Exercise library
535 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 79
Presses, flyes, dips, and push-up variations for the pectorals — from barbell benching to cable and bodyweight work.
Lats 89
Pull-ups, pulldowns, and rows that build the latissimus dorsi — the muscles behind a wide back and a strong pull.
Upper back 62
Rows, face pulls, and reverse flyes for the rhomboids and mid-traps — posture muscles that keep shoulders healthy.
Lower back 15
Extensions, good mornings, and hinge patterns that strengthen the spinal erectors and protect your deadlift.
Traps 24
Shrugs, carries, and pulls that build the trapezius from the neck down to the mid-back.
Front delts 73
Overhead presses and front raises for the anterior deltoid — the shoulder muscle that drives every press.
Side delts 39
Lateral raises and upright rows for the medial deltoid — the muscle that makes shoulders look wide.
Rear delts 10
Reverse flyes, face pulls, and rear-delt rows for the posterior deltoid — the most commonly skipped shoulder muscle.
Biceps 33
Curls in every grip and angle — barbell, dumbbell, cable, and bodyweight — for the biceps and brachialis.
Triceps 59
Pushdowns, extensions, dips, and close-grip presses for the triceps — two-thirds of your upper arm.
Forearms 20
Wrist curls, holds, and carries that build grip strength and forearm size.
Abs 88
Crunches, leg raises, planks, and rollouts for the rectus abdominis — trained with progression like any other muscle.
Obliques 31
Rotations, side planks, and anti-rotation work for the muscles that flank your waist.
Quads 117
Squats, lunges, leg presses, and extensions for the quadriceps — the engine of every squat pattern.
Hamstrings 43
Deadlift variations, curls, and hip hinges for the hamstrings — trained through both hip extension and knee flexion.
Glutes 146
Hip thrusts, squats, deadlifts, and abductions for the strongest muscle group in the body.
Adductors 10
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 32
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.
Barbell 83
The heaviest tool in the gym — squats, presses, deadlifts, rows, and every variation between.
Dumbbell 71
Unilateral strength and full range of motion — presses, rows, curls, and lunges with a pair of dumbbells.
Kettlebell 17
Swings, cleans, presses, and carries — ballistic and grind work with the kettlebell.
Machine 60
Guided resistance for safe, repeatable loading — presses, rows, curls, and leg machines.
Cable 47
Constant tension through every angle — pulldowns, rows, flyes, pushdowns, and rotations.
Smith machine 9
Fixed-path barbell work — squats, presses, rows, and lunges on the Smith machine.
Resistance band 21
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.
Every exercise here is one tap away in the Gript app — with your full history, records, and charts attached to it.
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