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
29 exercises in Strength (Intermediate)
Ab Wheel / Hanging Raise
Two of the most effective core exercises combined. Ab wheel rollouts train anti-extension, while hanging leg raises train hip flexion under load. Both...
Arnold Press
Named after Arnold Schwarzenegger, this rotating press hits all three deltoid heads in one movement. The rotation adds extra time under tension and range of...
Barbell Back Squat
The king of lower body exercises. Build strength and mass in your quads, glutes, and core.
Barbell Bench Press
The foundational upper body push movement for building chest, shoulder, and tricep strength.
Barbell Row
A staple back builder that develops thickness across your lats, rhomboids, and rear delts.
Bench Press
The king of chest exercises and the most important upper body pressing movement. Primarily targets the pectoralis major with heavy tricep and front delt...
Bulgarian Split Squat
Single-leg squat with rear foot elevated — brutal for quads and glutes while also building balance, stability, and fixing left-right muscle imbalances. One...
Close Grip Bench Press
Bench press with a narrow grip that shifts emphasis from the chest to the triceps. The heaviest compound tricep exercise you can do, allowing serious...
Conventional Deadlift
The ultimate full-body strength builder. Develops your posterior chain, grip, and overall power.
Diamond Push-Ups
Push-ups with hands close together forming a diamond shape — EMG studies consistently show this is one of the highest-activating tricep exercises. A...
Dips (Chest)
Heavy compound movement that targets the lower chest, triceps, and front delts. The forward lean shifts emphasis from triceps to the lower chest fibres.
Dips (Tricep)
Upright dips with elbows close to the body — one of the best compound tricep builders. The upright torso position isolates the triceps far more than the...
Hanging Knee Raise
Hang from a bar and raise your knees to target the lower abs and hip flexors. An essential progression step before straight-leg raises and a highly...
Hip Thrust
The single best glute exercise backed by research. Directly and heavily loads the glutes through hip extension with minimal hamstring or lower back...
Incline Bench Press
Barbell pressing on an incline to target the upper chest (clavicular) fibres. A staple for balanced chest development and building fullness in the upper pec...
Incline DB Curl
Dumbbell curls on an incline bench that provide an incredible stretch at the bottom for bicep long head development. The incline position places the bicep...
Incline DB Press
Targets the upper chest (clavicular head of pectoralis major) with a greater range of motion than barbell. Essential for balanced chest development and...
Overhead Press
Build strong, stable shoulders with the standing barbell press. A true test of upper body strength.
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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