Reference Guide

Exercise Library

Every major exercise — what it trains, how to do it correctly, and the most common errors. Form first, every time.

Exercise	Category	Level	Detail
Barbell Bench Press Chest, Anterior Deltoid, Triceps	Compound	Intermediate	View →
Barbell Squat Quadriceps, Glutes, Hamstrings	Compound	Intermediate	View →
Barbell Curl Biceps Brachii, Brachialis	Isolation	Beginner	View →
Barbell Deadlift Full Posterior Chain	Compound	Intermediate	View →
Barbell Back Squat Quadriceps, Glutes, Hamstrings	Compound	Advanced	View →
Goblet Squat Quadriceps, Glutes	Compound	Beginner	View →
Bulgarian Split Squat Quadriceps, Glutes, Hip Flexors	Compound	Intermediate	View →
Romanian Deadlift Hamstrings, Glutes, Lower Back	Compound	Intermediate	View →
Hip Thrust Glutes, Hamstrings	Compound	Beginner	View →
Glute Bridge Glutes, Hamstrings	Compound	Beginner	View →
Single-Leg Deadlift Hamstrings, Glutes, Balance	Compound	Advanced	View →
Nordic Hamstring Curl Hamstrings — Eccentric	Compound	Advanced	View →
Dumbbell Bench Press Chest, Anterior Deltoid, Triceps	Compound	Beginner	View →
Press-Up Chest, Triceps, Anterior Deltoid	Compound	Beginner	View →
Dips Chest, Triceps, Anterior Deltoid	Compound	Intermediate	View →
Pull-Up / Chin-Up Latissimus Dorsi, Biceps	Compound	Intermediate	View →
Lat Pulldown Latissimus Dorsi, Biceps	Compound	Beginner	View →
Barbell Row Upper Back, Lats, Rear Deltoid	Compound	Intermediate	View →
Seated Cable Row Upper Back, Lats, Biceps	Compound	Beginner	View →
Overhead Press Deltoids, Triceps, Upper Traps	Compound	Intermediate	View →
Dumbbell Shoulder Press Deltoids, Triceps	Compound	Beginner	View →
Face Pull Rear Deltoid, External Rotators	Isolation	Beginner	View →
Dumbbell Lateral Raise Medial Deltoid	Isolation	Intermediate	View →
Bicep Curl Biceps Brachii	Isolation	Beginner	View →
Tricep Pushdown Triceps Brachii	Isolation	Beginner	View →
Calf Raise Gastrocnemius, Soleus	Isolation	Beginner	View →
Leg Curl Hamstrings	Isolation	Beginner	View →
Leg Extension Quadriceps	Isolation	Beginner	View →
Plank Core — Transverse Abdominis	Core	Beginner	View →
Dead Bug Deep Core Stabilisers	Core	Beginner	View →
Pallof Press Anti-Rotation Core, Obliques	Core	Intermediate	View →
Cable Woodchop Obliques, Shoulder, Core	Core	Intermediate	View →

Note: This library is a reference guide, not a prescription. The appropriate exercises for you depend on your individual goals, experience, and any physical limitations. When in doubt, begin with beginner-level movements and prioritise technique above everything else.