Exercises by muscle
Pick a muscle to see what it does and every exercise that trains it.
- Chest16 exercisesYour chest (pectorals) pushes your arms forward and across your body. It drives every press and push-up.
- Front delts8 exercisesThe front of the shoulder lifts your arm forward and overhead, and helps in every press.
- Side delts3 exercisesThe side of the shoulder lifts your arm out to the side. It's what makes shoulders look broad.
- Rear delts4 exercisesThe back of the shoulder pulls your arm back. It balances all the pressing and keeps shoulders healthy.
- Biceps9 exercisesYour biceps bend the elbow and turn the palm up. They work in every pull and row too.
- Triceps9 exercisesYour triceps straighten the elbow. They're two thirds of your upper arm and finish every press.
- Forearms4 exercisesYour forearms run your grip. A stronger grip holds heavier pulls, carries and rows.
- Abs6 exercisesYour abs brace your trunk and curl your spine. A strong brace protects your back under a heavy bar.
- Obliques4 exercisesYour obliques twist and side-bend your trunk, and stop it from twisting when you don't want it to.
- Traps4 exercisesYour traps lift and steady the shoulder blades. They hold heavy deadlifts, carries and shrugs.
- Upper back8 exercisesThe upper back (rhomboids and mid traps) squeezes your shoulder blades together, for posture and big rows.
- Lats14 exercisesYour lats pull your arms down and back. They're the widest muscle of your back and power every pull-up.
- Lower back3 exercisesThe muscles along your spine hold it straight when you hinge, squat or pick something heavy up.
- Glutes27 exercisesYour glutes extend the hip. They're the biggest muscle in the body, and drive squats, hinges and sprints.
- Quads20 exercisesYour quads straighten the knee. They do most of the work in squats, lunges, leg presses and stairs.
- Hamstrings9 exercisesYour hamstrings bend the knee and extend the hip. They power hinges and protect the knee.
- Adductors2 exercisesYour inner thighs pull your legs together and steady the hip in wide squats and lunges.
- Calves3 exercisesYour calves point the foot. They push you off the ground in every step, jump and sprint.
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