Exercise library
412 exercises with step-by-step form instructions, muscles worked, common mistakes, and a video demonstration. It is the same library built into the Pawer workout tracker.
By muscle
Every exercise is mapped to the muscles it trains. Browse by what you want to build.
- Chest47Presses, flyes, and push-up variations for the pectorals, from barbell benching through cable and bodyweight work.
- Back64Pull-ups, pulldowns, and rows that build the lats and the muscles behind a wide, strong pull.
- Traps30Shrugs, carries, and high pulls that build the trapezius from the neck down through the mid-back.
- Shoulders57Overhead presses, raises, and rear-delt work covering all three heads of the deltoid.
- Biceps26Curls in every grip and angle (barbell, dumbbell, cable, and bodyweight) for the biceps and brachialis.
- Triceps22Pushdowns, extensions, dips, and close-grip pressing for the triceps, which make up two thirds of your upper arm.
- Forearms10Wrist curls, rollers, and loaded carries that build grip strength and forearm size.
- Core47Crunches, leg raises, planks, and anti-rotation work. Train the core with progression, like any other muscle.
- Glutes101Hip thrusts, squats, deadlifts, and abduction work for the strongest muscle group in the body.
- Quads92Squats, lunges, leg presses, and extensions for the quadriceps, the engine behind every squat pattern.
- Hamstrings30Deadlift variations, curls, and hip hinges that train the hamstrings through both hip extension and knee flexion.
- Calves15Standing and seated raises that cover both the gastrocnemius and the soleus.
By equipment
A full gym, a pair of dumbbells, or nothing at all: browse by what you have.
- Bodyweight86Nothing but you and the floor. Push-ups, squats, lunges, planks, and holds that travel anywhere you do.
- Barbell64The heaviest tool in the gym: squats, presses, deadlifts, rows, and every variation between.
- Dumbbell88Presses, rows, curls, and lunges with a pair of dumbbells, for unilateral strength and a full range of motion.
- Kettlebell25Swings, cleans, presses, and carries: ballistic and grind work with the kettlebell.
- Machine63Presses, rows, curls, and every leg machine, with guided resistance for safe, repeatable loading.
- Cable54Pulldowns, rows, flyes, pushdowns, and rotations, with constant tension through every angle.
- Resistance band19Portable resistance for warm-ups, accessory work, and training at home.
By level
Start where you are. Every exercise is rated by how much skill and control it asks for.
- Beginner271Simple, stable movements to learn first. Machines, bodyweight basics, and light free weights that build a base for everything else.
- Intermediate119Free-weight lifts and harder variations that ask for more balance, coordination, and load once the basics feel easy.
- Advanced22Olympic lifts, heavy compound variations, and bodyweight skills that take real strength and practice to perform well.