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Select exercises to get estimated muscle engagement from them.
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Back
Chest
Shoulders
Biceps
Triceps
Forearms
Core
Glutes
Thighs
Calves
45 degree hyperextensions (back extensions)
45 degree hyperextensions, glute-focused
Alternating bicep curls, sitting
Alternating bicep curls, sitting inclined
Alternating bicep curls, standing
Band curls
Band lateral shuffle
Banded elbow thrusts
Banded squats
Banded sumo squats
Barbell curls
Bench dips
Bench presses, negative one-arm, on a Smith machine
Bench presses, on a Smith machine
Bench presses, with a barbell
Bench presses, with a barbell, close grip
Bench presses, with a barbell, declined
Bench presses, with a barbell, inclined
Bench presses, with a barbell, with leg-drive
Bench presses, with dumbbell weights
Bench presses, with dumbbell weights, close grip
Bench presses, with dumbbell weights, declined
Bench presses, with dumbbell weights, inclined
Bench presses, with dumbbell weights, with leg-drive
Bent arm lateral raises
Bent-legged deadlifts
Bent-over reverse dumbbell flies
Bent-over rows, with a barbell
Bent-over rows, with dumbbell weights
Bicep curls, with dumbbell weights, neutral grip (hammer-grip), sitting
Bicep curls, with dumbbell weights, neutral grip (hammer-grip), sitting inclined
Bicep curls, with dumbbell weights, neutral grip (hammer-grip), standing
Bicep curls, with dumbbell weights, supinated grip, sitting
Bicep curls, with dumbbell weights, supinated grip, sitting inclined
Bicep curls, with dumbbell weights, supinated grip, standing
Bicycle crunches
Body-weight curls
Bridges
Bridges, with elevated feet
Burpees
Cable cross-over flies, standing
Cable crunches
Cable curls
Cable face pulls
Cable pull-throughs
Cable twists, standing
Calf raise machine
Calf raises, with free-weights
Chest supported rows
Clean and jerks (Olympic lifting)
Concentration curls
Cross-body cable curls
Cross-body hammer curls
Crunches
Crunches, with anchored feet
Diagonal cable column lifts
Diaphragm contractions
Dual handle neutral grip low cable rows
External rotations, with cables
Front raises, with free-weights
Front raises, with resistance bands
Front-leaning tricep dips
Front-leaning tricep dips, weighted
Glute press machine
Half-kneeling single arm low cable rows
Halos (kettlebell or dumbbell)
Hanging leg-raises
Hanging leg-raises to the side
High pulley overhead curls
Hip abduction machine
Hip abduction, kneeling
Hip abductions, lying
Hip abductions, standing
Hip adduction machine
Hip adductions, standing
Hip extensions, kneeling
Hip extensions, kneeling, with resistance bands
Hip extensions, standing
Hip extensions, standing, with resistance bands
Inclined lying leg-raises
Internal rotations, with cables
Inverted rows (Australian pullups)
Kettlebell swings
Kneeling cable tricep extensions
Kneeling leg-curl machine
Kneeling single-arm rows
Lat pull-down machine, close-grip
Lat pull-down machine, kneeling, close-grip
Lat pull-down machine, kneeling, with a wide grip
Lat pull-down machine, with a wide grip
Leaning low-pulley side lateral raises
Leaning side lateral raises, with free-weights
Leaning side lateral raises, with resistance band
Leg extension machine
Leg press machine
Leg-lifts, with free-weights
Leg-lifts, with resistance bands
Loaded carries (farmer walk)
Loaded overhead carries
Low cable cross-over flies, standing
Low-pulley front raises
Low-pulley side lateral raises
Lunges, bodyweight
Lunges, elevated
Lunges, with a barbell
Lunges, with dumbbell weights
Lying high cable curls
Lying leg-curl machine
Lying leg-curls, with free-weights
Lying leg-curls, with resistance bands
Lying leg-raises
Lying low-pulley tricep extensions
Lying overhead tricep extensions, with a barbell
Lying overhead tricep extensions, with dumbbell weights
Lying tricep extensions, with a barbell
Lying tricep extensions, with dumbbell weights
Machine crunches
Overhead presses, with a barbell, seated
Overhead presses, with a barbell, seated, with a close-grip
Overhead presses, with a barbell, standing
Overhead presses, with a barbell, standing, with a close-grip
Overhead presses, with dumbbell weights, seated
Overhead presses, with dumbbell weights, standing
Pec flies (machine)
Pec flies, with dumbbell weights, inclined
Pec flies, with dumbbell weights, lying
Planks (on elbows)
Plate curls
Preacher curls
Pull-ups, neutral grip (hammer-grip)
Pull-ups, pronated grip
Pull-ups, supinated grip (chin-ups)
Push presses, Overhead presses, with a barbell
Push presses, Overhead presses, with dumbbell weights
Push-ups
Push-ups, declined
Push-ups, diamond
Rear delt flies (machine)
Reverse curls, sitting
Reverse curls, standing
Reverse grip barbell rows
Reverse grip dumbbell rows
Rocking machine crunches
Rocking machine side-crunches
Seated chest presses (machine)
Seated overhead tricep extensions, with a barbell
Seated overhead tricep extensions, with a barbell, inclined
Seated overhead tricep extensions, with dumbbell weights
Seated overhead tricep extensions, with dumbbell weights, inclined
Shoulder rotations, with dumbbell weights
Shrugs
Side bends, with free-weights
Side bends, with resistance bands
Side crunches
Side lateral raises, with free-weights
Side lateral raises, with resistance band
Single arm low cable rows
Single-leg squats (split squats), bodyweight
Single-leg squats (split squats), with a barbell
Single-leg squats (split squats), with dumbbell weights
Single-leg squats (split squats), with resistance bands
Sissy squats, bodyweight
Sissy squats, with free-weights
Sit-ups
Smith machine rows
Snatches (Olypmic lifting)
Spider curls
Squats, bodyweight
Squats, with a barbell
Squats, with dumbbell weights
Stair-climber, including double-steps
Stair-climber, including double-steps, including side-steps
Stair-climber, including double-steps, including side-steps, including sprinting
Stair-climber, including double-steps, including sprinting
Stair-climber, including side-steps
Stair-climber, including side-steps, including sprinting
Standing overhead tricep extensions, with a barbell
Standing overhead tricep extensions, with dumbbell weights
Standing straight arm pull-down
Step-ups, with dumbbell weights
Stiff-legged deadlifts
Sumo squats, bodyweight
Sumo squats, with a barbell
Sumo squats, with dumbbell weights
T-bar rows (landmine meadow rows)
TRX bicep curls
Tricep dips
Tricep dips, weighted
Tricep kickbacks, with dumbbells
Tricep kickbacks, with resistance band
Tricep pushdowns
Upright rows and squats, with dumbbell weights
Upright rows, with a barbell
Upright rows, with dumbbell weights
Weighted hip thrusts
Weighted hip thrust machine
Weighted push-ups
Wrist curls
Zottman curls
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