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
Lat Pulldown
Machine version of pull-ups that primarily targets the lats and upper back. Adjustable weight makes it perfect for all levels and a great tool for building...
Lateral Raises
The go-to exercise for building wider, more capped shoulders. Isolates the lateral (side) deltoid head, which is responsible for shoulder width.
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...
Nordic Curl
One of the most effective hamstring exercises for building eccentric strength and preventing hamstring injuries. Research consistently shows Nordic curls...
Overhead Press
Build strong, stable shoulders with the standing barbell press. A true test of upper body strength.
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...
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...
Plank
The fundamental core stability exercise. Build a strong, stable midsection for all other lifts.
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.
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...
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...
Rowing Machine
A low-impact, full-body cardio exercise that builds endurance and strengthens your back and legs.
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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