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Muscle selection
Biceps
Biceps brachii
brachialis
Triceps
Triceps lateral head
Triceps long head
Chest
Pectoralis major
Pectoralis minor
Thighs
Sartorius
Vastus medialis
Rectus femoris
Vastus lateralis
Tensor fasciae latae
Gracilis
Vastus intermedius
Adductus longus
Glutes
Gluteus medius
Gluteus maximus
Gluteus minimus
Hamstrings
Biceps femoris
Semitendinosus
Adductor magnus
Semimembranosus
Iliotibial band
Shoulders
Deltoid anterior Head
Deltoid middle Head
Deltoid posterior head
Forearms
Brachioradialis
Flexor carpi ulnaris
Flexor carpi radialis
Extensor carpi ulnaris
Palmaris longus
Abductor pollicis longus
Extensor pollicis brevis
Extensor digitorum
Upper back
Infraspinatus
Trapezius
Teres major
Teres minor
Rhomboid major
Latissimus dorsi
Lower back
Erector spinaei
Thoracolumbar fascia
Quadratus lumborum
Calves
Gastrocnemius soleus medial
Gastrocnemius soleus lateral
Tibialis
Flexor digitorum longus
Flexor hallucis longus
Peroneus brevis
Abdominals
Serratus anterior
External obliques
Rectus abdominis
Internal obliques
Transversus abdominis
Neck
Sternocleidomastoid
Scalenes
Lvator scapula
Splenius
Equipment
None
Dumbbell
Barbell
Machine
Cable
Band
Exercise ball
Kettlebell
Bench
TRX
Other
Mechanics
Compound
Isolation
Reset
New Exercise
Standing Cable Wood Chop
Muscles
Requires
Air bike
Muscles
Variations
Plank -
A safer way to train the abs and core
Crunches -
Safer for the lower back
Dead bug -
Work your abs while keeping you lower back safe
Ab Crunch Machine
Muscles
Requires
Alternate Heel Touchers
Muscles
Hanging Leg Raise
Muscles
Requires
Crunches
Muscles
Landmine 180's
Muscles
Requires
Band anti rotation
Muscles
Requires
Cocoons
Muscles
Plank Hip Dips
Muscles
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Archive
Flutter Kickes
Muscles
Edit
Archive
Rope crunch
Muscles
Requires
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