Exercise library
Clear, no-nonsense form references for the core barbell lifts: the muscles each one trains, exactly how to set up and execute, and the mistakes to avoid.
Compound lower-body lift
The back squat loads a barbell across the upper back to train the quads and glutes through a deep knee and hip bend. It is a cornerstone lift for lower-body strength and size.
Targets: Quadriceps, Glutes
View form guideCompound full-body lift
The conventional deadlift lifts a barbell from the floor to a standing lockout by extending the hips and knees. It builds whole-body pulling strength, especially in the posterior chain.
Targets: Glutes, Hamstrings, Spinal erectors
View form guideCompound upper-body push
The barbell bench press lowers a bar to the chest and presses it back to lockout, training the chest, front delts, and triceps. It is the standard measure of upper-body pressing strength.
Targets: Chest (pectoralis major)
View form guideCompound upper-body push
The standing overhead press drives a barbell from the shoulders to a locked-out position overhead. It is the primary builder of shoulder strength and overhead pressing power.
Targets: Front deltoids (shoulders)
View form guideCompound upper-body pull
The bent-over barbell row pulls a bar to the torso from a hinged position to build the lats and mid-back. It strengthens the whole back and supports a bigger deadlift and bench.
Targets: Lats, Mid-back (rhomboids, traps)
View form guideCompound lower-body lift
The front squat holds the barbell across the front shoulders, forcing a more upright torso and heavy quad demand. It builds leg strength, bracing, and upper-back position.
Targets: Quadriceps, Upper back
View form guideHip-hinge accessory lift
The Romanian deadlift lowers a loaded bar from standing by hinging at the hips. It trains hamstrings and glutes through a controlled stretch without pulling from the floor.
Targets: Hamstrings, Glutes
View form guideCompound upper-body pull
The pull-up uses bodyweight to train vertical pulling strength. It builds the lats, upper back, arms, and trunk control through a full hanging range of motion.
Targets: Lats, Upper back
View form guideMachine upper-body pull
The lat pulldown trains vertical pulling with adjustable load. It is useful for building the lats, practicing pull-up mechanics, and adding back volume.
Targets: Lats
View form guideUpper-body pull accessory
The one-arm dumbbell row trains each side of the back independently. It is useful for lat strength, side-to-side balance, and upper-back volume.
Targets: Lats, Mid-back
View form guideUpper-body push accessory
The incline dumbbell press trains the upper chest and shoulders with independent arms and a longer range of motion than many barbell presses.
Targets: Upper chest, Front deltoids
View form guideBodyweight upper-body push
The push-up trains pressing strength with bodyweight. It builds the chest, triceps, shoulders, and trunk control with minimal equipment.
Targets: Chest, Triceps
View form guideGlute accessory lift
The barbell hip thrust trains hip extension with heavy glute emphasis. It is commonly used to build glute strength and support squats, deadlifts, and athletic movement.
Targets: Glutes
View form guideSingle-leg lower-body lift
The walking lunge trains single-leg strength, balance, and hip control. It adds lower-body volume while challenging each side independently.
Targets: Quads, Glutes
View form guideSingle-leg lower-body lift
The Bulgarian split squat elevates the rear foot to train one leg at a time. It builds quads, glutes, balance, and side-to-side strength.
Targets: Quads, Glutes
View form guideBoth movements train the quads and glutes, but they load your body very differently. The back squat is a free-weight lift that demands balance and core strength; the leg press is a machine that lets you push heavy with far less stabilization.
CompareThe barbell and dumbbell bench press both target the chest, front delts, and triceps. The barbell wins for maximal loading and small progression jumps; dumbbells win for range of motion, balanced development, and shoulder comfort.
CompareBoth squats build lower-body strength, but the bar position changes the training effect. Front squats demand an upright torso and upper-back strength; back squats usually allow more load and broader strength carryover.
CompareThe conventional deadlift starts from the floor and trains full-body pulling strength. The Romanian deadlift starts from standing and keeps tension on the hamstrings and glutes through a slower hinge.
ComparePull-ups and lat pulldowns both train vertical pulling, but they solve different problems. Pull-ups require controlling bodyweight; pulldowns let you choose the load and accumulate back volume more easily.
CompareHip thrusts and Romanian deadlifts both train hip extension, but the tension peaks in different places. Hip thrusts are strongest at lockout; RDLs challenge the stretched hamstring position.
CompareBoth rows build the lats and mid-back. Barbell rows are efficient for heavy bilateral loading; one-arm dumbbell rows are easier to support and help expose side-to-side differences.
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