Exercise library
See the movement, and the muscles it works
Every exercise in MuscleOS, with the muscles it trains and how to do it. Animated demos highlight the working muscles in green, the same colours as the app.
Staple lifts
- Barbell SquatQuads, Glutes, Lower Back
- Bench PressChest, Front Delts, Triceps
- DeadliftGlutes, Lower Back, Quads, Hamstrings, Traps, Forearms
- Overhead PressFront Delts, Triceps, Side Delts
- Barbell RowLats, Rhomboids, Traps, Rear Delts, Biceps, Lower Back, Forearms
- Pull-UpLats, Biceps, Rear Delts, Forearms
- Romanian DeadliftHamstrings, Glutes, Lower Back, Traps, Forearms
- Incline Bench PressChest, Front Delts, Triceps
- Lat Pulldown with Pronated GripLats, Biceps, Rear Delts, Forearms
- Hip ThrustGlutes, Quads
- Leg PressQuads, Glutes, Hamstrings
- Bulgarian Split SquatQuads, Glutes
- Push-UpChest, Front Delts, Triceps, Abs
- Dumbbell LungeQuads, Glutes
- Barbell CurlBiceps, Forearms
- Tricep Pushdown with RopeTriceps
- Dumbbell Lateral RaiseSide Delts, Front Delts
- PlankAbs, Obliques
- Kettlebell SwingGlutes, Lower Back, Hamstrings, Traps, Forearms
- Power CleanGlutes, Lower Back, Quads, Hamstrings, Traps, Forearms
Our exercise animations are free to reuse. They're released under CC0 1.0: use them in your app, site, class or coaching, with or without changes, and no credit needed.
All exercises
397 exercises
- Air SquatQuads, Glutes
- Arnold PressFront Delts, Side Delts, Triceps
- Assisted Chin-UpLats, Biceps, Rear Delts, Forearms
- Assisted DipChest, Front Delts, Triceps
- Assisted Pull-UpLats, Biceps, Rear Delts, Forearms
- Back ExtensionGlutes, Lower Back, Hamstrings
- Ball SlamsLats, Abs, Obliques, Glutes, Front Delts
- Band External Shoulder RotationRear Delts
- Band Internal Shoulder RotationFront Delts
- Band Pull-ApartRear Delts, Rhomboids, Traps
- Band-Assisted Bench PressChest, Front Delts, Triceps
- Banded Face PullRear Delts, Rhomboids, Traps, Side Delts
- Banded Hip MarchAbs, Quads
- Banded Muscle-UpLats, Chest, Triceps, Biceps
- Banded Side KickGlutes
- Bar DipChest, Front Delts, Triceps
- Bar HangForearms
- Bar Muscle-UpLats, Chest, Triceps, Biceps
- Barbell CurlBiceps, Forearms
- Barbell Front RaiseFront Delts, Side Delts
- Barbell Hack SquatQuads, Glutes, Lower Back, Traps, Forearms
- Barbell Incline Triceps ExtensionTriceps
- Barbell LungeQuads, Glutes
- Barbell Lying Tricep ExtensionTriceps
- Barbell Rear Delt RowRear Delts, Rhomboids, Traps, Biceps
- Barbell RowLats, Rhomboids, Traps, Rear Delts, Biceps, Lower Back, Forearms
- Barbell Seated Calf RaiseCalves
- Barbell ShrugTraps, Forearms
- Barbell SquatQuads, Glutes, Lower Back
- Barbell Standing Calf RaiseCalves
- Barbell Standing Triceps ExtensionTriceps
- Barbell Walking LungeQuads, Glutes
- Barbell Wrist CurlForearms
- Barbell Wrist Curl Behind the BackForearms
- Barbell Wrist ExtensionForearms
- Bayesian CurlBiceps, Forearms
- Behind the Neck PressFront Delts, Side Delts, Traps, Triceps
- Belt SquatQuads, Glutes
- Bench DipTriceps, Chest, Front Delts
- Bench PressChest, Front Delts, Triceps
- Bicycle CrunchObliques, Abs
- Block CleanGlutes, Lower Back, Quads, Hamstrings, Traps, Forearms, Calves
- Block SnatchGlutes, Lower Back, Quads, Hamstrings, Traps, Calves, Forearms
- Board PressChest, Front Delts, Triceps
- Bodyweight CurlBiceps, Lats, Forearms
- Bodyweight Leg CurlHamstrings, Glutes
- Bodyweight LungeQuads, Glutes
- Bodyweight Tricep ExtensionTriceps
- Box JumpQuads, Glutes, Calves
- Box SquatQuads, Glutes, Lower Back
- Bulgarian Split SquatQuads, Glutes
- Cable Chest PressChest, Front Delts, Triceps
- Cable Crossover Bicep CurlBiceps, Forearms
- Cable CrunchAbs, Obliques
- Cable Curl with BarBiceps, Forearms
- Cable Curl with RopeBiceps, Forearms
- Cable External Shoulder RotationRear Delts
- Cable Front RaiseFront Delts, Side Delts
- Cable Glute KickbackGlutes, Hamstrings
- Cable Internal Shoulder RotationFront Delts
- Cable Lateral RaiseSide Delts, Front Delts
- Cable Machine Hip AbductionGlutes
- Cable Machine Hip AdductionAdductors
- Cable Pull ThroughGlutes, Lower Back, Hamstrings
- Cable Rear Delt RowRear Delts, Rhomboids, Traps, Biceps
- Cable Seated Wide Grip RowLats, Rhomboids, Traps, Rear Delts, Biceps, Forearms
- Calf Raise in Leg PressCalves
- Calf RaisesCalves
- Captain's Chair Knee RaiseAbs, Obliques
- Captain's Chair Leg RaiseAbs, Obliques
- Chair SquatQuads, Glutes
- Chest to BarLats, Rear Delts, Biceps, Forearms
- Chest-Supported Dumbbell RowLats, Rhomboids, Traps, Rear Delts, Biceps, Forearms
- Chin-UpLats, Biceps, Rear Delts, Forearms
- ClamshellsGlutes
- Clap Push-UpChest, Front Delts, Triceps, Abs
- CleanGlutes, Lower Back, Quads, Hamstrings, Traps, Forearms, Calves
- Clean and JerkGlutes, Quads, Hamstrings, Lower Back, Traps, Front Delts, Triceps
- Close-Grip Bench PressTriceps, Chest, Front Delts
- Close-Grip Chin-UpLats, Biceps, Rear Delts, Forearms
- Close-Grip Feet-Up Bench PressTriceps, Chest, Front Delts
- Close-Grip Lat PulldownLats, Biceps, Rear Delts, Forearms
- Close-Grip Push-UpTriceps, Chest, Front Delts, Abs
- Cobra Push-UpTriceps, Chest, Front Delts
- Concentration CurlBiceps, Forearms
- Copenhagen PlankAdductors, Obliques, Abs
- Core TwistObliques, Abs
- Cossack SquatQuads, Glutes, Adductors
- Crossbody Cable Triceps ExtensionTriceps
- CrunchAbs, Obliques
- Cuban PressSide Delts, Rear Delts, Front Delts, Traps, Triceps
- Curtsy LungeQuads, Glutes
- Dead BugAbs, Obliques
- Dead Bug with DumbbellsAbs, Obliques
- DeadliftGlutes, Lower Back, Quads, Hamstrings, Traps, Forearms
- Death March with DumbbellsGlutes, Hamstrings, Lower Back, Forearms, Traps
- Decline Bench PressChest, Triceps, Front Delts
- Decline Push-UpChest, Front Delts, Triceps, Abs
- Deficit DeadliftGlutes, Lower Back, Quads, Hamstrings, Traps, Forearms
- Depth JumpQuads, Glutes, Calves
- Devils PressGlutes, Hamstrings, Front Delts, Chest, Triceps, Quads
- Donkey Calf RaiseCalves
- Donkey KicksGlutes, Hamstrings
- Drag CurlBiceps, Forearms
- Dragon FlagAbs, Obliques, Lats
- Dumbbell Chest FlyChest, Front Delts
- Dumbbell Chest PressChest, Front Delts, Triceps
- Dumbbell CurlBiceps, Forearms
- Dumbbell DeadliftGlutes, Lower Back, Quads, Hamstrings, Traps, Forearms
- Dumbbell Decline Chest PressChest, Front Delts, Triceps
- Dumbbell Floor PressChest, Front Delts, Triceps
- Dumbbell Frog PumpGlutes, Hamstrings
- Dumbbell Front RaiseFront Delts, Side Delts
- Dumbbell Horizontal External Shoulder RotationRear Delts
- Dumbbell Horizontal Internal Shoulder RotationFront Delts
- Dumbbell Lateral RaiseSide Delts, Front Delts
- Dumbbell LungeQuads, Glutes
- Dumbbell Lying Internal Shoulder Rotation on BenchFront Delts
- Dumbbell Lying Tricep ExtensionTriceps
- Dumbbell Preacher CurlBiceps, Forearms
- Dumbbell PulloverChest, Lats
- Dumbbell Rear Delt RowRear Delts, Rhomboids, Traps, Biceps
- Dumbbell Romanian DeadliftHamstrings, Glutes, Lower Back, Traps, Forearms
- Dumbbell RowLats, Rhomboids, Traps, Rear Delts, Biceps, Forearms
- Dumbbell ShrugTraps, Forearms
- Dumbbell Side BendObliques
- Dumbbell SquatQuads, Glutes, Lower Back
- Dumbbell Standing Tricep ExtensionTriceps
- Dumbbell Walking LungeQuads, Glutes
- Dumbbell Wrist CurlForearms
- Dumbbell Wrist ExtensionForearms
- Dynamic Side PlankObliques, Abs
- Eccentric Heel DropCalves
- EZ Bar Lying Triceps ExtensionTriceps
- EZ CurlBiceps, Forearms
- Farmers WalkForearms, Traps, Obliques, Abs, Glutes
- Fat Bar DeadliftGlutes, Forearms, Lower Back, Quads, Hamstrings, Traps
- Feet-Up Bench PressChest, Front Delts, Triceps
- Fire HydrantsGlutes
- Floor Back ExtensionLower Back
- Floor PressChest, Front Delts, Triceps
- Frog PumpsGlutes, Hamstrings
- Front HoldFront Delts, Side Delts
- Front SquatQuads, Glutes, Lower Back
- Glute BridgeGlutes, Quads
- Glute Ham RaiseHamstrings, Glutes, Lower Back
- Goblet SquatQuads, Glutes, Lower Back
- Good MorningHamstrings, Glutes, Lower Back
- Gorilla RowLats, Rhomboids, Traps, Biceps, Forearms, Rear Delts
- GripperForearms
- Ground to OverheadGlutes, Quads, Hamstrings, Front Delts, Triceps, Traps
- Hack SquatQuads, Glutes
- Half Air SquatQuads, Glutes
- Hammer CurlBiceps, Forearms
- Handstand Push-UpFront Delts, Side Delts, Triceps
- Hang CleanGlutes, Lower Back, Quads, Hamstrings, Traps, Forearms, Calves
- Hang Power CleanGlutes, Lower Back, Hamstrings, Traps, Forearms
- Hang Power SnatchGlutes, Lower Back, Hamstrings, Traps, Forearms
- Hang SnatchGlutes, Lower Back, Quads, Hamstrings, Traps, Forearms, Calves
- Hanging Knee RaiseAbs, Obliques
- Hanging Leg RaiseAbs, Obliques
- Hanging Sit-UpAbs, Obliques
- Hanging Windshield WiperObliques, Abs, Forearms
- Heel WalkTibialis
- High to Low Wood Chop with BandObliques, Abs
- High to Low Wood Chop with CableObliques, Abs
- Hip Abduction Against BandGlutes
- Hip Abduction MachineGlutes
- Hip Adduction Against BandAdductors
- Hip Adduction MachineAdductors
- Hip ThrustGlutes, Quads
- Hip Thrust MachineGlutes, Quads
- Hip Thrust with Band Around KneesGlutes, Quads
- Hollow Body CrunchAbs, Obliques
- Hollow HoldAbs, Obliques
- Horizontal Wood Chop with BandObliques
- Horizontal Wood Chop with CableObliques
- Incline Bench PressChest, Front Delts, Triceps
- Incline Dumbbell CurlBiceps, Forearms
- Incline Dumbbell PressChest, Front Delts, Triceps
- Incline Push-UpChest, Front Delts, Triceps, Abs
- Inverted RowLats, Rhomboids, Traps, Rear Delts, Biceps, Forearms
- Inverted Row with Underhand GripLats, Rhomboids, Traps, Rear Delts, Biceps, Forearms
- Jackknife Sit-UpAbs, Obliques
- Jefferson CurlLower Back, Glutes, Hamstrings, Traps
- JerkFront Delts, Quads, Glutes, Lower Back, Traps, Triceps, Side Delts
- Jump SquatQuads, Glutes, Calves
- Jumping LungeQuads, Glutes
- Jumping Muscle-UpLats, Chest, Triceps, Biceps
- Kettlebell CleanGlutes, Lower Back, Hamstrings, Traps, Forearms, Obliques
- Kettlebell Clean & JerkGlutes, Hamstrings, Lower Back, Front Delts, Traps, Triceps, Side Delts
- Kettlebell Clean & PressGlutes, Hamstrings, Lower Back, Front Delts, Traps, Triceps, Side Delts
- Kettlebell CurlBiceps, Forearms
- Kettlebell Floor PressChest, Front Delts, Triceps
- Kettlebell Front SquatQuads, Glutes, Lower Back
- Kettlebell HaloFront Delts, Side Delts, Traps, Triceps, Abs, Obliques
- Kettlebell Plank Pull ThroughAbs, Obliques
- Kettlebell PressFront Delts, Triceps, Side Delts
- Kettlebell Push PressFront Delts, Triceps, Side Delts
- Kettlebell RowLats, Rhomboids, Traps, Rear Delts, Biceps, Forearms
- Kettlebell SnatchGlutes, Lower Back, Hamstrings, Traps, Forearms
- Kettlebell SwingGlutes, Lower Back, Hamstrings, Traps, Forearms
- Kettlebell ThrustersQuads, Glutes, Front Delts, Triceps
- Kettlebell Tibialis RaiseTibialis
- Kettlebell WindmillObliques, Glutes, Hamstrings, Side Delts
- Kneeling Ab Wheel Roll-OutAbs, Obliques
- Kneeling Incline Push-UpChest, Front Delts, Triceps, Abs
- Kneeling PlankAbs, Obliques
- Kneeling Push-UpChest, Front Delts, Triceps, Abs
- Kneeling Side PlankObliques, Abs
- Kroc RowLats, Rhomboids, Traps, Rear Delts, Biceps, Lower Back, Forearms
- L-SitAbs, Quads, Triceps
- Landmine Hack SquatQuads, Glutes
- Landmine PressFront Delts, Triceps, Chest
- Landmine RotationObliques, Abs, Front Delts
- Landmine SquatQuads, Glutes, Lower Back
- Lat Pulldown with Neutral GripLats, Biceps, Rear Delts, Forearms
- Lat Pulldown with Pronated GripLats, Biceps, Rear Delts, Forearms
- Lat Pulldown with Supinated GripLats, Biceps, Rear Delts, Forearms
- Lateral BoundQuads, Calves, Glutes
- Lateral Walk with BandGlutes
- Leg Curl on BallHamstrings, Glutes
- Leg ExtensionQuads
- Leg PressQuads, Glutes, Hamstrings
- Low to High Wood Chop with BandObliques, Abs
- Low to High Wood Chop with CableObliques, Abs
- Lying Bicep Cable Curl on BenchBiceps, Forearms
- Lying Bicep Cable Curl on FloorBiceps, Forearms
- Lying Leg CurlHamstrings
- Lying Leg RaiseAbs, Obliques
- Lying Neck CurlNeck
- Lying Neck ExtensionNeck, Traps
- Lying Windshield WipersObliques, Abs
- Lying Windshield Wipers with Bent KneesObliques, Abs
- Machine Bicep CurlBiceps, Forearms
- Machine Chest FlyChest, Front Delts
- Machine Chest PressChest, Front Delts, Triceps
- Machine CrunchAbs, Obliques
- Machine Glute KickbacksGlutes, Hamstrings
- Machine Lat PulldownLats, Biceps, Rear Delts, Forearms
- Machine Lateral RaiseSide Delts, Front Delts
- Machine Overhead Triceps ExtensionTriceps
- Machine RowLats, Rhomboids, Traps, Rear Delts, Biceps, Forearms
- Machine Shoulder PressFront Delts, Triceps, Side Delts
- Medicine Ball Chest PassChest, Front Delts, Triceps
- Military PressFront Delts, Triceps, Side Delts
- Monkey RowSide Delts, Rear Delts, Traps, Biceps
- Mountain ClimbersAbs, Obliques
- Muscle-Up (Rings)Lats, Chest, Triceps, Biceps
- Neutral Close-Grip Lat PulldownLats, Biceps, Rear Delts, Forearms
- Nordic Hamstring EccentricHamstrings
- Oblique CrunchObliques, Abs
- Oblique Sit-UpObliques, Abs
- One Legged Glute BridgeGlutes, Hamstrings
- One-Arm Landmine PressFront Delts, Triceps, Chest
- One-Handed Bar HangForearms
- One-Handed Kettlebell SwingGlutes, Lower Back, Hamstrings, Traps, Forearms, Obliques
- One-Handed Lat PulldownLats, Biceps, Rear Delts, Forearms
- One-Legged Leg ExtensionQuads
- One-Legged Lying Leg CurlHamstrings
- One-Legged Seated Leg CurlHamstrings
- Overhead Cable CurlBiceps, Forearms
- Overhead Cable Tricep ExtensionTriceps
- Overhead Cable Triceps Extension (Upper Position)Triceps
- Overhead PressFront Delts, Triceps, Side Delts
- Pallof PressObliques, Abs
- Pause DeadliftGlutes, Lower Back, Quads, Hamstrings, Traps, Forearms
- Pause SquatQuads, Glutes, Lower Back
- Pec DeckChest, Front Delts
- Pendlay RowLats, Rhomboids, Traps, Rear Delts, Biceps, Lower Back, Forearms
- Pendulum SquatQuads, Glutes
- Pin Bench PressChest, Front Delts, Triceps
- Pin SquatQuads, Glutes, Lower Back
- Pistol SquatQuads, Glutes, Hamstrings
- PlankAbs, Obliques
- Plank to Push-UpAbs, Chest, Front Delts, Triceps, Obliques
- Plank with Leg LiftsAbs, Obliques
- Plank with Shoulder TapsAbs, Obliques
- Plate Front RaiseFront Delts, Side Delts
- Plate PinchForearms
- Plate Wrist CurlForearms
- Poliquin RaiseSide Delts, Front Delts
- Poliquin Step-UpQuads
- Power CleanGlutes, Lower Back, Quads, Hamstrings, Traps, Forearms
- Power JerkFront Delts, Quads, Glutes, Lower Back, Traps, Triceps, Side Delts
- Power SnatchGlutes, Lower Back, Quads, Hamstrings, Traps, Forearms
- Preacher CurlBiceps, Forearms
- Prisoner Get UpQuads, Glutes, Abs, Obliques
- Prone Neck BridgeNeck
- Pull-UpLats, Biceps, Rear Delts, Forearms
- Pull-Up with a Neutral GripLats, Biceps, Rear Delts, Forearms
- Push PressFront Delts, Quads, Glutes, Lower Back, Traps, Triceps, Side Delts
- Push-UpChest, Front Delts, Triceps, Abs
- Push-Up Against WallChest, Front Delts, Triceps, Abs
- Push-Ups with Feet in RingsChest, Front Delts, Triceps, Abs
- Rack PullGlutes, Lower Back, Hamstrings, Traps, Forearms
- Renegade RowLats, Rhomboids, Traps, Rear Delts, Biceps, Abs, Obliques
- Resistance Band Chest FlyChest, Front Delts
- Resistance Band CurlBiceps, Forearms
- Resistance Band Lateral RaiseSide Delts, Front Delts
- Reverse Barbell CurlBiceps, Forearms
- Reverse Barbell LungeQuads, Glutes
- Reverse Body Weight LungeQuads, Glutes
- Reverse Cable FlyRear Delts, Rhomboids, Traps
- Reverse Dumbbell CurlBiceps, Forearms
- Reverse Dumbbell FlyRear Delts, Rhomboids, Traps
- Reverse Dumbbell Flyes on Incline BenchRear Delts, Rhomboids, Traps
- Reverse Dumbbell LungeQuads, Glutes
- Reverse HyperextensionGlutes, Hamstrings, Lower Back
- Reverse Machine FlyRear Delts, Rhomboids, Traps
- Reverse NordicQuads
- Ring DipTriceps, Chest, Front Delts
- Ring Pull-UpLats, Biceps, Rear Delts, Forearms
- Ring RowLats, Rhomboids, Traps, Rear Delts, Biceps, Forearms
- Romanian DeadliftHamstrings, Glutes, Lower Back, Traps, Forearms
- Rope PulldownLats, Biceps, Rear Delts
- Safety Bar SquatQuads, Glutes, Lower Back
- Scap Pull-UpTraps, Lats, Rhomboids, Forearms
- Seal RowLats, Rhomboids, Traps, Rear Delts, Biceps, Forearms
- Seated Barbell Overhead PressFront Delts, Triceps, Side Delts
- Seated Cable Chest FlyChest, Front Delts
- Seated Cable RowLats, Rhomboids, Traps, Rear Delts, Biceps, Forearms
- Seated Calf RaiseCalves
- Seated Dumbbell Shoulder PressFront Delts, Triceps, Side Delts
- Seated Kettlebell PressFront Delts, Triceps, Side Delts
- Seated Leg CurlHamstrings
- Shallow Body Weight LungeQuads, Glutes
- Side Lunges (Bodyweight)Quads, Glutes, Adductors
- Side PlankObliques, Abs
- Single Leg Deadlift with KettlebellGlutes, Hamstrings, Lower Back
- Single-Arm Cable RowLats, Rhomboids, Traps, Rear Delts, Biceps, Forearms
- Single-Leg Hip ThrustGlutes, Quads
- Single-Leg Romanian DeadliftGlutes, Hamstrings, Lower Back
- Sit-UpAbs, Obliques
- Smith Machine Bench PressChest, Front Delts, Triceps
- Smith Machine Bulgarian Split SquatQuads, Glutes
- Smith Machine Calf RaiseCalves
- Smith Machine Close-Grip Bench PressTriceps, Chest, Front Delts
- Smith Machine DeadliftGlutes, Lower Back, Quads, Hamstrings, Traps, Forearms
- Smith Machine Decline Bench PressChest, Triceps, Front Delts
- Smith Machine Front SquatQuads, Glutes, Lower Back
- Smith Machine Hip ThrustGlutes, Quads
- Smith Machine Incline Bench PressChest, Front Delts, Triceps
- Smith Machine Landmine PressFront Delts, Triceps, Chest
- Smith Machine LungeQuads, Glutes
- Smith Machine One-Handed RowLats, Rhomboids, Traps, Rear Delts, Biceps, Forearms
- Smith Machine Reverse Grip Bench PressChest, Front Delts, Triceps
- Smith Machine Romanian DeadliftHamstrings, Glutes, Lower Back, Traps, Forearms
- Smith Machine Shoulder PressFront Delts, Triceps, Side Delts
- Smith Machine ShrugTraps, Forearms
- Smith Machine Skull CrushersTriceps
- Smith Machine SquatQuads, Glutes, Lower Back
- SnatchGlutes, Lower Back, Quads, Hamstrings, Traps, Forearms, Calves
- Snatch Grip Behind the Neck PressFront Delts, Side Delts, Traps, Triceps
- Snatch Grip DeadliftGlutes, Lower Back, Quads, Hamstrings, Traps, Forearms
- Spider CurlBiceps
- Split JerkFront Delts, Quads, Glutes, Lower Back, Traps, Triceps, Side Delts
- Squat JerkFront Delts, Quads, Glutes, Lower Back, Traps, Triceps, Side Delts
- Standing Cable Chest FlyChest, Front Delts
- Standing Cable Leg ExtensionQuads
- Standing Calf RaiseCalves
- Standing Dumbbell External Shoulder RotationRear Delts
- Standing Dumbbell Shoulder PressFront Delts, Triceps, Side Delts
- Standing Glute Kickback in MachineGlutes, Hamstrings
- Standing Glute Push DownGlutes, Hamstrings
- Standing Hip Abduction Against BandGlutes
- Standing Hip Flexor RaiseAbs, Quads
- Standing Leg CurlHamstrings
- Standing Resistance Band Chest FlyChest, Front Delts
- Step-UpQuads, Glutes
- Stiff-Leg DeadliftHamstrings, Glutes, Lower Back, Traps, Forearms
- Straight Arm Lat PulldownLats, Triceps
- Sumo DeadliftGlutes, Quads, Adductors, Lower Back, Hamstrings, Traps, Forearms
- Sumo SquatQuads, Glutes, Adductors
- Superman RaiseLower Back, Glutes, Hamstrings
- Supine Neck BridgeNeck, Traps
- T-Bar RowLats, Rhomboids, Traps, Rear Delts, Biceps, Lower Back, Forearms
- Tate PressTriceps
- Tibialis Band PullTibialis
- Tibialis RaiseTibialis
- Towel Pull-UpLats, Biceps, Forearms, Rear Delts
- Towel RowLats, Rhomboids, Traps, Rear Delts, Biceps, Forearms
- Trap Bar DeadliftGlutes, Lower Back, Quads, Traps, Forearms
- Trap Bar Deadlift with High HandlesGlutes, Lower Back, Quads, Traps, Forearms
- Tricep PressTriceps, Chest, Front Delts
- Tricep PushdownTriceps
- Tricep Pushdown with RopeTriceps
- Turkish Get-UpFront Delts, Abs, Glutes
- Upright RowSide Delts, Front Delts, Traps, Biceps
- Vertical Leg PressQuads, Glutes, Hamstrings
- Wall WalkFront Delts, Triceps, Chest, Abs
- Weighted PlankAbs, Obliques
- Wrist RollerForearms
- Z PressFront Delts, Side Delts, Triceps, Traps
- Zercher SquatQuads, Glutes, Lower Back
- Zombie SquatQuads, Glutes, Lower Back
- Zottman CurlBiceps, Forearms