A little understanding. A better routine.
FITNESS LIBRARY
Find the right movement. Understand it.
Make it part of your routine.
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Chest
Bench Press
Barbell · Bench
Horizontal Push
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Chest
Incline Bench Press
Barbell · Bench
Incline Push
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Chest
Dumbbell Bench Press
Dumbbell · Bench
Horizontal Push
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Chest
Incline Dumbbell Press
Dumbbell · Bench
Incline Push
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Chest
Push-Up
Bodyweight
Horizontal Push
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Chest
Chest Dip
Bodyweight · Parallel Bars
Dip
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Chest
Cable Fly
Cable
Horizontal Adduction
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Chest
Dumbbell Fly
Dumbbell · Bench
Horizontal Adduction
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Lats · Upper Back
Pull-Up
Bodyweight · Pull-Up Bar
Vertical Pull
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Lats · Biceps
Chin-Up
Bodyweight · Pull-Up Bar
Vertical Pull
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Lats
Lat Pulldown
Cable · Machine
Vertical Pull
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Lats · Upper Back
Barbell Row
Barbell
Horizontal Pull
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Lats · Upper Back
Dumbbell Row
Dumbbell · Bench
Horizontal Pull
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Lats · Upper Back
Seated Cable Row
Cable · Machine
Horizontal Pull
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Upper Back · Lats
Chest Supported Row
Dumbbell · Bench
Horizontal Pull
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Lats
Straight Arm Pulldown
Cable
Shoulder Extension
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Shoulders
Overhead Press
Barbell
Vertical Push
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Shoulders
Dumbbell Shoulder Press
Dumbbell · Bench
Vertical Push
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Shoulders
Lateral Raise
Dumbbell
Shoulder Abduction
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Shoulders
Cable Lateral Raise
Cable
Shoulder Abduction
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Rear Delts
Rear Delt Fly
Dumbbell · Bench
Horizontal Abduction
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Rear Delts · Upper Back
Face Pull
Cable
High Horizontal Pull
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Biceps
Barbell Curl
Barbell
Elbow Flexion
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Biceps
Dumbbell Curl
Dumbbell
Elbow Flexion
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Biceps · Forearms
Hammer Curl
Dumbbell
Neutral-Grip Elbow Flexion
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Biceps
Incline Dumbbell Curl
Dumbbell · Bench
Elbow Flexion
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Biceps
Cable Curl
Cable
Elbow Flexion
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Triceps
Triceps Pushdown
Cable
Elbow Extension
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Triceps
Overhead Triceps Extension
Dumbbell
Overhead Elbow Extension
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Triceps
Skull Crusher
Dumbbell · Bench
Lying Elbow Extension
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Triceps
Close Grip Bench Press
Barbell · Bench
Horizontal Push
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Triceps
Bench Dip
Bodyweight · Bench
Dip
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Quads · Glutes
Back Squat
Barbell
Bilateral Squat
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Quads · Glutes
Front Squat
Barbell
Front-Loaded Squat
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Quads · Glutes
Leg Press
Machine
Machine Squat
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Quads · Glutes
Bulgarian Split Squat
Bodyweight · Bench
Rear-Foot-Elevated Split Squat
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Quads · Glutes
Walking Lunge
Bodyweight
Forward Lunge
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Quads
Leg Extension
Machine
Knee Extension
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Quads · Glutes
Goblet Squat
Dumbbell
Front-Loaded Squat
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Hamstrings · Glutes
Romanian Deadlift
Barbell
Hip Hinge
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Glutes · Hamstrings · Quads
Conventional Deadlift
Barbell
Floor Pull
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Glutes
Hip Thrust
Barbell · Bench
Hip Extension
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Glutes
Glute Bridge
Bodyweight
Hip Extension
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Hamstrings
Leg Curl
Machine
Knee Flexion
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Hamstrings · Glutes
Good Morning
Barbell
Hip Hinge
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Quads · Glutes
Step-Up
Bodyweight · Step
Single-Leg Step
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Glutes
Cable Kickback
Cable
Single-Leg Hip Extension
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Calves
Standing Calf Raise
Bodyweight
Ankle Plantar Flexion
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Calves
Seated Calf Raise
Machine
Bent-Knee Ankle Plantar Flexion
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Core
Plank
Bodyweight
Anti-Extension Hold
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Core
Side Plank
Bodyweight
Anti-Lateral-Flexion Hold
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Core · Hip Flexors
Hanging Leg Raise
Bodyweight · Pull-Up Bar
Hanging Hip Flexion
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Core
Cable Crunch
Cable
Trunk Flexion
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Core
Ab Wheel
Bodyweight · Ab Wheel
Anti-Extension Rollout
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Core
Dead Bug
Bodyweight
Anti-Extension Coordination
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Core
Russian Twist
Bodyweight
Seated Trunk Rotation
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Quads · Glutes · Calves
Running
Bodyweight
Cyclic Locomotion
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Quads · Glutes · Calves
Walking
Bodyweight
Cyclic Locomotion
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Quads · Glutes
Cycling
Cardio Equipment
Cyclic Pedalling
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Full Body
Rowing
Cardio Equipment
Cyclic Rowing
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Quads · Glutes
Stair Climber
Cardio Equipment
Cyclic Stepping
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Calves
Jump Rope
Bodyweight · Jump Rope
Repeated Small Jumps
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Full Body
Burpee
Bodyweight
Squat-to-Plank Conditioning
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Chest
Chest Press
Machine
Horizontal Push
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Lats · Upper Back
Assisted Pull-Up
Machine
Vertical Pull
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Upper Back · Lats
Inverted Row
Bodyweight · Barbell
Horizontal Pull
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Shoulders
Landmine Press
Barbell
Angled Push
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Quads · Glutes
Reverse Lunge
Bodyweight
Backward Lunge
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Hamstrings · Glutes
Single-Leg Romanian Deadlift
Dumbbell
Single-Leg Hip Hinge
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Full Body · Forearms
Farmer Carry
Dumbbell
Bilateral Loaded Carry
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Core · Forearms
Suitcase Carry
Dumbbell
Unilateral Loaded Carry
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Core
Bird Dog
Bodyweight
Anti-Rotation Coordination
A fresh start
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Choose a movement you can control. Start light, keep breathing and stop if a movement hurts.