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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.
Interactive Tool
Target a Muscle
Tap a muscle on the body to filter the library.
Primary Secondary
Muscle
Pattern
Equip
Level
Showing 116 of 116 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.
Barbell
HingeCompound
Romanian Deadlift
LegsIntermediate
Muscles Worked
Coaching Cues
- Start standing with a soft knee bend.
- Push the hips back and slide the bar down the thighs.
- Feel a hamstring stretch, then drive the hips forward to stand.
Common Mistakes
- Rounding the lower back as you descend.
- Turning it into a squat by bending the knees too much.
Dumbbell
PushCompound
Dumbbell Shoulder Press
ShouldersBeginner
Muscles Worked
Coaching Cues
- Start with dumbbells at shoulder height, palms forward.
- Brace your core and press overhead without arching the back.
- Lower under control to ear level.
Common Mistakes
- Excessively arching the lower back to press heavier.
- Letting the elbows flare straight out behind the body.
Dumbbell
PullCompound
Bent-Over Dumbbell Row
BackBeginner
Muscles Worked
Coaching Cues
- Hinge to about 45 degrees with a flat back.
- Pull the dumbbell toward your hip, leading with the elbow.
- Squeeze the shoulder blade at the top.
Common Mistakes
- Standing too upright, shifting work off the back.
- Yanking with the lower back instead of rowing with the lats.
Cable
PullCompound
Cable Face Pull
ShouldersBeginner
Muscles Worked
Coaching Cues
- Set the cable to about face height with a rope attachment.
- Pull the rope toward your forehead, splitting the ends apart.
- Lead with the elbows high and squeeze the rear delts.
Common Mistakes
- Using too much weight and turning it into a row.
- Letting the elbows drop low so the lats take over.
Bodyweight
CoreCompound
Hanging Leg Raise
CoreAdvanced
Muscles Worked
Coaching Cues
- Hang from a bar with shoulders actively engaged.
- Raise the legs by curling the pelvis up, not just lifting the thighs.
- Lower slowly to avoid swinging.
Common Mistakes
- Using momentum to swing the legs up.
- Only raising the knees without curling the pelvis (reduces ab work).
Cable
IsolationIsolation
Cable Chest Fly
ChestIntermediate
Muscles Worked
Coaching Cues
- Set the pulleys high and step forward into a slight lean.
- Keep a soft, fixed elbow bend throughout.
- Bring the handles together in front of your chest and squeeze.
Common Mistakes
- Bending and straightening the elbows to turn it into a press.
- Letting the hands drift too high, shifting tension to the front delts.
Machine
PushCompound
Machine Chest Press
ChestBeginner
Muscles Worked
Coaching Cues
- Set the seat so the handles line up with your mid-chest.
- Keep shoulder blades pinned back against the pad.
- Press out smoothly without locking the elbows hard.
Common Mistakes
- Setting the seat too high so the handles sit near the shoulders.
- Shrugging the shoulders forward off the pad to push heavier.
Bodyweight
PushCompound
Push-Up
ChestBeginner
Muscles Worked
Coaching Cues
- Set hands slightly wider than shoulders.
- Squeeze glutes and brace core to keep a straight body line.
- Lower until the chest nearly touches, elbows about 45 degrees.
Common Mistakes
- Letting the hips sag or pike up out of line.
- Flaring the elbows straight out to the sides.
Cable
PullCompound
Seated Cable Row
BackBeginner
Muscles Worked
Coaching Cues
- Sit tall with a slight knee bend and a flat back.
- Pull the handle to your lower ribs, driving the elbows back.
- Squeeze the shoulder blades together, then extend under control.
Common Mistakes
- Rounding the back and heaving with the torso.
- Using a big backward lean to swing the weight in.
Barbell
PullCompound
Barbell Bent-Over Row
BackIntermediate
Muscles Worked
Coaching Cues
- Hinge to about 45 degrees with a braced, flat back.
- Pull the bar toward your lower ribs or belly button.
- Squeeze the shoulder blades, then lower under control.
Common Mistakes
- Standing too upright and turning it into a shrug.
- Jerking the weight up with the lower back.
Machine
PullCompound
Chest-Supported Machine Row
BackBeginner
Muscles Worked
Coaching Cues
- Set the chest pad so your arms extend fully at the handles.
- Row the handles back by driving the elbows past your torso.
- Pause and squeeze the shoulder blades before returning.
Common Mistakes
- Peeling the chest off the pad to gain leverage.
- Only using the arms without retracting the shoulder blades.
Dumbbell
LungeCompound
Dumbbell Walking Lunge
LegsIntermediate
Muscles Worked
Coaching Cues
- Hold dumbbells at your sides and keep the torso tall.
- Step forward and drop the back knee toward the floor.
- Drive through the front heel to step into the next rep.
Common Mistakes
- Taking too short a step so the front knee shoots past the toes.
- Letting the torso pitch forward and lose balance.
Machine
IsolationIsolation
Machine Leg Extension
LegsBeginner
Muscles Worked
Coaching Cues
- Line the knee joint up with the machine pivot.
- Extend the legs to nearly straight and squeeze the quads.
- Lower under control without letting the weight crash.
Common Mistakes
- Using momentum to kick the weight up.
- Letting the hips lift off the seat at the top.
Machine
IsolationIsolation
Standing Calf Raise
LegsBeginner
Muscles Worked
Coaching Cues
- Place the balls of your feet on the platform edge.
- Rise up onto the toes as high as possible.
- Lower slowly for a full stretch at the bottom.
Common Mistakes
- Bouncing through short, partial reps.
- Bending the knees to bounce the weight up.
Dumbbell
SquatCompound
Dumbbell Goblet Squat
LegsBeginner
Muscles Worked
Coaching Cues
- Hold one dumbbell vertically against your chest.
- Keep the chest tall and elbows inside the knees.
- Sit down between the hips to at least parallel.
Common Mistakes
- Letting the chest collapse forward under the weight.
- Rounding the lower back at the bottom of the squat.
Dumbbell
IsolationIsolation
Dumbbell Rear Delt Fly
ShouldersBeginner
Muscles Worked
Coaching Cues
- Hinge forward with a flat back and slight elbow bend.
- Raise the dumbbells out to the sides, leading with the elbows.
- Squeeze the rear delts, then lower under control.
Common Mistakes
- Using momentum and swinging the torso up.
- Squeezing the shoulder blades so hard the mid-back takes over.
Cable
IsolationIsolation
Cable Lateral Raise
ShouldersIntermediate
Muscles Worked
Coaching Cues
- Stand side-on to a low pulley with a slight elbow bend.
- Raise the arm out to the side until parallel with the floor.
- Lower slowly to keep constant tension through the range.
Common Mistakes
- Swinging the body to fling the arm up.
- Shrugging the shoulder toward the ear at the top.
Machine
PushCompound
Machine Shoulder Press
ShouldersBeginner
Muscles Worked
Coaching Cues
- Adjust the seat so the handles start near shoulder height.
- Brace the core and press straight overhead.
- Lower under control without letting the plates touch down.
Common Mistakes
- Setting the seat too low so the press starts too deep.
- Arching hard off the backrest to grind out reps.
Cable
CoreIsolation
Cable Crunch
CoreBeginner
Muscles Worked
Coaching Cues
- Kneel below a high pulley and hold the rope by your head.
- Crunch down by rounding the spine, bringing elbows toward thighs.
- Keep the hips fixed so the abs do the work.
Common Mistakes
- Turning it into a hip hinge by bending at the waist.
- Pulling with the arms instead of curling the torso.
Bodyweight
CoreIsolation
Russian Twist
CoreIntermediate
Muscles Worked
Coaching Cues
- Sit with knees bent and lean back to about 45 degrees.
- Brace the core and rotate the torso side to side.
- Move under control, touching the hands down each side.
Common Mistakes
- Swinging the arms while the torso stays still.
- Rounding and collapsing the lower back as you rotate.
Machine
CoreIsolation
Machine Ab Crunch
CoreBeginner
Muscles Worked
Coaching Cues
- Set the seat so the pad sits against your upper chest.
- Crunch down by contracting the abs, curling the ribs toward hips.
- Return slowly without letting the stack pull you back.
Common Mistakes
- Pushing with the arms instead of crunching with the abs.
- Using a fast, bouncing tempo out of the stretch.
Bodyweight
PushCompound
Parallel Bar Dip
ArmsAdvanced
Muscles Worked
Coaching Cues
- Support yourself on parallel bars with arms locked.
- Stay upright and keep elbows tracking back for triceps focus.
- Lower until the upper arms are about parallel, then press up.
Common Mistakes
- Dropping too deep and stressing the shoulders.
- Flaring the elbows wide and losing control at the bottom.
Dumbbell
PullIsolation
Dumbbell Concentration Curl
ArmsBeginner
Muscles Worked
Coaching Cues
- Sit and brace the working elbow against your inner thigh.
- Curl the dumbbell up with a full biceps contraction.
- Lower slowly to a complete stretch at the bottom.
Common Mistakes
- Swinging the arm or using the shoulder to lift.
- Cutting the range short instead of fully extending.
Barbell
SquatCompound
Barbell Front Squat
LegsAdvanced
Muscles Worked
Coaching Cues
- Rack the bar on the front delts, not the hands — fingers only guide it.
- Drive the elbows up so the upper arms stay near parallel to the floor.
- Stay upright and sit straight down between the hips.
Common Mistakes
- Elbows dropping, which dumps the bar off the shoulders.
- Letting the chest fold forward out of the hole.
Barbell
HingeCompound
Barbell Hip Thrust
LegsIntermediate
Muscles Worked
Coaching Cues
- Set the bench under the shoulder blades and the bar over the hip crease.
- Tuck the chin and keep the ribs down so the glutes finish the rep.
- Drive through the heels until the torso is parallel to the floor, then squeeze.
Common Mistakes
- Hyperextending the lower back at lockout instead of squeezing the glutes.
- Setting the feet too close, turning it into a quad press.
Barbell
HingeCompound
Barbell Good Morning
LegsAdvanced
Muscles Worked
Coaching Cues
- Use a light bar on the upper back and unlock the knees slightly.
- Push the hips straight back and let the torso lower like a drawbridge.
- Stop when the hamstrings run out of stretch, then drive the hips forward.
Common Mistakes
- Rounding the spine to chase extra depth.
- Going too heavy — this is a hinge, not a squat with the bar high.
Dumbbell
HingeCompound
Single-Leg Romanian Deadlift
LegsIntermediate
Muscles Worked
Coaching Cues
- Hold the dumbbell in the hand opposite the standing leg.
- Hinge at the hip and let the free leg travel back as a counterweight.
- Keep the hips square — do not let the free hip rotate open to the ceiling.
Common Mistakes
- Opening the hips sideways, which turns off the working glute.
- Locking the standing knee and rounding the back to reach the floor.
Bodyweight
HingeIsolation
Bodyweight Glute Bridge
LegsBeginner
Muscles Worked
Coaching Cues
- Lie on your back with heels pulled close to the glutes.
- Posteriorly tilt the pelvis first, then lift the hips.
- Squeeze the glutes hard at the top and pause a beat.
Common Mistakes
- Arching the lower back to gain height instead of extending the hips.
- Setting the feet too far from the glutes, which lets the hamstrings take over and cramp.
Dumbbell
IsolationIsolation
Dumbbell Chest Fly
ChestIntermediate
Muscles Worked
Coaching Cues
- Lie flat with shoulder blades pinned and a soft, fixed elbow bend.
- Open the arms in a wide arc until you feel a chest stretch.
- Hug the dumbbells back together as if wrapping a barrel.
Common Mistakes
- Bending the elbows to press the weight instead of flying it.
- Going too deep and dumping the load onto the shoulder joint.
Barbell
PullCompound
Pendlay Row
BackAdvanced
Muscles Worked
Coaching Cues
- Set the torso parallel to the floor and hold it there all set.
- Reset the bar on the floor between every rep — each rep starts dead.
- Explode the bar to the lower chest, then return it to the ground.
Common Mistakes
- Letting the torso rise as you pull, turning it into a bent row.
- Bouncing the bar off the floor instead of a true dead stop.
Dumbbell
PullCompound
Chest-Supported Dumbbell Row
BackBeginner
Muscles Worked
Coaching Cues
- Lie face-down on a bench set to about 30 degrees.
- Let the arms hang straight down for a full stretch.
- Row the dumbbells toward the hips, driving the elbows past the ribs.
Common Mistakes
- Pushing the chest off the pad to cheat the weight up.
- Shrugging the traps instead of driving with the elbows.
Bodyweight
PullCompound
Inverted Row
BackBeginner
Muscles Worked
Coaching Cues
- Set a bar at waist height and hang underneath with a straight body line.
- Squeeze the glutes so the hips stay locked in line with the shoulders.
- Pull the chest to the bar and touch it on every rep.
Common Mistakes
- Letting the hips sag so the chest never reaches the bar.
- Cutting reps short instead of touching and fully extending.
Bodyweight
PullCompound
Chin-Up
BackIntermediate
Muscles Worked
Coaching Cues
- Grip underhand at about shoulder width.
- Pull the elbows down toward the ribs and lead with the chest.
- Clear the chin over the bar, then lower to a full dead hang.
Common Mistakes
- Kipping the hips to generate momentum.
- Stopping short of a straight-arm hang and losing the stretch.
Cable
IsolationIsolation
Cable Straight-Arm Pulldown
BackBeginner
Muscles Worked
Coaching Cues
- Stand back from a high pulley and hinge slightly at the hips.
- Keep the elbows locked at a fixed slight bend the whole rep.
- Sweep the bar down to the thighs and squeeze the lats.
Common Mistakes
- Bending the elbows, which turns it into a triceps pushdown.
- Standing bolt upright so the range collapses to nothing.
Bodyweight
CarryIsolation
Dead Hang
BackBeginner
Muscles Worked
Coaching Cues
- Grip the bar with a full overhand wrap and hang with arms straight.
- Let the shoulders relax up but keep the ribs down and body still.
- Breathe steadily and hold for time, not for reps.
Common Mistakes
- Gripping only with the fingertips instead of a full wrap.
- Swinging or kicking the legs, which shortens the hold.
Barbell
PushCompound
Barbell Push Press
ShouldersAdvanced
Muscles Worked
Coaching Cues
- Start from a front rack with the bar resting on the shoulders.
- Dip about a quarter squat with a vertical torso, then reverse it fast.
- Let the leg drive launch the bar, and punch the head through at lockout.
Common Mistakes
- Dipping forward at the chest so the bar rolls off the shoulders.
- Dipping too deep and slowly, which kills the elastic leg drive.
Dumbbell
PushCompound
Dumbbell Arnold Press
ShouldersIntermediate
Muscles Worked
Coaching Cues
- Start with palms facing you at chin height.
- Rotate the palms outward as you press, finishing palms forward.
- Reverse the rotation on the way down to reach a full stretch.
Common Mistakes
- Rotating after the press instead of during it.
- Arching the lower back to move dumbbells that are too heavy.
Bodyweight
CoreIsolation
Dead Bug
CoreBeginner
Muscles Worked
Coaching Cues
- Lie on your back with arms and knees stacked over shoulders and hips.
- Press the lower back flat into the floor and keep it there.
- Extend the opposite arm and leg slowly while exhaling.
Common Mistakes
- Letting the lower back arch off the floor as the leg extends.
- Moving fast — shorten the range before you let the back lift.
Cable
CoreIsolation
Cable Pallof Press
CoreBeginner
Muscles Worked
Coaching Cues
- Stand side-on to a chest-height pulley with the handle at your sternum.
- Brace and press straight out — the goal is to resist rotation, not create it.
- Hold at full extension where the twisting force is strongest.
Common Mistakes
- Letting the torso rotate toward the stack.
- Standing too close so the cable creates almost no resistance.
Bodyweight
CoreIsolation
Side Plank
CoreBeginner
Muscles Worked
Coaching Cues
- Stack the elbow directly under the shoulder and the feet on top of each other.
- Drive the bottom hip up until head, hips and heels form a line.
- Squeeze the glutes and hold — do not let the hip drift back.
Common Mistakes
- Letting the bottom hip sag toward the floor.
- Rolling the chest toward the ground and losing the side-on position.
Dumbbell
CarryCompound
Dumbbell Farmer's Carry
CoreBeginner
Muscles Worked
Coaching Cues
- Hold a heavy dumbbell in each hand at your sides.
- Stand tall with the ribs down and shoulders pulled back, not shrugged.
- Walk with short, controlled steps for distance or time.
Common Mistakes
- Leaning back and letting the ribs flare as fatigue sets in.
- Letting the shoulders round forward under the load.
Dumbbell
CarryCompound
Dumbbell Suitcase Carry
CoreIntermediate
Muscles Worked
Coaching Cues
- Load one hand only and let the free arm hang naturally.
- Resist the pull — stay perfectly vertical instead of leaning away.
- Keep both shoulders level and walk the same distance on each side.
Common Mistakes
- Side-bending away from the weight to counterbalance it.
- Hiking the loaded shoulder up toward the ear.
Barbell
PushCompound
Close-Grip Bench Press
ArmsIntermediate
Muscles Worked
Coaching Cues
- Grip about shoulder-width — not narrower.
- Tuck the elbows close to the ribs on the descent.
- Touch the lower chest and press up by extending the elbows.
Common Mistakes
- Gripping so narrow that the wrists and elbows take the strain.
- Flaring the elbows, which hands the work back to the chest.
Barbell
PushCompound
Incline Barbell Bench Press
ChestIntermediate
Muscles Worked
Coaching Cues
- Set the bench to about a 30-degree incline.
- Retract the shoulder blades and lower the bar to the upper chest.
- Press up and slightly back over the collarbones.
Common Mistakes
- Setting the incline too steep so it becomes a shoulder press.
- Bouncing the bar off the chest to grind reps.
Dumbbell
PushCompound
Flat Dumbbell Bench Press
ChestBeginner
Muscles Worked
Coaching Cues
- Plant the feet and pin the shoulder blades to the bench.
- Lower the dumbbells to chest level with elbows about 45 degrees.
- Press up and slightly together without clanging the bells.
Common Mistakes
- Flaring the elbows straight out to 90 degrees.
- Letting the dumbbells drift apart and lose control at the bottom.
Machine
IsolationIsolation
Machine Pec Deck Fly
ChestBeginner
Muscles Worked
Coaching Cues
- Set the seat so the handles line up with mid-chest height.
- Keep a soft, fixed elbow bend against the pads.
- Squeeze the handles together in front of the chest and pause.
Common Mistakes
- Setting the seat too low so the shoulders take over.
- Jerking the pads together and letting them snap back.
Machine
PullCompound
T-Bar Row
BackIntermediate
Muscles Worked
Coaching Cues
- Straddle the bar and hinge to a flat, braced back.
- Pull the handles to the lower chest, driving the elbows back.
- Squeeze the shoulder blades, then lower to a full stretch.
Common Mistakes
- Standing too upright and turning it into a shrug.
- Heaving with the lower back instead of rowing with the lats.
Barbell
HingeCompound
Barbell Rack Pull
BackIntermediate
Muscles Worked
Coaching Cues
- Set the pins so the bar starts just above or below the knee.
- Brace hard and pull the slack out of the bar first.
- Drive the hips through and squeeze at lockout.
Common Mistakes
- Rounding the lower back to start the pull.
- Leaning back and hyperextending the spine at the top.
Machine
SquatCompound
Machine Hack Squat
LegsIntermediate
Muscles Worked
Coaching Cues
- Set the feet mid-platform and shoulders under the pads.
- Lower until the knees reach about 90 degrees.
- Drive through the whole foot without locking the knees hard.
Common Mistakes
- Letting the lower back round off the pad at the bottom.
- Placing the feet too low and lifting the heels.
Dumbbell
LungeCompound
Dumbbell Step-Up
LegsBeginner
Muscles Worked
Coaching Cues
- Hold dumbbells at the sides and face a knee-height box.
- Plant the whole front foot and drive through the heel to stand.
- Lower under control instead of dropping back down.
Common Mistakes
- Pushing off the trailing foot to bounce up.
- Letting the front knee cave inward on the drive.
Cable
PullCompound
Cable Upright Row
ShouldersIntermediate
Muscles Worked
Coaching Cues
- Stand tall facing a low pulley with a straight-bar attachment.
- Pull the bar up the body, leading with the elbows.
- Stop when the elbows reach shoulder height, then lower slowly.
Common Mistakes
- Pulling too high and cranking the shoulders inward.
- Swinging the torso to heave the weight up.
Machine
IsolationIsolation
Reverse Pec Deck
ShouldersBeginner
Muscles Worked
Coaching Cues
- Face the pad and grip the handles with a slight elbow bend.
- Sweep the arms back in a wide arc, leading with the elbows.
- Squeeze the rear delts, then return under control.
Common Mistakes
- Bending the elbows to row instead of flying.
- Shrugging the traps up as the arms travel back.
Barbell
PushCompound
Landmine Press
ShouldersIntermediate
Muscles Worked
Coaching Cues
- Hold the bar end at shoulder height with a staggered stance.
- Brace the core and press up and slightly forward along the bar path.
- Lock out without letting the ribs flare.
Common Mistakes
- Leaning back and arching to push heavier.
- Letting the elbow drift out so the chest takes over.
Bodyweight
CoreCompound
Ab Wheel Rollout
CoreAdvanced
Muscles Worked
Coaching Cues
- Kneel and grip the wheel directly under the shoulders.
- Brace hard and roll out only as far as you can keep the back flat.
- Pull through the abs to drag the wheel back in.
Common Mistakes
- Letting the lower back sag as you extend.
- Rolling out farther than you can control and losing the brace.
Bodyweight
CoreCompound
Bicycle Crunch
CoreBeginner
Muscles Worked
Coaching Cues
- Lie back with hands lightly behind the head and shoulders lifted.
- Rotate to bring one elbow toward the opposite knee.
- Extend the other leg long and switch under control.
Common Mistakes
- Yanking on the neck to pull the head up.
- Racing through reps without a real twist.
Cable
CoreCompound
Cable Woodchopper
CoreIntermediate
Muscles Worked
Coaching Cues
- Set the pulley high and stand side-on with arms extended.
- Rotate the torso to pull the handle down across to the far hip.
- Pivot the back foot and let the hips turn with the movement.
Common Mistakes
- Bending the elbows and yanking with the arms.
- Keeping the hips locked so the lower back takes the twist.
Barbell
PullIsolation
Barbell Preacher Curl
ArmsBeginner
Muscles Worked
Coaching Cues
- Set the pad under the armpits with the upper arms flat on it.
- Curl the bar up without letting the elbows lift off the pad.
- Lower slowly to a full stretch, stopping short of a hard lockout.
Common Mistakes
- Bouncing out of the bottom stretch and straining the elbows.
- Lifting the elbows off the pad to cheat the weight up.
Dumbbell
IsolationIsolation
Dumbbell Overhead Triceps Extension
ArmsBeginner
Muscles Worked
Coaching Cues
- Hold one dumbbell overhead with both hands and elbows tall.
- Lower the weight behind the head by bending only the elbows.
- Extend back to lockout keeping the upper arms still.
Common Mistakes
- Letting the elbows flare wide and drop forward.
- Moving the shoulders so it turns into a press.
Cable
PullIsolation
Cable Biceps Curl
ArmsBeginner
Muscles Worked
Coaching Cues
- Stand facing a low pulley with a bar attachment.
- Keep the elbows pinned to the sides and curl the bar up.
- Lower under control, resisting the constant cable tension.
Common Mistakes
- Letting the elbows drift forward at the top.
- Swinging the torso to fling the weight up.
Barbell
IsolationIsolation
Barbell Shrug
BackIntermediate
Muscles Worked
Coaching Cues
- Hold the bar at arm's length with a shoulder-width grip.
- Shrug the shoulders straight up toward the ears.
- Pause at the top, then lower under control for a full stretch.
Common Mistakes
- Rolling the shoulders instead of lifting straight up.
- Bending the elbows to help heave the weight.
Dumbbell
PullIsolation
Incline Dumbbell Curl
ArmsIntermediate
Muscles Worked
Coaching Cues
- Sit back on a bench set to about 45 degrees with the arms hanging.
- Curl the dumbbells without letting the elbows drift forward.
- Lower slowly to a deep stretch at the bottom.
Common Mistakes
- Swinging the elbows forward to shorten the range.
- Cutting the stretch short by not fully extending.
Dumbbell
IsolationIsolation
Dumbbell Wrist Curl
ArmsBeginner
Muscles Worked
Coaching Cues
- Rest the forearms on your thighs with the palms facing up.
- Let the dumbbells roll to the fingertips for a full stretch.
- Curl the wrists up and squeeze the forearms.
Common Mistakes
- Moving the forearms instead of only the wrists.
- Using a load so heavy the reps turn into swings.
Dumbbell
IsolationIsolation
Dumbbell Front Raise
ShouldersBeginner
Muscles Worked
Coaching Cues
- Hold the dumbbells in front of the thighs with a slight elbow bend.
- Raise the arms straight ahead to shoulder height.
- Lower under control without swinging.
Common Mistakes
- Using momentum from the hips to fling the weight up.
- Raising the arms above shoulder height and shrugging.
Dumbbell
PullCompound
Single-Arm Dumbbell Row
BackBeginner
Muscles Worked
Coaching Cues
- Brace one hand and knee on a bench with a flat back.
- Pull the dumbbell to your hip, driving the elbow past the ribs.
- Squeeze the lat at the top, then lower to a full stretch.
Common Mistakes
- Rotating the torso open to heave the weight up.
- Shrugging the shoulder toward the ear instead of rowing.
Barbell
PushCompound
Decline Barbell Bench Press
ChestIntermediate
Muscles Worked
Coaching Cues
- Lock the legs in and set a moderate decline.
- Lower the bar to the lower chest with the elbows tucked slightly.
- Press up and slightly back over the lower sternum.
Common Mistakes
- Bouncing the bar off the chest.
- Flaring the elbows straight out to the sides.
Bodyweight
PushCompound
Bench Dip
ArmsBeginner
Muscles Worked
Coaching Cues
- Place the hands on a bench edge with the legs extended out front.
- Lower by bending the elbows straight back to about 90 degrees.
- Press through the palms to lock the elbows out.
Common Mistakes
- Dropping too low and stressing the shoulders.
- Letting the elbows flare wide instead of tracking back.
Bodyweight
PushCompound
Diamond Push-Up
ArmsIntermediate
Muscles Worked
Coaching Cues
- Set the hands close so the thumbs and index fingers form a triangle.
- Keep the elbows tucked tight to the ribs as you lower.
- Press up in a straight body line without piking the hips.
Common Mistakes
- Letting the elbows flare out and shifting work to the chest.
- Sagging the hips out of a straight line.
Barbell
PullIsolation
EZ-Bar Reverse Curl
ArmsBeginner
Muscles Worked
Coaching Cues
- Grip the bar overhand on the angled sections.
- Keep the elbows pinned and curl the bar up.
- Lower slowly, resisting through the full range.
Common Mistakes
- Swinging the torso to start the curl.
- Letting the wrists break instead of staying firm.
Cable
IsolationIsolation
Cable Rope Overhead Triceps Extension
ArmsBeginner
Muscles Worked
Coaching Cues
- Face away from a high pulley with the rope held overhead.
- Keep the elbows high and pointing forward.
- Extend the rope overhead to lockout, then bend under control.
Common Mistakes
- Letting the elbows flare and drop toward the sides.
- Leaning too far forward and pressing with the shoulders.
Dumbbell
PullCompound
Dumbbell Pullover
ChestIntermediate
Muscles Worked
Coaching Cues
- Lie across a bench and hold one dumbbell over the chest.
- Lower the weight back over the head with a soft elbow bend.
- Pull it back over the chest by squeezing the lats and chest.
Common Mistakes
- Bending the elbows to turn it into a triceps extension.
- Overreaching at the bottom and straining the shoulders.
Machine
PullCompound
Machine Assisted Pull-Up
BackBeginner
Muscles Worked
Coaching Cues
- Set the assist weight and kneel or stand on the platform.
- Start from a full hang and depress the shoulder blades.
- Pull the chin over the bar, then lower to full extension.
Common Mistakes
- Using too much assistance and bouncing off the pad.
- Cutting the range short instead of a full dead hang.
Bodyweight
PushCompound
Pike Push-Up
ShouldersIntermediate
Muscles Worked
Coaching Cues
- Start in a downward-dog position with the hips high.
- Lower the crown of the head toward the floor between the hands.
- Press back up until the arms lock out.
Common Mistakes
- Letting the hips drop so it becomes a normal push-up.
- Flaring the elbows wide instead of tracking back.
Bodyweight
IsolationIsolation
Nordic Hamstring Curl
LegsAdvanced
Muscles Worked
Coaching Cues
- Kneel tall and anchor the ankles under a fixed pad or partner.
- Squeeze the glutes so the hips stay locked in line with the knees.
- Lower the torso slowly by fighting knee extension, then push off to reset.
Common Mistakes
- Breaking at the hips instead of holding a straight body line.
- Dropping fast because the eccentric is where the hamstrings get loaded.
Machine
IsolationIsolation
Lying Leg Curl
LegsBeginner
Muscles Worked
Coaching Cues
- Lie face-down with the pad set just above the heels.
- Curl the heels toward the glutes and squeeze at full flexion.
- Lower under control without letting the weight crash the stack.
Common Mistakes
- Lifting the hips off the pad to gain leverage.
- Using a jerky, momentum-driven tempo out of the stretch.
Machine
IsolationIsolation
Seated Calf Raise
LegsBeginner
Muscles Worked
Coaching Cues
- Set the pad on the lower thighs with the balls of the feet on the platform.
- Drive up onto the toes as high as possible and pause.
- Lower slowly into a deep stretch at the bottom.
Common Mistakes
- Bouncing through short, partial reps.
- Rushing the lowering phase and skipping the stretch.
Dumbbell
HingeCompound
Dumbbell Swing
LegsIntermediate
Muscles Worked
Coaching Cues
- Hinge at the hips and hike the dumbbell back between the legs.
- Snap the hips forward to float the weight to chest height.
- Let the arms stay relaxed — the hips power the swing, not the shoulders.
Common Mistakes
- Squatting the weight up instead of hinging at the hips.
- Lifting with the arms and hyperextending the lower back at the top.
Dumbbell
LungeCompound
Dumbbell Reverse Lunge
LegsBeginner
Muscles Worked
Coaching Cues
- Hold dumbbells at the sides and keep the torso tall.
- Step straight back and drop the rear knee toward the floor.
- Drive through the front heel to return to standing.
Common Mistakes
- Stepping back too short so the front knee shoots past the toes.
- Letting the front knee cave inward on the drive up.
Dumbbell
LungeCompound
Dumbbell Lateral Lunge
LegsIntermediate
Muscles Worked
Coaching Cues
- Step wide to one side and push the hips back over that foot.
- Keep the trailing leg straight to stretch the inner thigh.
- Drive through the bent leg's heel to return to center.
Common Mistakes
- Letting the bent knee collapse inward over the toes.
- Staying too upright so the hips never load the adductors.
Machine
IsolationIsolation
Machine Hip Adduction
LegsBeginner
Muscles Worked
Coaching Cues
- Sit tall with the pads set against the inner thighs.
- Squeeze the knees together against the resistance.
- Return slowly to a controlled stretch without letting the stack drop.
Common Mistakes
- Slamming the pads together with momentum.
- Setting the start position too wide and straining the groin.
Machine
IsolationIsolation
Machine Hip Abduction
LegsBeginner
Muscles Worked
Coaching Cues
- Sit tall with the pads against the outer thighs.
- Press the knees apart and squeeze the outer glutes.
- Return slowly, resisting the pull back to center.
Common Mistakes
- Leaning back to use the torso for extra range.
- Bouncing the reps instead of controlling the return.
Bodyweight
CoreIsolation
Reverse Crunch
CoreBeginner
Muscles Worked
Coaching Cues
- Lie on your back with the knees bent over the hips.
- Curl the pelvis up to lift the hips off the floor.
- Lower slowly without letting the feet swing forward.
Common Mistakes
- Swinging the legs to fling the hips up.
- Only lifting the thighs without curling the pelvis.
Bodyweight
CoreIsolation
Hollow Body Hold
CoreIntermediate
Muscles Worked
Coaching Cues
- Lie back and press the lower back flat into the floor.
- Lift the shoulders and legs to form a shallow banana shape.
- Reach the arms overhead and hold for time, breathing steadily.
Common Mistakes
- Letting the lower back arch off the floor as the legs lower.
- Raising the legs too high, which kills the ab tension.
Bodyweight
HingeCompound
Back Extension
CoreBeginner
Muscles Worked
Coaching Cues
- Set the pad just below the hip crease so the hips can hinge freely.
- Lower the torso by folding at the hips with a flat spine.
- Squeeze the glutes to raise up in line with the legs — no higher.
Common Mistakes
- Hyperextending past neutral and cranking the lower back.
- Rounding the spine to reach lower instead of hinging at the hips.
Barbell
HingeCompound
Trap Bar Deadlift
LegsBeginner
Muscles Worked
Coaching Cues
- Stand centered in the trap bar and grip the neutral handles.
- Brace the core, set a flat back, and pull the slack out first.
- Drive through the whole foot and lock the hips out at the top.
Common Mistakes
- Rounding the lower back as you break the bar off the floor.
- Letting the hips shoot up first so it turns into a stiff-leg pull.
Dumbbell
CoreCompound
Dumbbell Turkish Get-Up
CoreAdvanced
Muscles Worked
Coaching Cues
- Keep your eyes locked on the weight the whole way up.
- Move through each position slowly and deliberately, one segment at a time.
- Keep the loaded arm vertical and elbow fully locked throughout.
Common Mistakes
- Rushing the transitions instead of pausing to stabilize each position.
- Letting the working arm drift out of the vertical, stacked position.
Dumbbell
PullCompound
Renegade Row
BackAdvanced
Muscles Worked
Coaching Cues
- Set feet wide for a stable, anti-rotation base.
- Row one dumbbell to your hip while bracing hard against twisting.
- Keep hips level and square to the floor as you pull.
Common Mistakes
- Letting the hips rotate open toward the rowing side.
- Using a narrow foot stance that makes balance the limiting factor.
Machine
HingeCompound
Glute-Ham Raise
LegsIntermediate
Muscles Worked
Coaching Cues
- Anchor your feet firmly and pin your ankles against the pad.
- Lower under control until the torso is nearly horizontal.
- Squeeze the hamstrings and glutes to pull yourself back up.
Common Mistakes
- Dropping down too fast and losing tension in the eccentric.
- Bending only at the hips instead of driving the knee flexion.
Cable
HingeCompound
Cable Pull-Through
LegsBeginner
Muscles Worked
Coaching Cues
- Hinge at the hips and push your butt back toward the stack.
- Keep a soft knee bend and a flat, neutral spine.
- Finish by squeezing the glutes to stand tall, not by leaning back.
Common Mistakes
- Turning it into a squat by bending the knees instead of hinging.
- Hyperextending the lower back at the top lockout.
Cable
IsolationIsolation
Standing Cable Glute Kickback
LegsBeginner
Muscles Worked
Coaching Cues
- Hinge slightly forward and brace your core for a stable torso.
- Drive the working leg straight back by squeezing the glute.
- Pause at full extension, then return under control.
Common Mistakes
- Arching the lower back to swing the leg higher.
- Using momentum and letting the ankle weight or cable yank the leg back.
Machine
HingeCompound
Reverse Hyperextension
LegsIntermediate
Muscles Worked
Coaching Cues
- Grip the handles and let your legs hang straight down to start.
- Raise the legs by squeezing glutes until they reach hip height.
- Lower slowly and avoid swinging into the next rep.
Common Mistakes
- Kicking the legs up past parallel and hyperextending the spine.
- Using momentum to swing rather than controlled hip extension.
Bodyweight
CoreIsolation
Copenhagen Plank
CoreAdvanced
Muscles Worked
Coaching Cues
- Rest your top leg on a bench and stack shoulder over elbow.
- Lift your hips so your body forms one straight line.
- Squeeze the top inner thigh into the bench to hold position.
Common Mistakes
- Letting the hips sag toward the floor and losing the straight line.
- Starting with the full long-lever version before building strength.
Cable
IsolationIsolation
Cable Triceps Kickback
ArmsBeginner
Muscles Worked
Coaching Cues
- Hinge forward and pin your upper arm parallel to the floor.
- Extend only at the elbow until the arm is fully straight.
- Squeeze the triceps at lockout, then return under control.
Common Mistakes
- Letting the elbow drop and swing instead of staying fixed.
- Using the shoulder to drive the weight rather than the triceps.
Machine
IsolationIsolation
Donkey Calf Raise
LegsIntermediate
Muscles Worked
Coaching Cues
- Hinge at the hips with the pad loaded across your lower back.
- Drop the heels for a deep stretch below the platform.
- Rise onto the balls of your feet and pause hard at the top.
Common Mistakes
- Bouncing out of the bottom instead of controlling the stretch.
- Using a short partial range and never fully extending the ankle.
Bodyweight
IsolationIsolation
Single-Leg Calf Raise
LegsBeginner
Muscles Worked
Coaching Cues
- Balance on the ball of one foot on a step, holding a support for balance.
- Let the heel sink below the step for a full stretch.
- Press up as high as possible and squeeze at the top.
Common Mistakes
- Cutting the range short and bouncing through partial reps.
- Pulling hard on the support hand to assist the lift.
Dumbbell
CoreIsolation
Dumbbell Side Bend
CoreBeginner
Muscles Worked
Coaching Cues
- Hold one dumbbell at your side with a tall, neutral spine.
- Bend laterally toward the weighted side, then contract to return.
- Keep hips still so the movement comes from the waist.
Common Mistakes
- Leaning forward or backward instead of bending straight sideways.
- Using a weight so heavy the torso can barely move through range.
Barbell
SquatCompound
Barbell Zercher Squat
LegsAdvanced
Muscles Worked
Coaching Cues
- Cradle the bar in the crooks of your elbows against your torso.
- Keep the chest tall and elbows high as you descend.
- Sit between your hips and drive up through the whole foot.
Common Mistakes
- Letting the upper back round and the bar pull you forward.
- Starting too heavy before the elbows adapt to the bar pressure.
Bodyweight
SquatCompound
Bodyweight Pistol Squat
LegsAdvanced
Muscles Worked
Coaching Cues
- Extend one leg forward and sit back onto the working leg.
- Keep the heel of the standing foot flat and planted.
- Control the descent all the way down, then drive back up.
Common Mistakes
- Collapsing at the bottom instead of lowering under control.
- Letting the standing knee cave inward as you stand up.
Bodyweight
SquatIsolation
Wall Sit
LegsBeginner
Muscles Worked
Coaching Cues
- Slide down the wall until thighs are parallel to the floor.
- Keep knees stacked directly over your ankles.
- Press your low back flat into the wall and hold steady.
Common Mistakes
- Sitting too high so the quads never really work.
- Letting the knees drift past the toes or cave inward.
Barbell
IsolationIsolation
Behind-the-Back Barbell Wrist Curl
ArmsBeginner
Muscles Worked
Coaching Cues
- Hold the bar behind your glutes with an underhand grip.
- Let the bar roll down to the fingertips for a full stretch.
- Curl the wrists up and squeeze the forearms at the top.
Common Mistakes
- Bending the elbows or shrugging to help lift the bar.
- Using a heavy load that shortens the range to a small twitch.
Bodyweight
SquatIsolation
Sissy Squat
LegsIntermediate
Muscles Worked
Coaching Cues
- Hold a support and rise onto the balls of your feet.
- Lean back and drive the knees forward as you lower.
- Keep a straight line from knees to shoulders throughout.
Common Mistakes
- Bending at the hips instead of leaning back in one line.
- Dropping too deep before the knees are conditioned for the load.
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