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
52 exercises (Beginner)
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...
Leg Press
Machine-based compound pressing for the quads, glutes, and hamstrings. Allows very heavy loading without spinal compression, making it ideal for building...
Machine Chest Press
Fixed-path pressing machine that targets the chest, triceps, and front delts. Safe for beginners, perfect for high-rep burnout sets, and ideal when training...
Machine Shoulder Press
Fixed-path overhead pressing machine that targets the deltoids and triceps. Safe, stable, and excellent for beginners learning the pressing pattern or...
Overhead Tricep Extension
Overhead tricep extension that stretches the long head — the biggest of the three tricep heads and the one most responsible for overall arm size. The...
Plank
The fundamental core stability exercise. Build a strong, stable midsection for all other lifts.
Push-Ups
The classic bodyweight chest exercise that also builds triceps, shoulders, and core stability. Infinitely scalable from knees to weighted — you will never...
Reverse Cable Fly
Cable rear delt fly with constant tension throughout the full range of motion. Superior to dumbbell rear delt flys for many people because the cable...
Rowing Machine
A low-impact, full-body cardio exercise that builds endurance and strengthens your back and legs.
Rucking
Walk with a weighted backpack for a low-impact cardio workout that builds strength and endurance.
Russian Twist
Rotational core exercise that targets the obliques and deep core stabilisers. Builds rotational power and endurance essential for sports involving twisting...
Seated Calf Raise
Seated calf raises target the soleus — the deeper, flatter muscle beneath the gastrocnemius. The bent knee position takes the gastrocnemius out of the...
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...
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...
Walking
The most underrated exercise. Low-impact cardio that improves health, aids recovery, and burns calories.
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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