https://setkit.app/exercises/archer-push-up/ https://setkit.app/figures/exercises/archer-push-up.png Archer push-up demonstration figure A wide push-up where one arm bends and the other stays straight. Most of your weight on one side at a time. https://setkit.app/exercises/back-widow/ https://setkit.app/figures/exercises/back-widow.png Back Widow demonstration figure A rare equipment-free back exercise where you drive your elbows into the floor to lift your torso. https://setkit.app/exercises/band-calf-raise/ https://setkit.app/figures/exercises/band-calf-raise.png Band calf raise demonstration figure A standing calf raise working against the tension of a resistance band. https://setkit.app/exercises/band-chest-fly/ https://setkit.app/figures/exercises/band-chest-fly.png Band chest fly demonstration figure A standing fly against band tension. Isolates the chest with a resistance that peaks at the top of the squeeze. https://setkit.app/exercises/band-chest-press/ https://setkit.app/figures/exercises/band-chest-press.png Band chest press demonstration figure A standing press against band tension. Horizontal pressing anywhere you can anchor a band. https://setkit.app/exercises/band-curl/ https://setkit.app/figures/exercises/band-curl.png Band curl demonstration figure A biceps curl against a band you stand on. Hardest at the top, where a dumbbell is easiest, and kind to sore elbows. https://setkit.app/exercises/band-face-pull/ https://setkit.app/figures/exercises/band-face-pull.png Band face pull demonstration figure A high band pulled apart toward your forehead. High-rep work for the rear shoulders that suits a band better than any weight. https://setkit.app/exercises/band-front-squat/ https://setkit.app/figures/exercises/band-front-squat.png Band front squat demonstration figure A front-rack squat against band tension anchored under your feet. The upright torso of a barbell front squat, with a band that gets heaviest at lockout. https://setkit.app/exercises/band-hammer-curl/ https://setkit.app/figures/exercises/band-hammer-curl.png Band hammer curl demonstration figure A band curl with palms facing each other. Builds the forearm and the muscle beside the biceps, hardest at the top of the curl. https://setkit.app/exercises/band-lat-pulldown/ https://setkit.app/figures/exercises/band-lat-pulldown.png Band lat pulldown demonstration figure Kneel under a high anchor and pull the band down to your shoulders. Lat training with no bar to hang from. https://setkit.app/exercises/band-lateral-raise/ https://setkit.app/figures/exercises/band-lateral-raise.png Band lateral raise demonstration figure Stand on a band and sweep straight arms out to shoulder height. The tension climbs as you lift, so the hardest point matches the strongest point. https://setkit.app/exercises/band-leg-curl/ https://setkit.app/figures/exercises/band-leg-curl.png Band leg curl demonstration figure A standing hamstring curl against band tension, anchored on the floor in front of you. https://setkit.app/exercises/band-monster-walk/ https://setkit.app/figures/exercises/band-monster-walk.png Band monster walk demonstration figure A lateral walking exercise with a band around the ankles. A targeted burn for the gluteus medius and hip abductors. https://setkit.app/exercises/band-overhead-press/ https://setkit.app/figures/exercises/band-overhead-press.png Band overhead press demonstration figure Press band handles from your shoulders to overhead. Vertical pressing that is easy on the joints and packs away. https://setkit.app/exercises/band-overhead-triceps-extension/ https://setkit.app/figures/exercises/band-overhead-triceps-extension.png Band overhead triceps extension demonstration figure An overhead extension against band tension. Stretches the long head of the triceps with resistance that grows as you press. https://setkit.app/exercises/band-pallof-press/ https://setkit.app/figures/exercises/band-pallof-press.png Band Pallof press demonstration figure Press a band anchored to your side straight out and refuse to twist. Resisting rotation in its simplest form. https://setkit.app/exercises/band-plyo-push-up/ https://setkit.app/figures/exercises/band-plyo-push-up.png Band plyo push-up demonstration figure An explosive push-up with a band looped across your back, resisting the press hardest at the top. Loaded and explosive at the same time. https://setkit.app/exercises/band-pull-apart/ https://setkit.app/figures/exercises/band-pull-apart.png Band pull-apart demonstration figure Stretch a band across your chest. More posture and shoulder health per minute than anything else in the library. https://setkit.app/exercises/band-pull-through/ https://setkit.app/figures/exercises/band-pull-through.png Band pull-through demonstration figure A band anchored low behind you, pulled through your legs by your hips. A hinge that pulls backward instead of down, which makes the glutes obvious. https://setkit.app/exercises/band-row/ https://setkit.app/figures/exercises/band-row.png Band row demonstration figure A rowing pull against an anchored band. Upper-back training that travels anywhere. https://setkit.app/exercises/band-shrug/ https://setkit.app/figures/exercises/band-shrug.png Band shrug demonstration figure Shoulders lifted straight up against a band anchored under your feet. Trap work that packs into a bag. https://setkit.app/exercises/band-split-squat/ https://setkit.app/figures/exercises/band-split-squat.png Band split squat demonstration figure A stationary lunge loading the front leg with a resistance band. A solid unilateral leg builder when weights are not available. https://setkit.app/exercises/band-squat/ https://setkit.app/figures/exercises/band-squat.png Band squat demonstration figure A squat against band tension anchored under your feet and held at your shoulders. https://setkit.app/exercises/band-triceps-pushdown/ https://setkit.app/figures/exercises/band-triceps-pushdown.png Band triceps pushdown demonstration figure A band anchored high and pressed down to straight arms. The gentlest way to train triceps hard, with the tension highest where they are strongest. https://setkit.app/exercises/band-woodchop/ https://setkit.app/figures/exercises/band-woodchop.png Band woodchop demonstration figure Both hands pull a band diagonally across your body, from high on one side to low on the other. Rotation with real resistance. https://setkit.app/exercises/band-assisted-pull-up/ https://setkit.app/figures/exercises/band-assisted-pull-up.png Band-assisted pull-up demonstration figure A band carries some of your bodyweight so you can practice real pull-ups, through the full range, today. https://setkit.app/exercises/barbell-back-squat/ https://setkit.app/figures/exercises/barbell-back-squat.png Barbell back squat demonstration figure The squat that takes the most weight, and the centerpiece of most strength programs. https://setkit.app/exercises/barbell-bench-press/ https://setkit.app/figures/exercises/barbell-bench-press.png Barbell bench press demonstration figure The pressing lift everything else gets measured against, and the heaviest way to load the chest, shoulders and triceps. https://setkit.app/exercises/barbell-calf-raise/ https://setkit.app/figures/exercises/barbell-calf-raise.png Barbell calf raise demonstration figure A heavy standing calf raise. The most direct way to load the calves for serious strength and size. https://setkit.app/exercises/barbell-curl/ https://setkit.app/figures/exercises/barbell-curl.png Barbell curl demonstration figure The biceps curl with both hands on one bar. The heaviest strict curl you can load. https://setkit.app/exercises/barbell-deadlift/ https://setkit.app/figures/exercises/barbell-deadlift.png Barbell deadlift demonstration figure Lift a loaded bar from the floor to standing. The simplest description of strength there is. https://setkit.app/exercises/barbell-front-squat/ https://setkit.app/figures/exercises/barbell-front-squat.png Barbell front squat demonstration figure A squat with the bar racked on the front of the shoulders. The upright torso shifts the work to the quads and the upper back. https://setkit.app/exercises/barbell-lunge/ https://setkit.app/figures/exercises/barbell-lunge.png Barbell lunge demonstration figure A forward lunge with a barbell racked across your shoulders. It builds immense leg strength while challenging your core and balance. https://setkit.app/exercises/barbell-overhead-press/ https://setkit.app/figures/exercises/barbell-overhead-press.png Barbell overhead press demonstration figure The standing press. Bar from your shoulders to straight arms overhead, with your whole body braced underneath it. https://setkit.app/exercises/barbell-overhead-squat/ https://setkit.app/figures/exercises/barbell-overhead-squat.png Barbell overhead squat demonstration figure A squat with the bar locked out above your head. It exposes every stiff ankle, hip and shoulder you have, and it does that at very light weight. https://setkit.app/exercises/barbell-overhead-triceps-extension/ https://setkit.app/figures/exercises/barbell-overhead-triceps-extension.png Barbell overhead triceps extension demonstration figure A bar lowered behind your head and pressed back up, elbows held high. The overhead position trains the long head of the triceps through its full stretch. https://setkit.app/exercises/barbell-push-press/ https://setkit.app/figures/exercises/barbell-push-press.png Barbell push press demonstration figure An overhead press started by a dip and drive of the legs. Moves more weight overhead than a strict press, building total-body power. https://setkit.app/exercises/barbell-reverse-curl/ https://setkit.app/figures/exercises/barbell-reverse-curl.png Barbell reverse curl demonstration figure A curl with an overhand grip on the bar. It shifts the work onto the forearm and the muscle under the biceps. https://setkit.app/exercises/barbell-reverse-lunge/ https://setkit.app/figures/exercises/barbell-reverse-lunge.png Barbell reverse lunge demonstration figure A heavy reverse lunge with a barbell racked across your shoulders. It demands a highly braced core to keep the spine neutral under load. https://setkit.app/exercises/barbell-rollout/ https://setkit.app/figures/exercises/barbell-rollout.png Barbell rollout demonstration figure Roll out on a loaded barbell to challenge your core's ability to resist extension under extreme leverage. https://setkit.app/exercises/barbell-romanian-deadlift/ https://setkit.app/figures/exercises/barbell-romanian-deadlift.png Barbell Romanian deadlift demonstration figure The hip hinge loaded with a bar. More weight than the dumbbells allow, through the same hamstring range. https://setkit.app/exercises/barbell-row/ https://setkit.app/figures/exercises/barbell-row.png Barbell row demonstration figure A two-arm row with the bar, bent forward at the hips. Heavy back work that also loads the glutes and hamstrings. https://setkit.app/exercises/barbell-shrug/ https://setkit.app/figures/exercises/barbell-shrug.png Barbell shrug demonstration figure A loaded bar held at arm's length in front of the thighs, shoulders lifted straight toward the ears. The heaviest way to train the upper traps. https://setkit.app/exercises/barbell-sit-up/ https://setkit.app/figures/exercises/barbell-sit-up.png Barbell sit-up demonstration figure A full sit-up with a barbell held straight over the chest and pushed to the ceiling. Heavy core work that demands shoulder stability. https://setkit.app/exercises/barbell-spider-curl/ https://setkit.app/figures/exercises/barbell-spider-curl.png Barbell spider curl demonstration figure A two-hand curl with the bar, done lying chest-down on an incline bench so the biceps get no help from the hips. https://setkit.app/exercises/barbell-upright-row/ https://setkit.app/figures/exercises/barbell-upright-row.png Barbell upright row demonstration figure The bar pulled straight up the front of your body to chest height, elbows leading high and wide. The heaviest way to load a vertical pull for the shoulders and traps. https://setkit.app/exercises/barbell-walking-lunge/ https://setkit.app/figures/exercises/barbell-walking-lunge.png Barbell walking lunge demonstration figure A forward lunge with a barbell on your back, where you continually step forward into the next rep to cover distance. https://setkit.app/exercises/bear-crawl/ https://setkit.app/figures/exercises/bear-crawl.png Bear crawl demonstration figure A crawl on hands and feet with your knees hovering just off the floor. A plank that moves, loading the shoulders and trunk every step. https://setkit.app/exercises/bench-dip/ https://setkit.app/figures/exercises/bench-dip.png Bench dip demonstration figure Hands behind you on a bench, lowering your bodyweight. Heavy triceps work that needs its range kept honest. https://setkit.app/exercises/bench-pike-push-up/ https://setkit.app/figures/exercises/bench-pike-push-up.png Bench pike push-up demonstration figure A pike push-up with your hands elevated on a bench. Shallows the angle to make the overhead press manageable for beginners. https://setkit.app/exercises/bicycle-crunch/ https://setkit.app/figures/exercises/bicycle-crunch.png Bicycle crunch demonstration figure An alternating knee-to-opposite-shoulder crunch. The twisting core work most floor training skips, run as a continuous cycle. https://setkit.app/exercises/bodyweight-squat/ https://setkit.app/figures/exercises/bodyweight-squat.png Bodyweight squat demonstration figure The basic lower-body movement. A full bend of the knees and hips, no equipment, useful forever. https://setkit.app/exercises/bulgarian-split-squat/ https://setkit.app/figures/exercises/bulgarian-split-squat.png Bulgarian split squat demonstration figure A split squat with your rear foot up on a bench. The hardest single-leg exercise most people can do. https://setkit.app/exercises/burpee/ https://setkit.app/figures/exercises/burpee.png Burpee demonstration figure Floor to plank to jump. The whole body working the whole time, and the most famous conditioning exercise there is. https://setkit.app/exercises/calf-raise/ https://setkit.app/figures/exercises/calf-raise.png Calf raise demonstration figure Heels up, pause, heels down slowly. The direct way to train calves that every other exercise only passes through. https://setkit.app/exercises/chest-supported-dumbbell-row/ https://setkit.app/figures/exercises/chest-supported-dumbbell-row.png Chest-supported dumbbell row demonstration figure A row with your chest on an incline bench. Removing the lower back and any momentum leaves the back nowhere to hide. https://setkit.app/exercises/chest-supported-rear-delt-fly/ https://setkit.app/figures/exercises/chest-supported-rear-delt-fly.png Chest-supported rear delt fly demonstration figure A rear delt fly done face down on an incline bench. The same work as the bent-over version with no way to cheat. https://setkit.app/exercises/chin-up/ https://setkit.app/figures/exercises/chin-up.png Chin-up demonstration figure A pull-up with your palms facing you. The same movement with more biceps, and usually easier to earn first. https://setkit.app/exercises/close-grip-bench-press/ https://setkit.app/figures/exercises/close-grip-bench-press.png Close-grip bench press demonstration figure A bench press with the hands narrowed to shoulder width. The heaviest triceps exercise there is. https://setkit.app/exercises/copenhagen-plank/ https://setkit.app/figures/exercises/copenhagen-plank.png Copenhagen plank demonstration figure A side plank with your top foot on a bench and nothing under the bottom leg. The inner thigh holds you up. https://setkit.app/exercises/cossack-squat/ https://setkit.app/figures/exercises/cossack-squat.png Cossack squat demonstration figure A deep side-to-side squat, shifting from one bent leg to one straight leg. Leg strength and hip range in one movement. https://setkit.app/exercises/dead-bug/ https://setkit.app/figures/exercises/dead-bug.png Dead bug demonstration figure Opposite arm and leg reach out while your back stays pressed to the floor. Core control with no strain at all. https://setkit.app/exercises/dead-hang/ https://setkit.app/figures/exercises/dead-hang.png Dead hang demonstration figure Hang from the bar with straight arms. Grip, shoulders and patience, trained by holding still. https://setkit.app/exercises/decline-push-up/ https://setkit.app/figures/exercises/decline-push-up.png Decline push-up demonstration figure Feet raised, hands on the floor. A harder push-up that puts more of the work into the upper chest and shoulders. https://setkit.app/exercises/diamond-push-up/ https://setkit.app/figures/exercises/diamond-push-up.png Diamond push-up demonstration figure A push-up with your hands together under your chest. The strongest bodyweight triceps exercise available. https://setkit.app/exercises/doorway-biceps-curl/ https://setkit.app/figures/exercises/doorway-biceps-curl.png Doorway biceps curl demonstration figure A bodyweight curl using a doorframe. The perfect zero-equipment biceps isolation. https://setkit.app/exercises/doorway-row/ https://setkit.app/figures/exercises/doorway-row.png Doorway row demonstration figure A bodyweight row performed by leaning away from a doorframe. The ultimate beginner horizontal pull. https://setkit.app/exercises/double-kettlebell-front-squat/ https://setkit.app/figures/exercises/double-kettlebell-front-squat.png Double kettlebell front squat demonstration figure A squat holding two kettlebells in the rack position. Demands high core bracing and builds the quads. https://setkit.app/exercises/dumbbell-arnold-press/ https://setkit.app/figures/exercises/dumbbell-arnold-press.png Dumbbell Arnold press demonstration figure An overhead press that starts with your palms facing you and rotates on the way up, covering the front and side of the shoulder. https://setkit.app/exercises/dumbbell-bench-press/ https://setkit.app/figures/exercises/dumbbell-bench-press.png Dumbbell bench press demonstration figure Pressing two separate weights from a bench. More range of motion and more balancing work than the barbell version. https://setkit.app/exercises/dumbbell-calf-raise/ https://setkit.app/figures/exercises/dumbbell-calf-raise.png Dumbbell calf raise demonstration figure A loaded standing calf raise using dumbbells. A simple way to overload the calves without a rack. https://setkit.app/exercises/dumbbell-concentration-curl/ https://setkit.app/figures/exercises/dumbbell-concentration-curl.png Dumbbell concentration curl demonstration figure A seated, braced bicep curl. The strictest isolation available because momentum is completely removed. https://setkit.app/exercises/dumbbell-curl/ https://setkit.app/figures/exercises/dumbbell-curl.png Dumbbell curl demonstration figure The biceps curl. Simple and direct, and done strictly it is still the best arm builder there is. https://setkit.app/exercises/dumbbell-deadlift/ https://setkit.app/figures/exercises/dumbbell-deadlift.png Dumbbell deadlift demonstration figure An approachable deadlift with the weights beside your feet. Part squat and part hinge, and the place to learn lifting from the floor. https://setkit.app/exercises/dumbbell-floor-fly/ https://setkit.app/figures/exercises/dumbbell-floor-fly.png Dumbbell floor fly demonstration figure A wide arc on the floor. The ground acts as a hard stop to protect the shoulder from stretching too deep. https://setkit.app/exercises/dumbbell-floor-press/ https://setkit.app/figures/exercises/dumbbell-floor-press.png Dumbbell floor press demonstration figure A bench press done on the floor. The ground stops your arms early, which keeps the shoulders out of trouble. https://setkit.app/exercises/dumbbell-fly/ https://setkit.app/figures/exercises/dumbbell-fly.png Dumbbell fly demonstration figure A wide arc with almost straight arms. The only chest exercise here that works the chest without help from the triceps. https://setkit.app/exercises/dumbbell-front-raise/ https://setkit.app/figures/exercises/dumbbell-front-raise.png Dumbbell front raise demonstration figure A straight-arm raise to shoulder height. Direct work for the front of the shoulder, and the raise most people need least. https://setkit.app/exercises/dumbbell-front-squat/ https://setkit.app/figures/exercises/dumbbell-front-squat.png Dumbbell front squat demonstration figure A squat with a dumbbell resting on each shoulder. Front-loaded like a barbell front squat, with no rack needed. https://setkit.app/exercises/dumbbell-hammer-curl/ https://setkit.app/figures/exercises/dumbbell-hammer-curl.png Dumbbell hammer curl demonstration figure A curl with your palms facing each other. It builds the forearm and the muscle under the biceps that adds visible width. https://setkit.app/exercises/dumbbell-lateral-raise/ https://setkit.app/figures/exercises/dumbbell-lateral-raise.png Dumbbell lateral raise demonstration figure Light weights raised out to the sides. The direct way to train the side of the shoulder, which pressing misses. https://setkit.app/exercises/dumbbell-lunge/ https://setkit.app/figures/exercises/dumbbell-lunge.png Dumbbell lunge demonstration figure A forward lunge loaded with dumbbells. It challenges your lower body to decelerate forward momentum, building strong quads and glutes. https://setkit.app/exercises/dumbbell-overhead-carry/ https://setkit.app/figures/exercises/dumbbell-overhead-carry.png Dumbbell overhead carry demonstration figure Walking with one dumbbell locked out overhead, which asks the shoulder to hold the weight up and the trunk to stop you leaning. https://setkit.app/exercises/dumbbell-pullover/ https://setkit.app/figures/exercises/dumbbell-pullover.png Dumbbell pullover demonstration figure Lying on a bench, one dumbbell in both hands arcs from over your chest to behind your head. Lats and chest through a long stretch. https://setkit.app/exercises/dumbbell-push-press/ https://setkit.app/figures/exercises/dumbbell-push-press.png Dumbbell push press demonstration figure An overhead press started by a dip and drive of the legs, so you can put more weight overhead than your shoulders alone could press. https://setkit.app/exercises/dumbbell-rear-delt-fly/ https://setkit.app/figures/exercises/dumbbell-rear-delt-fly.png Dumbbell rear delt fly demonstration figure A bent-over fly with light dumbbells. Direct work for the back of the shoulder, which pressing never reaches. https://setkit.app/exercises/dumbbell-reverse-lunge/ https://setkit.app/figures/exercises/dumbbell-reverse-lunge.png Dumbbell reverse lunge demonstration figure A reverse lunge loaded with dumbbells. It demands more stability than a barbell lunge and lets you fail safely just by dropping the weights. https://setkit.app/exercises/dumbbell-romanian-deadlift/ https://setkit.app/figures/exercises/dumbbell-romanian-deadlift.png Dumbbell Romanian deadlift demonstration figure The hip hinge under load. Hamstrings and glutes stretched and strengthened through their full range. https://setkit.app/exercises/dumbbell-row/ https://setkit.app/figures/exercises/dumbbell-row.png Dumbbell row demonstration figure One hand braced on a bench, the other arm rowing. The standard heavy builder for the lats and upper back. https://setkit.app/exercises/dumbbell-shoulder-press/ https://setkit.app/figures/exercises/dumbbell-shoulder-press.png Dumbbell shoulder press demonstration figure Pressing weights from your shoulders to overhead. The main builder of shoulder strength and size. https://setkit.app/exercises/dumbbell-shrug/ https://setkit.app/figures/exercises/dumbbell-shrug.png Dumbbell shrug demonstration figure Heavy dumbbells at your sides, shoulders straight up toward your ears. Direct work for the upper traps. https://setkit.app/exercises/dumbbell-side-bend/ https://setkit.app/figures/exercises/dumbbell-side-bend.png Dumbbell side bend demonstration figure One dumbbell hanging at your side, bending sideways and standing back up. Direct, loadable work for the muscles down the side of your trunk. https://setkit.app/exercises/dumbbell-snatch/ https://setkit.app/figures/exercises/dumbbell-snatch.png Dumbbell snatch demonstration figure One continuous pull that takes a dumbbell from the floor to overhead in one arm, trained for power and for conditioning. https://setkit.app/exercises/dumbbell-spider-curl/ https://setkit.app/figures/exercises/dumbbell-spider-curl.png Dumbbell spider curl demonstration figure A curl done lying chest-down on an incline bench with the arms hanging straight below the shoulders. The bench takes the swing out. https://setkit.app/exercises/dumbbell-thruster/ https://setkit.app/figures/exercises/dumbbell-thruster.png Dumbbell thruster demonstration figure A front squat running straight into an overhead press. The most work per rep in the library, and the fastest way to run out of breath. https://setkit.app/exercises/dumbbell-triceps-extension/ https://setkit.app/figures/exercises/dumbbell-triceps-extension.png Dumbbell triceps extension demonstration figure One dumbbell held overhead in both hands. It stretches the part of the triceps that runs up past your shoulder. https://setkit.app/exercises/dumbbell-upright-row/ https://setkit.app/figures/exercises/dumbbell-upright-row.png Dumbbell upright row demonstration figure Two dumbbells pulled straight up the front of your body to chest height, with your elbows leading high and wide. Loaded work for the shoulders and traps. https://setkit.app/exercises/dumbbell-z-press/ https://setkit.app/figures/exercises/dumbbell-z-press.png Dumbbell Z-press demonstration figure A dumbbell overhead press done sitting on the floor with your legs straight out in front. No leg drive and no back support. https://setkit.app/exercises/farmers-carry/ https://setkit.app/figures/exercises/farmers-carry.png Farmer's carry demonstration figure Pick up heavy weights and walk. The simplest exercise in strength training, and it trains almost everything. https://setkit.app/exercises/floor-triceps-extension/ https://setkit.app/figures/exercises/floor-triceps-extension.png Floor triceps extension demonstration figure A bodyweight extension pushing your body away from the floor. Heavy, scalable triceps isolation. https://setkit.app/exercises/frog-pump/ https://setkit.app/figures/exercises/frog-pump.png Frog pump demonstration figure A glute bridge with the soles of your feet together and your knees dropped out wide. The position takes the hamstrings out and leaves the glutes to do the lifting. https://setkit.app/exercises/front-lever/ https://setkit.app/figures/exercises/front-lever.png Front lever demonstration figure An advanced isometric hold where you hang from a bar and lift your entire body parallel to the floor. https://setkit.app/exercises/glute-bridge/ https://setkit.app/figures/exercises/glute-bridge.png Glute bridge demonstration figure Lifting your hips while lying on your back. The simplest way to learn what working glutes actually feel like. https://setkit.app/exercises/goblet-squat/ https://setkit.app/figures/exercises/goblet-squat.png Goblet squat demonstration figure A squat holding one weight at your chest. The fastest way to learn good squat form and add weight to it. https://setkit.app/exercises/good-morning/ https://setkit.app/figures/exercises/good-morning.png Good morning demonstration figure A hip hinge with the bar on your back. Hamstrings and glutes do the lifting while the back holds the line. https://setkit.app/exercises/handstand-push-up/ https://setkit.app/figures/exercises/handstand-push-up.png Handstand push-up demonstration figure A press done upside down against a wall, moving your whole bodyweight overhead. The top of the bodyweight pressing ladder. https://setkit.app/exercises/hanging-knee-raise/ https://setkit.app/figures/exercises/hanging-knee-raise.png Hanging knee raise demonstration figure A hanging leg raise with your knees bent. The same movement made much easier, and the sensible way into hanging core work. https://setkit.app/exercises/hanging-leg-raise/ https://setkit.app/figures/exercises/hanging-leg-raise.png Hanging leg raise demonstration figure Hang from the bar and raise your legs. Core training with no floor to help you and a real demand on your grip. https://setkit.app/exercises/hip-thrust/ https://setkit.app/figures/exercises/hip-thrust.png Hip thrust demonstration figure Shoulders on a bench, hips driving up. The biggest range and the heaviest load you can give the glutes directly. https://setkit.app/exercises/hollow-hold/ https://setkit.app/figures/exercises/hollow-hold.png Hollow hold demonstration figure The gymnastics trunk position. Your shoulders and legs hover while your lower back stays pressed to the floor. https://setkit.app/exercises/incline-barbell-bench-press/ https://setkit.app/figures/exercises/incline-barbell-bench-press.png Incline barbell bench press demonstration figure The bench press on a tilted bench. The heaviest way to load the upper chest, with the barbell's usual risks. https://setkit.app/exercises/incline-dumbbell-bench-press/ https://setkit.app/figures/exercises/incline-dumbbell-bench-press.png Incline dumbbell bench press demonstration figure A press from a bench tilted back about 30°, aimed at the upper chest that flat pressing tends to miss. https://setkit.app/exercises/incline-dumbbell-curl/ https://setkit.app/figures/exercises/incline-dumbbell-curl.png Incline dumbbell curl demonstration figure A curl lying back on a tilted bench so your arms hang behind you. The biceps loaded at a stretch no standing curl reaches. https://setkit.app/exercises/incline-dumbbell-fly/ https://setkit.app/figures/exercises/incline-dumbbell-fly.png Incline dumbbell fly demonstration figure A fly on a tilted bench. The chest working on its own, at the angle that hits the upper fibers. https://setkit.app/exercises/incline-dumbbell-triceps-extension/ https://setkit.app/figures/exercises/incline-dumbbell-triceps-extension.png Incline dumbbell triceps extension demonstration figure Lying back on a tilted bench and lowering the weights past your head. The same stretch as an overhead extension, without balancing it. https://setkit.app/exercises/incline-push-up/ https://setkit.app/figures/exercises/incline-push-up.png Incline push-up demonstration figure A push-up with your hands raised on a bench, table or wall. The sensible way to build toward the full version. https://setkit.app/exercises/jump-lunge/ https://setkit.app/figures/exercises/jump-lunge.png Jump lunge demonstration figure A lunge that switches legs in the air. Explosive single-leg power and merciless conditioning. https://setkit.app/exercises/jump-squat/ https://setkit.app/figures/exercises/jump-squat.png Jump squat demonstration figure A squat that leaves the ground. Explosive leg power and hard conditioning in one movement. https://setkit.app/exercises/jumping-jack/ https://setkit.app/figures/exercises/jumping-jack.png Jumping jack demonstration figure The classic warm-up jump. Simple coordination and real heart-rate work with no equipment. https://setkit.app/exercises/kettlebell-clean/ https://setkit.app/figures/exercises/kettlebell-clean.png Kettlebell clean demonstration figure A hip-driven pull that lands the bell softly at your shoulder. The skill every kettlebell press and squat starts from. https://setkit.app/exercises/kettlebell-curl/ https://setkit.app/figures/exercises/kettlebell-curl.png Kettlebell curl demonstration figure A biceps curl with a kettlebell in each hand. The weight hangs below your fist, so the bottom of the curl is loaded where a dumbbell goes light. https://setkit.app/exercises/kettlebell-deadlift/ https://setkit.app/figures/exercises/kettlebell-deadlift.png Kettlebell deadlift demonstration figure Lift a single kettlebell from between your feet to standing. The cheapest way to learn the hinge that every other kettlebell lift is built on. https://setkit.app/exercises/kettlebell-farmers-carry/ https://setkit.app/figures/exercises/kettlebell-farmers-carry.png Kettlebell farmer's carry demonstration figure Pick up heavy kettlebells and walk. The simplest exercise in strength training, and it trains almost everything. https://setkit.app/exercises/kettlebell-floor-press/ https://setkit.app/figures/exercises/kettlebell-floor-press.png Kettlebell floor press demonstration figure A floor press with kettlebells racked at the shoulders. The floor shortens the range and the bells add a wrist you have to keep straight. https://setkit.app/exercises/kettlebell-front-raise/ https://setkit.app/figures/exercises/kettlebell-front-raise.png Kettlebell front raise demonstration figure Both hands on the horns of one kettlebell, raised with straight arms to shoulder height. Direct work for the front of the shoulder. https://setkit.app/exercises/kettlebell-goblet-squat/ https://setkit.app/figures/exercises/kettlebell-goblet-squat.png Kettlebell goblet squat demonstration figure A squat holding a kettlebell at your chest. The fastest way to learn good squat form and add weight to it. https://setkit.app/exercises/kettlebell-halo/ https://setkit.app/figures/exercises/kettlebell-halo.png Kettlebell halo demonstration figure A circular movement around the head holding a kettlebell by the horns. Great for shoulder mobility and core stability. https://setkit.app/exercises/kettlebell-lunge/ https://setkit.app/figures/exercises/kettlebell-lunge.png Kettlebell lunge demonstration figure A forward lunge loaded with kettlebells. It challenges your lower body to decelerate forward momentum, building strong quads and glutes. https://setkit.app/exercises/kettlebell-overhead-carry/ https://setkit.app/figures/exercises/kettlebell-overhead-carry.png Kettlebell overhead carry demonstration figure Walking with one kettlebell locked out overhead, where the bell rests behind the wrist and pulls the arm backward with every step. https://setkit.app/exercises/kettlebell-rear-delt-fly/ https://setkit.app/figures/exercises/kettlebell-rear-delt-fly.png Kettlebell rear delt fly demonstration figure A bent-over fly with a light kettlebell in each hand. Direct work for the back of the shoulder, using the bells you already own. https://setkit.app/exercises/kettlebell-reverse-lunge/ https://setkit.app/figures/exercises/kettlebell-reverse-lunge.png Kettlebell reverse lunge demonstration figure A reverse lunge loaded with kettlebells. It demands more stability than a barbell lunge and lets you fail safely just by dropping the weights. https://setkit.app/exercises/kettlebell-row/ https://setkit.app/figures/exercises/kettlebell-row.png Kettlebell row demonstration figure One hand braced on a bench, the other arm rowing a kettlebell. A heavy builder for the lats and upper back. https://setkit.app/exercises/kettlebell-shrug/ https://setkit.app/figures/exercises/kettlebell-shrug.png Kettlebell shrug demonstration figure A kettlebell hanging from each hand, shoulders lifted straight up. Trap work using the kettlebells already on your floor. https://setkit.app/exercises/kettlebell-single-arm-press/ https://setkit.app/figures/exercises/kettlebell-single-arm-press.png Kettlebell single-arm press demonstration figure A strict overhead press with one bell held at the shoulder. The lopsided load makes your trunk work as hard as your shoulder. https://setkit.app/exercises/kettlebell-snatch/ https://setkit.app/figures/exercises/kettlebell-snatch.png Kettlebell snatch demonstration figure One continuous pull from between your legs to straight overhead. The hardest thing you can do with a single bell. https://setkit.app/exercises/kettlebell-spider-curl/ https://setkit.app/figures/exercises/kettlebell-spider-curl.png Kettlebell spider curl demonstration figure A curl done lying chest-down on an incline bench with a kettlebell in each hand, where the bell hangs behind the hand and pulls at the grip. https://setkit.app/exercises/kettlebell-suitcase-carry/ https://setkit.app/figures/exercises/kettlebell-suitcase-carry.png Kettlebell suitcase carry demonstration figure A farmer's carry with one kettlebell instead of two. Walking tall while the load tries to fold you sideways. https://setkit.app/exercises/kettlebell-swing/ https://setkit.app/figures/exercises/kettlebell-swing.png Kettlebell swing demonstration figure A fast, powerful hip hinge. Explosive power and hard conditioning from a single kettlebell. https://setkit.app/exercises/kettlebell-triceps-extension/ https://setkit.app/figures/exercises/kettlebell-triceps-extension.png Kettlebell triceps extension demonstration figure One kettlebell held by the horns overhead in both hands. It stretches the part of the triceps that runs up past your shoulder. https://setkit.app/exercises/kettlebell-upright-row/ https://setkit.app/figures/exercises/kettlebell-upright-row.png Kettlebell upright row demonstration figure A kettlebell held in both hands and pulled up the midline to chest height, elbows leading high. A vertical pull for the shoulders and traps from a single bell. https://setkit.app/exercises/kettlebell-z-press/ https://setkit.app/figures/exercises/kettlebell-z-press.png Kettlebell Z-press demonstration figure A kettlebell overhead press done sitting on the floor with your legs straight out in front. No leg drive and no back support. https://setkit.app/exercises/kneeling-pike-push-up/ https://setkit.app/figures/exercises/kneeling-pike-push-up.png Kneeling Pike Push-up demonstration figure A beginner-friendly vertical push that drops the knees to the floor to reduce leverage on the shoulders. https://setkit.app/exercises/l-sit-hang/ https://setkit.app/figures/exercises/l-sit-hang.png L-sit hang demonstration figure Hang from the bar and hold your straight legs out level with your hips. A brutal core hold with a grip test attached. https://setkit.app/exercises/lateral-lunge/ https://setkit.app/figures/exercises/lateral-lunge.png Lateral lunge demonstration figure A lunge taken sideways instead of forward. The simplest way to train the one direction almost every program ignores. https://setkit.app/exercises/leaning-single-arm-lateral-raise/ https://setkit.app/figures/exercises/leaning-single-arm-lateral-raise.png Leaning single-arm lateral raise demonstration figure A lateral raise done holding a fixed post and leaning away from it. The lean loads the side of the shoulder from the very first inch of the rep. https://setkit.app/exercises/lying-leg-raise/ https://setkit.app/figures/exercises/lying-leg-raise.png Lying leg raise demonstration figure Legs from the floor to vertical and back down. Only as good as how slowly you lower them. https://setkit.app/exercises/mountain-climber/ https://setkit.app/figures/exercises/mountain-climber.png Mountain climber demonstration figure Running in a plank position. A conditioning staple that keeps your trunk honest at speed. https://setkit.app/exercises/negative-pull-up/ https://setkit.app/figures/exercises/negative-pull-up.png Negative pull-up demonstration figure Skip the way up and train the way down. Slow lowering that builds exactly the strength a pull-up needs. https://setkit.app/exercises/nordic-curl-negative/ https://setkit.app/figures/exercises/nordic-curl-negative.png Nordic curl negative demonstration figure A kneeling fall forward held back entirely by the hamstrings. Very hard, very effective, and done only on the way down. https://setkit.app/exercises/pike-push-up/ https://setkit.app/figures/exercises/pike-push-up.png Pike push-up demonstration figure A push-up folded at the hips so you press your bodyweight overhead. The bodyweight route to shoulder strength. https://setkit.app/exercises/pistol-squat/ https://setkit.app/figures/exercises/pistol-squat.png Pistol squat demonstration figure A full squat on one leg with the other held out in front. The hardest bodyweight leg exercise, and as much balance as strength. https://setkit.app/exercises/plank/ https://setkit.app/figures/exercises/plank.png Plank demonstration figure The basic trunk hold. Learn to keep your body rigid and straight while gravity tries to bend it. https://setkit.app/exercises/plank-lateral-raise/ https://setkit.app/figures/exercises/plank-lateral-raise.png Plank lateral raise demonstration figure A lateral raise performed from a plank position. Hits the rear and lateral deltoids using just your bodyweight. https://setkit.app/exercises/pogo-jump/ https://setkit.app/figures/exercises/pogo-jump.png Pogo jump demonstration figure Continuous, stiff-legged rebounding jumps. Builds ankle stiffness and explosive calf power. https://setkit.app/exercises/pull-up/ https://setkit.app/figures/exercises/pull-up.png Pull-up demonstration figure Hang from a bar with straight arms and pull your chin above it. The clearest test of upper-body pulling strength. https://setkit.app/exercises/push-up/ https://setkit.app/figures/exercises/push-up.png Push-up demonstration figure The basic horizontal press. Chest, shoulders and triceps trained anywhere, with a plank built into every rep. https://setkit.app/exercises/renegade-row/ https://setkit.app/figures/exercises/renegade-row.png Renegade row demonstration figure A plank on two dumbbells, rowing one at a time. Trunk work that resists twisting, combined with upper-back training. https://setkit.app/exercises/reverse-lunge/ https://setkit.app/figures/exercises/reverse-lunge.png Reverse lunge demonstration figure Step back, lower, and drive up. The kindest lunge for knees and balance, working one leg at a time. https://setkit.app/exercises/reverse-nordic-curl/ https://setkit.app/figures/exercises/reverse-nordic-curl.png Reverse nordic curl demonstration figure A slow lean backward from kneeling, held up by the quads alone. It trains the front of the thigh through a long stretch with no weight at all. https://setkit.app/exercises/scapular-pull-up/ https://setkit.app/figures/exercises/scapular-pull-up.png Scapular pull-up demonstration figure From a dead hang, pull your shoulder blades down so your body rises a few inches with straight arms. The first inch of every pull-up. https://setkit.app/exercises/seated-calf-raise/ https://setkit.app/figures/exercises/seated-calf-raise.png Seated calf raise demonstration figure A bent-knee calf raise with weight on the knees. Targets the underlying soleus muscle because the knee is bent. https://setkit.app/exercises/side-plank/ https://setkit.app/figures/exercises/side-plank.png Side plank demonstration figure A plank turned on its side. The obliques and the outside of the hip do the work instead. https://setkit.app/exercises/single-leg-bench-hip-thrust/ https://setkit.app/figures/exercises/single-leg-bench-hip-thrust.png Single-leg bench hip thrust demonstration figure A hip thrust with one foot on the floor and the other leg held straight. Twice the load on the working glute, at the biggest range the hip thrust already gives you. https://setkit.app/exercises/single-leg-calf-raise/ https://setkit.app/figures/exercises/single-leg-calf-raise.png Single-leg calf raise demonstration figure One calf carrying all your bodyweight. Double the load, and an honest look at each side. https://setkit.app/exercises/single-leg-glute-bridge/ https://setkit.app/figures/exercises/single-leg-glute-bridge.png Single-leg glute bridge demonstration figure The glute bridge on one leg. Double the load on the working side, and an honest test of left-to-right balance. https://setkit.app/exercises/single-leg-kettlebell-calf-raise/ https://setkit.app/figures/exercises/single-leg-kettlebell-calf-raise.png Single-leg kettlebell calf raise demonstration figure A single-leg calf raise holding a kettlebell in the working-side hand. Real added load on the hardest calf exercise in the library. https://setkit.app/exercises/single-leg-romanian-deadlift/ https://setkit.app/figures/exercises/single-leg-romanian-deadlift.png Single-leg Romanian deadlift demonstration figure A one-legged hinge with the free leg reaching back as a counterweight. Hamstring and glute work, and the hardest balance test here. https://setkit.app/exercises/skater-hop/ https://setkit.app/figures/exercises/skater-hop.png Skater hop demonstration figure A sideways bound from one foot to the other, landing and steadying each time. Sideways power and single-leg landing strength. https://setkit.app/exercises/skull-crusher/ https://setkit.app/figures/exercises/skull-crusher.png Skull crusher demonstration figure Lying on a bench, the bar lowers to your forehead and the triceps press it back up. Heavy, direct triceps work. https://setkit.app/exercises/sliding-floor-fly/ https://setkit.app/figures/exercises/sliding-floor-fly.png Sliding floor fly demonstration figure Hands on cloths on a smooth floor, arms sliding out wide and pulling back together. Direct chest work with no weights at all. https://setkit.app/exercises/sliding-floor-pulldown/ https://setkit.app/figures/exercises/sliding-floor-pulldown.png Sliding Floor Pulldown demonstration figure An equipment-free vertical pull that uses floor friction for resistance by sliding your bodyweight across a smooth surface. https://setkit.app/exercises/sliding-leg-curl/ https://setkit.app/figures/exercises/sliding-leg-curl.png Sliding leg curl demonstration figure Heels on sliders with your hips held up, sliding your legs out long and dragging them back in. Hamstring work on a smooth floor with nothing else. https://setkit.app/exercises/split-squat/ https://setkit.app/figures/exercises/split-squat.png Split squat demonstration figure A lunge that stays in one place. Your feet stay planted while you move straight up and down between them. https://setkit.app/exercises/step-up/ https://setkit.app/figures/exercises/step-up.png Step-up demonstration figure Step onto a box or bench under control. Single-leg strength with almost nothing to learn first. https://setkit.app/exercises/suitcase-carry/ https://setkit.app/figures/exercises/suitcase-carry.png Suitcase carry demonstration figure A farmer's carry with one weight instead of two. Walking tall while the load tries to fold you sideways. https://setkit.app/exercises/sumo-deadlift/ https://setkit.app/figures/exercises/sumo-deadlift.png Sumo deadlift demonstration figure A deadlift with a wide stance and the hands inside the knees. A shorter pull with a more upright back, and more of the work on the quads and hips. https://setkit.app/exercises/suspension-alligator-pull/ https://setkit.app/figures/exercises/suspension-alligator-pull.png Suspension alligator pull demonstration figure A suspension row where one arm pulls high past your ear and the other pulls low to your hip, so the trunk has to stop the torso twisting. https://setkit.app/exercises/suspension-biceps-curl/ https://setkit.app/figures/exercises/suspension-biceps-curl.png Suspension biceps curl demonstration figure A leaning curl against the straps. Biceps work with no weights, where your elbows stay high and your feet set the load. https://setkit.app/exercises/suspension-chest-fly/ https://setkit.app/figures/exercises/suspension-chest-fly.png Suspension chest fly demonstration figure A wide arc on suspension straps, elbows fixed. Chest isolation using the same rig as a suspension press. https://setkit.app/exercises/suspension-chest-press/ https://setkit.app/figures/exercises/suspension-chest-press.png Suspension chest press demonstration figure A push-up variation using suspension straps. Adds instability and trains the chest and shoulders. https://setkit.app/exercises/suspension-crunch/ https://setkit.app/figures/exercises/suspension-crunch.png Suspension crunch demonstration figure A dynamic core exercise holding a plank with your feet suspended in straps. https://setkit.app/exercises/suspension-dip/ https://setkit.app/figures/exercises/suspension-dip.png Suspension dip demonstration figure A dip taken in suspension handles instead of on fixed bars, which loads the chest and triceps while the shoulders hold the moving straps still. https://setkit.app/exercises/suspension-face-pull/ https://setkit.app/figures/exercises/suspension-face-pull.png Suspension face pull demonstration figure A pull toward the face on suspension handles, leaning back under your own bodyweight. Work for the rear shoulders and upper back. https://setkit.app/exercises/suspension-fallout/ https://setkit.app/figures/exercises/suspension-fallout.png Suspension fallout demonstration figure A standing hold where your arms reach overhead and your trunk refuses to arch. The hardest core work most people can do without a wheel. https://setkit.app/exercises/suspension-hamstring-curl/ https://setkit.app/figures/exercises/suspension-hamstring-curl.png Suspension hamstring curl demonstration figure On your back with your heels in the straps, bridge up and curl your heels toward your hips. Hamstrings working both jobs at once. https://setkit.app/exercises/suspension-lunge/ https://setkit.app/figures/exercises/suspension-lunge.png Suspension lunge demonstration figure A grueling lunge variant where the rear foot is suspended in the trainer cradle, demanding extreme stability and deep knee flexion. https://setkit.app/exercises/suspension-mountain-climber/ https://setkit.app/figures/exercises/suspension-mountain-climber.png Suspension mountain climber demonstration figure A mountain climber performed with your feet suspended in straps. While stationary, it simulates a running stride that torches the core and shoulders. https://setkit.app/exercises/suspension-pike-push-up/ https://setkit.app/figures/exercises/suspension-pike-push-up.png Suspension pike push-up demonstration figure A vertical pressing movement where your feet are suspended in the trainer and you press your body up into an inverted V-shape. https://setkit.app/exercises/suspension-pistol-squat/ https://setkit.app/figures/exercises/suspension-pistol-squat.png Suspension pistol squat demonstration figure A single-leg squat assisted by suspension straps. The straps take enough weight to build the pistol squat before you can do one unassisted. https://setkit.app/exercises/suspension-pullover/ https://setkit.app/figures/exercises/suspension-pullover.png Suspension pullover demonstration figure Lean back on the straps with straight arms overhead, then pull them down to your hips to stand up. Lat work with no bar to hang from. https://setkit.app/exercises/suspension-row/ https://setkit.app/figures/exercises/suspension-row.png Suspension row demonstration figure A bodyweight row on two straps. The horizontal pull home training usually lacks, with difficulty set by your foot position. https://setkit.app/exercises/suspension-t-raise/ https://setkit.app/figures/exercises/suspension-t-raise.png Suspension T-raise demonstration figure A lean-back raise where your arms finish out to the sides. Direct work for the upper back and the rear of the shoulders. https://setkit.app/exercises/suspension-triceps-extension/ https://setkit.app/figures/exercises/suspension-triceps-extension.png Suspension triceps extension demonstration figure A falling-forward extension against the straps. Triceps work with no weights, where your elbows stay high and your body stays straight. https://setkit.app/exercises/suspension-y-raise/ https://setkit.app/figures/exercises/suspension-y-raise.png Suspension Y-raise demonstration figure A lean-back raise where your arms finish overhead in a Y. Direct work for the rear shoulders and the muscles holding your shoulder blades down. https://setkit.app/exercises/turkish-get-up/ https://setkit.app/figures/exercises/turkish-get-up.png Turkish get-up demonstration figure Standing up from the floor with a bell held overhead, then reversing it. Slow, technical, and the most complete single exercise there is. https://setkit.app/exercises/v-up/ https://setkit.app/figures/exercises/v-up.png V-up demonstration figure Folding your legs and torso up into a V at the same time. Range and tempo do here what added weight cannot. https://setkit.app/exercises/walking-lunge/ https://setkit.app/figures/exercises/walking-lunge.png Walking lunge demonstration figure Lunges taken as steps across the room. Every rep starts from a moving position, which makes balance and breathing much harder. https://setkit.app/exercises/wall-sit/ https://setkit.app/figures/exercises/wall-sit.png Wall sit demonstration figure A squat position held against a wall. Quad endurance with no impact and no equipment beyond the wall. https://setkit.app/exercises/wall-triceps-extension/ https://setkit.app/figures/exercises/wall-triceps-extension.png Wall Triceps Extension demonstration figure A highly accessible bodyweight triceps isolation movement using a wall to reduce leverage. https://setkit.app/muscles/biceps/ https://setkit.app/figures/muscles/biceps.png Biceps muscle map Curls, chin-ups and rows for the front of the upper arm. https://setkit.app/muscles/calves/ https://setkit.app/figures/muscles/calves.png Calves muscle map Raise variations for the muscles that point your foot and spring you through every step. https://setkit.app/muscles/chest/ https://setkit.app/figures/muscles/chest.png Chest muscle map Pressing and fly movements for the pectorals, from push-up progressions to heavy dumbbell and barbell presses. https://setkit.app/muscles/core/ https://setkit.app/figures/muscles/core.png Core muscle map Planks, dead bugs, carries and anti-rotation work for the abs, obliques and deep trunk. https://setkit.app/muscles/glutes/ https://setkit.app/figures/muscles/glutes.png Glutes muscle map Hip thrusts, bridges, hinges and deep single-leg work for the most powerful muscle group you own. https://setkit.app/muscles/hamstrings/ https://setkit.app/figures/muscles/hamstrings.png Hamstrings muscle map Hinges, deadlift patterns and bridge variations for the back of the thigh. https://setkit.app/muscles/lats/ https://setkit.app/figures/muscles/lats.png Lats muscle map Pull-ups, pulldowns and rows for the latissimus dorsi, the widest muscle of the back. https://setkit.app/muscles/quads/ https://setkit.app/figures/muscles/quads.png Quads muscle map Squats, lunges, split squats and step-ups for the front of the thigh. https://setkit.app/muscles/shoulders/ https://setkit.app/figures/muscles/shoulders.png Shoulders muscle map Overhead presses, raises and pike progressions for the deltoids. https://setkit.app/muscles/triceps/ https://setkit.app/figures/muscles/triceps.png Triceps muscle map Extensions, close-grip pressing and dip patterns for the back of the upper arm. https://setkit.app/muscles/upper-back/ https://setkit.app/figures/muscles/upper-back.png Upper back muscle map Rows, pull-aparts and face-pull patterns for the traps, rhomboids and rear shoulders.