Pick a muscle.Find the work.
Select a muscle on the figure and see the exercises that train it, with set-up, steps, coaching cues and common mistakes. Free to use.
Flat front and back views, not a 3D model. Drag to move once you have zoomed in.
Muscle
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Chest & shoulders
Arms
Back
Core
Hips & legs
No muscle matches that. Try "back" or "legs".
Your session 0
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Turn this into a full programme
Our free planner builds a weekly plan around the muscles you chose, with sets, reps and rest.
Education, not advice. This is general information, not personal, medical or rehabilitation advice. If you are injured, pregnant or have a health condition, check with a doctor or qualified professional before you train. Figure paths adapted from an MIT-licensed open-source set (credits and licences).
All exercises, by main muscle
- Chest (Pectoralis major and minor): Barbell bench press, Dumbbell bench press, Incline dumbbell press, Machine chest press, Pec deck, Cable fly, Cable chest press, Dumbbell fly, Press-up, Wall press-up, Incline press-up, Decline press-up, Resistance band chest press, Band chest fly, Close-grip bench press, Diamond press-up.
- Front shoulder (Anterior deltoid): Incline dumbbell press, Decline press-up, Barbell overhead press, Dumbbell shoulder press, Machine shoulder press, Kettlebell overhead press, Kettlebell bottoms-up press, Pike press-up, Dumbbell front raise.
- Side shoulder (Lateral (middle) deltoid): Barbell overhead press, Dumbbell shoulder press, Machine shoulder press, Kettlebell overhead press, Dumbbell lateral raise, Cable lateral raise, Machine lateral raise, Band lateral raise.
- Rear shoulder (Posterior deltoid): Face pull, Bent-over dumbbell reverse fly, Incline dumbbell reverse fly, Cable reverse fly, Kneeling band reverse fly, Prone T raise, Prone Y raise.
- Biceps (Biceps brachii and brachialis): Chin-up, Barbell curl, Dumbbell curl, Hammer curl, Band curl, Reverse curl.
- Triceps (Triceps brachii): Triceps pushdown, Overhead dumbbell triceps extension, Dumbbell kickback, Band triceps pushdown, Close-grip bench press, Diamond press-up.
- Forearms (Wrist flexors, wrist extensors and brachioradialis): Farmer's carry, Reverse curl, Wrist curl, Reverse wrist curl, Band finger extension, Suitcase carry.
- Abdominals (Rectus abdominis and transversus abdominis): Plank, Dead bug, Crunch, Reverse crunch, Bicycle crunch, Hollow body hold, Standing cable crunch, Pallof press, Band Pallof press, Cable woodchop, Bird dog.
- Obliques (External and internal obliques): Side plank, Bicycle crunch, Pallof press, Band Pallof press, Cable woodchop, Suitcase carry, Kettlebell windmill.
- Traps (Trapezius (upper, middle and lower fibres)): Barbell shrug, Dumbbell shrug, Prone Y raise, Farmer's carry.
- Lats (Latissimus dorsi): Pull-up, Chin-up, Band-assisted pull-up, Lat pulldown, Straight-arm pulldown, Band lat pulldown, Single-arm dumbbell row, Barbell bent-over row, Seated cable row, Seated machine row, Inverted row, Band row.
- Mid-back (Rhomboids, teres major and minor, infraspinatus): Face pull, Incline dumbbell reverse fly, Kneeling band reverse fly, Prone T raise, Single-arm dumbbell row, Barbell bent-over row, Seated cable row, Seated machine row, Inverted row, Band row.
- Lower back (Erector spinae and multifidus): Bird dog, Superman, Kettlebell deadlift.
- Glutes (Gluteus maximus, medius and minimus): Bodyweight squat, Barbell back squat, Kettlebell goblet squat, Dumbbell Bulgarian split squat, Bodyweight reverse lunge, Dumbbell walking lunge, Dumbbell step-up, Dumbbell lateral lunge, Leg press, Band squat, Barbell deadlift, Barbell Romanian deadlift, Dumbbell Romanian deadlift, Single-leg Romanian deadlift, Kettlebell deadlift, Kettlebell swing, Barbell hip thrust, Glute bridge, Single-leg glute bridge, Banded lateral walk, Standing side leg raise, Stability ball hamstring curl.
- Quads (Quadriceps (rectus femoris and the vastus muscles)): Bodyweight squat, Wall sit, Barbell back squat, Kettlebell goblet squat, Dumbbell Bulgarian split squat, Bodyweight reverse lunge, Dumbbell walking lunge, Dumbbell step-up, Dumbbell lateral lunge, Leg press, Band squat, Barbell deadlift.
- Hamstrings (Biceps femoris, semitendinosus and semimembranosus): Barbell deadlift, Barbell Romanian deadlift, Dumbbell Romanian deadlift, Single-leg Romanian deadlift, Kettlebell deadlift, Kettlebell swing, Seated leg curl, Lying leg curl, Stability ball hamstring curl, Standing cable hamstring curl.
- Inner thigh (Adductor magnus, longus and brevis, gracilis, pectineus): Cable hip adduction.
- Calves (Gastrocnemius and soleus): Standing calf raise, Single-leg calf raise, Leg press calf raise, Seated calf raise, Dumbbell calf raise.
- Shins (Tibialis anterior): Band dorsiflexion.
Knowing the muscleis half of it.
A good personal trainer doesn't just know a list of exercises. They know which muscles do the work, how to load them safely, and how to fit them into a plan for one particular person. That is what you learn on our qualifications, with a mentor who is an active PT.
This lab is a reference, not a qualification. A real programme starts with a full client assessment.
