Exercise library
Every lift, coached properly
Real setup cues, the muscles each lift actually trains, the mistakes that stall progress, and the sets and reps we prescribe in Forever Varsity programs.
Push
Dumbbell shoulder press
Dumbbells, bench
Anterior deltoid · Lateral deltoid · Triceps
Incline dumbbell press
Dumbbells, adjustable bench
Upper pectoralis major · Anterior deltoid · Triceps
Arnold press
Dumbbells, bench
Anterior deltoid · Lateral deltoid · Triceps
Dumbbell bench press
Dumbbells, flat bench
Pectoralis major · Anterior deltoid · Triceps
Lateral raise
Dumbbells or cable
Lateral deltoid · Supraspinatus
Chest press
Chest press machine or dumbbells
Pectoralis major · Anterior deltoid · Triceps
Shoulder press
Barbell
Front deltoid · Triceps · Upper chest
Chest press machine
Machine
Pectoralis major · Front deltoid · Triceps
Bench press
Barbell and bench
Pectoralis major · Anterior deltoid · Triceps brachii
Push-ups
Bodyweight
Pectoralis major · Triceps brachii · Anterior deltoid
Dips
Parallel bars or bench
Triceps · Lower chest · Front deltoids
Pull
Barbell row
Barbell
Latissimus dorsi · Mid trapezius · Rhomboids
Lat pulldown
Cable machine
Latissimus dorsi · Teres major · Biceps
Face pull
Cable and rope, or band
Posterior deltoid · External rotators · Mid trapezius
Renegade row
Two dumbbells
Latissimus dorsi · Obliques · Rectus abdominis
Dumbbell row
Dumbbell and bench
Latissimus dorsi · Mid trapezius · Rhomboids
Dumbbell pullover
One dumbbell and a bench
Latissimus dorsi · Pectoralis major · Serratus anterior
Seated cable row
Cable row station
Latissimus dorsi · Mid trapezius · Rhomboids
Deadlift
Barbell
Gluteus maximus · Hamstrings · Spinal erectors
Pull-ups
Pull-up bar
Latissimus dorsi · Biceps brachii · Mid traps and rhomboids
Farmers carry
Dumbbells or kettlebells
Forearms and grip · Trapezius · Core
Legs
Hip thrust
Barbell, bench, pad
Gluteus maximus · Hamstrings · Adductors
Romanian deadlift
Barbell or dumbbells
Hamstrings · Gluteus maximus · Erector spinae
Bulgarian split squat
Dumbbells, bench
Quadriceps · Gluteus maximus · Adductors
Goblet squat
Dumbbell or kettlebell
Quadriceps · Gluteus maximus · Adductors
Leg extension
Leg extension machine
Rectus femoris · Vastus lateralis · Vastus medialis
Hip abduction machine
Machine
Gluteus medius · Gluteus minimus · Upper glute max
Barbell squat
Barbell and rack
Quadriceps · Gluteus maximus · Adductors
Glute bridges
Bodyweight or barbell
Gluteus maximus · Hamstrings · Core
Kettlebell swing
Kettlebell
Gluteus maximus · Hamstrings · Spinal erectors
Calf raises
Bodyweight, dumbbells or machine
Gastrocnemius · Soleus
Lunges
Bodyweight or dumbbells
Quadriceps · Glutes · Adductors
Leg press
Machine
Quadriceps · Glutes · Hamstrings
Arms
Hammer curls
Dumbbells
Brachialis · Brachioradialis · Biceps brachii
Preacher curl
EZ bar or dumbbell, preacher bench
Biceps brachii (short head) · Brachialis
Bicep curls
Dumbbells or barbell
Biceps brachii · Brachialis · Forearm flexors
Tricep pushdown
Cable machine
Triceps lateral head · Triceps medial head · Triceps long head
Overhead tricep extension
Dumbbell, cable or EZ bar
Triceps long head · Triceps lateral head
Core
Ab wheel rollout
Ab wheel
Rectus abdominis · Obliques · Latissimus dorsi
Leg raises
Bodyweight or pull-up bar
Rectus abdominis · Obliques · Hip flexors
Plank
Bodyweight
Rectus abdominis · Transverse abdominis · Obliques
Dead bug
Bodyweight
Transverse abdominis · Rectus abdominis · Obliques
Russian twists
Bodyweight, plate or dumbbell
Obliques · Rectus abdominis · Hip flexors
Burpees
Bodyweight
Quadriceps · Chest · Core
Put the lifts in a program
Knowing the movement is step one. Build a free four-week plan that sequences them, then upgrade when you want coaching and progression tracking.