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Fitness

EXERCISE DIRECTORY

Step-by-step guides to every major movement. How to perform each one with proper form, the common mistakes to avoid, and how many sets and reps to do.

30 exercises
legs
intermediate
Barbell Back Squat
The foundational lower body movement for building quad, glute, and overall leg strength.
barbell View →
chest
intermediate
Barbell Bench Press
The benchmark upper body pressing movement and the standard for measuring pressing strength.
barbell View →
arms
beginner
Barbell Curl
The classic mass builder for the biceps.
barbell View →
glutes
intermediate
Barbell Hip Thrust
The most direct glute-building exercise. It loads hip extension in the position where the glutes are strongest.
barbell View →
back
intermediate
Bent-Over Barbell Row
A mass-building horizontal pull that thickens the entire mid-back.
barbell View →
core
beginner
Cable Crunch
A weighted ab movement that allows progressive overload on the core.
machine View →
chest
beginner
Cable Fly
An isolation movement that keeps constant tension on the chest through the full range.
machine View →
arms
intermediate
Close-Grip Bench Press
A compound pressing movement that emphasises the triceps.
barbell View →
back
advanced
Deadlift
The king of total-body strength movements, building the entire posterior chain.
barbell View →
arms
beginner
Dumbbell Hammer Curl
Targets the biceps and brachialis for thicker-looking arms.
dumbbell View →
shoulders
beginner
Dumbbell Lateral Raise
The go-to isolation movement for the side delts, which create shoulder width. Light weight and strict form beat heavy swinging.
dumbbell View →
shoulders
beginner
Dumbbell Shoulder Press
A shoulder builder with a natural range of motion and independent arm work.
dumbbell View →
shoulders
beginner
Face Pull
A rear delt and upper back movement essential for shoulder health and posture.
machine View →
core
intermediate
Hanging Leg Raise
An advanced lower-ab movement performed from a hanging position.
bodyweight View →
chest
beginner
Incline Dumbbell Press
Targets the upper chest with a greater range of motion than the barbell version.
dumbbell View →
back
beginner
Lat Pulldown
A scalable vertical pull, ideal for building lat width before mastering pull-ups.
machine View →
shoulders
beginner
Lateral Raise
The key isolation movement for building shoulder width through the side delts.
dumbbell View →
legs
beginner
Leg Curl
An isolation movement targeting the hamstrings directly.
machine View →
legs
beginner
Leg Press
A machine-based leg builder that lets you load the quads and glutes safely.
machine View →
shoulders
intermediate
Overhead Press
The standard for building overhead pressing strength and shoulder mass.
barbell View →
arms
beginner
Overhead Tricep Extension
Targets the long head of the triceps through a deep stretch.
dumbbell View →
core
beginner
Plank
An isometric core builder that develops bracing strength and stability.
bodyweight View →
back
intermediate
Pull-Up
The best bodyweight back builder, developing width through the lats.
bodyweight View →
chest
beginner
Push-Up
The most accessible chest builder, requiring no equipment and scalable to any level.
bodyweight View →
legs
intermediate
Romanian Deadlift
A hip-hinge movement that targets the hamstrings and glutes through a deep stretch.
barbell View →
core
beginner
Russian Twist
A rotational movement targeting the obliques.
bodyweight View →
back
beginner
Seated Cable Row
A controlled horizontal pull that builds mid-back thickness with constant tension.
machine View →
legs
beginner
Standing Calf Raise
The primary movement for building the calf muscles.
machine View →
arms
beginner
Tricep Pushdown
A staple isolation movement for the triceps.
machine View →
legs
beginner
Walking Lunge
A unilateral movement that builds leg strength and corrects side-to-side imbalances.
dumbbell View →