Exercise Guides: Form, Muscles Worked and Variations
Step-by-step guides to 979 exercises. Each one covers setup, form cues, the muscles worked, common mistakes and variations. Pick a body area, start with the guides lifters use most, or find a swap for a movement you can't do.
Exercise guides by body area
Every guide sorted by the muscles it trains. A guide can appear under more than one area.
Most-used exercise guides
The guides lifters look up most often, from the dumbbell bench press to the face pull.
Exercise tools
Free tools built on the same exercise library: swap a movement, compare two, and turn your sets into numbers.
Exercise Substitution Finder
Type any exercise and get the closest substitutes, ranked and filtered to the equipment you have.
Exercise vs. Exercise
Compare two exercises side by side: target muscles, equipment, difficulty and movement type.
One Rep Max Calculator
Estimate your 1RM from any set of weight and reps, or switch to RPE mode for more accuracy.
Estimate your 1RMStrength Standards
Beginner to elite standards for over 400 lifts, by bodyweight, age and sex. See where your lifts rank.
Check your levelExercise alternatives
Find a swap for any exerciseWhen a machine is taken or a movement hurts, these guides list the best swaps that train the same muscles.
The 13 Best Romanian Deadlift (RDL) Alternatives
9 Best Cable Pullover Alternatives
The 12 Best Back Extension Alternatives
Newest exercise guides
Guides added or rewritten most recently.
Close Grip vs Wide Grip Lat Pulldown: Target Your Back Muscles!
Neither a close grip nor a wide grip is a proven universal winner for lat growth. Choose a handle and width that let you perform controlled,…
Biceps Curl Mechanics: Form Fixes for Bigger Arms
Learn biceps curl mechanics, strict form cues, common mistakes, curl variations, weekly sets, and progression rules for bigger arms.
Forget Heel Lifts: Test Your Ankles Before You Blame Your Squat
Heel wedges, lifting shoes, and stance tweaks can all help a squat. The mistake is using them before you know what problem you are solving. If…
Forget Random Stretches: Use This Hip Mobility Reset Before You Squat
Most hip mobility routines are too random. They collect stretches from the internet, hold each one for a while, and hope the squat feels better. Sometimes…
Forget Regular Push-Ups: Build 3D Shoulders and Core Strength With Mike Tyson Push-Ups
Regular push-ups are great until they are not. Once you can cruise through clean sets of 25 or 30, the exercise can turn into a rep-count…
Tight Muscles and Zero Energy? This 10-Minute Yoga Flow Is a Total Reset
Whether you’re a newbie or an elite athlete, the challenge remains the same: stiff muscles and a lack of energy. These are signs of poor recovery…
Barbell Reverse Grip Skullcrusher: The Key to Building Stronger Triceps
The Barbell Reverse Grip Skullcrusher adds a unique twist to the classic skullcrusher exercise by using an underhand (reverse) grip. This variation places additional emphasis on…
Barbell Rollout From Bench: The Ultimate Guide for Strong Abs
The Barbell Rollout From Bench is a potent variation of the traditional rollout, adding an elevated setup and a barbell for extra challenge. By moving away…
Barbell Rear Lunge: The Key to Unlocking Your Glute Potential
The Barbell Rear Lunge is an effective exercise that targets the gluteal muscles, quadriceps, and hamstrings, making it essential for anyone looking to enhance lower body…
Band V-Up: The Ultimate Core Exercise for a Defined Midsection
The Band V-Up is a highly effective exercise that supercharges your core workout by integrating a resistance band into the traditional V-Up. This added resistance not…
Band Push Sit-Ups: The Ultimate Core Exercise for Toned Abs
The Band Push Sit-Up reimagines the classic sit-up by introducing a resistance band. This addition provides a targeted, intensified challenge for your abdominal muscles, specifically the…
Get Strong Abs with Band Standing Twisting Crunch Workout
Building a strong, stable core is a fundamental goal for many fitness enthusiasts—beginners and seasoned athletes alike. A well-developed midsection not only looks great but also…
Maximize Bicep Gains with the Cable Drag Curl Technique
Building impressive biceps isn’t just about traditional curls. By introducing the Cable Drag Curl into your routine, you’ll tap into a unique movement pattern that targets…
Unleash Total Core Power with Dynamic Rotational Strength
The Cable Judo Flip is an effective exercise for targeting your abs and building overall core strength, suitable for all fitness levels from teens to seniors.…
Perfect the Seated Barbell Overhead Press for Shoulder Strength
The Seated Barbell Overhead Press is a staple exercise for those aiming to build powerful, well-defined shoulders. By focusing on the deltoid muscles, this movement delivers…
Barbell Reverse Close-Grip Press to Maximize Triceps Growth
The Barbell Reverse Close-Grip Bench Press is an effective exercise aimed at maximizing triceps growth while enhancing overall upper body strength. By directly targeting the triceps,…
Barbell Reverse Preacher Curl: Build Stronger Biceps Fast!
The Barbell Reverse Preacher Curl is an effective exercise for building stronger, more defined biceps. Utilizing a reverse grip, it targets not only the biceps brachii…
Build Powerful Delts with the Barbell Seated Bradford Press
The Barbell Seated Bradford Press builds shoulder strength and upper body stability. It works all three deltoid muscles (front, side, and back), as well as the…
Build Stronger Triceps with the Barbell JM Bench Press
The Barbell JM Bench Press works the triceps brachii, making it a good exercise for building arm strength and size. Unlike regular bench presses that focus…
How our exercise guides are written
Each guide is written by a certified trainer or coach and explains the movement in the order you perform it: setup, execution, breathing and the cues that fix the most common mistakes.
Turn exercises into a workout
Once you know the movements, our workout plans show how to combine them into complete sessions and multi-week programs.