Bodybuilding exercises

Each lift lists primary and secondary muscles, equipment, difficulty, and how to perform it.

• Barbell Bench PressMid ChestIntermediate
• Incline Bench PressUpper Chest · Front DeltoidsIntermediate
• Dumbbell Bench PressMid ChestIntermediate
• Cable CrossoverLower Chest · Mid ChestBeginner
• Dumbbell FlyMid ChestIntermediate
• Push UpMid Chest · Lower ChestBeginner
• Overhead PressFront Deltoids · Side DeltoidsIntermediate
• Front RaiseFront DeltoidsBeginner
• Arnold PressFront Deltoids · Side DeltoidsIntermediate
• Lateral RaiseSide DeltoidsBeginner
• Cable Lateral RaiseSide DeltoidsBeginner
• Upright RowSide Deltoids · Upper TrapsIntermediate
• Face PullRear Deltoids · RhomboidsBeginner
• Reverse FlyRear DeltoidsBeginner
• Bent-Over Rear Delt RaiseRear DeltoidsBeginner
• Barbell CurlBicepsBeginner
• Dumbbell CurlBicepsBeginner
• Hammer CurlBiceps · ForearmsBeginner
• Incline Dumbbell CurlBicepsIntermediate
• Chin UpBiceps · LatsIntermediate
• Tricep PushdownTricepsBeginner
• Skull CrusherTricepsIntermediate
• Overhead Tricep ExtensionTricepsBeginner
• Close-Grip Bench PressTriceps · Mid ChestIntermediate
• Diamond Push UpTriceps · Mid ChestIntermediate
• Wrist CurlForearmsBeginner
• Reverse Wrist CurlForearmsBeginner
• Farmer CarryForearms · Upper TrapsBeginner
• Cable CrunchAbsBeginner
• Hanging Leg RaiseAbsAdvanced
• Ab Wheel RolloutAbsAdvanced
• PlankAbsBeginner
• Cable WoodchopObliquesIntermediate
• Russian TwistObliquesBeginner
• Side PlankObliquesBeginner
• Hanging Oblique RaiseObliquesAdvanced
• Pull UpLatsIntermediate
• Lat PulldownLatsBeginner
• Barbell RowLats · RhomboidsIntermediate
• Seated Cable RowLats · RhomboidsBeginner
• Straight-Arm PulldownLatsBeginner
• Chest-Supported RowRhomboids · LatsBeginner
• Barbell ShrugUpper TrapsBeginner
• Dumbbell ShrugUpper TrapsBeginner
• Rack PullUpper Traps · Lower BackIntermediate
• Conventional DeadliftLower Back · Glute Max · Biceps Femoris · Medial HamstringsAdvanced
• Romanian DeadliftBiceps Femoris · Medial Hamstrings · Glute Max · Lower BackIntermediate
• Back ExtensionLower Back · Glute MaxBeginner
• Good MorningLower Back · Biceps Femoris · Medial HamstringsAdvanced
• Barbell Hip ThrustGlute MaxIntermediate
• Bulgarian Split SquatVastus Lateralis · Vastus Medialis (VMO) · Rectus Femoris · Glute MaxIntermediate
• Cable KickbackGlute MaxBeginner
• Glute BridgeGlute MaxBeginner
• Back SquatVastus Lateralis · Vastus Medialis (VMO) · Rectus Femoris · Glute MaxIntermediate
• Front SquatVastus Lateralis · Vastus Medialis (VMO) · Rectus Femoris · Vastus IntermediusAdvanced
• Leg PressVastus Lateralis · Vastus Medialis (VMO) · Rectus Femoris · Glute MaxBeginner
• Leg ExtensionVastus Lateralis · Vastus Medialis (VMO) · Rectus Femoris · Vastus IntermediusBeginner
• Walking LungeVastus Lateralis · Vastus Medialis (VMO) · Rectus Femoris · Glute MaxIntermediate
• Lying Leg CurlBiceps Femoris · Medial HamstringsBeginner
• Seated Leg CurlBiceps Femoris · Medial HamstringsBeginner
• Nordic CurlBiceps Femoris · Medial HamstringsAdvanced
• Standing Calf RaiseMedial Gastroc · Lateral GastrocBeginner
• Seated Calf RaiseSoleusBeginner
• Donkey Calf RaiseMedial Gastroc · Lateral GastrocIntermediate
• Single-Leg Calf RaiseMedial Gastroc · Lateral GastrocBeginner
• Incline Dumbbell PressUpper Chest · Front DeltoidsIntermediate
• Low-to-High Cable FlyUpper ChestBeginner
• DipLower Chest · TricepsIntermediate
• Decline Bench PressLower ChestIntermediate
• High-to-Low Cable FlyLower ChestBeginner
• Scapular Push-UpSerratus AnteriorBeginner
• Reverse CurlBrachioradialis · ForearmsBeginner
• Dead BugTransverse Abs · AbsBeginner
• Stomach VacuumTransverse AbsBeginner
• Prone Y-RaiseLower Traps · Rotator CuffBeginner
• Dumbbell External RotationRotator CuffBeginner
• Band Pull-ApartRear Deltoids · Rotator CuffBeginner
• Neck FlexionNeckIntermediate
• Neck ExtensionNeckIntermediate
• Side-Lying Hip AbductionGlute Med · Glute MinBeginner
• Cable Hip AbductionGlute Med · Glute MinBeginner
• Copenhagen PlankHip AdductorsAdvanced
• Adductor MachineHip AdductorsBeginner
• Sumo DeadliftGlute Max · Hip Adductors · Vastus Lateralis · Vastus Medialis (VMO)Advanced
• Goblet SquatVastus Lateralis · Vastus Medialis (VMO) · Rectus Femoris · Glute MaxBeginner
• Lying Leg RaiseHip Flexors · AbsBeginner
• Mountain ClimberHip Flexors · AbsBeginner
• Tibialis RaiseTibialis AnteriorBeginner
• Heel WalkTibialis AnteriorBeginner