Exercise Database
Browse exercises by muscle group, equipment, or difficulty. Each includes step-by-step instructions and form tips.
Quick answer
Choose exercises by movement purpose, current ability, and available equipment. Every guide includes a direct summary, muscles worked, technique cues, common questions, and alternatives where available.
- 85 exercise guides
- Beginner-to-advanced filters
- Form cues and substitutions
47 exercises in Strength (Beginner)
Belt Squat
Squatting with the load attached to your hips instead of your spine. Provides the full squat stimulus with zero spinal compression — a game-changer for...
Bicep Curl (bar)
The classic barbell bicep curl — the foundation of arm training. Targets both heads of the bicep with the heaviest load possible for a curl variation. Use a...
Cable Crunch
Kneeling crunch against cable resistance — one of the few core exercises that allows meaningful progressive overload. Targets the rectus abdominis (six-pack...
Cable Curl
Cable curl providing constant tension throughout the full range of motion, including at the top where dumbbells and barbells lose resistance. Excellent for...
Cable Fly
Constant tension cable chest isolation that provides a superior resistance curve to dumbbell flys. Primarily targets the inner chest fibres and builds the...
Cable Lateral Raise
Cable version of the lateral raise that provides constant tension throughout the full range of motion. Superior resistance curve to dumbbells, especially at...
Cable Pull-Through
Cable hip hinge that targets glutes and hamstrings with a similar pattern to the Romanian deadlift. The constant cable tension makes the lockout...
Cable Row
Seated cable rowing with constant tension through the full range of motion. Targets the upper back and lats while being much friendlier on the lower back...
Calf Raises
Standing calf raises primarily target the gastrocnemius (the bigger, outer calf muscle). Best performed with straight knees on a raised block or step.
Chest Supported Row
Rowing with your chest supported against an incline bench, completely removing the lower back from the equation. Targets the upper back, lats, and rear...
Concentration Curl
Seated single-arm curl with your elbow braced against your inner thigh for maximum isolation. EMG studies show this has the highest bicep activation of any...
DB Bench Press
Dumbbell version of the bench press that allows greater range of motion and works each side independently. Excellent for building balanced chest size and...
DB Bicep Curl
Dumbbell curls that allow supination (wrist rotation) for full bicep activation. Each arm works independently, making this ideal for fixing imbalances and...
DB Calf Raise
Standing calf raises holding dumbbells — simple, effective, and requires no machine. Primarily targets the gastrocnemius (outer calf muscle) and can be done...
DB Fly
Chest isolation exercise with a deep stretch at the bottom that targets the inner chest fibres. Builds chest width and a full, rounded look to the pecs.
DB Hip Thrust
Hip thrust using a dumbbell instead of barbell — much easier to set up while still being very effective for glute development. An excellent starting point...
DB Kickback
Tricep isolation exercise with the hardest point at full extension, producing an intense peak contraction. Primarily targets the lateral and medial tricep...
DB Rear Delt Fly
Targets the rear deltoids, which are crucial for shoulder health, balanced development, and preventing the rounded-shoulder posture caused by too much...
Choosing and using exercises
How do I choose the right exercise?
Choose an exercise that trains the intended movement or muscle, fits your current ability, and can be performed comfortably with the equipment available.
How many exercises should I do in one workout?
Most sessions need only a few well-chosen movements. Prioritise the main patterns first, then add accessories that support your goal and available training time.
What should I do if an exercise hurts?
Stop the painful movement, reduce load or range only if that feels comfortable, and use an appropriate alternative. Seek qualified medical advice for persistent, severe, or unexplained pain.
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