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87 exercises · 14 muscle groups · 6 movement patterns

Pick a muscle.
Get every exercise that hits it.

From Deadlifts to Concentration Curls — each exercise is tagged with the muscles it works, how it moves, and whether it's a compound or isolation lift.

Browse all 87 →Show exercises for core3 exercisesShow exercises for lower22 exercisesShow exercises for upper62 exercises

The map

Every exercise by muscle and movement. Empty cells are gaps.

Number of exercises for each muscle group and movement pattern
Musclepushpullbendflexlungesquat
shoulders23 push exercises for shoulders3 pull exercises for shoulders
triceps25 push exercises for triceps1 pull exercises for triceps
biceps19 pull exercises for biceps
chest16 push exercises for chest1 pull exercises for chest
glutes1 push exercises for glutes6 bend exercises for glutes3 lunge exercises for glutes3 squat exercises for glutes
hamstrings1 push exercises for hamstrings4 pull exercises for hamstrings6 bend exercises for hamstrings2 lunge exercises for hamstrings
lats13 pull exercises for lats
upper back13 pull exercises for upper back
quadriceps3 push exercises for quadriceps1 bend exercises for quadriceps3 lunge exercises for quadriceps3 squat exercises for quadriceps
lower back6 bend exercises for lower back
traps5 pull exercises for traps
abs3 flex exercises for abs
calves3 push exercises for calves
rear delts2 pull exercises for rear delts

The index

All 87 exercises, grouped by how they move.

push40 exercises

pull32 exercises

bend6 exercises

flex3 exercises

lunge3 exercises

squat3 exercises