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)
Pallof Press
Anti-rotation core exercise where the goal is resisting the cable's rotational pull. Trains the deep core stabilisers and obliques in their primary...
Preacher Curl
Eliminates all cheating by bracing your arms against a pad for intense bicep isolation. Particularly effective for targeting the lower portion of the bicep...
Pull-Up
The gold standard bodyweight back exercise. Build a wide, strong back with this fundamental movement.
Romanian Deadlift
The best hamstring exercise and a fundamental hip hinge pattern. Builds the entire posterior chain — hamstrings, glutes, and lower back — which is critical...
Skull Crushers
Lying tricep extension — one of the most effective exercises for building overall tricep mass. Targets all three heads with particular emphasis on the long...
Squat
The king of all exercises — a foundational compound movement that builds total lower body strength, muscle mass, and athleticism. Primarily targets quads...
T-Bar Row
Heavy rowing movement using a landmine or T-bar machine that builds serious back thickness. Targets the lats, upper back, and rhomboids with a natural arc...
Tricep Dips
A powerful bodyweight exercise for building tricep and chest strength using parallel bars.
Upright Row
Compound movement targeting the lateral deltoids and upper traps simultaneously. Use a wider grip to reduce shoulder impingement risk and shift emphasis to...
Walking Lunge
Dynamic lunging movement that builds single-leg strength, stability, coordination, and functional fitness. Targets quads and glutes while also challenging...
Weighted Pull-Ups / Lat Pulldown
The best exercise for building a wide, V-tapered back. Pull-ups are king for lat development; lat pulldown is the machine alternative for those building up...
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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