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Exercises Calculators

EXERCISE LIBRARY

Find your next exercise. Train with purpose.

Explore exercises by muscle, equipment, goal, difficulty, or movement pattern.

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Muscle1

MuscleChestBackShouldersBicepsTricepsForearmsTrapsQuadricepsHamstringsGlutesCalvesLower BackCore / Abs

Equipment

EquipmentBodyweightBarbellDumbbellKettlebellCableMachineResistance BandBench

Difficulty

DifficultyBeginnerIntermediateAdvancedExpert

Movement pattern

Movement patternPushPullSquatHingeLunge / StepRotationCarryConditioning

Goal

GoalStrengthMuscle GrowthFat LossEnduranceMobilityGeneral Fitness

Training Type

Training TypeFull BodyCalisthenicsPlyometricsHIITCardioMobilityStretchingCorrective / StabilityWarm-Up

119 exercises

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ShouldersBeginner
Alternating Front and Lateral Raise
- Front Delts
- Side Delts
DumbbellSets × reps: 3 × 8–12 per side
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ShouldersBeginner

Anti-Gravity Press

Rear Delts
Traps

BarbellSets × reps: 2–3 × 10–15

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ShouldersIntermediate

Arnold Press

Front Delts
Side Delts

DumbbellSets × reps: 3–4 × 8–12

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ShouldersBeginner

Band External Rotation

Rotator Cuff

Resistance BandSets × reps: 2–3 × 15–20

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ShouldersBeginner

Band Internal Rotation

Rotator Cuff

Resistance BandSets × reps: 2–3 × 12–20

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ShouldersBeginner

Band Pull-Apart

Rear Delts

Resistance BandSets × reps: 2–3 × 15–25

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ShouldersIntermediate

Barbell Behind-the-Neck Press

Side Delts
Front Delts

BarbellSets × reps: 3–4 × 6–10

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ShouldersIntermediate

Barbell Clean and Press

Front Delts
Triceps
Glutes

BarbellSets × reps: 4–5 × 3–5

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ShouldersBeginner

Barbell Incline Shoulder Raise

Serratus Anterior
Front Delts

BarbellSets × reps: 2–3 × 12–15

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ShouldersIntermediate

Barbell Overhead Front Raise

Front Delts

BarbellSets × reps: 3 × 10–12

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ShouldersIntermediate

Barbell Overhead Press

Front Delts
Side Delts

BarbellSets × reps: 3–5 × 4–8

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ShouldersIntermediate

Barbell Rear Delt Row

Rear Delts

BarbellSets × reps: 3–4 × 10–15

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ShouldersIntermediate

Barbell Upright Row

Side Delts
Traps

BarbellSets × reps: 3 × 10–15

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ShouldersAdvanced

Behind-the-Neck Push Press

Front Delts
Side Delts
Triceps

BarbellSets × reps: 3–5 × 3–5

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ShouldersIntermediate

Bent-Over Cable Rear Delt Fly

Rear Delts

CableSets × reps: 3 × 12–20

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ShouldersBeginner

Bent-Over Dumbbell Rear Delt Fly

Rear Delts

DumbbellSets × reps: 3–4 × 12–20

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ShouldersIntermediate

Bradford Press

Front Delts
Side Delts

BarbellSets × reps: 3 × 8–12

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ShouldersBeginner

Cable External Rotation

Rotator Cuff

CableSets × reps: 2–3 × 12–20

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ShouldersBeginner

Cable Front Raise

Front Delts

CableSets × reps: 3 × 12–15

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ShouldersBeginner

Cable Internal Rotation

Rotator Cuff

CableSets × reps: 2–3 × 12–20

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ShouldersBeginner

Cable Lateral Raise

Side Delts

CableSets × reps: 3–4 × 12–20

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ShouldersIntermediate

Cable Rear Delt Fly

Rear Delts

CableSets × reps: 3–4 × 12–20

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ShouldersBeginner

Cable Rope Rear Delt Row

Rear Delts

CableSets × reps: 3–4 × 12–15

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ShouldersBeginner

Cable Shoulder Press

Front Delts
Side Delts

CableSets × reps: 3–4 × 10–15