Fitlapse Exercise Library

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Machines Free weights Body weight Cardio

💪 Arms Back Chest Core 🦵 Legs Shoulders

• Abdo Crunch Crunch machine for upper abs
• Abdominal Machine for targeted ab exercises
• Arm Curl Machine for bicep curls
• Back Extension Machine for strengthening lower back and hip muscles
• Back Overhand Pull-up Traditional overhand pull-up targeting lats and upper back
• Back Squat Traditional barbell back squat targeting legs and core
• Back Underhand Pull-up Underhand pull-up focusing on biceps engagement
• Barbell Curl Standard bicep curl with straight bar
• Basic Back Extension Standard bodyweight back extension focusing on proper form and control
• Basic Squat Standard bodyweight squat
• Behind-the-Neck Lat Pulldown Variation where the bar is pulled behind the head
• Bench Dips Dips performed using a bench for support
• Bodyweight Standing Calf Raise Rise onto the balls of your feet while standing to target the calves
• Cable Bicep Curl Isolation exercise targeting biceps using cable machine
• Cable Kneeling Crunch Cable-driven kneeling crunch emphasizing abdominal flexion
• Cable Triceps Extension Isolation exercise targeting triceps using cable machine
• Calf Press Machine for isolating calf muscles with curved footplates
• Chin Assist Assisted machine for performing pull-ups, targeting back and biceps
• Close-grip Back Underhand Pull-up Close-grip underhand pull-up for maximal biceps contraction
• Conventional Deadlift Traditional deadlift with shoulder-width stance
• Converging Chest Press Converging motion chest press
• Converging Shoulder Press Converging motion shoulder press
• Decline Crunch Basic crunch movement on decline bench
• Decline Push-up Push-up with feet elevated, targeting upper chest
• Dips Assist Assisted machine for performing dips, targeting chest and triceps
• Diverging Lat Pulldown Diverging motion lat pulldown
• Diverging Seated Row Diverging motion rowing machine
• Dumbbell Bench Press Flat dumbbell pressing movement
• Dumbbell Curl Bicep curl variations with dumbbells
• Dumbbell Fly Chest isolation movement sweeping the arms in a wide arc
• Dumbbell Front Raise Isolation lift raising the dumbbells forward to emphasize the front delts
• Dumbbell Hammer Curl Neutral-grip curl emphasizing the brachialis and forearms
• Dumbbell Row Hip-hinged rowing pattern pulling a dumbbell toward the torso to target lats and upper back
• Dumbbell Shoulder Press Overhead press with dumbbells targeting shoulders and triceps
• Dumbbell Side Bend Oblique-focused movement bending laterally while holding a dumbbell
• Dumbbell Squat Full-body squat movement performed while holding dumbbells
• Dumbbell Sumo Deadlift Wide-stance hip hinge performed with dumbbells between the legs
• Dumbbell Triceps Extension Standing or seated overhead extension targeting triceps
• Dumbbell Upright Row Vertical pull guiding the dumbbells along the torso to target shoulders and traps
• Elliptical Elliptical training for low-impact cardio and leg endurance.
• Flat Barbell Bench Press Traditional flat bench press for overall chest development
• Front Overhand Pull-up Overhand pull-up performed from the front for a different lat emphasis
• Front Squat Front-loaded squat variation emphasizing quads and core stability
• Hack Squat Angled leg press machine that simulates squatting movement with reduced back strain
• Hanging Knee Raises Bent knee variation for beginners
• Hip Abduction Outer thigh machine
• Hip Adduction Inner thigh machine
• Incline Push-up Push-up with hands elevated, reducing load and targeting lower chest
• Lateral Raise Isolation movement targeting lateral deltoids
• Leaning Dumbbell Lateral Raise Leaning variation that increases the lateral raise range of motion
• Leg Extension Quadriceps extension machine
• Leg Press Leg press machine
• Low Row Low-positioned rowing machine for lower lats and back thickness
• Military Press Strict overhead press with barbell
• Overhand Front Lat Pulldown Classic lat pulldown performed with palms facing away from your body
• Overhead Triceps Press Standing triceps extension movement using straight bar
• Pec Fly Machine for butterfly-style chest fly movements
• Preacher Curl Supported bicep curl on preacher bench
• Preacher Curl with SZ Bar Supported bicep curl on preacher bench using SZ bar
• Prone Leg Curl Machine for lying hamstring curls
• Rear Delt Machine targeting posterior deltoids
• Rotary Hip Machine for hip rotation exercises with adjustable positions
• Rotary Torso Rotational machine for targeted oblique and core training
• Rowing Rowing cardio training to improve endurance and full-body coordination.
• Seated Leg Curl Hamstring curl machine
• Seated Row Traditional seated row machine
• Seated Triceps Press Machine for triceps extensions
• Side Plank Lateral plank for obliques
• Single-Arm Dumbbell Curl Unilateral curl performed one arm at a time to isolate each bicep
• Single-Arm Dumbbell Preacher Curl Supported preacher curl executed with one arm for strict isolation
• Standard Plank Basic forearm plank position
• Standard Push-up Traditional push-up with hands shoulder-width apart
• Stationary Bike Cardio training using a stationary bike to boost endurance and leg strength.
• Steppers Stepper cardio training to improve cardiovascular endurance and lower body strength.
• Straight Bar Dips Dips performed on a single horizontal bar with hands placed in front of the body
• SZ Bar Curl Bicep curl with ergonomic grip angles
• SZ Bar Triceps Extension Overhead or lying triceps extension performed with an EZ-style bar
• Treadmill Running on a treadmill to improve cardiovascular endurance.
• Underhand Front Lat Pulldown Front lat pulldown with palms facing towards your body
• Versa Glute Machine for targeted glute isolation and development

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