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Official Library · 161 ExercisesReviewed Biomechanics

Exercise Library for Gym & Calisthenics

Learn proper biomechanics, initial setup, eccentric phase control, and gym alternatives to train with maximum joint safety and progressive overload.

All Exercises

161 available
ChestBarbell

Bench Press

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Upper ChestDumbbells

Incline Dumbbell Press

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ChestMachinePeck Deck Fly

Dumbbell Fly

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LatsCablePolia Alta

Overhand Lat Pulldown

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Lats / RhomboidsBarbell

Barbell Bent-Over Row

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Quadriceps / GlutesBarbell

Barbell Back Squat

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LegsMachineLeg Press 45

45° Leg Press

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QuadricepsMachineExtensora

Leg Extension

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HamstringsMachineFlexora Deitada

Lying Leg Curl

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DeltoidsDumbbells

Overhead Press

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DeltoidsMachineShoulder Press

Machine Shoulder Press

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DeltoidsBarbell

Overhead Press

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DeltoidsMachineSmith Machine

Smith Machine Shoulder Press

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ChestMachineChest Press

Bench Press

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ChestMachineSmith Machine

Smith Machine Bench Press

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Lats / RhomboidsMachineRemada Sentada

Seated Machine Row

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Quadriceps / GlutesMachineSmith Machine

Smith Machine Squat

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Lateral DeltoidCableCrossover

Lateral Raise

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Lateral DeltoidMachineLateral Raise

Lateral Raise

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BicepsDumbbells

Biceps Curl

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BicepsCableCrossover

Biceps Curl

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Lateral DeltoidDumbbells

Lateral Raise

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TricepsCableCrossover

Triceps Pushdown

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BicepsBarbell

Biceps Curl

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LatsBodyweight

Pull-up

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Chest / TricepsBodyweight

Parallel Bar Dips

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LegsBodyweight

Dragon Pistol Squat

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LegsBodyweight

Shrimp Squat (Single Leg)

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CoreBodyweightSolo

Full L-Sit

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DeltoidsBodyweight

Planche Lean Hold

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Chest / TricepsBodyweight

Push-up

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Chest / TricepsBodyweight

Advanced Push-up

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DeltoidsBodyweight

Wall Handstand Push-up

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Deltoids / CoreBodyweight

Tuck Planche Hold

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Chest / TricepsBodyweightBarra Reta

Parallel Bar Dips

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LatsBodyweight

Scapular Pull-up

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LatsBodyweight

Eccentric Pull-up

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LatsBodyweight

Pronated Headbanger Pull-up

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Lats / BicepsBodyweight

Supinated Headbanger Chin-up

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LatsBodyweight

Typewriter Pull-Up

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Lats / BicepsBodyweight

One Arm Pull-up Progression

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Lats / CoreBodyweight

Advanced Tuck Front Lever

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CoreBodyweight

Windshield Wipers

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CoreBodyweight

Dragon Flag Hold

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LatsBodyweight

Tuck Back Lever

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ChestBodyweight

Archer Push-up

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LatsGymnastic Rings

Skin the Cat (Rings)

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Chest / TricepsGymnastic RingsArgolas

Parallel Bar Dips

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LatsGymnastic Rings

Inverted Row

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Lats / RhomboidsTRX Suspension Trainer

Inverted Row

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ChestTRX Suspension Trainer

Suspension Push-up

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CoreBodyweight

Abdominal Plank Hold

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Lats / BicepsBodyweight

Pull-up Top Hold

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Lats / BicepsBodyweight

Pull-up Mid Hold (90°)

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Dorsais / AntebraçoBodyweight

Bar Dead Hang

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Dorsais / AntebraçoBodyweight

Single-Arm Dead Hang

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CoreBodyweight

Dragon Flag Hold

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CoreBodyweight

Seated V-Sit Hold

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Glutes / Posterior ChainKettlebell

Kettlebell Swing

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Quadriceps / GlutesKettlebell

Goblet Squat

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Shoulders / CoreKettlebell

Turkish Get-Up

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Lower ChestBarbell

Barbell Decline Bench Press

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Upper ChestDumbbells

Incline Dumbbell Fly

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CoreBodyweightBanco Declinado

Decline Bench Sit-up

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CoreBodyweight

Stability Ball Crunch

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HamstringsBodyweight

Stability Ball Hamstring Curl

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Legs / BalanceBodyweightBosu

Bosu Ball Squat

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CoreBodyweightBosu

Bosu Ball Core Plank

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CoreBodyweightBarras Paralelas

Full L-Sit

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TricepsBodyweight

Diamond Push-up

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Upper ChestBodyweight

Decline Push-up

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ChestBodyweight

Incline Push-up

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DeltoidsBodyweight

Pike Push-up

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Peitoral / OmbrosBodyweight

Hindu Push-up

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ChestBodyweight

Clap Push-up

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Deltoides / PeitoralBodyweight

Pseudo Planche Push-up

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ChestBodyweight

One-Arm Push-up Progression

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Lats / BicepsBodyweight

Chin-up

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LatsBodyweight

Neutral-Grip Pull-up

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LatsBodyweight

Wide-Grip Pull-up

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LatsBodyweight

Archer Pull-up

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Lats / TricepsBodyweight

Bar Muscle-up

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LatsBodyweight

Australian Row (Low Bar)

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CoreBodyweight

Hanging Leg Raise

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CoreBodyweight

Hanging Knee Raise

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CoreBodyweight

Hanging Toes to Bar

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CoreBodyweight

Hollow Body Rocks

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CoreBodyweight

Hollow Body Hold

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Core / LombarBodyweight

Superman Hold

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Core / OblíquosBodyweight

Side Plank Hold

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Core / OblíquosBodyweight

Human Flag Hold

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DeltoidsBodyweight

Wall Handstand Hold

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Tríceps / PeitoralBodyweight

Parallel Bars Support Hold

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LegsBodyweight

Wall Sit Hold

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CoreBodyweight

Bear Crawl Drill

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CoreBodyweight

Mountain Climber Drill

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Quadriceps / GlutesBodyweight

Barbell Back Squat

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Quadriceps / GlutesBodyweight

Jump Squat

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Quadriceps / GlutesBodyweight

Bulgarian Split Squat (light dumbbells)

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GlutesBodyweight

Single-Leg Glute Bridge

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CalvesBodyweight

Single-Leg Calf Raise

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TricepsBodyweight

Bench Dips

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Corpo TodoBodyweight

Full Burpee

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Quadriceps / GlutesBodyweightBosu

Pistol Squat

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Quadriceps / GlutesBodyweightDisco de Equilíbrio

Pistol Squat

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Quadriceps / GlutesBodyweightPrancha de Equilíbrio

Pistol Squat

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Core / Flexores do QuadrilBodyweightSolo

Foot-Supported L-Sit

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Core / Flexores do QuadrilBodyweightSolo

Alternating Foot Lifts

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CoreBodyweightSolo

Tuck L-Sit

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CoreBodyweightSolo

Advanced Tuck L-Sit

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Core / QuadrícepsBodyweightSolo

One-Leg Extended L-Sit

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CoreBodyweightParallettes

Full L-Sit

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CoreGymnastic RingsArgolas

Full L-Sit

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Core / Flexores do QuadrilBodyweightSolo

Seated Pike Lifts

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Core / Flexores do QuadrilBodyweightSolo

Pike Compression Pulls

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ChestDumbbells

Bench Press

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ChestDumbbells

Dumbbell Fly

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AbsDumbbells

Seated Dumbbell Crunch

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BackCable

Wide-Grip Lat Pulldown

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BackCable

Lat Pulldown

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BicepsDumbbells

Alternating Dumbbell Curl

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BicepsBarbell

Straight-Bar Curl

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Upper AbsMixed

Ab Crunch

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Hamstrings and GlutesDumbbells

Dumbbell Romanian Deadlift

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GlutesBodyweight

Romanian Deadlift

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CalvesBodyweight

Calf Raise

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AbsMixed

Reverse Crunch

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ObliquesMixed

Side Crunch

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Lower AbsMixed

Lower Abs Crunch

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Full Body / CardioBodyweight

Incline Treadmill

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Upper ShoulderMixed

Shoulder Mobility – Front

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Lower Shoulder and BackMixed

Shoulder Mobility – Back

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Lower Back and ObliquesMixed

Lateral Torso Mobility

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HipsMixed

Hip Mobility

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LatsDumbbells

One-Arm Dumbbell Row

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Quadriceps / GlutesDumbbells

Goblet Squat

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GlutesMixed

Hip Thrust

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Glutes / HamstringsDumbbells

Romanian Deadlift

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Quadriceps / GlutesDumbbells

Dumbbell Lunge

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CalvesBodyweight

Standing Calf Raise

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Upper ChestBodyweight

Feet-Elevated Push-up

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Chest / StabilizersGymnastic Rings

Push-up

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Deltoids / CoreBodyweight

Wall Handstand Hold

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Lats / TricepsBodyweight

Muscle-up Transition

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Lats / CoreBodyweight

Tuck Front Lever

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Quadriceps / GlutesBodyweight

Pistol Squat

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QuadricepsBodyweight

Bodyweight Bulgarian Split Squat

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HamstringsBodyweight

Nordic Hamstring Curl

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TricepsCable

Triceps Pushdown

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Abs and CoreBand

Tuck Human Flag Hold

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LatsCable

Front Lat Pulldown

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BicepsDumbbells

Dumbbell Hammer Curl

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Abs and CoreBodyweight

Negative Dragon Flag

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GlutesMachine

Glute Drive (machine)

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Quadriceps / GlutesDumbbells

Bulgarian Split Squat (light dumbbells)

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HamstringsMachine

Lying Leg Curl

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QuadricepsMachine

Leg Extension

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QuadricepsBodyweight

Reverse Nordic Curl

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GlutesMachine

Hip Abduction (machine)

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GlutesMachine

Hip Adduction (machine)

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CalvesMachine

Rotary Calf Raise

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