Exercise library
A starter selection of common lifts. The app's library is larger and includes variations by grip, stance and equipment.
Barbell back squat
Legs Quads, glutes, adductors
Brace before you descend and keep the bar over mid-foot.
Romanian deadlift
Legs Hamstrings, glutes
Push the hips back and keep the bar close to your legs.
Walking lunge
Legs Quads, glutes
Take long steps and keep the front shin near vertical.
Barbell bench press
Push Chest, front delts, triceps
Pull the shoulder blades together and keep your feet planted.
Overhead press
Push Shoulders, triceps
Squeeze the glutes so you don't lean back.
Dumbbell lateral raise
Push Side delts
Lead with the elbows and stop around shoulder height.
Triceps pushdown
Push Triceps
Keep the elbows pinned to your sides.
Pull-up
Pull Lats, biceps
Start from a dead hang and drive the elbows down.
Barbell row
Pull Mid back, lats, biceps
Hinge at the hips and pull toward the lower ribs.
Dumbbell curl
Pull Biceps
Avoid swinging, and lower slowly.
Plank
Core Abs, deep core
Ribs down, glutes tight, breathe steadily.
Dead bug
Core Abs, hip flexors
Press the lower back to the floor as the opposite arm and leg reach.