Exercise guides
How to do the moves that matter most, each with its drawing, the setup, the steps, the muscles and the mistakes to avoid.
By muscle group
Arms
Barbell Biceps Curl
Barbell Close-Grip Bench Press
Barbell Overhead Triceps Extension
Barbell Preacher Curl
Bench Dip
Cable Bicep Curl
Cable Triceps Pushdown (Rope)
Dead Hang
Diamond Push-Up
Dumbbell Hammer Curl
Dumbbell Triceps Kickback
Dumbbell Zottman Curl
EZ-Bar Skullcrusher
Farmer's Walk
Incline Dumbbell Curl
Standing Dumbbell Curl
Back
Chest
Core
Glutes and hamstrings
90/90 Hip Stretch
Barbell Clean and Jerk
Barbell Deadlift
Barbell Good Morning
Barbell Hip Thrust
Barbell Rack Pull
Barbell Romanian Deadlift
Barbell Snatch
Barbell Stiff-Leg Deadlift
Barbell Sumo Deadlift
Butt Kicks
Clamshell
Curtsy Lunge
Downward-Facing Dog
Dumbbell Romanian Deadlift
Dumbbell Single-Leg Romanian Deadlift
Fire Hydrant
Glute Bridge
Glute-Ham Raise
Hip Abduction Machine
Hip Thrust
Inchworm
Kettlebell Swing
Lying Leg Curl Machine
Nordic Hamstring Curl
Pigeon Pose
Standing Hamstring Stretch
Trap-Bar Deadlift
Legs
45-Degree Leg Press
Barbell Back Squat
Barbell Box Squat
Barbell Front Squat
Barbell Thruster
Barbell Zercher Squat
Bodyweight Squat
Box Jump
Bulgarian Split Squat
Burpee
Cossack Squat
Couch Stretch
Dumbbell Goblet Squat
Forward Lunge
Hack Squat Machine
High Knees
Hip Adduction Machine
Jump Rope
Jump Squat
Jumping Jacks
Kettlebell Goblet Squat
Kneeling Hip Flexor Stretch
Lateral Lunge
Leg Extension Machine
Medicine Ball Wall Ball
Pistol Squat
Reverse Lunge
Seated Calf Raise
Sled Push (Forward)
Smith Machine Squat
Standing Calf Raise
Step-Up
Sumo Squat
Walking Lunge
Wall Sit
Warrior II
World's Greatest Stretch
Shoulders
Barbell Overhead Press
Barbell Push Press
Barbell Upright Row
Battle Rope Alternating Waves
Cable Face Pull
Cable Lateral Raise
Dumbbell Front Raise
Dumbbell Lateral Raise
Dumbbell Rear Delt Fly
Kettlebell Turkish Get-Up
Landmine Press
Machine Shoulder Press
Pike Push-Up
Seated Dumbbell Shoulder Press
Standing Dumbbell Arnold Press
By movement pattern
Ankle
Anti-extension
Anti-lateral
Anti-rotation
Carry
Elbow extension
Elbow flexion
Hinge
- Barbell Clean and Jerk
- Barbell Deadlift
- Barbell Good Morning
- Barbell Hip Thrust
- Barbell Rack Pull
- Barbell Romanian Deadlift
- Barbell Snatch
- Barbell Stiff-Leg Deadlift
- Barbell Sumo Deadlift
- Dumbbell Romanian Deadlift
- Dumbbell Single-Leg Romanian Deadlift
- Glute Bridge
- Hip Thrust
- Kettlebell Swing
Roman Chair Back Extension
Superman- Trap-Bar Deadlift