Exercise library
All 712 exercises in Liftrung, with the muscles each one works and, for most, how to do it.
A to Z
- #
- 3/4 Sit-Up
- A
- Ab Crunch Machine
- Ab Roller
- Advanced Kettlebell Windmill
- Air Bike
- Alternate Hammer Curl
- Alternate Heel Touchers
- Alternate Incline Dumbbell Curl
- Alternating Cable Shoulder Press
- Alternating Deltoid Raise
- Alternating Floor Press
- Alternating Hang Clean
- Alternating Kettlebell Press
- Alternating Kettlebell Row
- Alternating Renegade Row
- Anti-Gravity Press
- Arnold Dumbbell Press
- Around The Worlds
- Atlas Stone Trainer
- Atlas Stones
- Axle Deadlift
- B
- Back Flyes - With Bands
- Backward Drag
- Balance Board
- Band Assisted Pull-Up
- Band Good Morning
- Band Good Morning (Pull Through)
- Band Hip Adductions
- Band Pull Apart
- Band Skull Crusher
- Barbell Ab Rollout
- Barbell Ab Rollout - On Knees
- Barbell Bench Press - Medium Grip
- Barbell Curl
- Barbell Curls Lying Against An Incline
- Barbell Deadlift
- Barbell Full Squat
- Barbell Glute Bridge
- Barbell Guillotine Bench Press
- Barbell Hack Squat
- Barbell Hip Thrust
- Barbell Incline Bench Press - Medium Grip
- Barbell Incline Shoulder Raise
- Barbell Lunge
- Barbell Rear Delt Row
- Barbell Rollout from Bench
- Barbell Seated Calf Raise
- Barbell Shoulder Press
- Barbell Shrug
- Barbell Shrug Behind The Back
- Barbell Side Bend
- Barbell Side Split Squat
- Barbell Squat
- Barbell Squat To A Bench
- Barbell Step Ups
- Barbell Walking Lunge
- Battling Ropes
- Bear Crawl Sled Drags
- Bench Dips
- Bench Jump
- Bench Press - Powerlifting
- Bench Press - With Bands
- Bench Press with Chains
- Bench Sprint
- Bent Over Barbell Row
- Bent Over Dumbbell Rear Delt Raise With Head On Bench
- Bent Over Low-Pulley Side Lateral
- 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
- Bent Press
- Bent-Arm Barbell Pullover
- Bent-Arm Dumbbell Pullover
- Bent-Knee Hip Raise
- Bicycling
- Bicycling, Stationary
- Board Press
- Body Tricep Press
- Body-Up
- Bodyweight Flyes
- Bodyweight Mid Row
- Bodyweight Squat
- Bosu Ball Cable Crunch With Side Bends
- Bottoms Up
- Bottoms-Up Clean From The Hang Position
- Box Jump (Multiple Response)
- Box Skip
- Box Squat
- Box Squat with Bands
- Box Squat with Chains
- Bradford/Rocky Presses
- Butt Lift (Bridge)
- Butt-Ups
- Butterfly
- C
- Cable Chest Press
- Cable Crossover
- Cable Crunch
- Cable Deadlifts
- Cable Hammer Curls - Rope Attachment
- Cable Hip Adduction
- Cable Incline Pushdown
- Cable Incline Triceps Extension
- Cable Internal Rotation
- Cable Iron Cross
- Cable Judo Flip
- Cable Lying Triceps Extension
- Cable One Arm Tricep Extension
- Cable Preacher Curl
- Cable Rear Delt Fly
- Cable Reverse Crunch
- Cable Rope Overhead Triceps Extension
- Cable Rope Rear-Delt Rows
- Cable Russian Twists
- Cable Seated Crunch
- Cable Seated Lateral Raise
- Cable Shoulder Press
- Cable Shrugs
- Cable Wrist Curl
- Calf Press
- Calf Press On The Leg Press Machine
- Calf Raise On A Dumbbell
- Calf Raises - With Bands
- Calf-Machine Shoulder Shrug
- Car Deadlift
- Car Drivers
- Chain Handle Extension
- Chain Press
- Chair Squat
- Chin-Up
- Circus Bell
- Clean
- Clean and Jerk
- Clean and Press
- Clean Deadlift
- Clean from Blocks
- Clean Pull
- Clean Shrug
- Clock Push-Up
- Close-Grip Barbell Bench Press
- Close-Grip Dumbbell Press
- Close-Grip EZ Bar Curl
- Close-Grip EZ-Bar Curl with Band
- Close-Grip EZ-Bar Press
- Close-Grip Front Lat Pulldown
- Close-Grip Push-Up off of a Dumbbell
- Close-Grip Standing Barbell Curl
- Cocoons
- Conan's Wheel
- Concentration Curls
- Cross Body Hammer Curl
- Cross Over - With Bands
- Cross-Body Crunch
- Crucifix
- Crunch - Hands Overhead
- Crunch - Legs On Exercise Ball
- Crunches
- Cuban Press
- D
- Dead Bug
- Deadlift with Bands
- Deadlift with Chains
- Decline Barbell Bench Press
- Decline Close-Grip Bench To Skull Crusher
- Decline Crunch
- Decline Dumbbell Bench Press
- Decline Dumbbell Flyes
- Decline Dumbbell Triceps Extension
- Decline EZ Bar Triceps Extension
- Decline Oblique Crunch
- Decline Reverse Crunch
- Decline Smith Press
- Deficit Deadlift
- Depth Jump Leap
- Dip Machine
- Dips - Chest Version
- Dips - Triceps Version
- Donkey Calf Raises
- Double Kettlebell Alternating Hang Clean
- Double Kettlebell Jerk
- Double Kettlebell Push Press
- Double Kettlebell Snatch
- Double Kettlebell Windmill
- Double Leg Butt Kick
- Drag Curl
- Drop Push
- Dumbbell Alternate Bicep Curl
- Dumbbell Bench Press
- Dumbbell Bench Press with Neutral Grip
- Dumbbell Bicep Curl
- Dumbbell Clean
- Dumbbell Floor Press
- Dumbbell Flyes
- Dumbbell Incline Row
- Dumbbell Incline Shoulder Raise
- Dumbbell Lunges
- Dumbbell Lying One-Arm Rear Lateral Raise
- Dumbbell Lying Pronation
- Dumbbell Lying Rear Lateral Raise
- Dumbbell Lying Supination
- Dumbbell One-Arm Shoulder Press
- Dumbbell One-Arm Triceps Extension
- Dumbbell One-Arm Upright Row
- Dumbbell Prone Incline Curl
- Dumbbell Raise
- Dumbbell Rear Lunge
- Dumbbell Scaption
- Dumbbell Seated Box Jump
- Dumbbell Seated One-Leg Calf Raise
- Dumbbell Shoulder Press
- Dumbbell Shrug
- Dumbbell Side Bend
- Dumbbell Squat
- Dumbbell Squat To A Bench
- Dumbbell Step Ups
- Dumbbell Tricep Extension -Pronated Grip
- E
- Elbow to Knee
- Elevated Back Lunge
- Elevated Cable Rows
- Elliptical Trainer
- Extended Range One-Arm Kettlebell Floor Press
- External Rotation
- External Rotation with Band
- External Rotation with Cable
- EZ-Bar Curl
- EZ-Bar Skullcrusher
- F
- Face Pull
- Farmer's Walk
- Fast Skipping
- Finger Curls
- Flat Bench Cable Flyes
- Flat Bench Leg Pull-In
- Flat Bench Lying Leg Raise
- Flexor Incline Dumbbell Curls
- Floor Press
- Floor Press with Chains
- Flutter Kicks
- Forward Drag with Press
- Frankenstein Squat
- Freehand Jump Squat
- Frog Sit-Ups
- Front Barbell Squat
- Front Barbell Squat To A Bench
- Front Box Jump
- Front Cable Raise
- Front Cone Hops (or hurdle hops)
- Front Dumbbell Raise
- Front Incline Dumbbell Raise
- Front Plate Raise
- Front Raise And Pullover
- Front Squat (Clean Grip)
- Front Squats With Two Kettlebells
- Front Two-Dumbbell Raise
- Full Range-Of-Motion Lat Pulldown
- G
- Gironda Sternum Chins
- Glute Ham Raise
- Glute Kickback
- Goblet Squat
- Good Morning
- Good Morning off Pins
- Gorilla Chin/Crunch
- H
- Hack Squat
- Hammer Curls
- Hammer Grip Incline DB Bench Press
- Handstand Push-Ups
- Hang Clean
- Hang Clean - Below the Knees
- Hang Snatch
- Hang Snatch - Below Knees
- Hanging Bar Good Morning
- Hanging Leg Raise
- Hanging Pike
- Heaving Snatch Balance
- Heavy Bag Thrust
- High Cable Curls
- Hip Abduction (Machine)
- Hip Adduction (Machine)
- Hip Extension with Bands
- Hip Flexion with Band
- Hip Lift with Band
- Hurdle Hops
- Hyperextensions (Back Extensions)
- Hyperextensions With No Hyperextension Bench
- I
- Incline Barbell Triceps Extension
- Incline Bench Pull
- Incline Cable Chest Press
- Incline Cable Flye
- Incline Dumbbell Bench With Palms Facing In
- Incline Dumbbell Curl
- Incline Dumbbell Flyes
- Incline Dumbbell Flyes - With A Twist
- Incline Dumbbell Press
- Incline Hammer Curls
- Incline Inner Biceps Curl
- Incline Push-Up
- Incline Push-Up Close-Grip
- Incline Push-Up Depth Jump
- Incline Push-Up Medium
- Incline Push-Up Reverse Grip
- Incline Push-Up Wide
- Internal Rotation with Band
- Inverted Row with Straps
- Iron Cross
- Isometric Chest Squeezes
- Isometric Neck Exercise - Front And Back
- Isometric Neck Exercise - Sides
- Isometric Wipers
- J
- Jackknife Sit-Up
- Janda Sit-Up
- Jefferson Squats
- Jerk Balance
- Jerk Dip Squat
- JM Press
- Jogging, Treadmill
- K
- Keg Load
- Kettlebell Arnold Press
- Kettlebell Dead Clean
- Kettlebell Figure 8
- Kettlebell Hang Clean
- Kettlebell One-Legged Deadlift
- Kettlebell Pass Between The Legs
- Kettlebell Pirate Ships
- Kettlebell Pistol Squat
- Kettlebell Seated Press
- Kettlebell Seesaw Press
- Kettlebell Sumo High Pull
- Kettlebell Thruster
- Kettlebell Turkish Get-Up (Lunge style)
- Kettlebell Turkish Get-Up (Squat style)
- Kettlebell Windmill
- Kipping Muscle Up
- Knee Tuck Jump
- Knee/Hip Raise On Parallel Bars
- Kneeling Cable Crunch With Alternating Oblique Twists
- Kneeling Cable Triceps Extension
- Kneeling High Pulley Row
- Kneeling Jump Squat
- Kneeling Single-Arm High Pulley Row
- Kneeling Squat
- L
- Landmine 180's
- Landmine Linear Jammer
- Lateral Bound
- Lateral Box Jump
- Lateral Cone Hops
- Lateral Raise - With Bands
- Leg Extensions
- Leg Lift
- Leg Press
- Leg Pull-In
- Leg-Over Floor Press
- Leverage Chest Press
- Leverage Deadlift
- Leverage Decline Chest Press
- Leverage High Row
- Leverage Incline Chest Press
- Leverage Iso Row
- Leverage Shoulder Press
- Leverage Shrug
- Linear Depth Jump
- Log Lift
- London Bridges
- Low Cable Crossover
- Low Cable Triceps Extension
- Low Pulley Row To Neck
- Lunge Pass Through
- Lunge Sprint
- Lying Cable Curl
- Lying Cambered Barbell Row
- Lying Close-Grip Bar Curl On High Pulley
- Lying Close-Grip Barbell Triceps Extension Behind The Head
- Lying Close-Grip Barbell Triceps Press To Chin
- Lying Dumbbell Tricep Extension
- Lying Face Down Plate Neck Resistance
- Lying Face Up Plate Neck Resistance
- Lying High Bench Barbell Curl
- Lying Leg Curls
- Lying Machine Squat
- Lying One-Arm Lateral Raise
- Lying Rear Delt Raise
- Lying Supine Dumbbell Curl
- Lying T-Bar Row
- Lying Triceps Press
- M
- Machine Bench Press
- Machine Bicep Curl
- Machine Preacher Curls
- Machine Shoulder (Military) Press
- Machine Triceps Extension
- Middle Back Shrug
- Mixed Grip Chin
- Monster Walk
- Muscle Snatch
- Muscle Up
- N
- Narrow Stance Hack Squats
- Narrow Stance Leg Press
- Narrow Stance Squats
- Natural Glute Ham Raise
- Neck Press
- O
- Oblique Crunches
- Oblique Crunches - On The Floor
- Olympic Squat
- One Arm Chin-Up
- One Arm Dumbbell Bench Press
- One Arm Dumbbell Preacher Curl
- One Arm Floor Press
- One Arm Lat Pulldown
- One Arm Pronated Dumbbell Triceps Extension
- One Arm Supinated Dumbbell Triceps Extension
- One Leg Barbell Squat
- One-Arm Dumbbell Row
- One-Arm Flat Bench Dumbbell Flye
- One-Arm High-Pulley Cable Side Bends
- One-Arm Incline Lateral Raise
- One-Arm Kettlebell Clean
- One-Arm Kettlebell Clean and Jerk
- One-Arm Kettlebell Floor Press
- One-Arm Kettlebell Jerk
- One-Arm Kettlebell Military Press To The Side
- One-Arm Kettlebell Para Press
- One-Arm Kettlebell Push Press
- One-Arm Kettlebell Row
- One-Arm Kettlebell Snatch
- One-Arm Kettlebell Split Jerk
- One-Arm Kettlebell Split Snatch
- One-Arm Kettlebell Swings
- One-Arm Long Bar Row
- One-Arm Open Palm Kettlebell Clean
- One-Arm Overhead Kettlebell Squats
- One-Arm Side Deadlift
- One-Arm Side Laterals
- One-Legged Cable Kickback
- Open Palm Kettlebell Clean
- Otis-Up
- Overhead Cable Curl
- Overhead Squat
- P
- Pallof Press
- Pallof Press With Rotation
- 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
- Parallel Bar Dip
- Pin Presses
- Plank
- Plate Pinch
- Plate Twist
- Platform Hamstring Slides
- Plie Dumbbell Squat
- Plyo Kettlebell Pushups
- Plyo Push-up
- Power Clean
- Power Clean from Blocks
- Power Jerk
- Power Partials
- Power Snatch
- Power Snatch from Blocks
- Power Stairs
- Preacher Curl
- Preacher Hammer Dumbbell Curl
- Press Sit-Up
- Prowler Sprint
- Pull Through
- Pullups
- Push Press
- Push Press - Behind the Neck
- Push Up to Side Plank
- Push-Up Wide
- Push-Ups - Close Triceps Position
- Push-Ups With Feet Elevated
- Pushups
- Pushups (Close and Wide Hand Positions)
- Q
- Quick Leap
- R
- Rack Delivery
- Rack Pull with Bands
- Rack Pulls
- Recumbent Bike
- Reverse Band Bench Press
- Reverse Band Box Squat
- Reverse Band Deadlift
- Reverse Band Power Squat
- Reverse Band Sumo Deadlift
- Reverse Barbell Curl
- Reverse Barbell Preacher Curls
- Reverse Cable Curl
- Reverse Crunch
- Reverse Flyes
- Reverse Flyes With External Rotation
- Reverse Grip Bent-Over Rows
- Reverse Grip Triceps Pushdown
- Reverse Hyperextension
- Reverse Machine Flyes
- Reverse Plate Curls
- Reverse Triceps Bench Press
- Rickshaw Carry
- Rickshaw Deadlift
- Ring Dips
- Rocket Jump
- Rocking Standing Calf Raise
- Rocky Pull-Ups/Pulldowns
- Romanian Deadlift
- Romanian Deadlift from Deficit
- Rope Climb
- Rope Crunch
- Rope Jumping
- Rope Straight-Arm Pulldown
- Rowing, Stationary
- Running, Treadmill
- Russian Twist
- S
- Sandbag Load
- Scissors Jump
- Seated Band Hamstring Curl
- Seated Barbell Military Press
- Seated Barbell Twist
- Seated Bent-Over One-Arm Dumbbell Triceps Extension
- Seated Bent-Over Rear Delt Raise
- Seated Bent-Over Two-Arm Dumbbell Triceps Extension
- Seated Cable Rows
- Seated Cable Shoulder Press
- Seated Calf Raise
- Seated Close-Grip Concentration Barbell Curl
- Seated Dumbbell Curl
- Seated Dumbbell Inner Biceps Curl
- Seated Dumbbell Palms-Down Wrist Curl
- Seated Dumbbell Palms-Up Wrist Curl
- Seated Dumbbell Press
- Seated Flat Bench Leg Pull-In
- Seated Good Mornings
- Seated Head Harness Neck Resistance
- Seated Leg Curl
- Seated Leg Tucks
- Seated One-arm Cable Pulley Rows
- 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 Side Lateral Raise
- Seated Triceps Press
- Seated Two-Arm Palms-Up Low-Pulley Wrist Curl
- See-Saw Press (Alternating Side Press)
- Shotgun Row
- Shoulder Press - With Bands
- Side Bridge
- Side Hop-Sprint
- Side Jackknife
- Side Lateral Raise
- Side Laterals to Front Raise
- Side to Side Box Shuffle
- Side To Side Chins
- Single Dumbbell Raise
- Single Leg Butt Kick
- Single Leg Glute Bridge
- Single Leg Push-off
- Single-Arm Cable Crossover
- Single-Arm Linear Jammer
- Single-Arm Push-Up
- Single-Cone Sprint Drill
- Single-Leg High Box Squat
- Single-Leg Hop Progression
- Single-Leg Lateral Hop
- Single-Leg Leg Extension
- Single-Leg Stride Jump
- Sit-Up
- Skating
- Sled Drag - Harness
- Sled Overhead Backward Walk
- Sled Overhead Triceps Extension
- Sled Push
- Sled Reverse Flye
- Sled Row
- Sledgehammer Swings
- Smith Incline Shoulder Raise
- Smith Machine Behind the Back Shrug
- Smith Machine Bench Press
- Smith Machine Bent Over Row
- Smith Machine Calf Raise
- Smith Machine Close-Grip Bench Press
- Smith Machine Decline Press
- Smith Machine Hang Power Clean
- Smith Machine Hip Raise
- Smith Machine Incline Bench Press
- Smith Machine Leg Press
- Smith Machine One-Arm Upright Row
- Smith Machine Overhead Shoulder Press
- Smith Machine Pistol Squat
- Smith Machine Reverse Calf Raises
- Smith Machine Squat
- Smith Machine Stiff-Legged Deadlift
- Smith Machine Upright Row
- Smith Single-Leg Split Squat
- Snatch
- Snatch Balance
- Snatch Deadlift
- Snatch from Blocks
- Snatch Pull
- Snatch Shrug
- Speed Band Overhead Triceps
- Speed Box Squat
- Speed Squats
- Spell Caster
- Spider Crawl
- Spider Curl
- Split Clean
- Split Jerk
- Split Jump
- Split Snatch
- Split Squat with Dumbbells
- Squat Jerk
- Squat with Bands
- Squat with Chains
- Squat with Plate Movers
- Squats - With Bands
- Stairmaster
- Standing Alternating Dumbbell Press
- Standing Barbell Calf Raise
- Standing Barbell Press Behind Neck
- Standing Bent-Over One-Arm Dumbbell Triceps Extension
- Standing Bent-Over Two-Arm Dumbbell Triceps Extension
- Standing Biceps Cable Curl
- Standing Bradford Press
- Standing Cable Chest Press
- Standing Cable Lift
- Standing Cable Wood Chop
- Standing Calf Raises
- Standing Concentration Curl
- Standing Dumbbell Calf Raise
- Standing Dumbbell Press
- Standing Dumbbell Reverse Curl
- Standing Dumbbell Straight-Arm Front Delt Raise Above Head
- Standing Dumbbell Triceps Extension
- Standing Dumbbell Upright Row
- Standing Front Barbell Raise Over Head
- Standing Inner-Biceps Curl
- Standing Leg Curl
- Standing Long Jump
- Standing Low-Pulley Deltoid Raise
- Standing Low-Pulley One-Arm Triceps Extension
- Standing Military Press
- Standing Olympic Plate Hand Squeeze
- Standing One-Arm Cable Curl
- Standing One-Arm Dumbbell Curl Over Incline Bench
- Standing One-Arm Dumbbell Triceps Extension
- Standing Overhead Barbell Triceps Extension
- Standing Palm-In One-Arm Dumbbell Press
- Standing Palms-In Dumbbell Press
- Standing Palms-Up Barbell Behind The Back Wrist Curl
- Standing Rope Crunch
- Standing Towel Triceps Extension
- Star Jump
- Step Mill
- Step-up with Knee Raise
- Stiff Leg Barbell Good Morning
- Stiff-Legged Barbell Deadlift
- Stiff-Legged Dumbbell Deadlift
- Straight Bar Bench Mid Rows
- Straight Raises on Incline Bench
- Straight-Arm Dumbbell Pullover
- Straight-Arm Pulldown
- Stride Jump Crossover
- Sumo Deadlift
- Sumo Deadlift with Bands
- Sumo Deadlift with Chains
- Suspended Fallout
- Suspended Push-Up
- Suspended Reverse Crunch
- Suspended Row
- Suspended Split Squat
- Svend Press
- T
- T-Bar Row with Handle
- Tate Press
- Thigh Abductor
- Thigh Adductor
- Tire Flip
- Trap Bar Deadlift
- Tricep Dumbbell Kickback
- Triceps Overhead Extension with Rope
- Triceps Pushdown
- Triceps Pushdown - Rope Attachment
- Triceps Pushdown - V-Bar Attachment
- Tuck Crunch
- Two-Arm Dumbbell Preacher Curl
- Two-Arm Kettlebell Clean
- Two-Arm Kettlebell Jerk
- Two-Arm Kettlebell Military Press
- Two-Arm Kettlebell Row
- U
- Underhand Cable Pulldowns
- Upright Barbell Row
- Upright Cable Row
- Upright Row - With Bands
- V
- V-Bar Pulldown
- V-Bar Pullup
- Vertical Swing
- W
- Walking, Treadmill
- Weighted Bench Dip
- Weighted Jump Squat
- Weighted Pull Ups
- Weighted Sissy Squat
- Weighted Sit-Ups - With Bands
- Weighted Squat
- Wide Stance Barbell Squat
- Wide Stance Stiff Legs
- Wide-Grip Barbell Bench Press
- Wide-Grip Decline Barbell Bench Press
- Wide-Grip Decline Barbell Pullover
- Wide-Grip Lat Pulldown
- Wide-Grip Pulldown Behind The Neck
- Wide-Grip Rear Pull-Up
- Wide-Grip Standing Barbell Curl
- Wind Sprints
- Wrist Roller
- Wrist Rotations with Straight Bar
- Y
- Yoke Walk
- Z
- Zercher Squats
- Zottman Curl
- Zottman Preacher Curl
Exercise descriptions: free-exercise-db, public domain.