Exercise library
Sets, reps and RIR for 444 exercises
The same catalogue athlate uses, with the muscles each lift works and what to aim for.
Chest
- Archer push-ups
- Assisted dips (machine)
- Banded chest press
- Banded flyes
- Banded incline press
- Banded push-ups
- Bench press (Smith machine)
- Bench press (barbell)
- Board press (barbell)
- Cable crossover
- Chest press (machine)
- Clapping push-ups
- Close-grip bench press (Smith machine)
- Close-grip bench press (barbell)
- Decline bench press (Smith machine)
- Decline bench press (barbell)
- Decline dumbbell flyes
- Decline dumbbell press
- Decline press (machine)
- Decline push-ups
- Dips
- Dips (machine)
- Dips (weighted)
- Dumbbell flyes
- Dumbbell hex press
- Dumbbell pullover (chest)
- Flat bench cable flyes
- Flat dumbbell press
- Floor press (barbell)
- Floor press (dumbbells)
- High-to-low cable flyes
- Hindu push-ups
- Incline bench cable flyes
- Incline bench press (barbell)
- Incline cable press
- Incline dumbbell flyes
- Incline dumbbell press
- Incline press (Smith)
- Incline press (machine)
- Incline push-ups
- Kettlebell floor press
- Knee push-up
- Landmine press
- Low-to-high cable flyes
- Medicine ball chest pass
- Medicine ball push-ups
- Neutral-grip dumbbell press
- One-arm push-ups
- Paused bench press (barbell)
- Pec deck
- Pin press (bench)
- Plate-loaded chest press (machine)
- Pseudo planche push-ups
- Push-ups
- Single-arm cable flyes
- Single-arm cable press
- Single-arm dumbbell press
- Spoto press
- Standing cable press
- Suspension chest flyes
- Suspension push-ups
- T push-ups
- Wall push-up
- Wide push-ups
- Wide-grip bench press (barbell)
Back
- 45 degree back extension
- Assisted pull-up (machine)
- Back extension
- Band-assisted pull-ups
- Banded deadlift
- Banded pulldown
- Banded row
- Banded straight-arm pulldown
- Barbell pullover
- Barbell row
- Barbell seal row
- Behind-the-neck lat pulldown
- Bent-over dumbbell row
- Chest-supported T-bar row (machine)
- Chest-supported dumbbell row
- Chin-ups
- Close-grip lat pulldown
- DB pullover
- Deadlift (barbell)
- Deadlift (dumbbells)
- Deficit deadlift
- High row (machine)
- Inverted row
- Kettlebell gorilla row
- Kettlebell row
- Kettlebell sumo high pull
- Kettlebell swing
- Kroc row
- Lat pulldown
- Meadows row
- Muscle-up
- Negative pull-ups
- Neutral-grip pull-ups
- Pendlay row
- Prone swimmers
- Pull-ups
- Pull-ups (weighted)
- Pulldown (machine)
- Pullover (machine)
- Rack pull
- Renegade row
- Reverse-grip barbell row
- Reverse-grip lat pulldown
- Romanian deadlift (barbell)
- Romanian deadlift (dumbbells)
- Row (Smith machine)
- Row (machine)
- Scapular pull-ups
- Seal row
- Seated cable row
- Seated cable row (rope)
- Shrugs (Smith machine)
- Shrugs (barbell)
- Shrugs (cable)
- Shrugs (dumbbells)
- Shrugs (machine)
- Single-arm cable row
- Single-arm dumbbell row
- Single-arm kettlebell swing
- Single-arm lat pulldown
- Single-arm suspension row
- Snatch-grip deadlift
- Standing cable row
- Stiff-leg deadlift
- Straight-arm cable pulldown
- Sumo deadlift
- Superman hold
- Suspension row
- T-bar row
- Trap bar deadlift
- Wide-grip pull-ups
- Wide-grip seated cable row
Shoulders
- Arnold press
- Band pull-apart
- Banded external rotation
- Banded face pulls
- Banded front raise
- Banded internal rotation
- Banded lateral raise
- Banded overhead press
- Banded upright row
- Behind-the-neck press (barbell)
- Cable Y-raise
- Chest-supported rear delt raise
- Cuban press
- External rotation (cable)
- Face pulls (cable)
- Front raise (barbell)
- Front raise (cable)
- Front raise (dumbbells)
- Handstand push-ups
- Internal rotation (cable)
- Kettlebell bottoms-up press
- Kettlebell clean and press
- Kettlebell halo
- Kettlebell overhead carry
- Kettlebell press
- Kettlebell push press
- Landmine shoulder press
- Lateral raise (cable)
- Lateral raise (dumbbells)
- Lateral raise (machine)
- Leaning cable lateral raise
- Overhead press (Smith machine)
- Overhead press (barbell)
- Overhead press (dumbbells)
- Pike push-ups
- Push press
- Push press (dumbbells)
- Rear delt flyes
- Rear delt flyes (cable)
- Reverse pec deck
- Seated lateral raise
- Seated overhead press (barbell)
- Shoulder press (machine)
- Side-lying external rotation (dumbbell)
- Single-arm overhead press (dumbbell)
- Suspension Y-raise
- Suspension rear delt flyes
- Upright row (barbell)
- Upright row (cable)
- Upright row (dumbbell)
- Wall walks
- Y-raise
- Z press (barbell)
Legs
- Banded clamshell
- Banded glute bridge
- Banded glute kickback
- Banded good morning
- Banded lateral walk
- Banded leg curl
- Banded monster walk
- Banded squat
- Barbell glute bridge
- Belt squat (machine)
- Bodyweight lunges
- Bodyweight squat
- Box jump
- Box squat
- Broad jump
- Bulgarian split squat
- Bulgarian split squat (Smith machine)
- Bulgarian split squat (barbell)
- Cable Romanian deadlift
- Cable hip abduction
- Cable hip adduction
- Cable hip flexion
- Cable kickback (glutes)
- Cable pull-through
- Calf press on leg press
- Calf raise (Smith machine)
- Calf raise (barbell)
- Calf raise (seated machine)
- Calf raise (standing)
- Clean and jerk
- Cossack squat
- Curtsy lunge
- Deadlift (kettlebell)
- Depth jump
- Donkey kick
- Double kettlebell front squat
- Dumbbell clean
- Dumbbell front squat
- Dumbbell hip thrust
- Dumbbell snatch
- Dumbbell squat
- Dumbbell sumo squat
- Dumbbell thruster
- Fire hydrant
- Frog pump
- Front squat
- Front squat (Smith machine)
- Glute bridge
- Glute ham raise
- Glute kickback (machine)
- Goblet squat
- Goblet squat (kettlebell)
- Good morning
- Hack squat (machine)
- Hang clean
- Hip abduction (machine)
- Hip adduction (machine)
- Hip thrust (Smith machine)
- Hip thrust (barbell)
- Hip thrust (machine)
- Jefferson curl
- Jump lunges
- Jump squat
- Kettlebell clean
- Kettlebell lunge
- Kettlebell snatch
- Kettlebell sumo deadlift
- Kettlebell thruster
- Landmine reverse lunge
- Landmine squat
- Lateral lunge
- Lateral lunge (dumbbell)
- Lateral step-ups (dumbbells)
- Leg curl (machine)
- Leg extension
- Leg press
- Low-bar squat
- Lunges (barbell)
- Lunges (dumbbells)
- Nordic hamstring curl
- Overhead squat
- Paused squat (barbell)
- Pendulum squat (machine)
- Pistol squat
- Power clean
- Push jerk
- Reverse hack squat (machine)
- Reverse hyper
- Reverse lunge
- Reverse lunge (barbell)
- Reverse lunge (dumbbells)
- Seated banded hip abduction
- Seated leg curl (machine)
- Shrimp squat
- Side-lying leg raise
- Single-leg Romanian deadlift
- Single-leg calf raise
- Single-leg calf raise (dumbbell)
- Single-leg hamstring curl (machine)
- Single-leg hip thrust
- Single-leg kettlebell deadlift
- Single-leg leg extension
- Single-leg leg press
- Sissy squat
- Skater jump
- Skater squat
- Sled drag
- Sled push
- Snatch
- Spanish squat
- Split squat
- Split squat (Smith machine)
- Split squat (barbell)
- Split squat (dumbbells)
- Squat (Smith machine)
- Squat (barbell)
- Standing cable leg curl
- Standing calf raise (machine)
- Step-downs
- Step-ups
- Step-ups (barbell)
- Suspension hamstring curl
- Suspension lunge
- Suspension pistol squat
- Suspension squat
- Thruster
- Tuck jumps
- Walking lunges
- Wall ball
- Wall sit
- Zercher squat
Arms
- 21s (barbell)
- Banded curl
- Banded hammer curl
- Banded overhead triceps extension
- Banded pushdown
- Banded triceps kickback
- Barbell curl
- Bayesian cable curl
- Bench dips
- Biceps curl
- Bodyweight triceps extension
- Cable concentration curl
- Cable curl
- Cable preacher curl
- Cable triceps kickback
- Concentration curl
- Cross-body cable triceps extension
- Cross-body hammer curl
- Diamond push-ups
- Drag curl (barbell)
- EZ-bar curl
- Hammer curl
- High cable curl
- Incline dumbbell curl
- JM press
- Kettlebell curl
- Kettlebell overhead triceps extension
- Overhead cable triceps extension
- Overhead triceps extension
- Preacher curl (barbell)
- Preacher curl (dumbbell)
- Preacher curl (machine)
- Reverse curl
- Reverse curl (cable)
- Reverse curl (dumbbells)
- Reverse wrist curl
- Reverse-grip pushdown
- Rope hammer curl
- Rope pushdown
- Single-arm cable curl
- Single-arm overhead triceps extension
- Single-arm pushdown
- Skull crushers
- Skull crushers (dumbbells)
- Spider curl
- Standing French press
- Suspension biceps curl
- Suspension triceps extension
- Tate press
- Triceps dip (machine)
- Triceps extension (machine)
- Triceps kickbacks
- Triceps pushdown (cable)
- Wrist curl
- Wrist curl (barbell)
- Zottman curl
Core
- Ab wheel roll-out
- Banded Pallof press
- Banded woodchopper
- Barbell rollout
- Bear crawl
- Bicycle crunch
- Bird dog
- Cable crunch
- Cable side bend
- Cable woodchopper
- Captain's chair knee raise
- Copenhagen plank
- Cross-body mountain climbers
- Crunch (machine)
- Crunches
- Dead bug
- Decline sit-up
- Dragon flag
- Dumbbell side bend
- Dumbbell woodchopper
- Farmer's walk
- Flutter kicks
- Hanging knee raise
- Hanging leg raise
- Hanging oblique knee raise
- Hanging windshield wipers
- Heel touches
- High plank
- Hollow hold
- Hollow rock
- Kettlebell front rack carry
- Kettlebell windmill
- Kneeling plank
- Kneeling side plank
- L-sit
- Landmine rotation
- Low-to-high cable woodchopper
- Lying leg raise
- Medicine ball Russian twist
- Medicine ball rotational throw
- Medicine ball slam
- Mountain climbers
- Pallof press
- Pelvic floor squeeze
- Plank
- Plank leg lifts
- Plank shoulder taps
- Reverse crunch
- Reverse plank
- Roman chair side bend
- Rotary torso (machine)
- Russian twist
- Seated knee tucks
- Side plank
- Side plank hip dips
- Side plank rotation
- Sit-ups
- Suitcase carry
- Suspension fallout
- Suspension knee tuck
- Suspension pike
- Toe touches
- Toes to bar
- Turkish get-up
- Up-down plank
- V-ups
- Weighted sit-ups