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Exercises by Muscle Group

Pick a muscle group to see the best exercises for it, or open one of the key lifts below.

Glutes

Legs

Back

Chest

Shoulders

Arms

Abs

Glutes

Person doing a Bulgarian split squat with dumbbells and the rear foot on a bench

Bulgarian split squat

Gluteus maximus, Quadriceps

Person doing a standing cable hip abduction with an ankle strap on a low pulley

Cable hip abduction

Hip abductors

Person doing a glute bridge on the floor with hips lifted and knees bent

Glute bridge

Gluteus maximus

Person doing a barbell hip thrust with the upper back on a bench

Hip thrust

Gluteus maximus

See all glute exercises

Legs

Person doing a hack squat on a machine with the back on the angled pad and the shoulders under the pads

Hack squat

Quadriceps

Person doing a leg extension on a machine with the shins behind the padded roller

Leg extension

Quadriceps

Person doing a 45 degree leg press with feet on the sled platform

Leg press

Quadriceps, Gluteus maximus

Person doing a lying leg curl face down on the machine with the ankles under the padded roller

Lying leg curl

Hamstrings

Man doing a bodyweight reverse lunge with the back knee just above the floor

Reverse lunge

Quadriceps, Gluteus maximus

Person doing a barbell Romanian deadlift with the hips pushed back and the bar at the knees

Romanian deadlift

Hamstrings, Gluteus maximus

Person doing a barbell back squat with the bar on the upper back

Squat

Quadriceps, Gluteus maximus

See all leg exercises

Back

Person doing a bent over barbell row, torso leaning forward and the bar pulled to the stomach

Barbell row

Latissimus dorsi, Rhomboids, Middle trapezius

Person doing a conventional barbell deadlift, standing up with the bar close to the legs

Deadlift

Gluteus maximus, Hamstrings, Spinal erectors

Person doing a one arm dumbbell row with a hand and knee on a bench

Dumbbell row

Latissimus dorsi, Rhomboids, Middle trapezius

Person doing a wide grip lat pulldown on a cable machine, pulling the bar to the upper chest

Lat pulldown

Latissimus dorsi

Person doing an overhand pull up with the chin over the bar

Pull up

Latissimus dorsi

Person sitting on a cable row machine pulling a V-bar handle to the stomach with the feet on the platform

Seated cable row

Latissimus dorsi

See all back exercises

Chest

Person doing a barbell bench press lying on a flat bench

Bench press

Pectoralis major

Person doing a barbell incline bench press on a bench set to about 30 degrees

Incline bench press

Upper chest, Lower chest

Person doing an incline dumbbell press on a bench set to about 30 degrees

Incline dumbbell press

Upper pectoralis major

Person doing a push up on the floor with the body in a straight line

Push ups

Pectoralis major

See all chest exercises

Shoulders

Person doing a seated dumbbell shoulder press on an upright bench

Dumbbell shoulder press

Front deltoids

Person standing at a high cable pulley pulling a rope toward the face with the elbows high and wide

Face pull

Rear delts

Person doing a standing dumbbell lateral raise with arms out to the sides

Lateral raise

Lateral deltoid

Person doing a standing barbell overhead press with the bar locked out over the head

Overhead press

Front deltoids

See all shoulder exercises

Arms

Person doing a standing dumbbell biceps curl with palms facing up

Biceps curl

Biceps brachii

Person doing a standing dumbbell hammer curl with palms facing each other

Hammer curl

Biceps brachii, Brachialis

Person doing a cable triceps pushdown with a rope attachment

Triceps pushdown

Triceps brachii

See all arm exercises

Good to know

Choose a muscle group

Every exercise page shows the move from every angle, lists the steps and the muscles worked, and names the mistakes that cost you progress.

All exercises on this site

We add a new exercise page only when it has full instructions and renders. These are the lifts our plans and muscle pages use most.

Build a workout from these exercises

Pick exercises by muscle in GymDroid, log every set and see each lift go up week by week.

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