EXERCISE LIBRARY

Find your next exercise. Train with purpose.

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

Search exercises

/

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

View exercise →
ShouldersBeginner
Smith Machine Upright Row
- Side Delts
- Traps
Smith MachineSets × reps: 3 × 10–15

View exercise →

ShouldersIntermediate

Wall Handstand Hold

Front Delts
Side Delts

Bodyweight · WallSets × reps: 3–5 × 15–45 sec

View exercise →

ShouldersAdvanced

Z Press

Front Delts
Side Delts

BarbellSets × reps: 3–4 × 5–10

View exercise →

ShouldersBeginner

Battle Rope Alternating Waves

Front Delts
Cardiovascular System

Battle RopeSets × reps: 4–6 × 20–40 sec

View exercise →

ShouldersIntermediate

Battle Rope Circles

Front Delts
Side Delts
Rotator Cuff

Battle RopeSets × reps: 3–5 × 20–30 sec

View exercise →

ShouldersBeginner

Battle Rope Double Waves

Front Delts
Cardiovascular System

Battle RopeSets × reps: 4–6 × 20–40 sec

View exercise →

ShouldersIntermediate

Bottoms-Up Kettlebell Carry

Forearm Flexors
Rotator Cuff
Front Delts

KettlebellSets × reps: 3 × 15–30 m per side

View exercise →

ShouldersIntermediate

Cable Y-Raise

Traps

CableSets × reps: 3 × 12–15

View exercise →

ShouldersAdvanced

Double Kettlebell Windmill

Obliques
Abs
Front Delts

KettlebellSets × reps: 2–3 × 3–6 per side

View exercise →

ShouldersIntermediate

Dumbbell Around the World

Chest

DumbbellSets × reps: 3 × 10–12

View exercise →

ShouldersBeginner

Incline Dumbbell Y-Raise

Traps

DumbbellSets × reps: 3 × 10–15

View exercise →

ShouldersAdvanced

Jerk Balance

Front Delts
Triceps
Quadriceps

BarbellSets × reps: 3–4 × 3–5

View exercise →

ShouldersBeginner

Kettlebell Halo

Front Delts
Rotator Cuff
Side Delts

KettlebellSets × reps: 2–3 × 5–10 per direction

View exercise →

ShouldersAdvanced

Single-Arm Overhead Kettlebell Squat

Quadriceps
Glutes

KettlebellSets × reps: 3 × 5–8 per side

View exercise →

ShouldersIntermediate

Dumbbell Clean and Press

Front Delts
Glutes
Hamstrings

DumbbellSets × reps: 3–4 × 6–10

View exercise →

ShouldersAdvanced

Kettlebell Clean and Jerk

Glutes
Hamstrings
Front Delts

KettlebellSets × reps: 3–5 × 5–8 per side

View exercise →

ShouldersIntermediate

Kettlebell Clean and Press

Front Delts
Glutes
Hamstrings

KettlebellSets × reps: 3–4 × 5–8 per side

View exercise →

ShouldersIntermediate

Muscle Snatch

Traps
Side Delts
Front Delts

BarbellSets × reps: 3–4 × 3–5

View exercise →

ShouldersIntermediate

Overhead Carry

Front Delts
Side Delts
Traps

Dumbbell · KettlebellSets × reps: 3–4 × 15–30 m

View exercise →

ShouldersAdvanced

Power Jerk

Quadriceps
Front Delts
Triceps

BarbellSets × reps: 3–5 × 1–3

View exercise →

ShouldersAdvanced

Push Jerk

Quadriceps
Glutes
Front Delts

BarbellSets × reps: 3–5 × 1–3

View exercise →

ShouldersAdvanced

Split Jerk

Quadriceps
Glutes
Front Delts

BarbellSets × reps: 3–5 × 1–3

View exercise →

ShouldersExpert

Squat Jerk

Quadriceps
Glutes
Front Delts

BarbellSets × reps: 3–5 × 1–2