Exercise Library Step-by-Step Form Guides
Browse gym exercises by muscle group, equipment and skill level. Each guide shows a GIF demonstration, step-by-step proper form, the muscles worked, and sets and reps for your goal.
39Exercise guides
8Muscle groups
4Training goals per guide
Exercises by Muscle Group
Jump straight to the body part you are training today.
Chest Exercises
Presses on flat and incline benches that build the chest, front shoulders and triceps.
Barbell Bench PressTarget: Pectoralis Major
Barbell Incline Bench PressTarget: Pectoralis Major (Clavicular Head)
Dumbbell Bench PressTarget: Pectoralis Major
Dumbbell Incline Bench PressTarget: Pectoralis Major (Clavicular Head)
Chest DipTarget: Pectoralis Major
Low-to-High Cable FlyTarget: Pectoralis Major
Back Exercises
Rows that build the lats and upper back and balance all the pressing you do.
Shoulder Exercises
Overhead presses for the front delts and lateral raises for the side delts.
Biceps and Forearm Exercises
Curls with a barbell, EZ bar and dumbbells. Hammer curls add more work for the brachialis and forearms.
Triceps Exercises
A heavy compound press and a lying extension that trains all three triceps heads.
Leg Exercises for Quads and Glutes
Squats and single-leg exercises that build the quads, glutes and adductors.
Glute and Hamstring Exercises
Hip hinges and hip thrusts that train the glutes, hamstrings and lower back.
Calf Exercises
Standing and seated calf raises through a full range of motion.
More Exercises
Everything else in the library.
No exercises match these filters.
New to lifting?
Start With These 6 Exercises
Six Beginner-level exercises that together train your legs, glutes, chest, back, shoulders and arms.
Inside every guide
What Each Exercise Guide Includes
- GIF demonstration and a short quick answer
- Numbered steps for proper form
- Primary and secondary muscles worked
- Sets, reps and rest for four training goals
- Common mistakes, tips, and easier or harder variations
- Sources for any study we mention
Turn Exercises Into a Workout
Knowing the exercises is step one. These guides and tools help you put them into a plan that progresses.
Structure Your Workout
Exercise order, warm-up sets and how long each session should be.
Read the guide →Pick a Workout Split
Answer a few questions to find the split that fits your schedule.
Find your split →Keep Making Progress
How to add weight, reps or sets so your lifts keep going up.
Learn progressive overload →Exercise Library FAQs
How do I choose exercises for a workout?
Pick one or two compound lifts for the main muscle groups you are training, such as a squat, press or row, then add one or two isolation exercises for smaller muscles like the biceps, triceps or calves. See our guide on compound vs isolation exercises.
How many exercises should I do per muscle group?
Most people do well with one to three exercises per muscle group in a session. Weekly sets matter more than the number of exercises. See our guide on how many exercises per muscle group.
How many sets and reps should I do?
Every exercise guide has a sets and reps table for muscle growth, strength, endurance and beginners. For muscle growth, 3–4 sets of roughly 6–12 reps per exercise is a common starting point. See our guide on reps and sets for muscle growth.
Do I need a gym for these exercises?
Most exercises in the library use a barbell, dumbbells or an EZ bar, and some need a bench or rack. The equipment for each one is listed on its card and in its guide.
Ready to Train Smarter?
Follow a ready-made workout plan, or use our guides and free tools to build your own.