Exercise library
Every lift, coached properly
Real setup cues, the muscles each lift actually trains, the mistakes that stall progress, and the sets and reps we prescribe in Varsity Forever programs.
Push
Dumbbell shoulder press
Dumbbells, bench
Anterior deltoid · Lateral deltoid · Triceps
Incline dumbbell press
Dumbbells, adjustable bench
Upper pectoralis major · Anterior deltoid · Triceps
Arnold press
Dumbbells, bench
Anterior deltoid · Lateral deltoid · Triceps
Dumbbell bench press
Dumbbells, flat bench
Pectoralis major · Anterior deltoid · Triceps
Lateral raise
Dumbbells or cable
Lateral deltoid · Supraspinatus
Pull
Barbell row
Barbell
Latissimus dorsi · Mid trapezius · Rhomboids
Lat pulldown
Cable machine
Latissimus dorsi · Teres major · Biceps
Face pull
Cable and rope, or band
Posterior deltoid · External rotators · Mid trapezius
Renegade row
Two dumbbells
Latissimus dorsi · Obliques · Rectus abdominis
Legs
Hip thrust
Barbell, bench, pad
Gluteus maximus · Hamstrings · Adductors
Romanian deadlift
Barbell or dumbbells
Hamstrings · Gluteus maximus · Erector spinae
Bulgarian split squat
Dumbbells, bench
Quadriceps · Gluteus maximus · Adductors
Goblet squat
Dumbbell or kettlebell
Quadriceps · Gluteus maximus · Adductors
Arms
Hammer curls
Dumbbells
Brachialis · Brachioradialis · Biceps brachii
Preacher curl
EZ bar or dumbbell, preacher bench
Biceps brachii (short head) · Brachialis
Core
Ab wheel rollout
Ab wheel
Rectus abdominis · Obliques · Latissimus dorsi
Put the lifts in a program
Knowing the movement is step one. Build a free four-week plan that sequences them, then upgrade when you want coaching and progression tracking.