Exercise library

Movements, mapped to muscles

The same exercise registry that powers the app's volume math and form rubrics — with the muscle map rendered for every entry. More exercises land as their rubrics pass review.

Barbell Back Squat

Squat · barbell, rack

The king of lower-body training — a knee-and-hip bend under a barbell that builds quads, glutes and a spine that can carry things.

⚡ Harry Spotter rubric preview

Barbell Front Squat

Squat · barbell, rack

Goblet Squat

Squat · dumbbell

Bodyweight Squat

Squat · no equipment

Safety Bar Squat

Squat · barbell, rack, safety-bar

Hack Squat Machine

Squat · hack-squat-machine

45-Degree Leg Press

Squat · leg-press-machine

Pendulum Squat

Squat · pendulum-squat-machine

Smith Machine Squat

Squat · smith-machine

Belt Squat

Squat · belt-squat-machine

Box Squat

Squat · barbell, rack, box

Pause Back Squat

Squat · barbell, rack

Zercher Squat

Squat · barbell, rack

Overhead Squat

Squat · barbell

Heel-Elevated Squat

Squat · dumbbell, wedge

Sissy Squat

Squat · no equipment

Barbell Deadlift

Hinge · barbell

Pick the heaviest thing in the room up off the floor with a straight spine. The purest strength test there is.

Sumo Deadlift

Hinge · barbell

Trap Bar Deadlift

Hinge · trap-bar

Romanian Deadlift

Hinge · barbell

The hinge that grows hamstrings: hips travel back, bar stays close, stretch does the teaching.

Stiff-Leg Deadlift

Hinge · barbell

Deficit Deadlift

Hinge · barbell, platform

Rack Pull

Hinge · barbell, rack

Block Pull

Hinge · barbell, blocks

Snatch-Grip Deadlift

Hinge · barbell

Dumbbell Romanian Deadlift

Hinge · dumbbell

Single-Leg Romanian Deadlift

Hinge · dumbbell

Barbell Good Morning

Hinge · barbell, rack

Cable Pull-Through

Hinge · cable, rope

Kettlebell Deadlift

Hinge · kettlebell

Landmine Romanian Deadlift

Hinge · barbell, landmine

Barbell Hip Thrust

Hinge · barbell, bench

Loaded bridge with your back on a bench — the most direct glute exercise in the book.

Smith Machine Hip Thrust

Hinge · smith-machine, bench

Glute Bridge

Hinge · no equipment

Dumbbell Reverse Lunge

lunge · dumbbell

Dumbbell Forward Lunge

lunge · dumbbell

Dumbbell Walking Lunge

lunge · dumbbell

Bulgarian Split Squat

lunge · dumbbell, bench

Dumbbell Split Squat

lunge · dumbbell

Front-Foot-Elevated Split Squat

lunge · dumbbell, platform

Dumbbell Step-Up

lunge · dumbbell, box

High Box Step-Up

lunge · dumbbell, box

Barbell Reverse Lunge

lunge · barbell, rack

Smith Machine Split Squat

lunge · smith-machine

Deficit Reverse Lunge

lunge · dumbbell, platform

Assisted Split Squat

lunge · support

Dumbbell Lateral Lunge

lunge · dumbbell

Cossack Squat

lunge · no equipment

Slider Lateral Lunge

lunge · slider

Barbell Bench Press

Horizontal push · barbell, bench, rack

The upper-body benchmark lift: a pressing pattern that builds chest, shoulders and triceps — and rewards technique over ego.

Dumbbell Bench Press

Horizontal push · dumbbell, bench

Incline Barbell Bench Press

Horizontal push · barbell, bench, rack

Incline Dumbbell Press

Horizontal push · dumbbell, bench

Decline Barbell Bench Press

Horizontal push · barbell, decline-bench, rack

Machine Chest Press

Horizontal push · chest-press-machine

Smith Machine Bench Press

Horizontal push · smith-machine, bench

Barbell Floor Press

Horizontal push · barbell, rack

Dumbbell Floor Press

Horizontal push · dumbbell

Close-Grip Bench Press

Horizontal push · barbell, bench, rack

Plate-Loaded Chest Press

Horizontal push · plate-loaded-chest-press

Push-Up

Horizontal push · no equipment

The everywhere exercise: a moving plank that presses. Scales from first rep to weighted reps on rings.

Incline Push-Up

Horizontal push · bench

Decline Push-Up

Horizontal push · bench

Weighted Push-Up

Horizontal push · plate

Ring Push-Up

Horizontal push · rings

Cable Chest Fly

Horizontal push · cable

Pec Deck Fly

Horizontal push · pec-deck-machine

Standing Barbell Overhead Press

Vertical push · barbell, rack

Strict barbell press from shoulders to lockout — the honest measure of pressing strength (no leg drive, no lies).

Seated Barbell Shoulder Press

Vertical push · barbell, bench, rack

Standing Dumbbell Shoulder Press

Vertical push · dumbbell

Seated Dumbbell Shoulder Press

Vertical push · dumbbell, bench

Arnold Press

Vertical push · dumbbell, bench

Machine Shoulder Press

Vertical push · shoulder-press-machine

Smith Machine Shoulder Press

Vertical push · smith-machine, bench

Half-Kneeling Landmine Press

Vertical push · barbell, landmine

Single-Arm Dumbbell Overhead Press

Vertical push · dumbbell

Barbell Push Press

Vertical push · barbell, rack

Handstand Push-Up

Vertical push · wall

Pike Push-Up

Vertical push · no equipment

Barbell Bent-Over Row

Horizontal pull · barbell

Hinge, hold, and pull the bar to your torso — the back-builder that also teaches you to brace.

Pendlay Row

Horizontal pull · barbell

Underhand Barbell Row

Horizontal pull · barbell

Chest-Supported Dumbbell Row

Horizontal pull · dumbbell, bench

One-Arm Dumbbell Row

Horizontal pull · dumbbell, bench

Seated Cable Row

Horizontal pull · cable

Chest-Supported Machine Row

Horizontal pull · row-machine

T-Bar Row

Horizontal pull · t-bar-machine

Meadows Row

Horizontal pull · barbell, landmine

Inverted Row

Horizontal pull · bar

Ring Row

Horizontal pull · rings

Barbell Seal Row

Horizontal pull · barbell, seal-row-bench

Incline Dumbbell Row

Horizontal pull · dumbbell, bench

Smith Machine Row

Horizontal pull · smith-machine

High Cable Row

Horizontal pull · cable

Cable Face Pull

Horizontal pull · cable, rope

The shoulder-health superfood: high-rep pulls to the face that balance every press in your program.

Reverse Pec Deck

Horizontal pull · pec-deck-machine

Cable Rear-Delt Row

Horizontal pull · cable

Pull-Up

Vertical pull · pull-up-bar

Vertical pulling royalty: chin over bar under total control. The lat builder every physique and every back needs.

Chin-Up

Vertical pull · pull-up-bar

Neutral-Grip Pull-Up

Vertical pull · pull-up-bar

Machine-Assisted Pull-Up

Vertical pull · assisted-pull-up-machine

Weighted Pull-Up

Vertical pull · pull-up-bar, dip-belt

Band-Assisted Pull-Up

Vertical pull · pull-up-bar, band

Sternum Pull-Up

Vertical pull · pull-up-bar

Wide-Grip Lat Pulldown

Vertical pull · cable, pulldown-bar

Close-Grip Lat Pulldown

Vertical pull · cable, neutral-handle

Underhand Lat Pulldown

Vertical pull · cable, pulldown-bar

Single-Arm Lat Pulldown

Vertical pull · cable, single-handle

Plate-Loaded Pulldown

Vertical pull · pulldown-machine

Front Plank

core · no equipment

Long-Lever Plank

core · no equipment

Ab Wheel Rollout

core · ab-wheel

Stability Ball Rollout

core · stability-ball

Body Saw Plank

core · slider

Floor Crunch

core · mat

Kneeling Cable Crunch

core · cable, rope

Reverse Crunch

core · mat

Hanging Knee Raise

core · pull-up-bar

Standing Pallof Press

core · cable

Half-Kneeling Pallof Press

core · cable

Plank Shoulder Tap

core · no equipment

Cable Woodchop

core · cable

Russian Twist

core · dumbbell

Landmine Rotation

core · barbell, landmine

Farmer's Carry

carry · dumbbell

Suitcase Carry

carry · dumbbell

Dumbbell Front-Rack Carry

carry · dumbbell

Dumbbell Overhead Carry

carry · dumbbell

Trap Bar Carry

carry · trap-bar

Waiter's Carry

carry · dumbbell

Bear-Hug Carry

carry · sandbag

Zercher Carry

carry · barbell, rack

Dumbbell Lateral Raise

Isolation — shoulders · dumbbell

Side-delt isolation that builds the width no press can. Light weights, long levers, zero ego.

Cable Lateral Raise

Isolation — shoulders · cable, single-handle

Machine Lateral Raise

Isolation — shoulders · lateral-raise-machine

Dumbbell Biceps Curl

Isolation — arms · dumbbell

The isolation classic. Elbow flexion, zero momentum, maximum connection — exactly where internal cues shine.

Barbell Curl

Isolation — arms · barbell

EZ-Bar Curl

Isolation — arms · ez-bar

Dumbbell Hammer Curl

Isolation — arms · dumbbell

Incline Dumbbell Curl

Isolation — arms · dumbbell, bench

Preacher Curl

Isolation — arms · ez-bar, preacher-bench

Standing Cable Curl

Isolation — arms · cable

Rope Triceps Pushdown

isolation-elbow-extension · cable, rope

Straight-Bar Triceps Pushdown

isolation-elbow-extension · cable, straight-bar

Overhead Cable Triceps Extension

isolation-elbow-extension · cable, rope

EZ-Bar Skull Crusher

isolation-elbow-extension · ez-bar, bench

Dumbbell Overhead Triceps Extension

isolation-elbow-extension · dumbbell, bench

Bench Dip

isolation-elbow-extension · bench

Leg Extension

isolation-knee-extension · leg-extension-machine

Single-Leg Extension

isolation-knee-extension · leg-extension-machine

Lying Leg Curl

isolation-knee-flexion · leg-curl-machine

Seated Leg Curl

isolation-knee-flexion · leg-curl-machine

Standing Calf Raise

isolation-calf · calf-raise-machine

Single-Leg Calf Raise

isolation-calf · dumbbell, step