Exercise Library

Every entry is written by the same coaching engine that builds ABROFIT's daily sessions — the form cues, the mistakes and the swap options are the ones the app itself uses when it prescribes a workout. Free to read, no sign-in.

By muscle group

• Chest (43)Pressing and fly movements for the pecs. Flat work builds the bulk of the chest, incline biases the upper fibres, and flies train the same muscle with the elbow angle held fixed.
• Back (57)Rows and vertical pulls. Rows build thickness through the mid-back, pull-ups and pulldowns build the width of the lats — a back that only gets one of the two is half trained.
• Shoulders (54)All three deltoid heads plus rotator-cuff work. Pressing hits the front, lateral raises the side, and rear-delt work the back — the head almost everyone under-trains.
• Biceps (26)Elbow flexion under load. Grip changes which head does the work: supinated for the biceps peak, neutral for the brachialis underneath it, pronated for the forearm.
• Triceps (26)Elbow extension — two thirds of your upper arm. Overhead variations stretch the long head, pushdowns and close-grip pressing bias the lateral and medial heads.
• Forearms & grip (10)Wrist and grip work. Grip is the first thing to fail on heavy rows and deadlifts, so training it directly usually adds reps to lifts that have nothing to do with forearms.
• Quads (55)Knee-dominant work: squats, lunges, split squats, step-ups and leg press. The knee travels and the torso stays relatively upright — that is what makes it a quad movement.
• Hamstrings (32)The hamstrings do two jobs, so they need two kinds of work: hip extension (Romanian deadlifts, good mornings) and knee flexion (leg curls, Nordics).
• Glutes (29)Hip-dominant work: thrusts, bridges, hinges and abduction. The hip travels while the knee stays relatively fixed — the opposite of a squat, which is why squats alone rarely build glutes.
• Calves (13)Standing variations train the gastrocnemius with the knee straight; seated variations train the soleus underneath it with the knee bent. Most people only ever do the first.
• Core & abs (61)Four different jobs, not one: resisting extension (planks, rollouts), resisting rotation (Pallof, bird dogs), resisting side-bend (side planks, carries), and actually flexing the spine (crunches, leg raises).
• Cardio & conditioning (59)Full-body conditioning, intervals and loaded carries — the work that raises your work capacity so the lifting sessions themselves get easier.
• Mobility & recovery (7)Stretches and joint work for the areas that limit lifts: the ankles that stop you squatting deep, the hips that stop you hinging, the thoracic spine that stops you pressing overhead.

By the equipment you have

Training at home with nothing? Start with the bodyweight library — 182 movements that need no equipment at all.

• Bodyweight182 exercises
• Dumbbell83 exercises
• Barbell50 exercises
• Resistance band51 exercises
• Kettlebell19 exercises
• Pull-up bar20 exercises
• Cable37 exercises
• Gym machines & apparatus137 exercises

Want these built into a session that adapts to how you slept? See how ABROFIT works →