Exercises by muscle group
Every exercise names the muscles it works, primary and secondary, so each page below is a complete list for that muscle and nothing else.
Upper body
Biceps
Curls, chin-ups and rows for the front of the upper arm.
15 exercises →
Chest
Pressing and fly movements for the pectorals, from push-up progressions to heavy dumbbell and barbell presses.
27 exercises →
Lats
Pull-ups, pulldowns and rows for the latissimus dorsi, the widest muscle of the back.
22 exercises →
Shoulders
Overhead presses, raises and pike progressions for the deltoids.
40 exercises →
Triceps
Extensions, close-grip pressing and dip patterns for the back of the upper arm.
19 exercises →
Upper back
Rows, pull-aparts and face-pull patterns for the traps, rhomboids and rear shoulders.
22 exercises →
Lower body
Calves
Raise variations for the muscles that point your foot and spring you through every step.
9 exercises →
Glutes
Hip thrusts, bridges, hinges and deep single-leg work for the most powerful muscle group you own.
49 exercises →
Hamstrings
Hinges, deadlift patterns and bridge variations for the back of the thigh.
16 exercises →
Quads
Squats, lunges, split squats and step-ups for the front of the thigh.
36 exercises →