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Exercises by muscle group

Hundreds of exercises and variations, with photos and muscles worked. Find the right one and add it to your plan, free.

Pectorals

6

Arm Extension Movement — exercise demonstration

Arm Extension Movement 4 Variants

Bench Press Movements 10 Variants

Cable Crossovers — exercise demonstration

Cable Crossovers 12 Variants

Chest Opener on Side 5 Variants

Chest Press 3 Variants

Push Up — exercise demonstration

Push Up 12 Variants

Latissimus Dorsi

18

Boxing Movement

Controlled Vertical Leg Raise

Iso-Lateral High Row — exercise demonstration

Iso-Lateral High Row

Lat Machine — exercise demonstration

Lateral Gallop - Medium Stance

Lateral Gallop with Stretch

Latissimus dorsi stretching 5 Variants

Obliques - Lateral Trunk Flexion — exercise demonstration

Obliques - Lateral Trunk Flexion

Pull-ups — exercise demonstration

Rolling Paravertebrals

Rowing — exercise demonstration

Seated Row 7 Variants

Side Leg Lift in Quadruped

Supine Pedaling

Trapezius

9

Face Pull — exercise demonstration

Lateral Neck Flexion — exercise demonstration

Lateral Neck Flexion

Neck Flexion and Extension — exercise demonstration

Neck Flexion and Extension

One Leg Balance with Opposite Foot Touch

Pulley — exercise demonstration

Shrugs — exercise demonstration

Single-Leg Balance

Trapezius stretching 5 Variants

Lower Back

2

Lower back muscles stretching 5 Variants

Prone Back Extension — exercise demonstration

Prone Back Extension

Erector Spinae

1

Paraspinal muscles stretching 5 Variants

Deltoids

17

Arm Abductions — exercise demonstration

Arm Abductions 2 Variants

Arm Adductions — exercise demonstration

Arm raise with stick - supine — exercise demonstration

Arm raise with stick - supine

Arnold Press — exercise demonstration

Balance Feet Shoulder-Width

Deltoid muscles stretching 5 Variants

Front Delts — exercise demonstration

Front Delts 3 Variants

Landmine press — exercise demonstration

Military Press — exercise demonstration

Military Press 2 Variants

Overhead Arm Raises on One Leg — exercise demonstration

Overhead Arm Raises on One Leg

Overhead Presses — exercise demonstration

Overhead Presses 4 Variants

Rear Delt Raises — exercise demonstration

Rear Delt Raises 4 Variants

Reverse Fly — exercise demonstration

Reverse Fly 2 Variants

Shoulder Internal/External Rotation on Balance Pad

Side Delts — exercise demonstration

Side Delts 4 Variants

Snatch — exercise demonstration

Snatch — exercise demonstration

Rotator Cuff

5

Alternating Arm Raise with Ball on One Knee — exercise demonstration

Alternating Arm Raise with Ball on One Knee

Front pulls 3 Variants

Glenohumeral stabilizers isometric exercise 3 Variants

Lateral pulls 3 Variants

Shoulder abduction with supraspinatus focus — exercise demonstration

Shoulder abduction with supraspinatus focus

Biceps

3

Arm ergometer — exercise demonstration

Biceps Curl — exercise demonstration

Biceps Curl 10 Variants

Biceps muscles stretching 5 Variants

Triceps

8

Dips — exercise demonstration

Dips 3 Variants

French Press — exercise demonstration

French Press 3 Variants

Overhead press — exercise demonstration

Reverse Push Down — exercise demonstration

Reverse Push Down

Triceps Extension — exercise demonstration

Triceps Extension 2 Variants

Triceps Kickback — exercise demonstration

Triceps Kickback

Triceps muscles stretching 5 Variants

Triceps Pushdown — exercise demonstration

Triceps Pushdown

Forearms

4

Forearm muscles stretching 5 Variants

One-Arm Bottom-Up Walk — exercise demonstration

One-Arm Bottom-Up Walk

Wrist Curl — exercise demonstration

Wrist Curl 3 Variants

Wrist Extensions — exercise demonstration

Wrist Extensions

Abdominals

12

AB Crunch Elt+ — exercise demonstration

Ab Rollout — exercise demonstration

C-Crunch with Arm and Leg Extension — exercise demonstration

C-Crunch with Arm and Leg Extension

Crunch — exercise demonstration

Crunch 16 Variants

Hanging Knee Raise — exercise demonstration

Hanging Knee Raise

Isometric Hold — exercise demonstration

L-Lying Leg Drops — exercise demonstration

L-Lying Leg Drops

Roll Over - Bent Knees — exercise demonstration

Roll Over - Bent Knees

Side plank — exercise demonstration

Side plank 4 Variants

Sit Up — exercise demonstration

Sit Up 5 Variants

Supine Knee-to-Chest with Leg Extension — exercise demonstration

Supine Knee-to-Chest with Leg Extension

Turkish Get-Up — exercise demonstration

Obliques

6

Bent Press — exercise demonstration

Cross Body Carry — exercise demonstration

Cross Body Carry

Mountain Climber — exercise demonstration

Mountain Climber

Plank — exercise demonstration

Plank 10 Variants

Russian Twist — exercise demonstration

Single-leg deadlift with torso twist — exercise demonstration

Single-leg deadlift with torso twist

Iliopsoas

3

Alternating Flutter Kick — exercise demonstration

Alternating Flutter Kick

Iliopsoas stretching 5 Variants

Roll Over — exercise demonstration

Glutes

15

Abductors — exercise demonstration

American Kettlebell Swing — exercise demonstration

American Kettlebell Swing

Bird Dog — exercise demonstration

Bridge hold single leg extension — exercise demonstration

Bridge hold single leg extension

Burpee — exercise demonstration

Cardio Wave — exercise demonstration

Glute Machine — exercise demonstration

Gluteal muscles stretching 5 Variants

Half Sun Salutation — exercise demonstration

Half Sun Salutation

Hip Thrust — exercise demonstration

Hyperextension — exercise demonstration

Kneeling to Standing — exercise demonstration

Kneeling to Standing

Leg Kicks — exercise demonstration

Prone Alternating Back Kick — exercise demonstration

Prone Alternating Back Kick

Single-leg star execution (4 points) — exercise demonstration

Single-leg star execution (4 points)

Quadriceps

11

Halo with Squat and Arm Bend

High Knees March — exercise demonstration

High Knees March

Leg Abductions — exercise demonstration

Leg Abductions 2 Variants

Leg Adductors — exercise demonstration

Leg Extension — exercise demonstration

Leg Extension - Supine — exercise demonstration

Leg Extension - Supine

Lunges — exercise demonstration

Lunges 13 Variants

Quadriceps muscles stretching 5 Variants

Squat — exercise demonstration

Squat 12 Variants

Stair Climber — exercise demonstration

Stepper — exercise demonstration

Hamstrings

12

Bridge with bilateral hamstring curls on ball — exercise demonstration

Bridge with bilateral hamstring curls on ball

Deadlifts — exercise demonstration

Deadlifts 22 Variants

Glute Bridge Leg Curls 6 Variants

Hamstring Stretch 8 Variants

Jumps — exercise demonstration

Leg Curl — exercise demonstration

Leg Curl 5 Variants

Leg Raises 4 Variants

Nordic Hamstring Curl — exercise demonstration

Nordic Hamstring Curl 7 Variants

Prone Back Kick with Torso Extension — exercise demonstration

Prone Back Kick with Torso Extension

Rack Pull — exercise demonstration

Rack Pull 4 Variants

Resistance Band Leg Curl 3 Variants

Single Leg Deadlift — exercise demonstration

Single Leg Deadlift 8 Variants

Adductors

2

Adductor muscles stretching 5 Variants

Hip Opening & Closing - Supine — exercise demonstration

Hip Opening & Closing - Supine

Calves

8

Band Plantar Flexion 2 Variants

Calf muscles stretching 12 Variants

Calf Raise — exercise demonstration

Calf Raise 4 Variants

Jumping Jack — exercise demonstration

Seated Calf Raise — exercise demonstration

Seated Calf Raise 11 Variants

Single-leg balance on Bosu — exercise demonstration

Single-leg balance on Bosu

Single-Leg Standing Calf Raise 26 Variants

Standing Calf Raise — exercise demonstration

Standing Calf Raise 12 Variants

Tibialis Anterior

1

Tibialis muscles stretching 5 Variants

Peroneals

1

Peroneal muscles stretching 5 Variants

Other

141

Abdominal muscles stretching 5 Variants

Alternate Stick Hold with Leg Bends

Alternating Toe Touches - Supine

Ankle 7 Variants

Arm External Rotations 4 Variants

Back - front bar

Back - kneeling

Back - seated on heels

Back Extensions

Cat Stretch — exercise demonstration

Cat Stretch 2 Variants

Cat-Cow — exercise demonstration

Cat-Cow 4 Variants

Cervical spine 8 Variants

Dead bug — exercise demonstration

Drop and Catch the Ball, Partner

Dynamic Scorpion with Rotation

Elbow 9 Variants

Elliptical — exercise demonstration

Extended Body 4 Variants

External Rotators with Band (pos.1)

Figure Eight with Arms Extended, Wide Stance

Fluid Spine Release

Forward Lunge to Half Kneeling Overhead Press - Alternated

Forward Pull with Rope — exercise demonstration

Forward Pull with Rope

Good Morning — exercise demonstration

Hip Circles — exercise demonstration

Hollow Hold - Straight Leg Kicks

Inversion - Legs Up

Isometric External Rotators with Airball (pos.1)

Knee 7 Variants

Knee and Ankle Flex-Extension

Kneeling Forward Push with Standing Leg Extension

Kneeling on Disc with Feet Elevated

Kneeling Sprints

Lat Pulldown - Arm Slides

Lat Pulldown - Single Arm Slide

Leg Circles - Supine

Leg Circles Outward - Supine — exercise demonstration

Leg Circles Outward - Supine

Leg Lower - Alternating

Leg Press — exercise demonstration

Leg Press 4 Variants

Lumbar Mobilization

Lumbar spine 9 Variants

Lunges Forward and Backward

Mountain Climber with Lunge Stretch

Obliques - Arm Up

Obliques Roll Back

Obliques Twist - Quadruped

On-the-Spot Skip

Pelvic Mobilization

Pelvic Rotation

Pelvic Tilt with Alternating Leg Raise — exercise demonstration

Pelvic Tilt with Alternating Leg Raise

Press and Release

Prone Elbow Slide and Lift

Prone Scapular Stabilizers Isometric Hold on 30° Bench 4 Variants

Pull-ups — exercise demonstration

Quadruped on Stability Balls

Quadruped swing

Rear leg raise - quadruped on elbows

Rhomboids with Band (1 Arm)

Roll Up on Ball

Rope Flex-Extension

Scapula elevator - stretch

Scapular depression - seated

Scapular Mobilization

Scapular protraction

Scapular protraction - supine

Scapular Retraction — exercise demonstration

Scapular Retraction

Seated Exercise

Seated Scapular Protraction

Serratus anterior isometric with airball

Serratus anterior with wellness ball

Shoulder 21 Variants

Shoulder external rotations 8 Variants

Shoulder Internal Rotations 9 Variants

Side-lying shoulder exercise

Single-Leg Kneeling Extension with Opposite Leg Flex

Single-Leg Kneeling Forward Push

Skillmill — exercise demonstration

Skillmill 2 Variants

Sprint and Strength

Standing Knee Flex-Extension

Stationary cycle — exercise demonstration

Stationary cycle 4 Variants

Stick Flex-Extension

Subscapular isometric hold with airball

Sun Salutation with Cobra

Sunflower Sequence

Superman — exercise demonstration

Supine Hip Opener with Hands to Feet — exercise demonstration

Supine Hip Opener with Hands to Feet

Supine Neutral Position Search

Supine Pelvic Tilt

Supine Scapular Stabilization with a Softball 3 Variants

Supraspinatus with resistance band

Tai Chi — exercise demonstration

Teres minor isometric with airball

Teres minor with band

Thoracic spine 12 Variants

Throw prep with backward step

Thruster — exercise demonstration

Thruster 2 Variants

Toe Raises in Quadruped

Treadmill — exercise demonstration

Treadmill 2 Variants

Twisting Scorpion

V Up — exercise demonstration

V-Sit Hold — exercise demonstration

Vertical Jump with Split Legs

Wall Hip Abduction

Weight shift on hands

Windmill - Low Weight

Wrist 7 Variants