Exercise library

615 exercises with step-by-step form instructions, muscles worked, common mistakes, and video demonstrations — the same library built into the Gript workout tracker.

By muscle

Every exercise is mapped to the muscles it trains — browse by what you want to build.

Chest 91

Presses, flyes, dips, and push-up variations for the pectorals — from barbell benching to cable and bodyweight work.

Lats 100

Pull-ups, pulldowns, and rows that build the latissimus dorsi — the muscles behind a wide back and a strong pull.

Upper back 78

Rows, face pulls, and reverse flyes for the rhomboids and mid-traps — posture muscles that keep shoulders healthy.

Lower back 17

Extensions, good mornings, and hinge patterns that strengthen the spinal erectors and protect your deadlift.

Traps 31

Shrugs, carries, and pulls that build the trapezius from the neck down to the mid-back.

Front delts 78

Overhead presses and front raises for the anterior deltoid — the shoulder muscle that drives every press.

Side delts 45

Lateral raises and upright rows for the medial deltoid — the muscle that makes shoulders look wide.

Rear delts 15

Reverse flyes, face pulls, and rear-delt rows for the posterior deltoid — the most commonly skipped shoulder muscle.

Biceps 40

Curls in every grip and angle — barbell, dumbbell, cable, and bodyweight — for the biceps and brachialis.

Triceps 64

Pushdowns, extensions, dips, and close-grip presses for the triceps — two-thirds of your upper arm.

Forearms 22

Wrist curls, holds, and carries that build grip strength and forearm size.

Abs 91

Crunches, leg raises, planks, and rollouts for the rectus abdominis — trained with progression like any other muscle.

Obliques 35

Rotations, side planks, and anti-rotation work for the muscles that flank your waist.

Quads 126

Squats, lunges, leg presses, and extensions for the quadriceps — the engine of every squat pattern.

Hamstrings 51

Deadlift variations, curls, and hip hinges for the hamstrings — trained through both hip extension and knee flexion.

Glutes 161

Hip thrusts, squats, deadlifts, and abductions for the strongest muscle group in the body.

Adductors 11

Inner-thigh work — machine adductions, Copenhagen planks, and wide-stance squatting patterns.

Abductors 8

Machine abductions, banded walks, and hip work for the glute medius and outer hip.

Calves 34

Standing and seated raises that hit both the gastrocnemius and the soleus.

Hip flexors 28

Raises, marches, and holds for the muscles that lift your knee — key for sprinting and leg raises.

By equipment

Training at a full gym, at home with dumbbells, or with just a pull-up bar — filter by what you have.

Bodyweight 133

Nothing but you and the floor — push-ups, squats, lunges, planks, and holds that travel anywhere you do.

Barbell 94

The heaviest tool in the gym — squats, presses, deadlifts, rows, and every variation between.

Dumbbell 87

Unilateral strength and full range of motion — presses, rows, curls, and lunges with a pair of dumbbells.

Kettlebell 25

Swings, cleans, presses, and carries — ballistic and grind work with the kettlebell.

Machine 79

Guided resistance for safe, repeatable loading — presses, rows, curls, and leg machines.

Cable 64

Constant tension through every angle — pulldowns, rows, flyes, pushdowns, and rotations.

Smith machine 13

Fixed-path barbell work — squats, presses, rows, and lunges on the Smith machine.

Resistance band 22

Portable resistance for warm-ups, accessories, and home training.

Pull-up bar 45

Pull-ups, chin-ups, leg raises, and hangs — the simplest tool that builds the most back.

Suspension trainer 13

Rows, presses, and core work on suspension straps — bodyweight training with adjustable difficulty.

By difficulty

First month in the gym or ten years in — start where the technique matches your experience.