ABCDEFGH
1
IDNameExercise typeBodyPartEquipmentGenderTargetSynergist
2
00013/4 Sit-upStrengthWaistBody weightMaleRectus AbdominisObliques
3
000245 Degree Side BendStrengthWaistBody weightMaleObliquesIliopsoas
4
0003Air bikeStrengthWaistBody weightMaleObliques
Gluteus Maximus, Quadriceps, Rectus Abdominis
5
0004Air Twisting CrunchStrengthWaistBody weightFemaleObliques
Gluteus Maximus, Quadriceps, Rectus Abdominis
6
0005Alternate Biceps Curl (with band)StrengthUpper ArmsBandFemaleBiceps Brachii
Brachialis, Brachioradialis
7
0006Alternate Heel TouchersStrengthWaistBody weightMaleObliques
8
0007Alternate Lateral PulldownStrengthBackCableMaleLatissimus Dorsi
Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers
9
0008Alternate Lying Floor Leg RaiseStrengthWaistBody weightFemaleRectus Abdominis
Adductor Brevis, Adductor Longus, Iliopsoas, Obliques, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae
10
0009Assisted Chest Dip (kneeling)StrengthChestLeverage machineMale
Pectoralis Major Sternal Head
Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Teres Major, Triceps Brachii
11
0010Assisted Hanging Knee Raise With Throw DownStrengthWaistAssistedMale
Iliopsoas, Rectus Abdominis
Adductor Brevis, Adductor Longus, Sartorius, Tensor Fasciae Latae
12
0011Assisted Hanging Knee RaiseStrengthWaistAssistedMaleRectus Abdominis
Adductor Brevis, Adductor Longus, Iliopsoas, Sartorius, Tensor Fasciae Latae
13
0012Assisted Lying Leg Raise With Lateral Throw DownStrengthWaistAssistedMale
Obliques, Rectus Abdominis
Adductor Brevis, Adductor Longus, Sartorius, Tensor Fasciae Latae
14
0013Assisted Lying Leg Raise With Throw DownStrengthWaistAssistedMaleRectus Abdominis
Adductor Brevis, Adductor Longus, Obliques, Pectineous, Sartorius, Tensor Fasciae Latae
15
0014Assisted Motion Russian TwistStrengthWaistMedicine BallMaleObliquesRectus Abdominis
16
0015Assisted Parallel Close Grip Pull-upStrengthBackLeverage machineMaleLatissimus Dorsi
Brachialis, Brachioradialis, Deltoid Posterior, Levator Scapulae, Teres Major, Teres Minor, Trapezius Middle Fibers, Trapezius Upper Fibers
17
0016Assisted Prone HamstringStrengthThighsAssistedMaleHamstrings
18
0017Assisted Pull-upStrengthBackLeverage machineMaleLatissimus Dorsi
Brachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Major, Teres Minor, Trapezius Middle Fibers, Trapezius Upper Fibers
19
0018Assisted Standing Triceps Extension (with towel)StrengthUpper ArmsAssistedMaleTriceps Brachii
20
0019Assisted Triceps Dip (kneeling)StrengthUpper ArmsLeverage machineMaleTriceps Brachii
Latissimus Dorsi, Pectoralis Major Sternal Head, Teres Major
21
0020Balance BoardStrengthCalvesBody weightMale
Adductor Longus, Adductor Magnus, Gastrocnemius, Gluteus Maximus, Quadriceps, Soleus
22
0021Ball Sit-up (on stability ball)StrengthWaistStability ballFemaleRectus Abdominis
Iliopsoas, Obliques, Quadriceps, Sartorius, Tensor Fasciae Latae
23
0022Barbell Pullover To PressStrengthBackBarbellMaleLatissimus Dorsi
Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head, Trapezius Middle Fibers, Trapezius Upper Fibers
24
0023Barbell Alternate Biceps CurlStrengthUpper ArmsBarbellMaleBiceps Brachii
Brachialis, Brachioradialis
25
0024Barbell Bench Front SquatStrengthThighsBarbellMaleQuadriceps
Adductor Magnus, Soleus
26
0025Barbell Bench PressStrengthChestBarbellMale
Pectoralis Major Sternal Head
Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
27
0026Barbell Bench SquatStrengthHipsBarbellMaleQuadriceps
Adductor Magnus, Soleus
28
0027Barbell Bent Over RowStrengthBackBarbellMale
Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Middle Fibers, Trapezius Upper Fibers
Brachialis, Brachioradialis, Deltoid Posterior
29
0028Barbell Clean and PressStrengthShouldersBarbellMale
Deltoid Anterior, Gluteus Maximus, Quadriceps
30
0029Barbell Clean-grip Front SquatStrengthThighsBarbellMale
Gluteus Maximus, Quadriceps
Adductor Magnus, Soleus
31
0030Barbell Close-Grip Bench PressStrengthUpper ArmsBarbellMaleTriceps Brachii
Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
32
0031Barbell CurlStrengthUpper ArmsBarbellMaleBiceps Brachii
Brachialis, Brachioradialis
33
0032Barbell DeadliftStrengthHipsBarbellMaleGluteus Maximus
Adductor Magnus, Erector Spinae, Hamstrings, Quadriceps, Soleus
34
0033Barbell Decline Bench PressStrengthChestBarbellMale
Pectoralis Major Sternal Head
Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
35
0034Barbell Decline Bent Arm PulloverStrengthBackBarbellMaleLatissimus Dorsi
Levator Scapulae, Pectoralis Major Sternal Head, Triceps Brachii
36
0035Barbell Decline Close Grip To Skull PressStrengthUpper ArmsBarbellMaleTriceps Brachii
37
0036Barbell Decline Wide-grip PressStrengthChestBarbellMale
Pectoralis Major Sternal Head
Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
38
0037Barbell Decline wide-grip pulloverStrengthBackBarbellMaleLatissimus Dorsi
Deltoid Posterior, Levator Scapulae, Pectoralis Major Sternal Head, Teres Major, Triceps Brachii
39
0038Barbell Drag CurlStrengthUpper ArmsBarbellMaleBiceps Brachii
Brachialis, Brachioradialis, Deltoid Anterior, Deltoid Posterior
40
0039Barbell Front Chest SquatStrengthThighsBarbellMale
Gluteus Maximus, Quadriceps
Adductor Magnus, Soleus
41
0040Barbell Front Raise and PulloverStrengthChestBarbellMale
Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Deltoid Anterior, Deltoid Lateral, Latissimus Dorsi, Serratus Anterior, Teres Major, Triceps Brachii
42
0041Barbell Front RaiseStrengthShouldersBarbellMaleDeltoid Anterior
Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior
43
0042Barbell Front SquatStrengthHipsBarbellMale
Gluteus Maximus, Quadriceps
Adductor Magnus, Soleus
44
0043Barbell Full SquatStrengthThighsBarbellMale
Gluteus Maximus, Quadriceps
Adductor Magnus, Soleus
45
0044Barbell Good MorningStrengthThighsBarbellMaleHamstrings
Adductor Magnus, Gluteus Maximus
46
0045Barbell Guillotine Bench PressStrengthChestBarbellMale
Pectoralis Major Sternal Head
Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
47
0046Barbell Hack SquatStrengthHipsBarbellMale
Gluteus Maximus, Quadriceps
Adductor Magnus, Soleus
48
0047Barbell Incline Bench PressStrengthChestBarbellMale
Pectoralis Major Clavicular Head
Deltoid Anterior, Triceps Brachii
49
0048Barbell Incline Reverse-grip PressStrengthUpper ArmsBarbellMaleTriceps Brachii
Deltoid Anterior, Pectoralis Major Clavicular Head
50
0049Barbell Incline RowStrengthBackBarbellMale
Infraspinatus, Latissimus Dorsi, Teres Minor , Tibialis Anterior, Trapezius Middle Fibers, Trapezius Upper Fibers
Brachialis, Brachioradialis, Pectoralis Major Sternal Head
51
0050Barbell Incline Shoulder RaiseStrengthChestBarbellMaleSerratus Anterior
Pectoralis Major Clavicular Head
52
0051Barbell Jefferson SquatStrengthThighsBarbellMale
Gluteus Maximus, Quadriceps
Adductor Magnus, Soleus
53
0052Barbell JM Bench PressStrengthUpper ArmsBarbellMaleTriceps Brachii
Deltoid Anterior, Pectoralis Major Sternal Head
54
0053Barbell Jump SquatAerobicThighsBarbellMale
Gluteus Maximus, Quadriceps
Adductor Magnus, Gastrocnemius, Soleus
55
0054Barbell LungeStrengthThighsBarbellMale
Gluteus Maximus, Quadriceps
Adductor Magnus, Soleus
56
0055Barbell Lying Close-grip PressStrengthUpper ArmsBarbellMaleTriceps Brachii
Deltoid Anterior, Pectoralis Major Sternal Head
57
0056Barbell Lying Close-grip Triceps ExtensionStrengthUpper ArmsBarbellMaleTriceps Brachii
58
0057Barbell Lying extensionStrengthUpper ArmsBarbellMaleTriceps Brachii
59
0058Barbell Lying Lifting (on hip)StrengthHipsBarbellMaleGluteus Maximus
Gastrocnemius, Sartorius, Soleus
60
0059Barbell Lying Preacher CurlStrengthUpper ArmsBarbellMaleBrachialis
Biceps Brachii, Brachioradialis
61
0060Barbell Lying Triceps Extension Skull CrusherStrengthUpper ArmsBarbellMaleTriceps Brachii
Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
62
0061Barbell Lying Triceps ExtensionStrengthUpper ArmsBarbellMaleTriceps Brachii
63
0062Barbell Narrow RowStrengthBackBarbellFemale
Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Middle Fibers, Trapezius Upper Fibers
Brachialis, Brachioradialis, Deltoid Posterior
64
0063Barbell Narrow Stance SquatStrengthThighsBarbellMale
Gluteus Maximus, Quadriceps
Adductor Magnus, Soleus
65
0064Barbell One Arm Bent over RowStrengthBackBarbellMale
Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
66
0065Barbell One Arm Floor PressStrengthUpper ArmsBarbellMaleTriceps BrachiiDeltoid Posterior
67
0066Barbell One Arm Side DeadliftStrengthThighsBarbellMale
Gluteus Maximus, Quadriceps
Adductor Magnus, Soleus
68
0067Barbell One Arm SnatchStrengthShouldersBarbellMale
69
0068Barbell One Leg SquatStrengthThighsBarbellMaleQuadriceps
Adductor Magnus, Gluteus Maximus, Soleus
70
0069Barbell Overhead SquatStrengthThighsBarbellMaleQuadriceps
Adductor Magnus, Gluteus Maximus, Soleus
71
0070Barbell Preacher CurlStrengthUpper ArmsBarbellMaleBrachialis
Biceps Brachii, Brachioradialis
72
0071Barbell Press Sit-UpStrengthWaistBarbellMale
Deltoid Anterior, Iliopsoas, Pectoralis Major Clavicular Head, Rectus Abdominis
Deltoid Lateral, Obliques, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae, Triceps Brachii
73
0072Barbell Prone Incline CurlStrengthUpper ArmsBarbellMaleBrachialis
Biceps Brachii, Brachioradialis
74
0073Barbell PulloverStrengthBackBarbellMaleLatissimus Dorsi
Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Teres Major, Triceps Brachii
75
0074Barbell Rack PullStrengthHipsBarbellMale
Erector Spinae, Gluteus Maximus
Adductor Magnus, Hamstrings, Quadriceps, Soleus
76
0075Barbell Rear Delt RaiseStrengthShouldersBarbellMaleDeltoid Posterior
Biceps Brachii, Brachialis, Brachioradialis, Deltoid Lateral, Levator Scapulae, Trapezius Upper Fibers, Wrist Flexors
77
0076Barbell Rear Delt RowStrengthShouldersBarbellMaleDeltoid Posterior
Brachialis, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
78
0077Barbell Rear Lunge (version 2)StrengthThighsBarbellMale
Gluteus Maximus, Quadriceps
Adductor Magnus, Soleus
79
0078Barbell Rear LungeStrengthThighsBarbellMale
Gluteus Maximus, Quadriceps
Adductor Magnus, Soleus
80
0079Barbell Revers Wrist Curl (version 2)StrengthForearmsBarbellMaleWrist Extensors
81
0080Barbell Reverse CurlStrengthForearmsBarbellMaleBrachioradialis
Biceps Brachii, Brachialis
82
0081Barbell Reverse Preacher CurlStrengthForearmsBarbellMaleBrachioradialis
Biceps Brachii, Brachialis
83
0082Barbell Reverse Wrist CurlStrengthForearmsBarbellMaleWrist Extensors
84
0083Barbell Rollout from BenchStrengthWaistBarbellMale
Iliopsoas, Rectus Abdominis
Deltoid Posterior, Latissimus Dorsi, Pectoralis Major Sternal Head, Tensor Fasciae Latae, Teres Major
85
0084Barbell RolloutStrengthHipsBarbellMale
Iliopsoas, Rectus Abdominis
Adductor Brevis, Adductor Longus, Deltoid Posterior, Pectineous, Pectoralis Major Sternal Head, Sartorius, Tensor Fasciae Latae, Teres Major
86
0085Barbell Romanian DeadliftStrengthHipsBarbellMale
Erector Spinae, Gluteus Maximus
Adductor Magnus, Hamstrings, Quadriceps, Soleus
87
0086Barbell Seated Behind Head Military PressStrengthShouldersBarbellMaleDeltoid Anterior
Deltoid Lateral, Serratus Anterior, Triceps Brachii
88
0087Barbell Seated Bradford Rocky PressStrengthShouldersBarbellMaleDeltoid Anterior
Deltoid Lateral, Serratus Anterior, Triceps Brachii
89
0088Barbell Seated Calf RaiseStrengthCalvesBarbellMaleGastrocnemiusSoleus
90
0089Barbell Seated Close-grip Concentration CurlStrengthUpper ArmsBarbellMaleBrachialis
Biceps Brachii, Brachioradialis
91
0090Barbell Seated Good morningStrengthHipsBarbellMaleGluteus MaximusHamstrings
92
0091Barbell Seated Overhead PressStrengthShouldersBarbellMaleDeltoid Anterior
Deltoid Lateral, Serratus Anterior, Triceps Brachii
93
0092Barbell Seated Overhead Triceps ExtensionStrengthUpper ArmsBarbellMaleTriceps Brachii
94
0093Barbell Seated Twist (on stability ball)StrengthWaistBarbellFemaleObliquesIliopsoas
95
0094Barbell Seated TwistStrengthWaistBarbellMaleObliquesIliopsoas
96
0095Barbell ShrugStrengthBackBarbellMale
Trapezius Upper Fibers
Levator Scapulae, Trapezius Middle Fibers
97
0096Barbell Side Bent (version 2)StrengthWaistBarbellMaleObliquesIliopsoas
98
0097Barbell Side Split Squat (version 2)StrengthThighsBarbellMale
Gluteus Maximus, Quadriceps
Adductor Magnus, Soleus
99
0098Barbell Side Split SquatStrengthThighsBarbellMale
Gluteus Maximus, Quadriceps
Adductor Longus, Adductor Magnus, Soleus
100
0099Barbell Single Leg Split SquatStrengthHipsBarbellMale
Gluteus Maximus, Quadriceps
Adductor Magnus, Soleus