RL RepLogic
177 Verified Exercises + Anatomical Muscle Atlas

RepLogic Muscle Group & Exercise Library

Select any anatomical muscle group card below to filter movements by target musculature, or search by movement pattern and equipment.

All Muscle Groups (177 exercises)

Barbell Bench Press

barbell

Primary: chest • horizontal push

Default: 5-8 reps Rest 150s

Incline Barbell Bench Press

barbell

Primary: upper chest, chest • horizontal push

Default: 6-10 reps Rest 120s

Flat Dumbbell Bench Press

dumbbell

Primary: chest • horizontal push

Default: 8-12 reps Rest 120s

Incline Dumbbell Bench Press

dumbbell

Primary: upper chest, chest • horizontal push

Default: 8-12 reps Rest 120s

Converging Machine Chest Press

machine

Primary: chest • horizontal push

Default: 8-12 reps Rest 90s

Incline Plate-Loaded Chest Press

machine

Primary: upper chest, chest • horizontal push

Default: 8-12 reps Rest 90s

Chest-Biased Parallel Bar Dip

bodyweight

Primary: chest, lower chest • horizontal push

Default: 6-12 reps Rest 120s

Decline Dumbbell Bench Press

dumbbell

Primary: lower chest, chest • horizontal push

Default: 8-12 reps Rest 90s

Seated or Standing Cable Fly

cable

Primary: chest • isolation

Default: 10-15 reps Rest 75s

Low-to-High Cable Chest Fly

cable

Primary: upper chest, chest • isolation

Default: 12-15 reps Rest 75s

High-to-Low Cable Crossover

cable

Primary: lower chest, chest • isolation

Default: 12-15 reps Rest 75s

Pec Deck Machine Fly

machine

Primary: chest • isolation

Default: 10-15 reps Rest 75s

Flat Dumbbell Chest Fly

dumbbell

Primary: chest • isolation

Default: 10-15 reps Rest 75s

Incline Dumbbell Fly

dumbbell

Primary: upper chest, chest • isolation

Default: 10-15 reps Rest 75s

Strict Push-Up

bodyweight

Primary: chest • horizontal push

Default: 10-20 reps Rest 75s

Hands-Elevated Push-Up

bodyweight

Primary: chest • horizontal push

Default: 10-15 reps Rest 60s

Barbell Floor Press

barbell

Primary: chest, triceps • horizontal push

Default: 5-8 reps Rest 120s

Neutral-Grip Dumbbell Floor Press

dumbbell

Primary: chest, triceps • horizontal push

Default: 8-12 reps Rest 90s

Strict Pronated Pull-Up

bodyweight

Primary: lats, upper back • vertical pull

Default: 6-10 reps Rest 120s

Supinated Chin-Up

bodyweight

Primary: lats, biceps • vertical pull

Default: 6-10 reps Rest 120s

Wide-Grip Lat Pulldown

cable

Primary: lats • vertical pull

Default: 8-12 reps Rest 90s

Neutral-Grip Lat Pulldown

cable

Primary: lats • vertical pull

Default: 8-12 reps Rest 90s

Reverse-Grip Lat Pulldown

cable

Primary: lats, biceps • vertical pull

Default: 8-12 reps Rest 90s

Single-Arm Kneeling Cable Lat Pulldown

cable

Primary: lats • vertical pull

Default: 10-14 reps Rest 75s

Barbell Bent-Over Row

barbell

Primary: upper back, lats • horizontal pull

Default: 6-10 reps Rest 120s

Pendlay Barbell Row

barbell

Primary: upper back, lats • horizontal pull

Default: 5-8 reps Rest 150s

Single-Arm Dumbbell Row

dumbbell

Primary: lats, upper back • horizontal pull

Default: 8-12 reps Rest 90s

Incline Chest-Supported Dumbbell Row

dumbbell

Primary: upper back, lats • horizontal pull

Default: 8-12 reps Rest 90s

Chest-Supported Machine Row

machine

Primary: upper back, lats • horizontal pull

Default: 8-12 reps Rest 90s

Seated Cable Row

cable

Primary: upper back, lats • horizontal pull

Default: 8-12 reps Rest 90s

Chest-Supported or Landmine T-Bar Row

barbell

Primary: upper back, lats • horizontal pull

Default: 8-10 reps Rest 120s

Bodyweight Inverted Row

bodyweight

Primary: upper back, lats • horizontal pull

Default: 8-15 reps Rest 75s

Straight-Arm Cable Lat Pulldown

cable

Primary: lats • isolation

Default: 12-15 reps Rest 75s

Bench Dumbbell Pullover

dumbbell

Primary: lats, chest • isolation

Default: 10-15 reps Rest 75s

Standing Barbell Overhead Press

barbell

Primary: anterior deltoid, lateral deltoid • vertical push

Default: 5-8 reps Rest 150s

Seated Dumbbell Shoulder Press

dumbbell

Primary: anterior deltoid, lateral deltoid • vertical push

Default: 8-12 reps Rest 120s

Machine Overhead Shoulder Press

machine

Primary: anterior deltoid, lateral deltoid • vertical push

Default: 8-12 reps Rest 90s

Seated Arnold Dumbbell Press

dumbbell

Primary: anterior deltoid, lateral deltoid • vertical push

Default: 8-12 reps Rest 90s

Single-Arm Landmine Press

barbell

Primary: anterior deltoid, upper chest • vertical push

Default: 8-12 reps Rest 90s

Standing Dumbbell Lateral Raise

dumbbell

Primary: lateral deltoid • isolation

Default: 12-20 reps Rest 60s

Single-Arm Cable Lateral Raise

cable

Primary: lateral deltoid • isolation

Default: 12-15 reps Rest 60s

Machine Lateral Raise

machine

Primary: lateral deltoid • isolation

Default: 12-15 reps Rest 60s

Rope Cable Face Pull

cable

Primary: rear deltoid, upper back • horizontal pull

Default: 12-20 reps Rest 60s

Reverse Pec Deck Rear Delt Fly

machine

Primary: rear deltoid • isolation

Default: 12-15 reps Rest 60s

Chest-Supported Rear Delt Dumbbell Fly

dumbbell

Primary: rear deltoid • isolation

Default: 12-20 reps Rest 60s

Standing Cable Rear Delt Crossover

cable

Primary: rear deltoid • isolation

Default: 12-15 reps Rest 60s

Resistance Band Pull-Apart

bands

Primary: rear deltoid, upper back • isolation

Default: 15-25 reps Rest 45s

Standing Dumbbell Shrug

dumbbell

Primary: traps • isolation

Default: 10-15 reps Rest 60s

Barbell Power Shrug

barbell

Primary: traps • isolation

Default: 8-12 reps Rest 90s

Barbell Back Squat

barbell

Primary: quadriceps, glutes • squat

Default: 5-8 reps Rest 180s

Barbell Front Squat

barbell

Primary: quadriceps • squat

Default: 5-8 reps Rest 150s

Dumbbell or Kettlebell Goblet Squat

dumbbell

Primary: quadriceps, glutes • squat

Default: 8-15 reps Rest 90s

Machine Hack Squat

machine

Primary: quadriceps • squat

Default: 8-12 reps Rest 150s

Pendulum Squat Machine

machine

Primary: quadriceps, glutes • squat

Default: 8-12 reps Rest 120s

45-Degree Sled Leg Press

machine

Primary: quadriceps, glutes • squat

Default: 8-15 reps Rest 120s

Smith Machine Quad-Biased Squat

smith machine

Primary: quadriceps, glutes • squat

Default: 8-12 reps Rest 120s

Dumbbell Bulgarian Split Squat

dumbbell

Primary: quadriceps, glutes • lunge

Default: 8-12 reps Rest 120s

Dumbbell Walking Lunge

dumbbell

Primary: quadriceps, glutes • lunge

Default: 10-14 reps Rest 90s

Dumbbell or Barbell Reverse Lunge

dumbbell

Primary: glutes, quadriceps • lunge

Default: 8-12 reps Rest 90s

Dumbbell Box Step-Up

dumbbell

Primary: glutes, quadriceps • lunge

Default: 8-12 reps Rest 90s

Seated Machine Leg Extension

machine

Primary: quadriceps • isolation

Default: 10-15 reps Rest 75s

Assisted Sissy Squat

bodyweight

Primary: quadriceps • isolation

Default: 10-15 reps Rest 75s

Conventional Barbell Deadlift

barbell

Primary: hamstrings, glutes, erector spinae • hinge

Default: 3-6 reps Rest 180s

Sumo Barbell Deadlift

barbell

Primary: glutes, adductors, hamstrings • hinge

Default: 3-6 reps Rest 180s

Trap Bar (Hex Bar) Deadlift

trap bar

Primary: quadriceps, glutes, hamstrings • hinge

Default: 5-8 reps Rest 150s

Barbell Romanian Deadlift (RDL)

barbell

Primary: hamstrings, glutes • hinge

Default: 6-10 reps Rest 120s

Dumbbell Romanian Deadlift

dumbbell

Primary: hamstrings, glutes • hinge

Default: 8-12 reps Rest 90s

Single-Leg Dumbbell RDL

dumbbell

Primary: hamstrings, glutes • hinge

Default: 8-12 reps Rest 75s

Barbell Hip Thrust

barbell

Primary: glutes • hinge

Default: 8-12 reps Rest 120s

Floor or Bench Dumbbell Glute Bridge

dumbbell

Primary: glutes • hinge

Default: 10-15 reps Rest 75s

Rope Cable Pull-Through

cable

Primary: glutes, hamstrings • hinge

Default: 12-15 reps Rest 75s

45-Degree Glute-Ham Back Extension

bodyweight

Primary: glutes, hamstrings, erector spinae • hinge

Default: 10-15 reps Rest 75s

Seated Machine Leg Curl

machine

Primary: hamstrings • isolation

Default: 10-15 reps Rest 75s

Prone Lying Leg Curl

machine

Primary: hamstrings • isolation

Default: 10-15 reps Rest 75s

Assisted Nordic Hamstring Curl

bodyweight

Primary: hamstrings • isolation

Default: 5-8 reps Rest 120s

Swiss Ball or Slider Hamstring Curl

bodyweight

Primary: hamstrings, glutes • isolation

Default: 10-15 reps Rest 60s

Seated Hip Abduction Machine

machine

Primary: glutes • isolation

Default: 12-20 reps Rest 60s

Seated Hip Adduction Machine

machine

Primary: adductors • isolation

Default: 10-15 reps Rest 60s

Ankle-Cuff Cable Glute Kickback

cable

Primary: glutes • isolation

Default: 12-15 reps Rest 60s

Mini-Band Lateral Monster Walk

bands

Primary: glutes • isolation

Default: 15-20 reps Rest 45s

Standing Machine or Smith Calf Raise

machine

Primary: calves • isolation

Default: 10-15 reps Rest 60s

Seated Soleus Calf Raise

machine

Primary: calves • isolation

Default: 12-20 reps Rest 60s

Leg Press Straight-Leg Calf Press

machine

Primary: calves • isolation

Default: 12-15 reps Rest 60s

Single-Leg Elevated Dumbbell Calf Raise

dumbbell

Primary: calves • isolation

Default: 10-15 reps Rest 60s

Standing Barbell Bicep Curl

barbell

Primary: biceps • isolation

Default: 8-12 reps Rest 75s

Standing EZ-Bar Bicep Curl

ez bar

Primary: biceps • isolation

Default: 8-12 reps Rest 75s

Standing or Seated Supinating Dumbbell Curl

dumbbell

Primary: biceps • isolation

Default: 8-12 reps Rest 75s

Incline Bench Dumbbell Curl

dumbbell

Primary: biceps • isolation

Default: 10-14 reps Rest 75s

Behind-the-Back Bayesian Cable Curl

cable

Primary: biceps • isolation

Default: 10-15 reps Rest 60s

Neutral-Grip Dumbbell Hammer Curl

dumbbell

Primary: biceps, brachialis, forearms • isolation

Default: 8-12 reps Rest 75s

Cable Rope Hammer Curl

cable

Primary: biceps, brachialis, forearms • isolation

Default: 10-15 reps Rest 60s

EZ-Bar or Machine Preacher Curl

ez bar

Primary: biceps • isolation

Default: 10-14 reps Rest 75s

Standing Cable Bar Bicep Curl

cable

Primary: biceps • isolation

Default: 10-15 reps Rest 60s

Seated Dumbbell Concentration Curl

dumbbell

Primary: biceps • isolation

Default: 10-15 reps Rest 60s

Rope or V-Bar Cable Tricep Pushdown

cable

Primary: triceps • isolation

Default: 10-15 reps Rest 60s

Overhead Rope Cable Tricep Extension

cable

Primary: triceps • isolation

Default: 10-15 reps Rest 75s

Lying EZ-Bar Tricep Extension (Skullcrusher)

ez bar

Primary: triceps • isolation

Default: 8-12 reps Rest 90s

Neutral-Grip Dumbbell Skullcrusher

dumbbell

Primary: triceps • isolation

Default: 10-12 reps Rest 75s

Seated Overhead Dumbbell Tricep Extension

dumbbell

Primary: triceps • isolation

Default: 10-15 reps Rest 75s

Close-Grip Barbell Bench Press

barbell

Primary: triceps, chest • horizontal push

Default: 6-10 reps Rest 120s

Close-Grip Tricep Push-Up

bodyweight

Primary: triceps, chest • horizontal push

Default: 8-15 reps Rest 75s

Hanging Knee or Straight-Leg Raise

bodyweight

Primary: core, abs • core

Default: 8-15 reps Rest 60s

Roman Chair / Captain's Chair Leg Raise

bodyweight

Primary: core, abs • core

Default: 10-15 reps Rest 60s

Kneeling Rope Cable Crunch

cable

Primary: core, abs • core

Default: 10-15 reps Rest 60s

Bench or Floor Reverse Crunch

bodyweight

Primary: core, abs • core

Default: 12-20 reps Rest 60s

Ab Wheel or Barbell Rollout

bodyweight

Primary: core, abs • core

Default: 8-12 reps Rest 75s

Cable or Band Anti-Rotation Pallof Press

cable

Primary: core, obliques • core

Default: 10-15 reps Rest 60s

High-to-Low or Low-to-High Cable Woodchop

cable

Primary: obliques, core • core

Default: 10-15 reps Rest 60s

Hardstyle RKC Plank

bodyweight

Primary: core, abs • core

Default: 30-45s reps Rest 60s

Controlled Contralateral Dead Bug

bodyweight

Primary: core, abs • core

Default: 8-12 reps Rest 60s

Quadruped Bird-Dog

bodyweight

Primary: core, erector spinae • core

Default: 8-12 reps Rest 45s

Lateral Side Plank

bodyweight

Primary: obliques, core • core

Default: 30-45s reps Rest 60s

Adductor Copenhagen Plank

bodyweight

Primary: adductors, obliques • core

Default: 20-35s reps Rest 60s

Heavy Dumbbell or Trap-Bar Farmer's Walk

dumbbell

Primary: forearms, traps, core • carry

Default: 30-40m reps Rest 90s

Single-Arm Unilateral Suitcase Carry

dumbbell

Primary: obliques, core, forearms • carry

Default: 25-35m reps Rest 75s

Two-Hand Russian Kettlebell Swing

kettlebell

Primary: glutes, hamstrings • hinge

Default: 12-20 reps Rest 75s

Kettlebell Clean & Front Rack Squat

kettlebell

Primary: quadriceps, glutes • squat

Default: 8-12 reps Rest 90s

Dumbbell Squat-to-Press Thruster

dumbbell

Primary: quadriceps, glutes, anterior deltoid • conditioning

Default: 8-15 reps Rest 90s

Plyometric Box Jump

bodyweight

Primary: quadriceps, glutes, calves • squat

Default: 5-8 reps Rest 90s

Overhead Medicine Ball Slam

bodyweight

Primary: core, lats • conditioning

Default: 10-15 reps Rest 60s

Alternating Battle Rope Waves

bodyweight

Primary: anterior deltoid, core • conditioning

Default: 30-45s reps Rest 60s

Rowing Ergometer Conditioning Intervals

cardio machine

Primary: quadriceps, lats, upper back • conditioning

Default: 250-500m reps Rest 60s

Air Bike High-Output Intervals

cardio machine

Primary: quadriceps, chest, upper back • conditioning

Default: 20-40s reps Rest 60s

SkiErg Conditioning Intervals

cardio machine

Primary: lats, core, triceps • conditioning

Default: 250-500m reps Rest 60s

Heavy Prowler Sled Push

machine

Primary: quadriceps, glutes, calves • conditioning

Default: 20-30m reps Rest 90s

Smith Machine Incline Chest Press

smith machine

Primary: upper chest, chest • horizontal push

Default: 8-12 reps Rest 120s

Assisted Pull-Up Machine

machine

Primary: lats, upper back • vertical pull

Default: 8-12 reps Rest 90s

Single-Arm Landmine Meadows Row

barbell

Primary: upper back, lats • horizontal pull

Default: 8-12 reps Rest 90s

Prone Bench Barbell or Dumbbell Seal Row

barbell

Primary: upper back, lats • horizontal pull

Default: 8-12 reps Rest 90s

Below-Knee Barbell Rack Pull

barbell

Primary: erector spinae, traps, upper back • hinge

Default: 5-8 reps Rest 150s

Barbell Good Morning

barbell

Primary: hamstrings, erector spinae, glutes • hinge

Default: 6-10 reps Rest 120s

Deficit Barbell Deadlift

barbell

Primary: hamstrings, glutes, quadriceps • hinge

Default: 4-6 reps Rest 180s

Smith Machine Hip Thrust

smith machine

Primary: glutes • hinge

Default: 8-12 reps Rest 120s

GHD Glute-Ham Raise

machine

Primary: hamstrings, glutes • isolation

Default: 6-10 reps Rest 120s

Wall or Tib-Bar Tibialis Anterior Raise

bodyweight

Primary: calves • isolation

Default: 15-25 reps Rest 45s

Barbell Push Press

barbell

Primary: anterior deltoid, lateral deltoid, quadriceps • vertical push

Default: 4-6 reps Rest 150s

Floor-Seated Barbell or Dumbbell Z-Press

dumbbell

Primary: anterior deltoid, core • vertical push

Default: 6-10 reps Rest 120s

Wide Rope Cable Upright Row

cable

Primary: lateral deltoid, traps • vertical pull

Default: 12-15 reps Rest 60s

Single-Arm Cross-Body Cable Tricep Extension

cable

Primary: triceps • isolation

Default: 10-15 reps Rest 60s

Assisted Dip or Seated Dip Machine

machine

Primary: triceps, chest • horizontal push

Default: 8-12 reps Rest 90s

Pronated Reverse EZ-Bar Curl

ez bar

Primary: forearms, brachialis • isolation

Default: 12-15 reps Rest 60s

Bench-Supported Forearm Wrist Curl

dumbbell

Primary: forearms • isolation

Default: 15-20 reps Rest 45s

Kettlebell or Dumbbell Turkish Get-Up

kettlebell

Primary: core, anterior deltoid, glutes • core

Default: 3-5 reps Rest 90s

Single-Arm Strict Kettlebell Military Press

kettlebell

Primary: anterior deltoid, lateral deltoid • vertical push

Default: 6-10 reps Rest 90s

Single-Arm or Double Kettlebell Push Press

kettlebell

Primary: anterior deltoid, quadriceps • vertical push

Default: 6-10 reps Rest 90s

Double Kettlebell Front Rack Squat

kettlebell

Primary: quadriceps, glutes • squat

Default: 6-10 reps Rest 120s

Alternating Kettlebell Gorilla Row

kettlebell

Primary: lats, upper back • horizontal pull

Default: 8-12 reps Rest 90s

Staggered-Stance Kettlebell Row

kettlebell

Primary: lats, upper back • horizontal pull

Default: 8-12 reps Rest 75s

Heavy Kettlebell Romanian Deadlift

kettlebell

Primary: hamstrings, glutes • hinge

Default: 8-15 reps Rest 90s

Single-Arm Kettlebell Snatch

kettlebell

Primary: glutes, hamstrings, anterior deltoid • hinge

Default: 6-10 reps Rest 90s

Single-Arm or Double Kettlebell Floor Press

kettlebell

Primary: chest, triceps • horizontal push

Default: 8-12 reps Rest 90s

Standing Kettlebell Shoulder Halo

kettlebell

Primary: anterior deltoid, rear deltoid, core • core

Default: 8-10 reps Rest 45s

Kettlebell Overhead Windmill

kettlebell

Primary: obliques, glutes, anterior deltoid • core

Default: 5-8 reps Rest 75s

Resistance Band Accommodating Push-Up

bands

Primary: chest, triceps • horizontal push

Default: 8-15 reps Rest 75s

Anchored Resistance Band Chest Press

bands

Primary: chest • horizontal push

Default: 12-18 reps Rest 60s

Resistance Band Seated or Standing Row

bands

Primary: upper back, lats • horizontal pull

Default: 12-20 reps Rest 60s

Tall-Kneeling Resistance Band Lat Pulldown

bands

Primary: lats • vertical pull

Default: 12-18 reps Rest 60s

Standing Resistance Band Overhead Press

bands

Primary: anterior deltoid, lateral deltoid • vertical push

Default: 10-15 reps Rest 60s

Resistance Band Lateral Raise

bands

Primary: lateral deltoid • isolation

Default: 15-20 reps Rest 45s

Standing Resistance Band Bicep Curl

bands

Primary: biceps • isolation

Default: 12-20 reps Rest 45s

High-Anchor Resistance Band Tricep Pushdown

bands

Primary: triceps • isolation

Default: 15-20 reps Rest 45s

Resistance Band Front-Racked Squat

bands

Primary: quadriceps, glutes • squat

Default: 12-20 reps Rest 60s

Resistance Band Hinge Good Morning

bands

Primary: hamstrings, glutes, erector spinae • hinge

Default: 15-20 reps Rest 60s

Barbell Power Clean

barbell

Primary: glutes, hamstrings, quadriceps, traps • hinge

Default: 3-5 reps Rest 150s

Above-Knee Barbell Hang Power Clean

barbell

Primary: glutes, hamstrings, traps, quadriceps • hinge

Default: 3-5 reps Rest 150s

Single-Arm Alternating Dumbbell Power Snatch

dumbbell

Primary: glutes, hamstrings, quadriceps, anterior deltoid • hinge

Default: 5-8 reps Rest 90s

Standing Horizontal Broad Jump

bodyweight

Primary: glutes, quadriceps, hamstrings • squat

Default: 4-6 reps Rest 90s

Tempo Bodyweight Air Squat (3-1-1)

bodyweight

Primary: quadriceps, glutes • squat

Default: 15-25 reps Rest 60s

Shoulder Pike Push-Up

bodyweight

Primary: anterior deltoid, lateral deltoid • vertical push

Default: 8-12 reps Rest 90s

Single-Leg Pistol Squat to Box

bodyweight

Primary: quadriceps, glutes • squat

Default: 6-10 reps Rest 90s

Gymnastic Hollow Body Hold

bodyweight

Primary: core, abs • core

Default: 25-45s reps Rest 60s

Dynamic World's Greatest Lunge & Thoracic Reach

bodyweight

Primary: hips, upper back, hamstrings • lunge

Default: 5-8 reps Rest 30s

Seated 90/90 Hip Internal & External Rotation Switch

bodyweight

Primary: hips, glutes • core

Default: 8-12 reps Rest 30s

Goblet or Bodyweight Deep Squat Hip Pry

bodyweight

Primary: hips, adductors, calves • squat

Default: 30-45s reps Rest 30s

Resistance Band Shoulder Pass-Through

bands

Primary: anterior deltoid, chest, rear deltoid • isolation

Default: 10-15 reps Rest 30s

Thoracic & Scapular Wall Slide

bodyweight

Primary: upper back, rotator cuff • vertical push

Default: 10-12 reps Rest 30s

Quadruped Cat-Cow Segmental Spinal Flow

bodyweight

Primary: erector spinae, core • core

Default: 8-12 reps Rest 30s