Exercise Library

Exercise technique library — correct form, target muscles, and equipment for every movement, from the ForceIndex team.

Chest

Incline Push-Up

Decline Push-Up

Explosive Push-Up

Dumbbell Bench Press

Barbell Bench Press

Incline Barbell Press

Cable Crossover

Cable Chest Fly

One-Arm Push-Up

Spiderman Push-Up

Typewriter Push-Up

Deficit Push-Up

Chest Press Machine

Pec Deck (Butterfly Machine)

Smith Machine Bench Press

Barbell Floor Press

Dumbbell Pullover

Dumbbell Floor Press

Dumbbell Incline Fly

Dumbbell Decline Fly

Band Chest Press

Back

Wide-Grip Pull-Up

Reverse-Grip Dumbbell Row

Bent-Over Dumbbell Row

Reverse-Grip Bent-Over Dumbbell Row

Reverse-Grip Barbell Row

Resistance Band Row

Kettlebell Shrug

Seated Row Machine

Assisted Pull-Up Machine

Back Extension Machine (Hyperextension)

Snatch-Grip Deadlift

Smith Machine Row

Smith Machine Deadlift

Commando Pull-Up

Trap Bar Deadlift

Shoulders

Dumbbell Shoulder Press

Machine Shoulder Press

Band Pull-Apart

Kettlebell Press

Smith Machine Shoulder Press

Cable Lateral Raise

Cable Upright Row

Barbell Upright Row

Cable Reverse Fly

Cable Front Raise

Machine Lateral Raise

Dumbbell High Pull

Kettlebell High Pull

Band Lateral Raise

Decline Pike Push-Up

Handstand Push-Up

Plate Front Raise

Biceps

Single-Arm Dumbbell Curl

Concentration Curl

Incline Dumbbell Curl

Resistance Band Curl

Preacher Curl Machine

Machine Bicep Curl

Triceps

Diamond Push-Up

Close-Grip Bench Press

Overhead Tricep Extension

Tricep Kickback

Assisted Dip Machine

Triceps Extension Machine

Cable Overhead Tricep Extension

Dumbbell Skull Crusher

Band Overhead Tricep Extension

Forearms

Barbell Reverse Curl

Dumbbell Reverse Curl

Dumbbell Wrist Curl

Barbell Wrist Curl

Fat Grip Barbell Curl

Thick Bar Static Hold

Pronation/Supination Wrist Hammer

Reverse Wrist Curl

Plate Pinch Hold

Captains of Crush Gripper

Abs

Standing Bicycle Crunch

Hanging Leg Raise

Mountain Climber

Spiderman Plank

Plank Shoulder Tap

Hollow Body Hold

Ab Wheel Rollout

Ab Crunch Machine

Dumbbell Crunch

Russian Twist with Dumbbell

Torso Rotation Machine

Parallel Bar Leg Raise

L-Sit on Parallel Bars

Cable Woodchopper

Kettlebell Windmill

Kettlebell Figure 8

Kettlebell Around the World

Side Plank Reach-Through

Hanging Windshield Wipers

Quads

Bodyweight Squat

Bulgarian Split Squat

Barbell Back Squat

Kettlebell Goblet Squat

Resistance Band Squat

Dumbbell Goblet Squat

Smith Machine Squat

Hack Squat Machine

Pistol Box Squat

Incline Treadmill Walk

Hamstrings

Romanian Deadlift

Nordic Hamstring Curl

Stiff-Leg Deadlift

Seated Leg Curl Machine

Glute Ham Raise

Single-Leg Dumbbell RDL

Glutes

Hip Abduction Machine

Hip Adduction Machine

Kettlebell Swing

Glute Kickback Machine

Cable Pull-Through

Cable Hip Abduction

Cable Glute Kickback

Reverse Hyperextension Machine

Band Lateral Walk

Single-Leg Glute Bridge

Calves

Standing Calf Raise

Dumbbell Calf Raise

Seated Calf Raise

Calf Press Machine

Stair Calf Raise

Single-Leg Calf Raise

Full Body

Kettlebell Clean

Kettlebell Snatch

Elliptical Trainer

Lateral Shuffle

Dumbbell Snatch

Kettlebell Thruster

Atlas Stone Lift

Neck

Neck Lateral Flexion

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