Muscle Exercises

Best exercises associated with muscle.
50 Exercises

Side-lying hip abduction

Side-lying hip abduction trains Glute med/min through hip abduction; Tensor fasciae latae contributes to the repetition. Coaches select it for a defined reas...
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Incline dumbbell curl

Incline dumbbell curl trains Biceps through elbow flexion; Brachialis; forearms contributes to the repetition. Coaches select it for a defined reason: Train ...
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Hip adduction machine

This hip adduction variation targets Adductors and recruits no major secondary target as support. The intended training outcome is direct inner-thigh loading...
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VILPA: Split-squat isometric

In Calicen, the split-squat hold is a high-value activity snack repeated every few hours to replace sitting with intense unilateral leg work. Its large-muscl...
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Barbell Bench Press

Barbell bench press uses horizontal push to emphasize Chest, supported by Triceps; front delts. Programming purpose — High-load chest pressing and progressiv...
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Barbell hip thrust

This hip extension variation targets Glute max and recruits Hamstrings; adductors as support. The intended training outcome is heavy glute loading near full ...
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VILPA: Dead hang or active hang

In Calicen, a dead or active hang is a short exercise snack that breaks up sitting with grip, forearm, shoulder, and scapular work. It can help the upper bod...
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Cable chest fly

Cable chest fly trains Chest through horizontal adduction; Front delts contributes to the repetition. Coaches select it for a defined reason: Train chest thr...
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Standing calf raise

Standing calf raise uses ankle plantar flexion to emphasize Calves, supported by Gastrocnemius bias; soleus. Programming purpose — Bias gastrocnemius with a ...
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Glute-biased Bulgarian split squat

The central task in Glute-biased Bulgarian split squat is split squat led by Glute max and supported by Quadriceps; adductors. Programming role — Unilateral ...
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Machine chest press

The machine chest press is a stable horizontal press that primarily trains the chest, with the triceps and front shoulders assisting. The guided path reduces...
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Neutral-grip lat pulldown

This vertical pull variation targets Lats and recruits Biceps; teres major as support. The intended training outcome is scalable vertical pull emphasizing sh...
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Nordic hamstring curl

The Nordic hamstring curl is a high-tension knee-flexor exercise performed from kneeling with the ankles anchored. The hamstrings resist the body falling for...
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Seated calf raise

In Seated calf raise, Calves carries the main demand during ankle plantar flexion, with support from Soleus bias; gastrocnemius. Its practical role is clear:...
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VILPA: Glute bridge hold

In Calicen, the glute bridge hold is a short lower-body activity snack repeated across the day to interrupt sitting and reactivate hip-extension muscles. It ...
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Cable standing hip abduction

In Cable standing hip abduction, Abductors and glute med/min carry the main demand during hip abduction, with support from Tensor fasciae latae. Its practica...
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Cable crunch

Cable crunch trains Abs through spinal flexion; Hip flexors contributes to the repetition. Coaches select it for a defined reason: Scalable loaded trunk flex...
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One-arm dumbbell row

The one-arm dumbbell row is a unilateral horizontal pull for the upper back and lats, with the biceps and rear shoulders assisting. Supporting the body on a ...
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Reverse crunch

This posterior pelvic tilt variation targets Abs and recruits Hip flexors as support. The intended training outcome is train lower-range trunk curl via pelvi...
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Assisted or bodyweight pull-up

The central task in Assisted or bodyweight pull-up is vertical pull led by Lats and supported by Biceps; upper back. Programming role — Closed-chain vertical...
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Single-arm cable pulldown

Single-arm cable pulldown uses vertical pull to emphasize Lats, supported by Biceps; teres major. Programming purpose — Unilateral lat work with long range a...
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Chest-supported row

In Chest-supported row, Upper back carries the main demand during horizontal pull, with support from Lats; rear delts; biceps. Its practical role is clear: L...
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Ab-wheel rollout

The central task in Ab-wheel rollout is anti-extension led by Abs and supported by Lats; triceps; hip flexors. Programming role — High-tension anterior-core ...
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Seated cable row

Seated cable row trains Upper back through horizontal pull; Lats; biceps; rear delts contributes to the repetition. Coaches select it for a defined reason: T...
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Cable wood chop

Cable wood chop uses rotation to emphasize Obliques, supported by Abs; shoulders; hips. Programming purpose — Loaded trunk rotation in a controlled arc. Dist...
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Suitcase carry

In Suitcase carry, Obliques carries the main demand during anti-lateral flexion, with support from Grip; quadratus lumborum; glute med. Its practical role is...
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45° back extension (erector bias)

45° back extension (erector bias) trains Spinal erectors through spinal/hip extension; Glutes; hamstrings contributes to the repetition. Coaches select it fo...
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Good morning

This hip hinge variation targets Spinal erectors and recruits Hamstrings; glutes as support. The intended training outcome is train erectors isometrically un...
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Dumbbell shrug

The central task in Dumbbell shrug is scapular elevation led by Trapezius and supported by Grip; levator scapulae. Programming role — Direct upper-trapezius ...
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Incline Dumbbell Press

In Incline dumbbell press, Chest carries the main demand during incline push, with support from Front delts; triceps. Its practical role is clear: Bias clavi...
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Cable shrug

Cable shrug uses scapular elevation to emphasize Trapezius, supported by Grip; levator scapulae. Programming purpose — Trap isolation with continuous tension...
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Seated overhead press

In Seated overhead press, Front delts carries the main demand during vertical push, with support from Triceps; side delts. Its practical role is clear: Prima...
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High-incline dumbbell press

High-incline dumbbell press trains Front delts through incline push; Upper chest; triceps contributes to the repetition. Coaches select it for a defined reas...
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Dumbbell lateral raise

The central task in Dumbbell lateral raise is shoulder abduction led by Side delts and supported by Upper traps. Programming role — Accessible high-repetitio...
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Reverse pec-deck fly

Reverse pec-deck fly uses horizontal abduction to emphasize Rear delts, supported by Upper back. Programming purpose — Stable rear-delt isolation. Distinguis...
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Cable lateral raise

This shoulder abduction variation targets Side delts and recruits Upper traps as support. The intended training outcome is direct lateral-deltoid work with t...
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Preacher curl

This elbow flexion variation targets Biceps and recruits Brachialis; forearms as support. The intended training outcome is stable curl that limits torso assi...
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Overhead cable triceps extension

In Overhead cable triceps extension, Triceps carries the main demand during elbow extension, with support from no major secondary target. Its practical role ...
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Hammer curl

The central task in Hammer curl is elbow flexion led by Biceps and supported by Brachialis; brachioradialis. Programming role — Add elbow-flexor and forearm ...
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Cable triceps pressdown

Cable triceps pressdown uses elbow extension to emphasize Triceps, supported by no major secondary target. Programming purpose — Stable triceps isolation and...
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Seated wrist curl

This wrist flexion variation targets Forearms & grip and recruits Finger flexors as support. The intended training outcome is direct forearm-flexor hypertrop...
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Triceps-focused parallel-bar dip

The triceps-focused parallel-bar dip is a compound bodyweight press that emphasizes elbow extension while the chest and front shoulders assist. A relatively ...
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Reverse curl

The central task in Reverse curl is elbow flexion led by Forearms & grip and supported by Brachialis; biceps. Programming role — Bias brachioradialis and for...
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Farmer carry

Farmer carry uses loaded carry to emphasize Forearms & grip, supported by Traps; trunk. Programming purpose — Build grip endurance and load traps/trunk. Dist...
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Heel-elevated split squat

The central task in Heel-elevated split squat is split squat led by Quadriceps and supported by Glutes; adductors. Programming role — Unilateral quad bias wi...
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Leg press

Leg press trains Quadriceps through squat/press; Glutes; adductors contributes to the repetition. Coaches select it for a defined reason: Stable high-volume ...
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Seated leg curl

In Seated leg curl, Hamstrings carries the main demand during knee flexion, with support from Calves. Its practical role is clear: Knee-flexion work with ham...
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Leg extension

This knee extension variation targets Quadriceps and recruits no major secondary target as support. The intended training outcome is direct quadriceps isolat...
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Lying leg curl

Lying leg curl trains Hamstrings through knee flexion; Calves contributes to the repetition. Coaches select it for a defined reason: Stable hamstring isolati...
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Romanian deadlift

Romanian deadlift uses hip hinge to emphasize Hamstrings, supported by Glutes; spinal erectors; grip. Programming purpose — Load hamstrings at long muscle le...
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