Exercises
Gym exercise guide
154 common gym and bodyweight exercises: which muscles they work, the equipment, how many sets and reps to start with, one form cue and how to progress, as the Kynetix workout tracker sets them up.
Chest
- Barbell Bench PressChest, barbell
- Barbell Decline Bench PressChest, barbell
- Barbell Incline Bench PressChest, barbell
- Cable Chest FlyChest, cable
- Cable Low FlyChest, cable
- Cable Middle FlyChest, cable
- Cable Seated Chest PressChest, cable
- Cable Upper Chest CrossoversChest, cable
- Chest DipChest, body Weight
- Chest DipsChest, body Weight
- Decline Push-upChest, body Weight
- Dumbbell Bench PressChest, dumbbell
- Dumbbell Decline Bench PressChest, dumbbell
- Dumbbell FlyChest, dumbbell
- Dumbbell Incline FlyChest, dumbbell
- Dumbbell PulloverChest, dumbbell
- Incline Dumbbell PressChest, dumbbell
- Incline Push-upChest, body Weight
- Pec Dec MachineChest, leverage Machine
- Push-upChest, body Weight
- Smith Bench PressChest, smith Machine
- Smith Incline Bench PressChest, smith Machine
Back
- Barbell Bent-Over RowUpper Back, barbell
- Barbell Pendlay RowUpper Back, barbell
- Barbell PulloverLats, barbell
- Barbell ShrugTraps, barbell
- Cable Rope Seated RowUpper Back, cable
- Cable ShrugTraps, cable
- Cable Straight Arm PulldownLats, cable
- Cable Straight-Arm PulloverLats, cable
- Cable Underhand PulldownLats, cable
- Chin-upLats, body Weight
- Conventional Barbell DeadliftHamstrings, barbell
- Dumbbell Bent Over RowUpper Back, dumbbell
- Dumbbell Incline RowUpper Back, dumbbell
- Inverted RowUpper Back, body Weight
- Lat PulldownLats, cable
- Lower Back CurlLower Back, body Weight
- Pull Up (neutral Grip)Lats, body Weight
- Pull-upLats, body Weight
- Pull-upsLats, body Weight
- Seated Cable RowUpper Back, cable
- Single-Arm Dumbbell RowUpper Back, dumbbell
- Smith Bent Over RowUpper Back, smith Machine
- Smith ShrugTraps, smith Machine
- T-Bar RowUpper Back, leverage Machine
- Wide Grip Pull-upLats, body Weight
Shoulders
- Barbell Overhead PressShoulders, barbell
- Barbell Seated Overhead PressShoulders, barbell
- Barbell Upright RowShoulders, barbell
- Cable Face PullShoulders, cable
- Cable Front RaiseShoulders, cable
- Cable Lateral RaiseShoulders, cable
- Cable Shoulder PressShoulders, cable
- Cable Upright RowShoulders, cable
- Dumbbell Arnold PressShoulders, dumbbell
- Dumbbell Front RaiseShoulders, dumbbell
- Dumbbell Lateral RaiseShoulders, dumbbell
- Dumbbell Rear FlyShoulders, dumbbell
- Dumbbell Reverse FlyShoulders, dumbbell
- Dumbbell Seated Lateral RaiseShoulders, dumbbell
- Dumbbell Seated Shoulder PressShoulders, dumbbell
- Dumbbell Shoulder PressShoulders, dumbbell
- Dumbbell ShrugsTraps, dumbbell
- Dumbbell Standing Overhead PressShoulders, dumbbell
- Dumbbell Upright RowShoulders, dumbbell
- Rear Delt Fly MachineShoulders, leverage Machine
- Smith Shoulder PressShoulders, smith Machine
- Smith Upright RowShoulders, smith Machine
Arms
- Barbell / EZ-Bar SkullcrusherTriceps, EZ Barbell
- Barbell Biceps CurlBiceps, barbell
- Barbell CurlBiceps, barbell
- Barbell Lying Triceps ExtensionTriceps, barbell
- Barbell Preacher CurlBiceps, barbell
- Barbell Reverse CurlBiceps, barbell
- Barbell Wrist CurlForearms, barbell
- Bench Dip On FloorTriceps, body Weight
- Cable Biceps CurlBiceps, cable
- Cable CurlBiceps, cable
- Cable KickbackTriceps, cable
- Cable Overhead CurlBiceps, cable
- Cable Preacher CurlBiceps, cable
- Cable PushdownTriceps, cable
- Cable Reverse-grip PushdownTriceps, cable
- Close-Grip Barbell Bench PressTriceps, barbell
- Close-grip Push-upTriceps, body Weight
- Diamond Push-upTriceps, body Weight
- DipsTriceps, body Weight
- Dumbbell Biceps CurlBiceps, dumbbell
- Dumbbell Concentration CurlBiceps, dumbbell
- Dumbbell Hammer CurlBiceps, dumbbell
- Dumbbell Incline Hammer CurlBiceps, dumbbell
- Dumbbell KickbackTriceps, dumbbell
- Dumbbell Lying Triceps ExtensionTriceps, dumbbell
- Dumbbell Preacher CurlBiceps, dumbbell
- Dumbbell Seated Hammer CurlBiceps, dumbbell
- Dumbbell Zottman CurlBiceps, dumbbell
- EZ Barbell CurlBiceps, ez Barbell
- EZ Barbell Spider CurlBiceps, ez Barbell
- Handstand Push-upTriceps, body Weight
- Incline Dumbbell CurlBiceps, dumbbell
- Overhead Tricep ExtensionTriceps, cable
- Tricep PushdownTriceps, cable
- Triceps DipTriceps, body Weight
Legs
- Barbell Back SquatQuads, barbell
- Barbell Front SquatGlutes, barbell
- Barbell Glute BridgeGlutes, barbell
- Barbell Good MorningHamstrings, barbell
- Barbell Hack SquatGlutes, barbell
- Barbell LungeGlutes, barbell
- Barbell Overhead SquatQuads, barbell
- Barbell Rear LungeGlutes, barbell
- Barbell Romanian DeadliftGlutes, barbell
- Barbell Standing Calf RaiseCalves, barbell
- Barbell Straight Leg DeadliftHamstrings, barbell
- Barbell Sumo DeadliftGlutes, barbell
- Barbell Zercher SquatGlutes, barbell
- Cable Hip AdductionAdductors, cable
- Donkey Calf RaiseCalves, body Weight
- Dumbbell DeadliftGlutes, dumbbell
- Dumbbell Goblet SquatQuads, dumbbell
- Dumbbell LungeGlutes, dumbbell
- Dumbbell Rear LungeGlutes, dumbbell
- Dumbbell Romanian DeadliftGlutes, dumbbell
- Dumbbell SquatGlutes, dumbbell
- Dumbbell Standing Calf RaiseCalves, dumbbell
- Dumbbell Step-up LungeQuads, dumbbell
- Dumbbell Stiff Leg DeadliftGlutes, dumbbell
- Farmers WalkQuads, dumbbell
- Glute Bridge MarchGlutes, body Weight
- Hack SquatQuads, sled Machine
- Leg ExtensionQuads, leverage Machine
- Leg PressQuads, sled Machine
- Lying Leg CurlHamstrings, leverage Machine
- Romanian DeadliftHamstrings, barbell
- Seated Adductor MachineAdductors, leverage Machine
- Seated Calf RaiseCalves, leverage Machine
- Sissy SquatQuads, body Weight
- Smith DeadliftGlutes, smith Machine
- Smith SquatGlutes, smith Machine
- Split SquatsQuads, body Weight
- Standing Calf RaiseCalves, leverage Machine
- Walking LungeGlutes, body Weight
Core
- Cable Seated CrunchAbs, cable
- Cable Standing CrunchAbs, cable
- Cross Body CrunchAbs, body Weight
- Crunch FloorAbs, body Weight
- Decline CrunchAbs, body Weight
- Decline Sit-upAbs, body Weight
- Hanging Leg RaiseAbs, body Weight
- Hanging Straight Leg RaiseAbs, body Weight
- Reverse CrunchAbs, body Weight
- Seated Leg RaiseAbs, body Weight
- Tuck CrunchAbs, body Weight
Questions
Which exercises should a beginner start with?
A squat or leg press, a bench or dumbbell press, a row or lat pulldown, an overhead press and a Romanian deadlift cover most of the body. Add arms and calves once those feel steady.
How does Kynetix suggest the next weight?
From your own history on that lift: when you hit the top of the rep range on every set, it suggests the next jump; when you miss, it holds the weight.