230 lifts · real anatomy · coaching cues

Find the lift. Train it cleanly.

Search a movement, see the working muscles, then open the detail view when you want range of motion, setup cues, and force context. No account needed.

230 Lifts

9 Patterns

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Barbell bench press setup picture showing bench position, bar path, and chest/triceps focus. — **Atlas picture**Bench setup · force cues below

Patterns Press Pull Squat Hinge

Force cues

Effort Gravity

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Equipment

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Full Atlas 230 lifts · real anatomy · coaching cues

Press horizontal · incline · isolation

Horizontal press

Barbell bench press

Pectoralis major · anterior delt · triceps

Incline press

Incline dumbbell press

Upper pec · anterior delt · triceps

Chest isolation

Cable fly

Pectoralis major (sternal)

Pull vertical · horizontal

Vertical pull

Lat pulldown

Latissimus dorsi · biceps · rear delt

Horizontal pull

Seated cable row

Mid-back · lats · biceps

Squat barbell · machine

Squat

Back squat

Quadriceps · glutes · adductors

Squat

Front squat

Quadriceps · upper back · core

Machine squat

Leg press

Quadriceps · glutes

Hinge deadlift family

Hinge

Romanian deadlift

Hamstrings · glutes · erectors

Heavy hinge

Conventional deadlift

Posterior chain · lats · grip