LiftSets / Exercises

Exercise guide

360 exercises with the muscles they work, the start and finish positions, and how many reps to aim for.

chest shoulders triceps biceps forearms traps lats middle back lower back abdominals glutes quadriceps hamstrings adductors abductors calves

Chest

• Alternating Floor Press
• Barbell Bench Press - Medium Grip
• Barbell Incline Bench Press - Medium Grip
• Bent-Arm Dumbbell Pullover
• Butterfly
• Cable Crossover
• Decline Barbell Bench Press
• Decline Dumbbell Bench Press
• Decline Dumbbell Flyes
• Decline Push-Up
• Decline Smith Press
• Dips - Chest Version
• Dumbbell Bench Press
• Dumbbell Bench Press with Neutral Grip
• Dumbbell Flyes
• Flat Bench Cable Flyes
• Hammer Grip Incline DB Bench Press
• Incline Cable Flye
• Incline Dumbbell Bench With Palms Facing In
• Incline Dumbbell Flyes
• Incline Dumbbell Press
• Incline Push-Up
• Incline Push-Up Medium
• Incline Push-Up Reverse Grip
• Incline Push-Up Wide
• Leverage Chest Press
• Leverage Incline Chest Press
• Low Cable Crossover
• Machine Bench Press
• One Arm Dumbbell Bench Press
• One-Arm Flat Bench Dumbbell Flye
• One-Arm Kettlebell Floor Press
• Push-Up Wide
• Push-Ups With Feet Elevated
• Pushups
• Pushups (Close and Wide Hand Positions)
• Single-Arm Cable Crossover
• Smith Machine Bench Press
• Smith Machine Decline Press
• Smith Machine Incline Bench Press
• Straight-Arm Dumbbell Pullover
• Svend Press
• Wide-Grip Barbell Bench Press
• Wide-Grip Decline Barbell Bench Press

Shoulders

• Alternating Cable Shoulder Press
• Alternating Kettlebell Press
• Arnold Dumbbell Press
• Back Flyes - With Bands
• Band Pull Apart
• Barbell Shoulder Press
• Bent Over Dumbbell Rear Delt Raise With Head On Bench
• Cable Seated Lateral Raise
• Cable Shoulder Press
• Double Kettlebell Push Press
• Dumbbell Lying Rear Lateral Raise
• Dumbbell One-Arm Shoulder Press
• Dumbbell One-Arm Upright Row
• Dumbbell Scaption
• Dumbbell Shoulder Press
• Face Pull
• Front Cable Raise
• Front Dumbbell Raise
• Front Incline Dumbbell Raise
• Front Plate Raise
• Front Two-Dumbbell Raise
• Kettlebell Arnold Press
• Lateral Raise - With Bands
• Leverage Shoulder Press
• Lying Rear Delt Raise
• Machine Shoulder (Military) Press
• One-Arm Kettlebell Military Press To The Side
• One-Arm Kettlebell Push Press
• One-Arm Side Laterals
• Reverse Flyes
• Reverse Machine Flyes
• Seated Barbell Military Press
• Seated Bent-Over Rear Delt Raise
• Seated Cable Shoulder Press
• Seated Dumbbell Press
• Seated Side Lateral Raise
• Shoulder Press - With Bands
• Side Lateral Raise
• Single Dumbbell Raise
• Smith Machine One-Arm Upright Row
• Smith Machine Overhead Shoulder Press
• Standing Alternating Dumbbell Press
• Standing Barbell Press Behind Neck
• Standing Dumbbell Press
• Standing Dumbbell Straight-Arm Front Delt Raise Above Head
• Standing Front Barbell Raise Over Head
• Standing Military Press
• Standing Palm-In One-Arm Dumbbell Press
• Standing Palms-In Dumbbell Press
• Straight Raises on Incline Bench
• Two-Arm Kettlebell Military Press
• Upright Barbell Row

Triceps

• Bench Dips
• Bench Press - Powerlifting
• Bench Press with Chains
• Cable Lying Triceps Extension
• Cable One Arm Tricep Extension
• Cable Rope Overhead Triceps Extension
• Close-Grip Barbell Bench Press
• Close-Grip EZ-Bar Press
• Decline Dumbbell Triceps Extension
• Decline EZ Bar Triceps Extension
• Dips - Triceps Version
• Dumbbell Floor Press
• Dumbbell One-Arm Triceps Extension
• Dumbbell Tricep Extension -Pronated Grip
• EZ-Bar Skullcrusher
• Floor Press
• Floor Press with Chains
• Incline Barbell Triceps Extension
• Incline Push-Up Close-Grip
• Kettlebell Overhead Triceps Extension
• Lying Dumbbell Tricep Extension
• Lying Triceps Press
• One Arm Floor Press
• Parallel Bar Dip
• Push-Ups - Close Triceps Position
• Reverse Band Bench Press
• Reverse Grip Triceps Pushdown
• Reverse Triceps Bench Press
• Seated Bent-Over One-Arm Dumbbell Triceps Extension
• Seated Bent-Over Two-Arm Dumbbell Triceps Extension
• Seated Triceps Press
• Smith Machine Close-Grip Bench Press
• Standing Bent-Over One-Arm Dumbbell Triceps Extension
• Standing Bent-Over Two-Arm Dumbbell Triceps Extension
• Standing Dumbbell Triceps Extension
• Standing Low-Pulley One-Arm Triceps Extension
• Standing One-Arm Dumbbell Triceps Extension
• Standing Overhead Barbell Triceps Extension
• Tricep Dumbbell Kickback
• Triceps Overhead Extension with Rope
• Triceps Pushdown
• Triceps Pushdown - Rope Attachment
• Triceps Pushdown - V-Bar Attachment
• Weighted Bench Dip

Biceps

• Alternate Hammer Curl
• Alternate Incline Dumbbell Curl
• Barbell Curl
• Barbell Curls Lying Against An Incline
• Cable Hammer Curls - Rope Attachment
• Cable Preacher Curl
• Close-Grip EZ Bar Curl
• Close-Grip EZ-Bar Curl with Band
• Close-Grip Standing Barbell Curl
• Concentration Curls
• Cross Body Hammer Curl
• Drag Curl
• Dumbbell Alternate Bicep Curl
• Dumbbell Bicep Curl
• Dumbbell Prone Incline Curl
• EZ-Bar Curl
• Flexor Incline Dumbbell Curls
• Hammer Curls
• High Cable Curls
• Incline Dumbbell Curl
• Incline Hammer Curls
• Incline Inner Biceps Curl
• Machine Bicep Curl
• Machine Preacher Curls
• One Arm Dumbbell Preacher Curl
• Overhead Cable Curl
• Preacher Curl
• Preacher Hammer Dumbbell Curl
• Reverse Barbell Curl
• Reverse Barbell Preacher Curls
• Reverse Cable Curl
• Reverse Plate Curls
• Seated Close-Grip Concentration Barbell Curl
• Seated Dumbbell Curl
• Seated Dumbbell Inner Biceps Curl
• Spider Curl
• Standing Biceps Cable Curl
• Standing Dumbbell Reverse Curl
• Standing Inner-Biceps Curl
• Standing One-Arm Cable Curl
• Two-Arm Dumbbell Preacher Curl
• Wide-Grip Standing Barbell Curl
• Zottman Curl
• Zottman Preacher Curl

Forearms

• Cable Wrist Curl
• Dead Hang
• Palms-Down Dumbbell Wrist Curl Over A Bench
• Palms-Down Wrist Curl Over A Bench
• Palms-Up Barbell Wrist Curl Over A Bench
• Palms-Up Dumbbell Wrist Curl Over A Bench
• Seated Dumbbell Palms-Down Wrist Curl
• Seated Dumbbell Palms-Up Wrist Curl
• Seated One-Arm Dumbbell Palms-Down Wrist Curl
• Seated One-Arm Dumbbell Palms-Up Wrist Curl
• Seated Palm-Up Barbell Wrist Curl
• Seated Palms-Down Barbell Wrist Curl
• Seated Two-Arm Palms-Up Low-Pulley Wrist Curl
• Standing Palms-Up Barbell Behind The Back Wrist Curl

Traps

• Barbell Shrug
• Barbell Shrug Behind The Back
• Cable Shrugs
• Calf-Machine Shoulder Shrug
• Dumbbell Shrug
• Leverage Shrug
• Smith Machine Behind the Back Shrug
• Smith Machine Upright Row
• Standing Dumbbell Upright Row
• Upright Cable Row
• Upright Row - With Bands

Lats

• Band Assisted Pull-Up
• Bent-Arm Barbell Pullover
• Chin-Up
• Close-Grip Front Lat Pulldown
• Full Range-Of-Motion Lat Pulldown
• Leverage Iso Row
• Pullups
• Rope Straight-Arm Pulldown
• Straight-Arm Pulldown
• Underhand Cable Pulldowns
• V-Bar Pulldown
• V-Bar Pullup
• Weighted Pull Ups
• Wide-Grip Lat Pulldown
• Wide-Grip Pulldown Behind The Neck
• Wide-Grip Rear Pull-Up

Middle back

• Alternating Kettlebell Row
• Bent Over Barbell Row
• Bent Over One-Arm Long Bar Row
• Bent Over Two-Arm Long Bar Row
• Bent Over Two-Dumbbell Row
• Bent Over Two-Dumbbell Row With Palms In
• Dumbbell Incline Row
• Gorilla Row
• Incline Bench Pull
• Inverted Row
• Lying Cambered Barbell Row
• Lying T-Bar Row
• Mixed Grip Chin
• One-Arm Dumbbell Row
• One-Arm Kettlebell Row
• Reverse Grip Bent-Over Rows
• Seated Cable Rows
• Smith Machine Bent Over Row
• T-Bar Row with Handle
• Two-Arm Kettlebell Row

Lower back

• Barbell Deadlift
• Deadlift with Bands
• Deadlift with Chains
• Deficit Deadlift
• Hyperextensions (Back Extensions)
• Rack Pull with Bands
• Rack Pulls
• Reverse Band Deadlift
• Stiff Leg Barbell Good Morning

Abdominals

• 3/4 Sit-Up
• Ab Roller
• Barbell Ab Rollout - On Knees
• Bent-Knee Hip Raise
• Butt-Ups
• Cable Crunch
• Crunch - Hands Overhead
• Crunches
• Decline Crunch
• Flat Bench Leg Pull-In
• Flat Bench Lying Leg Raise
• Hanging Leg Raise
• Jackknife Sit-Up
• Knee/Hip Raise On Parallel Bars
• Leg Pull-In
• Plank
• Reverse Crunch
• Rope Crunch
• Seated Flat Bench Leg Pull-In
• Seated Leg Tucks
• Sit-Up
• Weighted Sit-Up

Glutes

• Barbell Glute Bridge
• Barbell Hip Thrust
• Butt Lift (Bridge)
• Glute Kickback
• Kettlebell Swing (two-hand)
• One-Legged Cable Kickback
• Pull Through
• Single Leg Glute Bridge

Quadriceps

• Barbell Full Squat
• Barbell Hack Squat
• Barbell Lunge
• Barbell Squat
• Barbell Squat To A Bench
• Barbell Step Ups
• Barbell Walking Lunge
• Bodyweight Squat
• Bodyweight Walking Lunge
• Box Squat
• Box Squat with Bands
• Box Squat with Chains
• Dumbbell Lunges
• Dumbbell Rear Lunge
• Dumbbell Squat
• Dumbbell Squat To A Bench
• Dumbbell Step Ups
• Front Barbell Squat
• Front Barbell Squat To A Bench
• Front Squat (Clean Grip)
• Front Squats With Two Kettlebells
• Goblet Squat
• Hack Squat
• Leg Extensions
• Leg Press
• Narrow Stance Hack Squats
• Narrow Stance Leg Press
• Narrow Stance Squats
• One Leg Barbell Squat
• Plie Dumbbell Squat
• Reverse Band Box Squat
• Reverse Band Power Squat
• Single-Leg Leg Extension
• Smith Machine Squat
• Smith Single-Leg Split Squat
• Speed Box Squat
• Speed Squats
• Split Squat with Dumbbells
• Squat with Bands
• Squat with Chains
• Squats - With Bands
• Trap Bar Deadlift
• Weighted Squat
• Wide Stance Barbell Squat

Hamstrings

• Floor Glute-Ham Raise
• Good Morning
• Good Morning off Pins
• Hanging Bar Good Morning
• Kettlebell One-Legged Deadlift
• Lying Leg Curls
• Natural Glute Ham Raise
• One-Arm Kettlebell Swings
• Reverse Band Sumo Deadlift
• Reverse Hyperextension
• Romanian Deadlift
• Seated Leg Curl
• Smith Machine Stiff-Legged Deadlift
• Standing Leg Curl
• Stiff-Legged Barbell Deadlift
• Stiff-Legged Dumbbell Deadlift
• Sumo Deadlift
• Sumo Deadlift with Bands
• Sumo Deadlift with Chains

Adductors

• Thigh Adductor

Abductors

• Thigh Abductor

Calves

• Barbell Seated Calf Raise
• Calf Press On The Leg Press Machine
• Calf Raise On A Dumbbell
• Calf Raises - With Bands
• Donkey Calf Raises
• Rocking Standing Calf Raise
• Seated Calf Raise
• Smith Machine Calf Raise
• Standing Barbell Calf Raise
• Standing Calf Raises
• Standing Dumbbell Calf Raise