All 227 exercises with honest form cues, muscle emphasis, and safe substitutions — free to read, no account. Open the interactive Atlas →

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• A-skip
• Ab wheel rollout
• Adductor Roll
• Ankle Circles
• Ankle dorsiflexion drill
• Archer pull-up
• Archer push-up
• Arnold press
• Assault bike
• B-stance RDL
• Band crossover fly
• Band pull-apart
• Banded lat pulldown
• Banded row
• Band shoulder dislocation
• Banded lateral raise
• Banded monster walk
• Banded pushdown
• Barbell curl (strict)
• Barbell bench press
• Barbell hip thrust
• Barbell overhead press
• Barbell bent-over row
• Bench dip
• Bird-dog
• Box breathing
• Box jump
• Broad jump
• Butterfly Stretch
• Cable crunch
• Cable External Rotation
• Cable fly
• Seated cable row
• Wide-grip cable row
• Cable shrug
• Cable tricep kickback
• Cable Woodchoppers
• Cable Y-raise
• Calf Pumps
• Standing calf raise
• Calf Roll
• Chest dip
• Chest/Pec Roll
• Child's Pose
• Close-grip bench press
• Cobra Stretch
• Copenhagen plank (adductor + obliques)
• Cossack squat
• Couch stretch
• Cuban Rotations
• Banded curl
• Bayesian cable curl
• Rope cable curl
• Incline dumbbell curl
• Preacher curl machine
• Cyclist squat
• Flat dumbbell press
• Flat dumbbell fly
• Incline dumbbell press
• DB lateral raise (strict)
• DB Romanian deadlift
• Single-arm dumbbell row
• DB shrug
• Dead bug
• Dead hang
• Conventional deadlift
• Decline barbell press
• Decline weighted crunch
• Deficit push-up (elevated handles)
• Depth jump (24" box)
• Diamond push-up
• Doorway pec stretch
• Doorway towel row (BW)
• Dragon flag
• EZ-bar curl
• Face pull
• Farmer walk
• Figure-Four Stretch
• Foam roll calves and soleus
• Foam roll glutes and hip flexors
• Foam roll: pecs + lats
• Foam roll quads and IT band
• Frog pump
• Frog stance (BW core + balance)
• Front squat
• Full-body CARs
• Banded glute bridge
• Glute bridge (BW, top-end squeeze)
• Glutes Roll
• Goblet squat
• Good morning
• Hack squat
• Hammer curl
• Hammer Strength shrug
• Hamstring Roll
• Hanging lat stretch
• Hanging leg raise (controlled)
• 90/90 hip rotation and ankle CARs
• 90/90 Hip Stretch
• Hip abductor machine
• Hip Flexor Roll
• Barbell hip thrust
• Hollow Body Hold
• Wall handstand push-up
• Incline barbell press
• Inverted row (BW, ring or bar)
• IT Band Roll
• Jefferson curl (light, slow tempo)
• Split-stance dumbbell lat row
• JM press
• Jump rope
• Kettlebell swing
• Kelso shrug
• Cable glute kickback
• Kirk shrug (BB row + shrug)
• Knee-over-toe step-up
• Kneeling Hip Flexor Stretch
• L-sit hold (parallettes or rings)
• Landmine press
• Larsen press
• Lat pulldown
• Lat Roll
• Cable lateral raise
• Lying leg curl
• Seated leg curl
• Leg extension (3s eccentric)
• Leg press
• Low-bar back squat
• Low-incline dumbbell press
• Low-to-high cable fly
• Lower Back Roll
• Lu Xiaojun lateral
• Lying Prone Lat Row
• Lying Spinal Twist
• Machine chest press
• Machine hip thrust
• Machine lateral raise
• Machine overhead press
• Meadows row
• Med-ball chest pass
• Medicine-ball overhead slam
• Mountain Climbers
• Negative pull-up (5 s lower)
• Nordic curl
• One-arm pull-up progression
• Overhead DB tricep extension
• Pallof press
• Pendulum squat
• Pigeon Pose
• Pike push-up
• Piriformis Roll
• Pistol squat
• Plank (RKC, 60 s)
• Plantar Fascia Roll
• Plate-loaded incline press
• Plate pinch
• Plyometric push-up
• Pull-up
• Push press
• Push-up
• Quad Roll
• Quadruped t-spine rotation
• Rack pull (mid-shin)
• Romanian deadlift
• High-cable reverse fly
• Rear-delt DB fly (chest-supported)
• Reverse curl
• Reverse hyperextension
• Reverse lunge (DB)
• Reverse wrist curl
• Rotational med-ball throw
• Russian Twists
• Scapular pull-up
• Scapular push-up
• Seal row
• Seated calf raise (soleus)
• Seated Calf Stretch
• Seated DB overhead press
• Seated Hamstring Stretch
• Shrimp squat
• Barbell shrug
• Single-arm lat pulldown
• Single-leg calf raise (BW, full ROM, 3 s eccentric)
• Single-leg DB calf raise (full ROM)
• Single-leg hop and stick
• Single-leg RDL (BW, slow tempo)
• Single-leg Romanian deadlift
• Sissy squat
• Skull crusher (EZ-bar)
• Sled push
• Sled row
• Sleeper stretch
• Smith machine calf raise
• Spanish squat (band, knee-over-toe)
• Spider curl (preacher bench, face-down)
• Bulgarian split squat
• Sprint repeats
• Back squat
• Stomach Vacuums
• Supine Chest Stretch
• Supine IT Band Stretch
• Supine Lat Stretch
• Supine Quad Stretch
• Svend press
• T-bar row (chest-supported)
• Thread the Needle
• Tibialis Anterior Roll
• Tibialis Raises
• Trap bar deadlift
• Rope tricep pushdown
• Tricep-leaning dip
• T-Spine Back Roll
• T-spine extension over foam roller
• T-Spine Rotation Roll
• Turkish get-up (light DB or KB)
• Upper Back Roll
• V-bar tricep pushdown
• Walking lunge
• Wall handstand hold (60 s)
• Wall sit (60–90 s isometric)
• Wall slide (shoulder prep)
• Weighted Wrist Circles
• Wrist curl
• Wrist, elbow, and scap CARs
• Y-T-W-L (prone, light DBs)
• Zone 2 incline walk
• Zottman curl