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Exercise library

Strength training exercises, with the muscles they train

These are the 82 strength training exercises in the Gripp library, grouped by the main muscle they train. Each picture highlights the working muscles in orange, so you can see at a glance what a lift does before you add it to your program.

Updated

Legs and glutes (31)

Barbell back squat: quads and glutes and adductors highlightedBarbell back squatQuads and glutes
Barbell front squat: quads and glutes highlightedBarbell front squatQuads and glutes
Goblet squat: quads and glutes highlightedGoblet squatQuads and glutesGuide
Bodyweight squat: quads and glutes highlightedBodyweight squatQuads and glutes
Box squat to bench: quads and glutes highlightedBox squat to benchQuads and glutes
Leg press: quads and glutes highlightedLeg pressQuads and glutesGuide
Wall sit: quads highlightedWall sitQuads
Barbell deadlift: glutes and hamstrings and lower back highlightedBarbell deadliftGlutes and hamstringsGuide
Trap bar deadlift: glutes and quads and hamstrings highlightedTrap bar deadliftGlutes and quads
Romanian deadlift: hamstrings and glutes highlightedRomanian deadliftHamstrings and glutesGuide
Dumbbell Romanian deadlift: hamstrings and glutes highlightedDumbbell Romanian deadliftHamstrings and glutes
Single-leg Romanian deadlift: hamstrings and glutes highlightedSingle-leg Romanian deadliftHamstrings and glutes
Barbell hip thrust: glutes highlightedBarbell hip thrustGlutesGuide
Glute bridge: glutes highlightedGlute bridgeGlutes
Single-leg glute bridge: glutes highlightedSingle-leg glute bridgeGlutes
Kettlebell swing: glutes and hamstrings highlightedKettlebell swingGlutes and hamstrings
Dumbbell walking lunge: quads and glutes highlightedDumbbell walking lungeQuads and glutes
Reverse lunge: quads and glutes highlightedReverse lungeQuads and glutes
Split squat: quads and glutes highlightedSplit squatQuads and glutes
Bulgarian split squat: quads and glutes highlightedBulgarian split squatQuads and glutesGuide
Dumbbell step-up: quads and glutes highlightedDumbbell step-upQuads and glutes
Leg extension: quads highlightedLeg extensionQuads
Lying leg curl: hamstrings highlightedLying leg curlHamstrings
Seated leg curl: hamstrings highlightedSeated leg curlHamstrings
Nordic hamstring curl: hamstrings highlightedNordic hamstring curlHamstrings
Standing calf raise: calves highlightedStanding calf raiseCalves
Seated calf raise: calves highlightedSeated calf raiseCalves
Single-leg calf raise: calves highlightedSingle-leg calf raiseCalves
Hip adduction machine: adductors highlightedHip adduction machineAdductors
Hip abduction machine: glutes highlightedHip abduction machineGlutes
Copenhagen plank: adductors highlightedCopenhagen plankAdductors

Chest (10)

Barbell bench press: chest highlightedBarbell bench pressChestGuide
Incline barbell bench press: chest and front delts highlightedIncline barbell bench pressChest and front delts
Dumbbell bench press: chest highlightedDumbbell bench pressChest
Incline dumbbell press: chest and front delts highlightedIncline dumbbell pressChest and front deltsGuide
Machine chest press: chest highlightedMachine chest pressChest
Push-up: chest highlightedPush-upChest
Incline push-up: chest highlightedIncline push-upChest
Parallel bar dip: chest and triceps highlightedParallel bar dipChest and triceps
Cable fly: chest highlightedCable flyChest
Dumbbell fly: chest highlightedDumbbell flyChest

Back (12)

Back extension (45°): lower back and glutes highlightedBack extension (45°)Lower back and glutes
Barbell bent-over row: upper back and lats highlightedBarbell bent-over rowUpper back and lats
One-arm dumbbell row: lats and upper back highlightedOne-arm dumbbell rowLats and upper back
Chest-supported dumbbell row: upper back and lats highlightedChest-supported dumbbell rowUpper back and lats
Seated cable row: upper back and lats highlightedSeated cable rowUpper back and lats
Inverted row: upper back and lats highlightedInverted rowUpper back and lats
Pull-up: lats highlightedPull-upLatsGuide
Chin-up: lats and biceps highlightedChin-upLats and biceps
Band-assisted pull-up: lats highlightedBand-assisted pull-upLats
Lat pulldown: lats highlightedLat pulldownLatsGuide
Dumbbell shrug: traps highlightedDumbbell shrugTraps
Bird dog: lower back and glutes highlightedBird dogLower back and glutes

Shoulders (9)

Barbell overhead press: front delts highlightedBarbell overhead pressFront deltsGuideSeated dumbbell shoulder press: front delts highlightedSeated dumbbell shoulder pressFront deltsGuide
Half-kneeling landmine press: front delts and chest highlightedHalf-kneeling landmine pressFront delts and chest
Pike push-up: front delts highlightedPike push-upFront delts
Dumbbell lateral raise: side delts highlightedDumbbell lateral raiseSide deltsGuide
Band lateral raise: side delts highlightedBand lateral raiseSide delts
Bent-over rear delt fly: rear delts highlightedBent-over rear delt flyRear delts
Cable face pull: rear delts and upper back highlightedCable face pullRear delts and upper backGuide
Band pull-apart: rear delts and upper back highlightedBand pull-apartRear delts and upper back

Arms (11)

Close-grip push-up: triceps and chest highlightedClose-grip push-upTriceps and chest
Farmer's carry: forearms and traps highlightedFarmer's carryForearms and traps
Barbell curl: biceps highlightedBarbell curlBiceps
Dumbbell curl: biceps highlightedDumbbell curlBicepsGuideHammer curl: biceps and forearms highlightedHammer curlBiceps and forearmsGuide
Band curl: biceps highlightedBand curlBiceps
Cable triceps pushdown: triceps highlightedCable triceps pushdownTriceps
Band triceps pushdown: triceps highlightedBand triceps pushdownTriceps
Overhead dumbbell triceps extension: triceps highlightedOverhead dumbbell triceps extensionTriceps
Lying triceps extension (skull crusher): triceps highlightedLying triceps extension (skull crusher)Triceps
Dumbbell wrist curl: forearms highlightedDumbbell wrist curlForearms

Core (9)

Suitcase carry: obliques and forearms highlightedSuitcase carryObliques and forearms
Front plank: abs highlightedFront plankAbs
Side plank: obliques highlightedSide plankObliques
Dead bug: abs highlightedDead bugAbs
Pallof press: obliques and abs highlightedPallof pressObliques and abs
Crunch: abs highlightedCrunchAbs
Reverse crunch: abs highlightedReverse crunchAbs
Hanging knee raise: abs highlightedHanging knee raiseAbs
Ab wheel rollout: abs highlightedAb wheel rolloutAbs

How to pick exercises for your program

You do not need all 82. A complete program for most people has one or two exercises per pattern: a squat, a hinge, a horizontal push and pull, a vertical push and pull, and some direct work for the muscles you care about most, for example a short ab workout at the end of a session. The muscle pages group the options for you: chest exercises, back exercises and glute exercises.

Movement patterns and example exercises
PatternExample exercisesMain muscles
SquatBack squat, goblet squat, leg pressQuads, glutes
HingeRomanian deadlift, deadlift, hip thrustGlutes, hamstrings
LungeBulgarian split squat, walking lungeQuads, glutes
Horizontal pushBench press, dumbbell press, push-upChest, triceps
Vertical pushOverhead press, dumbbell shoulder pressShoulders, triceps
Horizontal pullBarbell row, cable row, dumbbell rowUpper back, lats
Vertical pullPull-up, lat pulldown, chin-upLats, biceps

Pick the version that fits your equipment and joints, then keep it for at least 6 to 8 weeks so you can see progress. Swapping exercises every week makes it hard to know whether you are getting stronger.

Ready to put them together? See the full body workout, the upper lower split or push pull legs, and use progressive overload to keep moving forward.

Gripp

Every exercise, with a muscle map, in the app

Gripp uses this same library. Each exercise shows its muscle map and your progress chart, and Gripp tells you the weight and reps to aim for next session.

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Questions people ask

How many exercises should I do per workout?
Most effective sessions have 4 to 7 exercises. Start with one or two big compound lifts and finish with a few smaller exercises for the muscles you want to bring up.
Are machines as good as free weights?
For building muscle, yes, as long as you train hard and add weight or reps over time. Free weights train balance and coordination more, machines make it easier to push a single muscle close to failure safely.
What are the best exercises for beginners?
Goblet squat, Romanian deadlift with dumbbells, dumbbell bench press, lat pulldown, seated cable row and hip thrust are easy to learn and simple to progress. Add the barbell lifts once those feel solid.
What do the orange areas mean?
Orange marks the muscles that do most of the work in the exercise. Darker orange is the main mover, lighter orange the muscles that help.

Get a little stronger. Every session.

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