Help & Lift Library
Switch between your to-do list, the lift library, and FAQs.
Browse lifts to see primary and secondary muscles, quick cues, and common mistakes.
Ab Wheel Rollout
Weights
Primary: Abdominals
Secondary: Lower Back
Description
Add a short how-to.
Tips
Add quick cues.
Things to avoid
Add common mistakes.
Arnold Press
Weights
Primary: Front Delts, Side Delts
Secondary: Triceps (Long Head)
Description
Seated or standing dumbbell shoulder press starting with palms facing you, rotating palms forward as you press overhead.
Tips
Move smoothly through the rotation; keep core braced; press straight up, not forward.
Things to avoid
Avoid excessive arching; use lighter weight to protect shoulders.
Back Extension
Weights
Primary: Spinal Erectors
Secondary: Hamstrings, Glutes
Description
Hinge at the hips on a back extension bench, lowering torso then extending until body is in a straight line.
Tips
Brace core; squeeze glutes at the top; move under control.
Things to avoid
Do not hyperextend lower back; avoid jerking motions.
Barbell Back Squat
Weights
Primary: Quadriceps, Glutes
Secondary: Lower Back, Hamstrings, Adductors
Description
Bar rests on upper back. Sit hips back and down until at least parallel, then drive up keeping chest tall.
Tips
Big breath and brace; knees track over toes; push the floor apart; control the descent.
Things to avoid
Don't let knees cave; avoid heels lifting; keep spine neutral (no rounding).
Barbell Decline Bench Press
Weights
Primary: Lower Chest
Secondary: Front Delts, Triceps (Lateral Head)
Description
Lie on a decline bench with feet secured. Lower the bar to the lower chest, then press to full lockout.
Tips
Retract shoulder blades; control the bar path; wrists stacked over elbows.
Things to avoid
Do not bounce the bar; avoid flaring elbows; use a spotter for heavy sets.
Barbell Incline Bench Press
Weights
Primary: Upper Chest
Secondary: Front Delts, Triceps (Long Head)
Description
Press a barbell upward from upper chest while lying on an incline bench.
Tips
Lower to upper chest; keep shoulders tight; drive evenly.
Things to avoid
Avoid excessive elbow flare; do not overarch lower back.
Barbell Shrug
Weights
Primary: Upper Traps
Secondary: Lower Back, Forearms, Rhomboids, Spinal Erectors
Description
Add a short how-to.
Tips
Add quick cues.
Things to avoid
Add common mistakes.
Bench Press
Weights
Primary: Upper Chest, Lower Chest
Secondary: Front Delts, Triceps (Long Head), Triceps (Lateral Head)
Description
Lie on a bench, feet planted. Lower the bar to mid-chest with elbows about 45 deg from your torso, then press to lockout.
Tips
Pull shoulder blades together; light arch; wrists stacked over elbows; use a spotter.
Things to avoid
Don't bounce the bar; keep hips on bench; avoid flared elbows if it hurts shoulders.
Bent-Over Row
Weights
Primary: Upper Back, Lats
Secondary: Biceps, Rear Delts, Rhomboids
Description
Hinge at the hips with barbell or dumbbells, pulling weight toward lower ribs while torso stays angled forward.
Tips
Keep back flat; pull elbows back; squeeze shoulder blades.
Things to avoid
Avoid rounding spine; don't use momentum.
Biceps Curl
Weights
Primary: Biceps
Secondary: Forearms
Description
Curl dumbbells or barbell upward by flexing elbows while keeping upper arms stationary.
Tips
Control the lowering; keep elbows tucked; squeeze at the top.
Things to avoid
Avoid swinging weights; don't overextend elbows.
Bodyweight Squat
Weights
Primary: Quadriceps
Secondary: Glutes
Description
Squat down by sitting hips back and down, then stand back up without added weight.
Tips
Keep chest tall; knees track over toes; brace core.
Things to avoid
Avoid collapsing knees; do not round lower back.
Bulgarian Split Squat
Weights
Primary: Quadriceps, Glutes
Secondary: Hamstrings, Adductors
Description
Rear foot elevated, squat down on front leg until thigh is near parallel, then drive up.
Tips
Stay tall; push through front heel; control balance.
Things to avoid
Avoid knee collapsing inward; reduce depth if knee pain.
Burpees
Weights
Primary: Quadriceps
Secondary: Abdominals, Upper Chest, Lower Chest
Description
Full-body movement combining squat, plank, push-up, and jump in one continuous motion.
Tips
Maintain rhythm; keep core tight; land softly.
Things to avoid
Avoid rushing reps; modify if low back or shoulder pain.
Cable Crunch
Weights
Primary: Abdominals
Secondary: Obliques
Description
Kneel and crunch torso downward against cable resistance to engage abs.
Tips
Exhale as you crunch; keep hips fixed.
Things to avoid
Avoid pulling with arms; do not round excessively.
Cable Fly
Weights
Primary: Upper Chest, Lower Chest
Secondary: Front Delts, Serratus Anterior
Description
Bring cable handles together in front of chest with slight elbow bend.
Tips
Control the stretch; squeeze chest at peak.
Things to avoid
Avoid overstretching shoulders; use moderate weight.
Cable Lateral Raise
Weights
Primary: Side Delts
Secondary: Upper Traps
Description
Raise cable handle out to the side to shoulder height targeting lateral delts.
Tips
Lead with elbow; keep tension constant.
Things to avoid
Avoid swinging; stop if shoulder pain.
Cable Triceps Overhead Extension
Weights
Primary: Triceps (Long Head)
Secondary: Triceps (Lateral Head)
Description
Extend elbows overhead against cable resistance to target triceps.
Tips
Keep elbows fixed; control the stretch.
Things to avoid
Avoid flaring elbows; do not overarch back.
Calf Raise
Weights
Primary: Calves
Secondary: —
Description
Raise heels off the ground by pressing through the balls of your feet, then lower slowly.
Tips
Pause at the top; use full range of motion.
Things to avoid
Avoid bouncing; control the descent.
Chin-Up
Weights
Primary: Biceps, Lats
Secondary: Upper Back, Rear Delts, Forearms
Description
Pull body upward using an underhand grip until chin clears the bar.
Tips
Engage lats; keep core tight; pull elbows down.
Things to avoid
Avoid kipping; stop if shoulder pain occurs.
Close-Grip Bench Press
Weights
Primary: Triceps (Medial Head)
Secondary: Upper Chest, Front Delts
Description
Bench press performed with hands closer together to emphasize triceps.
Tips
Keep elbows tucked; control bar path.
Things to avoid
Avoid wrist strain; do not flare elbows.
Cossack Squats
Weights
Primary: Quadriceps, Glutes, Adductors
Secondary: Hamstrings, Hip Flexors
Description
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Tips
Add quick cues.
Things to avoid
Add common mistakes.
Crunch
Weights
Primary: Abdominals
Secondary: —
Description
Lie on your back and curl shoulders toward hips using abdominal muscles.
Tips
Exhale as you crunch; keep lower back pressed down.
Things to avoid
Avoid pulling on neck; don't rush reps.
Deadlift
Weights
Primary: Hamstrings, Glutes, Spinal Erectors
Secondary: Forearms, Upper Traps
Description
Lift barbell from floor by hinging at hips and extending hips and knees together.
Tips
Brace core; push floor away; keep bar close to shins.
Things to avoid
Avoid rounding back; don't jerk the bar.
Dip
Weights
Primary: Triceps (Long Head), Triceps (Lateral Head)
Secondary: Lower Chest, Front Delts
Description
Lower and raise body using parallel bars, bending elbows until shoulders drop below elbows.
Tips
Lean slightly forward for chest; keep elbows tucked.
Things to avoid
Avoid shoulder strain; limit depth if painful.
Dumbbell Overhead Press
Weights
Primary: Front Delts, Side Delts
Secondary: Triceps (Long Head), Triceps (Lateral Head), Triceps (Medial Head)
Description
Add a short how-to.
Tips
Add quick cues.
Things to avoid
Add common mistakes.
Dumbell Bench Press
Weights
Primary: Upper Chest, Lower Chest
Secondary: Triceps (Long Head), Triceps (Lateral Head), Triceps (Medial Head)
Description
Press dumbbells upward from chest while lying on a bench.
Tips
Keep shoulders retracted; press evenly.
Things to avoid
Avoid unstable loads; don't lock elbows harshly.
Dumbell Fly
Weights
Primary: Upper Chest, Lower Chest
Secondary: Front Delts
Description
Lower dumbbells out wide with slight elbow bend, then bring them together over chest.
Tips
Stretch chest gently; control the movement.
Things to avoid
Avoid excessive weight; protect shoulders.
Dumbell Incline Bench Press
Weights
Primary: Upper Chest
Secondary: Front Delts, Triceps (Lateral Head)
Description
Press dumbbells upward from upper chest while lying on an incline bench.
Tips
Control each arm; keep shoulders tight.
Things to avoid
Avoid dropping elbows too low.
EZ-Bar Curl
Weights
Primary: Biceps
Secondary: Forearms
Description
Curl EZ-bar upward using angled grip to reduce wrist strain.
Tips
Control tempo; squeeze biceps.
Things to avoid
Avoid swinging; don't overextend elbows.
Face Pull
Weights
Primary: Rear Delts
Secondary: Upper Traps, Rhomboids
Description
Pull cable rope toward face with elbows high, focusing on rear delts and upper back.
Tips
Pull apart at the end; squeeze shoulder blades.
Things to avoid
Avoid excessive weight; keep neck neutral.
Front Squat
Weights
Primary: Quadriceps
Secondary: Glutes, Spinal Erectors
Description
Barbell squat with bar resting on front shoulders and elbows high.
Tips
Stay upright; brace core; push knees out.
Things to avoid
Avoid dropping elbows; maintain thoracic posture.
Glute Bridge
Weights
Primary: Glutes
Secondary: Hamstrings
Description
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Tips
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Things to avoid
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Glute Kickback (Cable or Machine)
Weights
Primary: Glutes
Secondary: Abductors (Glute Med/Min)
Description
Extend leg backward against resistance to target glutes.
Tips
Control movement; squeeze glute at top.
Things to avoid
Avoid swinging leg; keep hips stable.
Goblet Squat
Weights
Primary: Quadriceps, Glutes
Secondary: Calves, Adductors
Description
Add a short how-to.
Tips
Add quick cues.
Things to avoid
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Good Morning
Weights
Primary: Hamstrings
Secondary: Glutes, Spinal Erectors
Description
Hinge at hips with barbell on back, lowering torso forward then returning upright.
Tips
Soft knees; brace core; move slowly.
Things to avoid
Avoid rounding back; use light to moderate weight.
Hammer Curl
Weights
Primary: Biceps
Secondary: Forearms
Description
Curl dumbbells with palms facing each other throughout the movement.
Tips
Control tempo; keep elbows close to body.
Things to avoid
Avoid swinging; don't overgrip.
Hang Clean
Weights
Primary: Hamstrings, Glutes
Secondary: Abdominals, Quadriceps, Calves, Lower Back, Front Delts, Forearms, Upper Traps
Description
Add a short how-to.
Tips
Add quick cues.
Things to avoid
Add common mistakes.
Hanging Leg Raise
Weights
Primary: Abdominals
Secondary: Hip Flexors
Description
Add a short how-to.
Tips
Add quick cues.
Things to avoid
Add common mistakes.
Hip Abductor Machine (Seated)
Weights
Primary: Abductors (Glute Med/Min)
Secondary: Glutes
Description
Add a short how-to.
Tips
Add quick cues.
Things to avoid
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Hip Adduction
Weights
Primary: Adductors
Secondary: —
Description
Bring legs together against resistance using inner thigh muscles.
Tips
Move slowly; squeeze at peak contraction.
Things to avoid
Avoid sudden jerks; use moderate weight.
Hip Thrust
Weights
Primary: Glutes
Secondary: Hamstrings
Description
Drive hips upward with upper back supported on bench, squeezing glutes at top.
Tips
Chin tucked; pause at top; push through heels.
Things to avoid
Avoid hyperextending spine.
Incline Dumbbell Curl
Weights
Primary: Biceps
Secondary: Forearms
Description
Curl dumbbells while seated on an incline bench to emphasize biceps stretch.
Tips
Control the negative; keep elbows back.
Things to avoid
Avoid swinging; use lighter weight.
Lat Pulldown
Weights
Primary: Lats
Secondary: Biceps, Upper Back, Rear Delts, Rhomboids
Description
Pull bar down from overhead to chest using lat muscles.
Tips
Pull elbows down; chest up.
Things to avoid
Avoid leaning back excessively.
Lateral Raise
Weights
Primary: Side Delts
Secondary: Front Delts
Description
Raise dumbbells out to sides until arms reach shoulder height.
Tips
Lead with elbows; use light weight.
Things to avoid
Avoid swinging; stop if shoulder pain.
Leg Curl
Weights
Primary: Hamstrings
Secondary: —
Description
Bend knees against resistance to activate hamstrings.
Tips
Control movement; squeeze at top.
Things to avoid
Avoid snapping knees.
Leg Extension
Weights
Primary: Quadriceps
Secondary: —
Description
Extend knees against resistance to target quadriceps.
Tips
Pause at top; control descent.
Things to avoid
Avoid locking knees forcefully.
Leg Press
Weights
Primary: Quadriceps
Secondary: Hamstrings, Glutes
Description
Press platform away using legs while seated.
Tips
Feet shoulder-width; control depth.
Things to avoid
Avoid locking knees; don't round lower back.
Lunge
Weights
Primary: Quadriceps, Glutes
Secondary: Hamstrings, Adductors
Description
Step forward and lower rear knee toward floor, then push back up.
Tips
Stay upright; push through front heel.
Things to avoid
Avoid knee collapsing inward.
Mountain Climbers
Weights
Primary: Abdominals
Secondary: Hip Flexors
Description
Drive knees toward chest alternately from a plank position.
Tips
Keep hips low; maintain rhythm.
Things to avoid
Avoid sagging lower back.
Overhead Press
Weights
Primary: Front Delts
Secondary: Side Delts, Triceps (Long Head), Upper Traps
Description
Press barbell or dumbbells from shoulders to overhead.
Tips
Brace core; move head through at top.
Things to avoid
Avoid lower back arching.
Plank
Weights
Primary: Abdominals, Obliques
Secondary: Shoulders, Upper Back
Description
Hold body in straight line supported by forearms and toes.
Tips
Squeeze glutes; breathe steadily.
Things to avoid
Avoid sagging hips.
Power Clean
Weights
Primary: Quadriceps, Glutes
Secondary: Abdominals, Calves, Lower Back, Hamstrings, Front Delts, Forearms, Upper Traps
Description
Add a short how-to.
Tips
Add quick cues.
Things to avoid
Add common mistakes.
Preacher Curl
Weights
Primary: Biceps
Secondary: Forearms
Description
Curl weight using preacher bench to isolate biceps.
Tips
Control descent; full range of motion.
Things to avoid
Avoid locking elbows; do not overload.
Preacher Curl Machine
Weights
Primary: Biceps
Secondary: Forearms
Description
Add a short how-to.
Tips
Add quick cues.
Things to avoid
Add common mistakes.
Pull-Up
Weights
Primary: Lats
Secondary: Biceps, Upper Back, Rear Delts, Forearms, Rhomboids
Description
Pull body upward using overhand grip until chin clears bar.
Tips
Engage lats; control descent.
Things to avoid
Avoid swinging or kipping.
Push-Up
Weights
Primary: Upper Chest, Lower Chest
Secondary: Front Delts, Triceps (Long Head), Triceps (Lateral Head)
Description
Lower and raise body using arms while maintaining straight body line.
Tips
Core tight; elbows about 45 deg.
Things to avoid
Avoid sagging hips or flared elbows.
Rear Delt Fly
Weights
Primary: Rear Delts
Secondary: Upper Traps, Rhomboids
Description
Raise dumbbells out to sides while bent over, targeting rear shoulders.
Tips
Light weight; squeeze upper back.
Things to avoid
Avoid momentum.
Reverse Pec Deck
Weights
Primary: Rear Delts
Secondary: Upper Back, Rhomboids
Description
Pull handles outward on pec deck machine to target rear delts.
Tips
Lead with elbows; control tempo.
Things to avoid
Avoid excessive weight.
Romanian Deadlift
Weights
Primary: Hamstrings, Glutes, Spinal Erectors
Secondary: Upper Traps
Description
Hinge at hips lowering bar down legs while maintaining slight knee bend.
Tips
Keep bar close; stretch hamstrings.
Things to avoid
Avoid rounding lower back.
Russian Twist
Weights
Primary: Obliques
Secondary: Abdominals
Description
Add a short how-to.
Tips
Add quick cues.
Things to avoid
Add common mistakes.
Seated Cable Row
Weights
Primary: Upper Back, Lats
Secondary: Biceps, Rear Delts, Rhomboids
Description
Pull cable handle toward torso while seated, squeezing back muscles.
Tips
Chest up; pull elbows back.
Things to avoid
Avoid leaning excessively.
Seated Calf Raise
Weights
Primary: Calves
Secondary: —
Description
Add a short how-to.
Tips
Add quick cues.
Things to avoid
Add common mistakes.
Seated Dumbbell Bicep Curls
Weights
Primary: Biceps
Secondary: Forearms
Description
Add a short how-to.
Tips
Add quick cues.
Things to avoid
Add common mistakes.
Side Plank
Weights
Primary: Obliques
Secondary: Glutes
Description
Add a short how-to.
Tips
Add quick cues.
Things to avoid
Add common mistakes.
Single Arm Preacher Curl
Weights
Primary: Biceps
Secondary: Forearms
Description
Add a short how-to.
Tips
Add quick cues.
Things to avoid
Add common mistakes.
Single-Arm Triceps Extension
Weights
Primary: Triceps (Long Head)
Secondary: Triceps (Lateral Head), Triceps (Medial Head)
Description
Add a short how-to.
Tips
Add quick cues.
Things to avoid
Add common mistakes.
Single-Leg Romanian Deadlift
Weights
Primary: Hamstrings, Glutes
Secondary: Lower Back
Description
Add a short how-to.
Tips
Add quick cues.
Things to avoid
Add common mistakes.
Skullcrusher
Weights
Primary: Triceps (Long Head), Triceps (Lateral Head)
Secondary: Triceps (Medial Head)
Description
Lower weight toward forehead by bending elbows, then extend arms.
Tips
Keep elbows fixed; control descent.
Things to avoid
Avoid elbow strain.
T-Bar row
Weights
Primary: Lats, Rhomboids
Secondary: Rear Delts, Lower Traps, Spinal Erectors
Description
Add a short how-to.
Tips
Add quick cues.
Things to avoid
Add common mistakes.
Triceps Extension
Weights
Primary: Triceps (Long Head)
Secondary: Triceps (Lateral Head), Triceps (Medial Head)
Description
Add a short how-to.
Tips
Add quick cues.
Things to avoid
Add common mistakes.
Triceps Pushdown
Weights
Primary: Triceps (Lateral Head), Triceps (Medial Head)
Secondary: Triceps (Long Head)
Description
Push cable attachment downward by extending elbows.
Tips
Elbows pinned; squeeze at bottom.
Things to avoid
Avoid leaning over weight stack.
Upright Row (Wide Grip)
Weights
Primary: Side Delts
Secondary: Upper Traps
Description
Pull bar upward to chest with wide grip emphasizing shoulders.
Tips
Pull elbows outward; stop at chest height.
Things to avoid
Avoid narrow grip; do not pull too high.
Walking Lunge
Weights
Primary: Quadriceps, Glutes
Secondary: Hamstrings, Adductors
Description
Perform lunges while stepping forward continuously.
Tips
Stay balanced; push through heel.
Things to avoid
Avoid rushing steps.
Wall Sit
Weights
Primary: Quadriceps
Secondary: Glutes
Description
Hold seated position against wall with thighs parallel to ground.
Tips
Press back into wall; breathe steadily.
Things to avoid
Avoid knee pain; adjust depth if needed.
Wrist Curls
Weights
Primary: Forearms
Secondary: —
Description
Add a short how-to.
Tips
Add quick cues.
Things to avoid
Add common mistakes.