Free exercise library

Free illustrated exercise guides

Every exercise with a male and a female illustration, clear steps, the muscles it works, and sets and reps from tested training rules.

40 exercises
9 comparisons
No sign-up, no ads

Barbell hip thrust: start and end position, male figure. Glutes and hamstrings highlighted.

Barbell hip thrust: start and end position, female figure. Glutes and hamstrings highlighted.

Exercises
40 exercises with steps, muscles worked, and sets and reps.
Comparisons
9 side-by-side guides: which exercise fits you.
1RM calculator
Your one-rep max from a hard set, with a percent chart.
Glossary
Training words in plain English.

Popular exercises

Barbell Romanian deadlift: start and end position, male figure. Hamstrings and glutes highlighted.

Barbell Romanian deadlift: start and end position, female figure. Hamstrings and glutes highlighted.

Romanian Deadlift (Barbell)

hamstrings, glutes · barbell · Intermediate

Dumbbell lateral raise: start and end position, male figure. Shoulders highlighted.

Dumbbell lateral raise: start and end position, female figure. Shoulders highlighted.

Lateral Raise (Dumbbell)

shoulders · dumbbells · Beginner

Bulgarian split squat: start and end position, male figure. Quads and glutes highlighted.

Bulgarian split squat: start and end position, female figure. Quads and glutes highlighted.

Bulgarian Split Squat

quads, glutes · No equipment · Intermediate

Goblet squat: start and end position, male figure. Quads and glutes highlighted.

Goblet squat: start and end position, female figure. Quads and glutes highlighted.

Goblet Squat (Dumbbell)

quads, glutes · dumbbells · Beginner

Wide-grip lat pulldown: start and end position, male figure. Lats, upper back and biceps highlighted.

Wide-grip lat pulldown: start and end position, female figure. Lats, upper back and biceps highlighted.

Lat Pulldown (Wide Grip)

lats, upper back · lat pulldown · Beginner

Glute bridge: start and end position, male figure. Glutes and hamstrings highlighted.

Glute bridge: start and end position, female figure. Glutes and hamstrings highlighted.

Glute Bridge

glutes, hamstrings · No equipment · Beginner

Dumbbell hammer curl: start and end position, male figure. Biceps and forearms highlighted.

Dumbbell hammer curl: start and end position, female figure. Biceps and forearms highlighted.

Hammer Curl (Dumbbell)

biceps, forearms · dumbbells · Beginner

Dumbbell biceps curl: start and end position, male figure. Biceps highlighted.

Dumbbell biceps curl: start and end position, female figure. Biceps highlighted.

Bicep Curl (Dumbbell)

biceps · dumbbells · Beginner

See all 40 exercises

Exercises by muscle

Exercises by equipment

How we make these pages

The exercises, the sets and reps, and the swap lists come from the same data and rules as the Oh My Coach app. We check each fact against the sources listed on the page. Read our editorial policy.