Exercise library
Form cues for 127 lifts
Every lift we program, with form cues, common mistakes, tempo and progression rules. Tap any exercise for the full breakdown.
- Exercises
- 127
- Body regions
- 8
127 exercises
Chest
9 exercises
- Barbell Bench PressChest · Barbell + Bench · Intermediate
- Cable Chest Fly (Standing)Chest (sternal head) · Dual Cable Stack · Beginner
- Dips (Chest or Tricep)Chest · Dip Bars or Rings · Intermediate
- Dumbbell Bench PressChest · Dumbbells + Bench · Beginner–Intermediate
- Incline DB PressUpper Chest · Dumbbells + Incline Bench (30–45°) · Beginner–Intermediate
- Machine Chest PressChest · Plate-Loaded or Selectorized Chest Press Machine · Beginner
- Pec Deck (Machine Fly)Chest (sternal head) · Pec Deck Machine · Beginner
- Push-UpChest · Bodyweight · Beginner
- Smith Machine Bench PressChest · Smith Machine + Bench · Beginner–Intermediate
Back
18 exercises
- Barbell RowLats · Barbell · Intermediate
- Cable Pullover (Rope or Straight Bar)Lats (isolation) · Cable + Rope or Straight Bar · Beginner
- Chest-Supported Row (Machine or Bench)Mid Back · Plate-Loaded Row Machine OR Incline Bench + DBs · Beginner
- Dumbbell Row (Single Arm)Lats · Dumbbell + Bench · Beginner
- Inverted RowMid Back · Bar or TRX · Beginner
- Kettlebell Row (Single-Arm)Lats · Kettlebell · Beginner
- Lat PulldownLats · Cable Machine · Beginner
- Machine Pulldown (Plate-Loaded)Lats · Plate-Loaded Pulldown Machine · Beginner
- Machine Row (Plate-Loaded)Mid Back · Hammer Strength or similar Plate-Loaded Row · Beginner
- Neutral-Grip Lat PulldownLats (lower fibers) · Cable Machine + Neutral V-Bar or Parallel Handles · Beginner
- Pull-UpLats · Pull-Up Bar · Intermediate–Advanced
- Renegade RowLats · Dumbbells (Pair) · Intermediate
- Seated Cable RowMid Back · Cable Machine · Beginner
- Shrugs (DB or Trap Bar)Upper Traps · Dumbbells, Barbell, or Trap Bar · Beginner
- Single-Arm Cable Row (Half-Kneeling)Lats · Cable Machine + Single-Arm Handle · Intermediate
- Straight-Arm PulldownLats (isolation) · Cable + Rope or Straight Bar · Beginner
- T-Bar RowMid Back · T-Bar Machine or Landmine · Intermediate
- Wall Slide (Shoulder)Lower Traps · Wall · Beginner
Shoulders
12 exercises
- Arnold PressAll 3 Delt Heads · Dumbbells · Intermediate
- Banded Pull-ApartRear Delts · Resistance Band · Beginner
- Battle Rope SlamsShoulders · Battle Rope (12–15m) · Beginner
- Cable Lateral RaiseLateral Delts · Cable Machine · Beginner
- Dumbbell Lateral RaiseLateral Delts · Dumbbells · Beginner
- Dumbbell Shoulder PressFront Delts · Dumbbells · Beginner
- Face PullsRear Delts · Cable Machine + Rope · Beginner
- Landmine Press (Single Arm)Front & Side Delts · Barbell + Landmine Anchor · Intermediate
- Machine Lateral RaiseLateral Delts (isolation) · Selectorized Lateral Raise Machine · Beginner
- Machine Shoulder PressFront Delts · Selectorized Shoulder Press Machine · Beginner
- Overhead Press (Barbell)Front & Side Delts · Barbell · Intermediate
- Rear Delt Fly (DB or Cable)Rear Delts · Dumbbells or Cable · Beginner
Arms
13 exercises
- Barbell Bicep CurlBiceps (both heads) · Barbell or EZ Bar · Beginner
- Cable Curl (Bar or Rope)Biceps · Cable Machine · Beginner
- Cable Tricep KickbackTriceps (lateral and long head) · Cable Machine + Single-Arm Handle · Beginner
- Chin-UpBiceps · Pull-Up Bar · Intermediate
- Dumbbell Hammer CurlBrachialis · Dumbbells · Beginner
- Machine Tricep Extension (Seated)Triceps (all three heads · Seated Tricep Extension Machine · Beginner
- Overhead Tricep Extension (Cable Rope)Triceps (long head) · Cable + Rope · Beginner
- Preacher Curl (Machine or EZ Bar)Biceps (short head emphasis) · Preacher Bench + EZ Bar OR Preacher Curl Machine · Beginner
- Reverse CurlBrachioradialis · Barbell or EZ Bar · Beginner
- Skull Crushers (EZ Bar)Triceps (long head emphasis) · EZ Bar + Bench · Intermediate
- Spider Curl (Incline Bench)Biceps (short head · Incline Bench + Dumbbells or EZ Bar · Beginner
- Tricep Pushdown (Cable)Triceps (all 3 heads · Cable Machine · Beginner
- Wrist Curl + Reverse Wrist CurlForearm Flexors / Extensors · Dumbbell or Barbell + Bench · Beginner
Legs
48 exercises
- Air SquatQuads · Bodyweight · Beginner
- Barbell SquatQuads · Barbell + Squat Rack · Intermediate–Advanced
- Belt SquatQuads · Belt Squat Machine OR Plate-Loaded Belt + Box · Beginner
- Box Step-Up (DB)Quads · Box (40–60cm) + Dumbbells · Beginner
- Brisk Outdoor WalkingLegs · None — Outdoor · Beginner
- Bulgarian Split SquatQuads · Dumbbells + Bench · Intermediate
- Cable Glute Kick (Standing, Strap)Gluteus Maximus (isolation) · Cable + Ankle Strap · Beginner
- Cable Pull-ThroughGlutes · Cable Machine + Rope Attachment · Beginner
- Conventional DeadliftPosterior Chain (Hamstrings · Barbell · Advanced
- Dumbbell ThrusterQuads · Dumbbells (Pair) · Intermediate
- Front SquatQuads · Barbell + Squat Rack · Intermediate–Advanced
- Glute Bridge / Hip ThrustGlutes · Bench + Barbell (or bodyweight) · Beginner
- Glute Kickback (Cable)Gluteus Maximus (isolation) · Cable + Ankle Strap · Beginner
- Goblet SquatQuads · Dumbbell or Kettlebell · Beginner
- Hack SquatQuads · Hack Squat Machine · Beginner
- Hack Squat (Reverse Stance)Glutes · Hack Squat Machine · Intermediate
- HIIT — Bike SprintsQuads · Stationary Bike (Air bike or Spin) · Intermediate
- HIIT — Sprint Intervals (Run)Glutes · Track or Treadmill · Advanced
- Hip Abduction (Cable or Machine)Gluteus Medius · Cable or Abduction Machine · Beginner
- Hip Adduction (Cable or Machine)Adductor Magnus · Cable or Adduction Machine · Beginner
- Incline Treadmill WalkGlutes · Treadmill · Beginner
- Jump RopeCalves · Jump Rope · Beginner–Intermediate
- Jump SquatQuads · Bodyweight · Intermediate
- Jumping LungeQuads · Bodyweight · Intermediate
- Kettlebell SnatchPosterior Chain · Kettlebell · Advanced
- Kettlebell SwingGlutes · Kettlebell (16–24kg) · Intermediate
- Leg ExtensionQuads (all 4 heads · Leg Extension Machine · Beginner
- Leg PressQuads · Leg Press Machine · Beginner
- Lying Leg CurlHamstrings (all 3 heads) · Lying Leg Curl Machine · Beginner
- Nordic Hamstring CurlHamstrings (eccentric strength) · Bodyweight + Anchor for Feet · Advanced
- Pendulum SquatQuads · Pendulum Squat Machine · Beginner–Intermediate
- Romanian DeadliftHamstrings · Barbell or Dumbbells · Intermediate
- Seated Calf RaiseSoleus · Seated Calf Machine · Beginner
- Seated Leg CurlHamstrings (long head emphasis) · Seated Leg Curl Machine · Beginner
- Single-Leg PressQuads · Leg Press Machine · Beginner–Intermediate
- Sissy Squat (Bodyweight or Assisted)Quads (rectus femoris) · Bodyweight or Sissy Squat Bench · Intermediate
- Smith Machine Hip ThrustGlutes · Smith Machine + Bench · Beginner
- Smith Machine Romanian DeadliftHamstrings · Smith Machine · Beginner
- Smith Machine SquatQuads · Smith Machine · Beginner–Intermediate
- Stair Climber (StairMaster)Glutes · StairMaster · Beginner–Intermediate
- Standing Calf RaiseGastrocnemius · Smith / Calf Machine / DB · Beginner
- Stationary Bike (Steady)Quads · Stationary Bike · Beginner
- Step-Up (Box / Bench)Quads · Bench/Box + Dumbbells · Beginner
- Tibialis Raise (Wall or TIB Bar)Tibialis Anterior (front of shin) · Wall or Tib Bar · Beginner
- Trap Bar DeadliftQuads · Trap Bar (Hex Bar) · Beginner–Intermediate
- Walking LungeQuads · Dumbbells (optional) · Beginner
- Wall BallQuads · Medicine Ball (6–9kg) + Wall Target · Intermediate
- Wall SitQuads · Wall · Beginner
Core
16 exercises
- Ab Wheel RolloutRectus Abdominis · Ab Wheel · Intermediate
- Bird DogCore · Bodyweight · Beginner
- Cable CrunchRectus Abdominis · Cable + Rope · Beginner
- Cable Woodchopper (High to Low)Obliques · Cable Machine + Single Handle · Intermediate
- Dead BugCore (anti-extension) · Bodyweight · Beginner
- Decline Sit-Up (Weighted)Rectus Abdominis · Decline Bench + Plate (optional) · Intermediate
- Hanging Leg RaiseLower Abs · Pull-Up Bar · Intermediate
- Hollow HoldRectus Abdominis · Bodyweight · Intermediate
- Machine CrunchRectus Abdominis · Selectorized Crunch Machine · Beginner
- Mountain ClimberCore · Bodyweight · Beginner
- Pallof Press (Cable or Band)Anti-Rotation Core · Cable or Resistance Band · Beginner
- PlankCore · Bodyweight · Beginner
- Plank ReachCore · Bodyweight · Beginner
- Russian Twist (KB or Plate)Obliques · Kettlebell, Plate, or Medicine Ball · Beginner
- Russian Twist (Weighted)Obliques · Plate or DB or Med Ball · Beginner
- Side PlankObliques · Bodyweight · Beginner
Full body & conditioning
5 exercises
- BurpeeFull Body · Bodyweight · Beginner
- Kettlebell Clean & PressFull Body · Kettlebell · Advanced
- Rowing (Steady or Intervals)Full Body — Legs (60%) · Rowing Machine · Intermediate
- Swimming (Steady)Full Body · Pool · Beginner–Intermediate
- Zone 2 (LISS) — Steady StateCardiovascular System · Treadmill, Bike, Rower, Elliptical, or Outdoor · Beginner
Mobility
6 exercises
- 90/90 Hip MobilityHip Internal · Bodyweight · Beginner
- Ankle Mobility (Wall Knee Drive)Ankle Joint (Dorsiflexion) · Wall · Beginner
- Cat-CowSpine · Bodyweight · Beginner
- Couch Stretch (Hip Flexor)Hip Flexors · Wall or Couch · Beginner
- Thoracic Spine Foam RollThoracic Spine · Foam Roller · Beginner
- World's Greatest StretchHips · Bodyweight · Beginner
Want these in a full split?
bodyBot programs these lifts into a split with progression that fits your week.