The exercise library.
200 lifts the app knows by heart. Each one has form steps, cues, the mistakes that stall progress, the muscles it trains and what to swap in when the rack is taken.
Exercises by muscle
Pick a muscle to see every exercise that trains it and how many hard sets a week it needs to grow.
- Chest exercises29 exercises, growth from 8 sets a week
- Back exercises20 exercises, growth from 10 sets a week
- Shoulders exercises31 exercises, growth from 8 sets a week
- Biceps exercises17 exercises, growth from 4 sets a week
- Triceps exercises19 exercises, growth from 6 sets a week
- Forearms exercises6 exercises, growth from 4 sets a week
- Traps exercises9 exercises, growth from 6 sets a week
- Lats exercises14 exercises, growth from 8 sets a week
- Quadriceps exercises26 exercises, growth from 8 sets a week
- Hamstrings exercises17 exercises, growth from 6 sets a week
- Glutes exercises38 exercises, growth from 6 sets a week
- Calves exercises6 exercises, growth from 8 sets a week
- Hip Flexors exercises1 exercise, growth from 4 sets a week
- Adductors exercises2 exercises, growth from 4 sets a week
- Abs exercises15 exercises, growth from 4 sets a week
- Obliques exercises6 exercises, growth from 4 sets a week
Barbell exercises
- Barbell Back Squat
- Barbell Behind Neck Press
- Barbell Bench Press
- Barbell Bent-Over Row
- Barbell Bulgarian Split Squat
- Barbell Calf Raise
- Barbell Close-Grip Bench Press
- Barbell Curl
- Barbell Deadlift
- Barbell Decline Press
- Barbell Drag Curl
- Barbell Floor Press
- Barbell Front Squat
- Barbell Glute Bridge
- Barbell Good Morning
- Barbell Hip Thrust
- Barbell Incline Press
- Barbell Lunge
- Barbell Lying Tricep Extension
- Barbell Military Press
- Barbell Overhead Press
- Barbell Overhead Tricep Extension
- Barbell Pendlay Row
- Barbell Preacher Curl
- Barbell Push Press
- Barbell Reverse Wrist Curl
- Barbell Romanian Deadlift
- Barbell Shrug
- Barbell Stiff-Leg Deadlift
- Barbell Sumo Deadlift
- Barbell Upright Row
- Barbell Wrist Curl
Dumbbell exercises
- Chest Supported Dumbbell Rear Delt Row
- Chest Supported Dumbbell Row (Lat Focus)
- Dumbbell Arnold Press
- Dumbbell Bench Press
- Dumbbell Bent-Over Row
- Dumbbell Bicep Curl
- Dumbbell Bulgarian Split Squat
- Dumbbell Calf Raise
- Dumbbell Chest Supported Row (Mid/Upper Back Focus)
- Dumbbell Close-Grip Press
- Dumbbell Concentration Curl
- Dumbbell Decline Press
- Dumbbell Fly
- Dumbbell Front Raise
- Dumbbell Goblet Squat
- Dumbbell Hammer Curl
- Dumbbell Incline Curl
- Dumbbell Incline Fly
- Dumbbell Incline Press
- Dumbbell Lateral Raise
- Dumbbell Lunge
- Dumbbell Overhead Tricep Extension
- Dumbbell Preacher Curl
- Dumbbell Pullover
- Dumbbell Rear Delt Fly
- Dumbbell Reverse Fly
- Dumbbell Reverse Lunge
- Dumbbell Reverse Wrist Curl
- Dumbbell Romanian Deadlift
- Dumbbell Row
- Dumbbell Shoulder Press
- Dumbbell Shrug
- Dumbbell Single-Arm Overhead Tricep Extension
- Dumbbell Single-Arm Row
- Dumbbell Single-Leg Calf Raise
- Dumbbell Skull Crusher
- Dumbbell Step-Up
- Dumbbell Stiff-Leg Deadlift
- Dumbbell Tricep Kickback
- Dumbbell Upright Row
- Dumbbell Walking Lunge
- Dumbbell Wrist Curl
Machine exercises
- Assisted Dip
- Assisted Pull-Up
- Close-Grip Lat Pulldown
- Glute Ham Raise
- Hack Squat
- Hip Abduction Machine
- Hip Adduction Machine
- Lat Pulldown
- Leg Curl
- Leg Extension
- Leg Press
- Lying Leg Curl
- Machine Bicep Curl
- Machine Chest Fly
- Machine Chest Press
- Machine Crunch
- Machine Decline Chest Press
- Machine Dip
- Machine Incline Chest Press
- Machine Lateral Raise
- Machine Preacher Curl
- Machine Pullover
- Machine Rear Delt Fly
- Machine Row
- Machine Shoulder Press
- Machine Shrug
- Machine Torso Rotation
- Machine Tricep Extension
- Pec Deck Fly
- Seated Cable Row
- Seated Calf Raise Machine
- Seated Leg Curl
- Smith Machine Bench Press
- Smith Machine Incline Press
- Smith Machine Shoulder Press
- Smith Machine Squat
- Standing Calf Raise Machine
- T-Bar Row
- Wide-Grip Lat Pulldown
Cable exercises
- Cable Bicep Curl
- Cable Chest Press
- Cable Crossover
- Cable Crunch
- Cable Face Pull
- Cable Fly
- Cable Front Raise
- Cable Hammer Curl
- Cable Hip Abduction
- Cable Hip Adduction
- Cable Kickback
- Cable Lateral Raise
- Cable Leg Curl
- Cable Overhead Tricep Extension
- Cable Pallof Press
- Cable Preacher Curl
- Cable Pull-Through
- Cable Pullover
- Cable Rear Delt Fly
- Cable Romanian Deadlift
- Cable Rope Curl
- Cable Rope Pushdown
- Cable Row
- Cable Russian Twist
- Cable Shoulder Press
- Cable Shrug
- Cable Squat
- Cable Straight-Arm Pulldown
- Cable Tricep Kickback
- Cable Tricep Pushdown
- Cable Upright Row
- Cable Woodchopper
- High Cable Crossover
- Low Cable Crossover
Bodyweight exercises
- Bicycle Crunches
- Bodyweight Lunges
- Bodyweight Squats
- Burpees
- Calf Raises
- Chin-ups
- Crunches
- Dead Bug
- Dead Hang
- Decline Push-ups
- Diamond Push-ups
- Dips
- Glute Bridge
- Hollow Body Hold
- Jump Squats
- L-Sit
- Mountain Climbers
- Neutral-Grip Pull-ups
- Pike Push-ups
- Pistol Squats
- Plank
- Pull-ups
- Push-ups
- Ring Dips
- Side Plank
- Single-Leg Glute Bridge
- Single-Leg Romanian Deadlift
- Step-ups
- Wall Sit
- Wide-Grip Pull-ups
- Wide-Grip Push-ups
Kettlebell, band and specialty bar exercises
- Band Face Pull
- Band Hip Thrust
- Band Pull-Apart
- Banded Hamstring Curls
- Banded Hip Abductions
- EZ Bar Curl
- EZ Bar Preacher Curl
- EZ Bar Skull Crusher
- EZ Bar Upright Row
- Kettlebell Clean and Press
- Kettlebell Goblet Squat
- Kettlebell Snatch
- Kettlebell Swing
- Kettlebell Turkish Get-Up
- Landmine Press
- Landmine Rotation
- Landmine Row
- Landmine Squat
- Trap Bar Deadlift
- Trap Bar Farmer's Walk
- Trap Bar Shrug
- Weighted Plank
Every one of these is one tap to log.
Build a plan from the library or let the coach build one. Swole.fit tracks the weights and the weekly sets for you.