Exercise library
Sets, reps and RIR for 217 exercises
The same catalogue athlate uses, with the muscles each lift works and what to aim for.
Chest
- Banded chest press
- Banded flyes
- Banded push-ups
- Bench press (Smith machine)
- Bench press (barbell)
- Cable crossover
- Chest press (machine)
- Clapping push-ups
- Close-grip bench press (barbell)
- Decline bench press (barbell)
- Decline dumbbell press
- Decline push-ups
- Dips
- Dips (machine)
- Dips (weighted)
- Dumbbell flyes
- Dumbbell pullover (chest)
- Flat dumbbell press
- High-to-low cable flyes
- Incline bench press (barbell)
- Incline dumbbell flyes
- Incline dumbbell press
- Incline press (Smith)
- Incline press (machine)
- Knee push-up
- Landmine press
- Low-to-high cable flyes
- Pec deck
- Push-ups
- Single-arm cable press
- Standing cable press
- Wall push-up
- Wide push-ups
Back
- 45 degree back extension
- Assisted pull-up (machine)
- Back extension
- Banded pulldown
- Banded row
- Barbell row
- Chest-supported dumbbell row
- Chin-ups
- Close-grip lat pulldown
- DB pullover
- Deadlift (barbell)
- Inverted row
- Kettlebell row
- Kettlebell swing
- Lat pulldown
- Meadows row
- Pendlay row
- Pull-ups
- Pull-ups (weighted)
- Pulldown (machine)
- Rack pull
- Romanian deadlift (barbell)
- Romanian deadlift (dumbbells)
- Row (Smith machine)
- Row (machine)
- Seal row
- Seated cable row
- Shrugs (barbell)
- Shrugs (cable)
- Shrugs (dumbbells)
- Single-arm cable row
- Single-arm dumbbell row
- Straight-arm cable pulldown
- Sumo deadlift
- Superman hold
- T-bar row
- Trap bar deadlift
Shoulders
- Arnold press
- Banded face pulls
- Banded lateral raise
- Banded overhead press
- External rotation (cable)
- Face pulls (cable)
- Front raise (cable)
- Front raise (dumbbells)
- Handstand push-ups
- Kettlebell press
- Landmine shoulder press
- Lateral raise (cable)
- Lateral raise (dumbbells)
- Lateral raise (machine)
- Overhead press (barbell)
- Overhead press (dumbbells)
- Pike push-ups
- Push press
- Rear delt flyes
- Rear delt flyes (cable)
- Reverse pec deck
- Seated lateral raise
- Seated overhead press (barbell)
- Shoulder press (machine)
- Upright row (barbell)
- Upright row (cable)
- Upright row (dumbbell)
- Y-raise
Legs
- Banded glute bridge
- Banded lateral walk
- Banded squat
- Bodyweight lunges
- Bodyweight squat
- Box jump
- Box squat
- Bulgarian split squat
- Cable hip abduction
- Cable hip adduction
- Cable kickback (glutes)
- Calf press on leg press
- Calf raise (barbell)
- Calf raise (seated machine)
- Calf raise (standing)
- Clean and jerk
- Curtsy lunge
- Deadlift (kettlebell)
- Frog pump
- Front squat
- Glute bridge
- Glute kickback (machine)
- Goblet squat
- Goblet squat (kettlebell)
- Good morning
- Hack squat (machine)
- Hip abduction (machine)
- Hip adduction (machine)
- Hip thrust (barbell)
- Jefferson curl
- Jump squat
- Kettlebell clean
- Kettlebell snatch
- Leg curl (machine)
- Leg extension
- Leg press
- Lunges (barbell)
- Lunges (dumbbells)
- Nordic hamstring curl
- Pistol squat
- Power clean
- Reverse hyper
- Single-leg Romanian deadlift
- Single-leg hamstring curl (machine)
- Single-leg hip thrust
- Sissy squat
- Skater jump
- Sled push
- Snatch
- Squat (Smith machine)
- Squat (barbell)
- Step-ups
- Thruster
- Walking lunges
- Wall ball
- Wall sit
- Zercher squat
Arms
- Banded curl
- Banded pushdown
- Barbell curl
- Bench dips
- Biceps curl
- Cable curl
- Concentration curl
- Diamond push-ups
- EZ-bar curl
- Hammer curl
- Incline dumbbell curl
- JM press
- Overhead cable triceps extension
- Overhead triceps extension
- Preacher curl (barbell)
- Preacher curl (machine)
- Reverse curl
- Reverse wrist curl
- Rope hammer curl
- Rope pushdown
- Single-arm pushdown
- Skull crushers
- Spider curl
- Standing French press
- Tate press
- Triceps dip (machine)
- Triceps kickbacks
- Triceps pushdown (cable)
- Wrist curl
- Zottman curl
Core
- Ab wheel roll-out
- Banded Pallof press
- Bicycle crunch
- Bird dog
- Cable crunch
- Cable woodchopper
- Copenhagen plank
- Crunch (machine)
- Crunches
- Dead bug
- Decline sit-up
- Dumbbell side bend
- Farmer's walk
- Hanging knee raise
- Hanging leg raise
- Hollow hold
- Lying leg raise
- Medicine ball slam
- Mountain climbers
- Pallof press
- Pelvic floor squeeze
- Plank
- Reverse crunch
- Rotary torso (machine)
- Russian twist
- Side plank
- Sit-ups
- Suitcase carry
- Toes to bar
- Turkish get-up
- V-ups
- Weighted sit-ups