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
85 exercises
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...
Front Squat
Barbell squat with the bar on the front of the shoulders — significantly more quad-dominant than back squats and forces a more upright torso. Also builds...
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...
Good Morning
Barbell hip hinge with the bar on your back that builds bulletproof hamstrings and lower back. An advanced movement with a long moment arm on the spine that...
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...
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 Flexor Stretch
Essential mobility exercise for anyone who sits at a desk. Relieve tight hip flexors and improve posture.
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...
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.
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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