemius

     Machine · Isolation · Beginner

175. Spider CurlExerciseBiceps

     E-z curl bar · Isolation · Beginner

176. Standing Calf RaiseExerciseGastrocnemius

     Machine · Isolation · Beginner

177. Standing Leg CurlExerciseHamstrings

     Machine · Isolation · Beginner

178. Standing Overhead PressExerciseShoulders

     Barbell · Compound · Beginner

179. Step-Up with Knee RaiseExerciseGlutes

     Body only · Compound · Beginner

180. Stiff-Leg Good MorningExerciseSpinal Erectors

     Barbell · Compound · Beginner

181. Stiff-Legged DeadliftExerciseHamstrings

     Barbell · Compound · Intermediate

182. Straight-Arm PulldownExerciseLats

     Cable · Isolation · Beginner

183. Sumo DeadliftExerciseHamstrings

     Barbell · Compound · Intermediate

184. SupermanExerciseSpinal Erectors

     Body only · Compound · Beginner

185. T-Bar RowExerciseRhomboids

     Barbell · Compound · Beginner

186. Triceps DipExerciseTriceps

     Body only · Compound · Beginner

187. Triceps PushdownExerciseLateral Head

     Cable · Isolation · Beginner

188. Wide-Grip Lat PulldownExerciseLats

     Cable · Compound · Beginner

189. Wrist RollerExerciseForearm Flexors

     Other · Isolation · Beginner

Nothing matched. Try the anatomical name, or a shorter word.