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Visual Exercise Library
Every movement mapped onto an interactive anatomy chart — see exactly which muscles it trains, with coaching cues and common mistakes. Tap a muscle on the body map to filter, or search and filter by pattern, equipment, and level.
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Target a Muscle
Tap a muscle on the body to filter the library.
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Muscle
Pattern
Equip
Level
Showing 16 of 116 matching exercises
Barbell
SquatCompound
Barbell Back Squat
LegsIntermediate
Muscles Worked
Coaching Cues
- Keep chest up and brace core.
- Break at the hips and knees simultaneously.
- Drive through the mid-foot.
Common Mistakes
- Knees caving inward (valgus).
- Good-morning the weight up (hips rise faster than chest).
Barbell
PushCompound
Flat Barbell Bench Press
ChestIntermediate
Muscles Worked
Coaching Cues
- Retract scapula and plant feet firmly.
- Bar path should be a slight arc, touching lower chest.
- Press weight up and back toward eyes.
Common Mistakes
- Flaring elbows out to 90 degrees.
- Lifting glutes off the bench to cheat the weight up.
Bodyweight
PullCompound
Strict Pull-Up
BackAdvanced
Muscles Worked
Coaching Cues
- Start from a dead hang.
- Depress shoulder blades before pulling (activate scaps).
- Drive elbows down toward the floor.
Common Mistakes
- Using momentum or "kipping".
- Only doing half reps (not extending arms fully at bottom).
Barbell
HingeCompound
Conventional Deadlift
BackAdvanced
Muscles Worked
Coaching Cues
- Bar should start directly over mid-foot.
- Hips higher than knees, chest tall.
- Drag the bar up your shins/thighs.
Common Mistakes
- Rounding the lower back (cat back).
- Yanking the bar off the floor instead of pulling slack first.
Barbell
PushCompound
Standing Overhead Press
ShouldersIntermediate
Muscles Worked
Coaching Cues
- Squeeze glutes and brace core to protect spine.
- Press bar in a straight line, moving head out of the way.
- Lock out directly overhead.
Common Mistakes
- Excessive arching of the lower back.
- Pushing the bar out in front of the body instead of straight up.
Dumbbell
LungeCompound
Dumbbell Bulgarian Split Squat
LegsAdvanced
Muscles Worked
Coaching Cues
- Rest back foot lightly on a bench.
- Keep torso slightly leaned forward to target glutes, or upright for quads.
- Drop back knee straight down to the floor.
Common Mistakes
- Placing too much weight on the back foot.
- Heel of front foot lifting off the floor.
Cable
PullCompound
Cable Lat Pulldown
BackBeginner
Muscles Worked
Coaching Cues
- Sit down and lock thighs under the pads.
- Pull bar straight down to your upper chest.
- Squeeze shoulder blades together at the bottom.
Common Mistakes
- Leaning too far back and using momentum.
- Pulling the bar behind the neck.
Bodyweight
CoreIsolation
Forearm Plank
CoreBeginner
Muscles Worked
Coaching Cues
- Rest on forearms with elbows directly under shoulders.
- Squeeze glutes and brace your core.
- Maintain a straight line from head to heels.
Common Mistakes
- Letting the hips sag toward the floor.
- Piking the hips up too high.
Dumbbell
IsolationIsolation
Dumbbell Lateral Raise
ShouldersBeginner
Muscles Worked
Coaching Cues
- Hold dumbbells at your sides with a slight bend in the elbows.
- Raise arms out to the sides until parallel with the floor.
- Think about leading with your elbows, not hands.
Common Mistakes
- Using momentum and swinging the torso.
- Shrugging the shoulders up toward the ears.
Barbell
PullIsolation
Barbell Biceps Curl
ArmsBeginner
Muscles Worked
Coaching Cues
- Keep elbows pinned at your sides.
- Curl the bar up by contracting the biceps, not swinging.
- Lower under control to a full stretch.
Common Mistakes
- Swinging the torso to heave the weight up.
- Letting the elbows drift forward at the top.
Dumbbell
PullIsolation
Dumbbell Hammer Curl
ArmsBeginner
Muscles Worked
Coaching Cues
- Hold dumbbells with a neutral (palms-facing) grip.
- Curl up keeping the thumbs pointing toward the ceiling.
- Control the lowering phase fully.
Common Mistakes
- Rotating the wrists into a normal curl.
- Using momentum from the shoulders.
Cable
IsolationIsolation
Cable Triceps Pushdown
ArmsBeginner
Muscles Worked
Coaching Cues
- Keep elbows tucked tight to your ribs.
- Push the attachment down until arms are fully locked out.
- Let it rise only until forearms are parallel — keep tension.
Common Mistakes
- Flaring the elbows out away from the body.
- Leaning over the bar to push with bodyweight.
Barbell
IsolationIsolation
Lying Triceps Extension (Skull Crusher)
ArmsIntermediate
Muscles Worked
Coaching Cues
- Lie flat and keep upper arms vertical.
- Bend only at the elbows, lowering the bar toward your forehead.
- Extend back to lockout without moving the upper arms.
Common Mistakes
- Letting the elbows flare wide.
- Turning it into a pullover by moving the shoulders.
Machine
SquatCompound
Machine Leg Press
LegsBeginner
Muscles Worked
Coaching Cues
- Place feet shoulder-width on the platform.
- Lower until knees reach about 90 degrees.
- Press through the whole foot without locking the knees hard.
Common Mistakes
- Letting the lower back round off the pad at the bottom.
- Bouncing the knees into the chest.
Machine
IsolationIsolation
Seated Leg Curl
LegsBeginner
Muscles Worked
Coaching Cues
- Adjust the pad to sit just above the ankles.
- Curl the heels down and back under control.
- Squeeze the hamstrings at full flexion.
Common Mistakes
- Using a jerky, momentum-driven motion.
- Lifting the hips off the seat to gain leverage.
Dumbbell
PushCompound
Incline Dumbbell Press
ChestIntermediate
Muscles Worked
Coaching Cues
- Set the bench to about a 30-degree incline.
- Lower the dumbbells to the upper chest with elbows ~45 degrees.
- Press up and slightly together without clanging the bells.
Common Mistakes
- Setting the incline too steep, turning it into a shoulder press.
- Bouncing the dumbbells off the chest.
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