Exercise library
412 exercises with step-by-step form instructions, muscles worked, common mistakes, and a video demonstration — 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 — 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 — the core trained 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.
- Dumbbell88Unilateral strength and a full range of motion — presses, rows, curls, and lunges with a pair of dumbbells.
- Kettlebell25Swings, cleans, presses, and carries — ballistic and grind work with the kettlebell.
- Machine63Guided resistance for safe, repeatable loading — presses, rows, curls, and every leg machine.
- Cable54Constant tension through every angle — pulldowns, rows, flyes, pushdowns, and rotations.
- Resistance band19Portable resistance for warm-ups, accessory work, and training at home.