Exercise library
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Browse 2,506 exercises by muscle, equipment, experience or goal. Every profile includes practical instructions and coaching guidance.
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All 33 muscle groups in the library
2,506 exercises
Neutral Grip Lat Pulldown
Vertical pulling drill building back and arm strength through full control.
Neutral-Grip Brachialis Pull-Up
Vertical pulling drill that develops back and arm strength using bodyweight, with emphasis on the biceps, latissimus muscles and upper back.
Neutral-Grip Pull-Up
Neutral-grip pull-up for lats with shoulder-friendly hand position.
Nordic Hamstring Curl
Advanced bodyweight hamstring curl emphasizing eccentric control.
On-Your-Back Quad Stretch
Controlled flexibility drill to improve comfortable range of motion.
One Arm Chin Up
Elite unilateral chin-up performed from a strict one-arm hang without assistance from the free hand or momentum.
One Arm Front Plank
Core-stability drill that develops bracing and positional control using bodyweight, with emphasis on the obliques and core.
One Arm Twisted Clean and Press
Landmine power exercise combining a unilateral clean, controlled hip-and-torso turn, and diagonal press.
One Half Locust
Prone unilateral anterior-chain stretch combining a held foot, lifted thigh, and gentle chest extension.
One Handed Hang
Grip and vertical-pull drill building shoulder control and upper-body strength.
One leg kickback (with bench support)
Accessory drill that develops controlled strength in the target muscles using bodyweight, with emphasis on the glutes.
One-Arm Bench Dip
Advanced unilateral bench dip using one supporting arm while the feet remain on the floor for balance and load control.
Open And Close The Gate
Mobility drill for restoring controlled range through the spine or hips.
Open Book Thoracic Rotation
Side-lying thoracic rotation drill.
Otis Sit Up
Weighted sit-up that finishes with a controlled overhead press of a plate or dumbbell.
Outside Leg Kick Push Up
Horizontal pressing drill that develops chest, shoulder, and triceps strength using bodyweight, with emphasis on the glutes, chest, triceps and shoulders.
Overhead Carry
Overhead loaded carry for shoulder and trunk stability.
Overhead Dumbbell Triceps Extension
Overhead dumbbell triceps extension that heavily loads the long head of the triceps.
Overhead Scapular CAR
Mobility drill for practicing joint range with smooth control.
Overhead Stretch
Controlled flexibility drill to improve comfortable range of motion.
Overhead Tricep Stretch with Band
Controlled flexibility drill to improve comfortable range of motion.
Pallof Press
Anti-rotation cable press for trunk control and hip stability.
Parallel Bar Dips
Compound parallel-bar dip for the triceps, chest, and front shoulders.
Parallel-Bar Bent-Knee Inverted Row
Horizontal pulling drill that develops back strength and scapular control using bodyweight, with emphasis on the latissimus muscles, upper back and biceps.