Exercises

Bench Press

Pectoralis Major

Barbell, Bench

Chest Dip

Pectoralis Major

Bodyweight, Pull-up bar

Close-Grip Bench Press

Triceps Brachii

Barbell, Bench

Decline Barbell Bench Press

Pectoralis Major

Barbell, Bench

Decline Dumbbell Bench Press

Pectoralis Major

Dumbbell, Bench

Decline Push-Up

Pectoralis Major

Bodyweight, Bench

Diamond Push-Up

Triceps Brachii

Bodyweight

Dumbbell Bench Press

Pectoralis Major

Dumbbell, Bench

Floor Press

Pectoralis Major · Triceps Brachii

Barbell, Dumbbell

Incline Barbell Bench Press

Pectoralis Major

Barbell, Bench

Incline Dumbbell Bench Press

Pectoralis Major

Dumbbell, Bench

Incline Push-Up

Pectoralis Major

Bodyweight, Bench

Knee Push-Up

Pectoralis Major

Bodyweight

Machine Chest Press

Pectoralis Major

Machine

Push-Up

Pectoralis Major

Bodyweight

Smith Machine Bench Press

Pectoralis Major

Smith machine, Bench

Weighted Push-Up

Pectoralis Major

Bodyweight, Plate

Wide Push-Up

Pectoralis Major

Bodyweight

Arnold Press

Deltoid

Dumbbell, Bench

Bench Dip

Triceps Brachii

Bench, Bodyweight

Dip

Triceps Brachii · Pectoralis Major

Bodyweight, Pull-up bar

Dumbbell Push Press

Deltoid · Triceps Brachii

Dumbbell

Dumbbell Shoulder Press

Deltoid · Triceps Brachii

Dumbbell, Bench

Landmine Press

Deltoid

Barbell, Plate

Machine Shoulder Press

Deltoid · Triceps Brachii

Machine

Overhead Press

Deltoid · Triceps Brachii

Barbell

Parallel-Bar Dip

Triceps Brachii · Pectoralis Major

Pull-up bar, Bodyweight, Machine

Push Press

Deltoid · Triceps Brachii

Barbell, Plate

Seated Barbell Shoulder Press

Deltoid · Triceps Brachii

Barbell, Bench

Smith Machine Shoulder Press

Deltoid · Triceps Brachii

Smith machine, Bench

Triceps Dip

Triceps Brachii · Pectoralis Major

Bodyweight, Pull-up bar, Bench

Barbell Bent-Over Row

Latissimus Dorsi · Trapezius

Barbell, Plate

Chest-Supported Row

Latissimus Dorsi · Rhomboid Major

Dumbbell, Bench, Machine

Face Pull

Deltoid · Trapezius

Cable, Band

Inverted Row

Latissimus Dorsi · Rhomboid Major

Barbell, Bodyweight, Suspension

Machine Row

Latissimus Dorsi · Rhomboid Major

Machine

One-Arm Dumbbell Row

Latissimus Dorsi · Rhomboid Major

Dumbbell, Bench

Pendlay Row

Latissimus Dorsi · Trapezius

Barbell, Plate

Row

Latissimus Dorsi · Trapezius

Barbell, Dumbbell, Machine

Seated Cable Row

Latissimus Dorsi · Rhomboid Major

Cable, Machine

T-Bar Row

Latissimus Dorsi · Trapezius

Barbell, Machine, Plate

Assisted Pull-Up

Latissimus Dorsi · Teres Major

Pull-up bar, Bodyweight, Band

Chin-Up

Latissimus Dorsi · Biceps Brachii

Pull-up bar, Bodyweight

Close-Grip Lat Pulldown

Latissimus Dorsi · Teres Major

Cable, Machine

Lat Pulldown

Latissimus Dorsi · Teres Major

Cable, Machine

Machine Pulldown

Latissimus Dorsi · Teres Major

Machine, Plate

Neutral-Grip Lat Pulldown

Latissimus Dorsi · Teres Major

Cable, Machine

Neutral-Grip Pull-Up

Latissimus Dorsi · Brachialis

Pull-up bar, Bodyweight

Pull-Up

Latissimus Dorsi · Teres Major

Pull-up bar, Bodyweight

Upright Row

Deltoid · Upper Trapezius

Barbell

Weighted Pull-Up

Latissimus Dorsi · Teres Major

Pull-up bar, Bodyweight, Plate

Wide-Grip Pull-Up

Latissimus Dorsi · Teres Major

Pull-up bar, Bodyweight

Belt Squat

Vastus Lateralis · Vastus Medialis

Machine, Belt

Box Squat

Gluteus Maximus · Vastus Lateralis

Barbell, Bench

Front Squat

Vastus Lateralis · Vastus Medialis

Barbell

Goblet Squat

Vastus Lateralis · Vastus Medialis

Dumbbell, Kettlebell

Hack Squat

Vastus Lateralis · Vastus Medialis

Machine

High-Bar Back Squat

Vastus Lateralis · Vastus Medialis

Barbell

Leg Press

Vastus Lateralis · Vastus Medialis

Machine

Low-Bar Back Squat

Gluteus Maximus · Vastus Lateralis

Barbell

Overhead Squat

Vastus Lateralis · Vastus Medialis

Barbell

Pistol Squat

Vastus Lateralis · Vastus Medialis

Bodyweight

Sissy Squat

Vastus Lateralis · Vastus Medialis

Bodyweight

Smith Machine Squat

Vastus Lateralis · Vastus Medialis

Smith machine

Squat

Vastus Lateralis · Vastus Medialis

Barbell, Bodyweight

Back Extension

Erector Spinae · Gluteus Maximus

Bodyweight, Machine, Plate

Clean and Jerk

Gluteus Maximus · Vastus Lateralis

Barbell, Plate

Clean High Pull

Trapezius · Gluteus Maximus

Barbell, Plate

Deadlift

Gluteus Maximus · Erector Spinae

Barbell, Plate

Deficit Deadlift

Gluteus Maximus · Biceps Femoris

Barbell, Plate

Dumbbell Power Clean

Gluteus Maximus · Biceps Femoris

Dumbbell

Dumbbell Snatch

Gluteus Maximus · Biceps Femoris

Dumbbell

Glute Bridge

Gluteus Maximus

Bodyweight, Barbell, Plate

Good Morning

Biceps Femoris · Semitendinosus

Barbell

Hang Clean

Gluteus Maximus · Biceps Femoris

Barbell, Plate

Hang Power Clean

Gluteus Maximus · Biceps Femoris

Barbell, Plate

Hang Snatch

Gluteus Maximus · Biceps Femoris

Barbell, Plate

Hang Squat Clean

Gluteus Maximus · Vastus Lateralis

Barbell, Plate

High Pull

Trapezius · Gluteus Maximus

Barbell, Plate

Hip Thrust

Gluteus Maximus · Gluteus Medius

Barbell, Bench, Plate

Kettlebell Swing

Gluteus Maximus · Biceps Femoris

Kettlebell

Machine Hip Thrust

Gluteus Maximus · Gluteus Medius

Machine

Muscle Snatch

Trapezius · Deltoid

Barbell, Plate

Nordic Hamstring Curl

Biceps Femoris · Semitendinosus

Bodyweight

Power Clean

Gluteus Maximus · Biceps Femoris

Barbell, Plate

Power Clean and Jerk

Gluteus Maximus · Biceps Femoris

Barbell, Plate

Power Snatch

Gluteus Maximus · Biceps Femoris

Barbell, Plate

Rack Pull

Gluteus Maximus · Erector Spinae

Barbell, Plate

Romanian Deadlift

Biceps Femoris · Semitendinosus

Barbell, Plate

Single-Leg Deadlift

Biceps Femoris · Semitendinosus

Dumbbell, Kettlebell, Bodyweight

Snatch

Gluteus Maximus · Vastus Lateralis

Barbell, Plate

Snatch-Grip High Pull

Trapezius · Deltoid

Barbell, Plate

Stiff-Leg Deadlift

Biceps Femoris · Semitendinosus

Barbell, Plate

Sumo Deadlift

Gluteus Maximus · Adductor Magnus

Barbell, Plate

Trap-Bar Deadlift

Gluteus Maximus · Vastus Lateralis

Trap bar, Plate

Barbell Lunge

Rectus Femoris · Vastus Lateralis

Barbell

Bulgarian Split Squat

Rectus Femoris · Vastus Lateralis

Bodyweight, Dumbbell, Barbell

Curtsy Lunge

Gluteus Maximus · Gluteus Medius

Bodyweight, Dumbbell, Kettlebell

Deficit Reverse Lunge

Gluteus Maximus · Rectus Femoris

Bodyweight, Dumbbell, Barbell

Dumbbell Lunge

Rectus Femoris · Vastus Lateralis

Dumbbell

Forward Lunge

Rectus Femoris · Vastus Lateralis

Bodyweight, Dumbbell, Barbell

Lateral Lunge

Gluteus Maximus · Gluteus Medius

Bodyweight, Dumbbell, Kettlebell

Lunge

Gluteus Maximus · Rectus Femoris

Bodyweight, Dumbbell, Barbell

Reverse Lunge

Gluteus Maximus · Rectus Femoris

Bodyweight, Dumbbell, Barbell

Split Squat

Rectus Femoris · Vastus Lateralis

Bodyweight, Dumbbell, Barbell

Static Split Squat

Rectus Femoris · Vastus Lateralis

Bodyweight, Dumbbell, Barbell

Step-Up

Vastus Lateralis · Vastus Medialis

Dumbbell, Bodyweight, Bench

Walking Lunge

Gluteus Maximus · Rectus Femoris

Bodyweight, Dumbbell, Barbell

Dumbbell Farmers Carry

Flexor Digitorum Superficialis · Flexor Digitorum Profundus

Dumbbell

Farmers Carry

Flexor Digitorum Superficialis · Flexor Digitorum Profundus

Dumbbell, Kettlebell, Trap bar

Trap-Bar Farmers Carry

Flexor Digitorum Superficialis · Flexor Digitorum Profundus

Trap bar

Ab Wheel Rollout

Rectus Abdominis · Transversus Abdominis

Bodyweight

Cable Crunch

Rectus Abdominis

Cable, Machine

Crunch

Rectus Abdominis

Bodyweight

Dead Bug

Rectus Abdominis · Transversus Abdominis

Bodyweight

Floor Crunch

Rectus Abdominis

Bodyweight

Front Plank

Rectus Abdominis · Transversus Abdominis

Bodyweight

Hanging Leg Raise

Rectus Abdominis · Psoas Major

Pull-up bar, Bodyweight

Hollow Hold

Rectus Abdominis · Transversus Abdominis

Bodyweight

Leg Raise

Rectus Abdominis · Psoas Major

Bodyweight

Machine Crunch

Rectus Abdominis

Machine

Mountain Climber

Rectus Abdominis · Psoas Major

Bodyweight

Plank

Rectus Abdominis · Transversus Abdominis

Bodyweight

Side Plank

External Oblique · Internal Oblique

Bodyweight

Sit-Up

Rectus Abdominis

Bodyweight

Pallof Press

External Oblique · Internal Oblique

Cable, Band, Machine

Russian Twist

External Oblique · Internal Oblique

Bodyweight, Medicine ball, Dumbbell

Bar Triceps Pushdown

Triceps Brachii

Cable

Barbell Curl

Biceps Brachii

Barbell

Barbell Shrug

Trapezius

Barbell

Barbell Wrist Curl

Flexor Carpi Radialis · Flexor Carpi Ulnaris

Barbell, Bench

Behind-the-Back Wrist Curl

Flexor Carpi Radialis · Flexor Carpi Ulnaris

Barbell

Biceps Curl

Biceps Brachii · Brachialis

Barbell, Dumbbell, Cable

Bodyweight Standing Calf Raise

Gastrocnemius · Soleus

Bodyweight

Cable Crossover

Pectoralis Major

Cable, Machine

Cable Curl

Biceps Brachii

Cable

Cable Lateral Raise

Deltoid

Cable

Cable Rear Delt Fly

Deltoid

Cable

Cable Wrist Curl

Flexor Carpi Radialis · Flexor Carpi Ulnaris

Cable

Calf Raise

Gastrocnemius · Soleus

Bodyweight, Machine, Barbell

Chest Fly

Pectoralis Major

Dumbbell, Bench

Concentration Curl

Biceps Brachii

Dumbbell, Bench

Donkey Calf Raise

Gastrocnemius · Soleus

Machine, Bodyweight

Dumbbell Curl

Biceps Brachii

Dumbbell

Dumbbell Reverse Wrist Curl

Extensor Carpi Radialis Longus · Extensor Carpi Radialis Brevis

Dumbbell, Bench

Dumbbell Shrug

Trapezius

Dumbbell

Dumbbell Wrist Curl

Flexor Carpi Radialis · Flexor Carpi Ulnaris

Dumbbell, Bench

EZ-Bar Curl

Biceps Brachii

EZ bar

EZ-Bar Reverse Curl

Brachioradialis · Brachialis

EZ bar

Front Raise

Deltoid

Dumbbell

Hammer Curl

Brachioradialis · Brachialis

Dumbbell

Incline Dumbbell Curl

Biceps Brachii

Dumbbell, Bench

Lateral Raise

Deltoid

Dumbbell

Leg Curl

Biceps Femoris · Semitendinosus

Machine

Leg Extension

Vastus Lateralis · Vastus Medialis

Machine

Leg Press Calf Raise

Gastrocnemius · Soleus

Machine

Machine Lateral Raise

Deltoid

Machine

Overhead Cable Triceps Extension

Triceps Brachii

Cable

Overhead Dumbbell Triceps Extension

Triceps Brachii

Dumbbell, Bench

Pec Deck Machine

Pectoralis Major

Machine

Preacher Curl

Biceps Brachii · Brachialis

EZ bar, Barbell, Dumbbell

Rear Delt Fly

Deltoid

Dumbbell, Bench

Reverse Curl

Brachioradialis · Brachialis

Barbell, EZ bar, Dumbbell

Reverse Pec Deck

Deltoid

Machine

Reverse Wrist Curl

Extensor Carpi Radialis Longus · Extensor Carpi Radialis Brevis

Barbell, Dumbbell, Cable

Rope Triceps Pushdown

Triceps Brachii

Cable

Seated Calf Raise

Soleus

Machine

Seated Leg Curl

Biceps Femoris · Semimembranosus

Machine

Shrug

Trapezius

Barbell, Dumbbell, Trap bar

Single-Arm Straight-Arm Pulldown

Latissimus Dorsi · Teres Major

Cable

Single-Leg Donkey Calf Raise

Gastrocnemius · Soleus

Bodyweight, Machine

Single-Leg Dumbbell Calf Raise

Gastrocnemius · Soleus

Dumbbell, Plate

Single-Leg Leg Press Calf Raise

Gastrocnemius · Soleus

Machine

Single-Leg Seated Calf Raise

Soleus

Machine, Dumbbell

Skull Crusher

Triceps Brachii

EZ bar, Barbell, Dumbbell

Smith Machine Calf Raise

Gastrocnemius · Soleus

Smith machine, Plate

Spider Curl

Biceps Brachii

Dumbbell, EZ bar, Bench

Standing Barbell Calf Raise

Gastrocnemius · Soleus

Barbell, Plate

Standing Machine Calf Raise

Gastrocnemius · Soleus

Machine

Straight-Arm Pulldown

Latissimus Dorsi · Teres Major

Cable, Machine

Trap-Bar Shrug

Trapezius

Trap bar

Triceps Extension

Triceps Brachii

Dumbbell, Cable, EZ bar

Triceps Kickback

Triceps Brachii

Dumbbell, Cable, Bench

Wrist Curl

Flexor Carpi Radialis · Flexor Carpi Ulnaris

Barbell, Dumbbell, Cable

Wrist Roller

Flexor Carpi Radialis · Flexor Carpi Ulnaris

Plate, Barbell