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
79 exercises in Strength
Step-Ups
Step onto a box or bench holding dumbbells — a simple, functional, and effective unilateral exercise that targets quads and glutes. Excellent for building...
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.
Tricep Pushdown
The most common and effective tricep isolation exercise, targeting all three heads. The cable provides constant tension that free weights cannot match for...
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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