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)
DB Romanian Deadlift
Dumbbell version of the Romanian deadlift that is more accessible than barbell and allows a natural hand position. Targets the hamstrings and glutes through...
DB Row
Single-arm rowing with bench support that targets the lats and upper back. Excellent for fixing left-right imbalances and achieving a full range of motion...
DB Shoulder Press
Seated or standing dumbbell pressing that targets all three deltoid heads. More shoulder-friendly than barbell for many people because each arm moves...
Dead Bug
Anti-extension core exercise that builds deep core stability and protects the lower back. Teaches the core to resist spinal extension while moving the limbs...
Dumbbell Bicep Curl
The classic arm builder. Isolate your biceps for size and strength with controlled curls.
Dumbbell Lunges
Build single-leg strength, balance, and coordination. Great for addressing muscle imbalances.
Face Pulls
Essential for shoulder health. Strengthen your rear delts and rotator cuff to balance all the pressing.
Front Raise
Isolates the anterior (front) deltoid. Most people get plenty of front delt work from bench pressing and overhead pressing, so use this sparingly and only...
Glute Bridge
Floor-based glute exercise that is the foundational movement for learning hip extension. Excellent as a warm-up, a beginner glute builder, or a bodyweight...
Goblet Squat
Hold a dumbbell or kettlebell at your chest and squat — the best squat variation for beginners. The front load naturally forces good posture and teaches...
Hack Squat
Machine squat with back support that allows extremely heavy quad loading without balance or stabilisation requirements. One of the best exercises for quad...
Hammer Curl
Neutral grip curl that targets the brachialis and brachioradialis alongside the biceps. Builds arm thickness and forearm size, giving the arms a thicker...
Inverted Row
The horizontal pull-up — a bodyweight rowing exercise using a bar, TRX, or rings. Targets the upper back, lats, and biceps. Infinitely scalable by adjusting...
Kettlebell Swing
An explosive hip hinge movement that builds power, conditioning, and posterior chain strength.
Lat Pulldown
Machine version of pull-ups that primarily targets the lats and upper back. Adjustable weight makes it perfect for all levels and a great tool for building...
Lateral Raises
The go-to exercise for building wider, more capped shoulders. Isolates the lateral (side) deltoid head, which is responsible for shoulder width.
Leg Curl (machine)
Pure hamstring isolation that targets the knee-flexion function of the hamstrings. Essential for balanced leg development and reducing hamstring injury...
Leg Extension
Pure quad isolation — the only exercise that targets the quadriceps without any glute or hamstring involvement. Excellent as a warm-up, pre-exhaust before...
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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