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LIFTDLE
Explore Liftdle Movements
Exercise Library
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Core
Ab Wheel Rollout
ab-wheel-rollout
Core movement, Horizontal pattern, typical reps 6-12, primary goal Skill.
BodyweightSkill6-12
Back
Alternate Lateral Pulldown
alternate-lateral-pulldown
Pull movement, Vertical pattern, typical reps 6-12, primary goal Hypertrophy.
CableHypertrophy6-12
Shoulders
Arnold Press
arnold-press
Push movement, Vertical pattern, typical reps 6-12, primary goal Hypertrophy.
DumbbellsHypertrophy6-12
Back
Back Extension
back-extension
Pull movement, Hinge pattern, typical reps 12+, primary goal Endurance.
BodyweightEndurance12+
Arms
Barbell Alternate Biceps Curl
barbell-alternate-biceps-curl
Isolation movement, Horizontal pattern, typical reps 12+, primary goal Hypertrophy.
BarbellHypertrophy12+
Legs
Barbell Bench Front Squat
barbell-bench-front-squat
Push movement, Squat pattern, typical reps 6-12, primary goal Strength.
BarbellStrength6-12
Back
Barbell Bent Over Row
barbell-bent-over-row
Pull movement, Horizontal pattern, typical reps 6-12, primary goal Hypertrophy.
BarbellHypertrophy6-12
Shoulders
Barbell Clean and press
barbell-clean-and-press
Push movement, Vertical pattern, typical reps 6-12, primary goal Skill.
BarbellSkill6-12
Legs
Barbell Clean-grip Front Squat
barbell-clean-grip-front-squat
Push movement, Squat pattern, typical reps 6-12, primary goal Skill.
BarbellSkill6-12
Arms
Barbell Close-grip Bench Press
barbell-close-grip-bench-press
Push movement, Horizontal pattern, typical reps 6-12, primary goal Strength.
BarbellStrength6-12
Legs
Barbell Deadlift
barbell-deadlift
Pull movement, Hinge pattern, typical reps 1-5, primary goal Strength.
BarbellStrength1-5
Chest
Barbell Decline Wide-grip Press
barbell-decline-wide-grip-press
Push movement, Horizontal pattern, typical reps 6-12, primary goal Hypertrophy.
BarbellHypertrophy6-12
Shoulders
Barbell Front Raise
barbell-front-raise
Isolation movement, Vertical pattern, typical reps 12+, primary goal Hypertrophy.
BarbellHypertrophy12+
Legs
Barbell Glute Bridge Two Legs On Bench (male)
barbell-glute-bridge-two-legs-on-bench-male
Push movement, Hinge pattern, typical reps 6-12, primary goal Hypertrophy.
BarbellHypertrophy6-12
Legs
Barbell Good Morning
barbell-good-morning
Pull movement, Hinge pattern, typical reps 6-12, primary goal Hypertrophy.
BarbellHypertrophy6-12
Chest
Barbell Incline Reverse-grip Press
barbell-incline-reverse-grip-press
Push movement, Horizontal pattern, typical reps 6-12, primary goal Hypertrophy.
BarbellHypertrophy6-12
Shoulders
Barbell Incline Shoulder Raise
barbell-incline-shoulder-raise
Isolation movement, Vertical pattern, typical reps 12+, primary goal Hypertrophy.
BarbellHypertrophy12+
Arms
Barbell Jm Bench Press
barbell-jm-bench-press
Push movement, Horizontal pattern, typical reps 6-12, primary goal Strength.
BarbellStrength6-12
Legs
Barbell Jump Squat
barbell-jump-squat
Push movement, Squat pattern, typical reps 6-12, primary goal Endurance.
BarbellEndurance6-12
Arms
Barbell Lying Close-grip Triceps Extension
barbell-lying-close-grip-triceps-extension
Isolation movement, Horizontal pattern, typical reps 12+, primary goal Hypertrophy.
BarbellHypertrophy12+
Arms
Barbell Lying Extension
barbell-lying-extension
Isolation movement, Horizontal pattern, typical reps 12+, primary goal Hypertrophy.
BarbellHypertrophy12+
Legs
Barbell Narrow Stance Squat
barbell-narrow-stance-squat
Push movement, Squat pattern, typical reps 6-12, primary goal Strength.
BarbellStrength6-12
Legs
Barbell One Arm Side Deadlift
barbell-one-arm-side-deadlift
Pull movement, Hinge pattern, typical reps 6-12, primary goal Strength.
BarbellStrength6-12
Shoulders
Barbell Rear Delt Row
barbell-rear-delt-row
Pull movement, Horizontal pattern, typical reps 6-12, primary goal Hypertrophy.
BarbellHypertrophy6-12
Arms
Barbell Reverse Wrist Curl
barbell-reverse-wrist-curl
Isolation movement, Horizontal pattern, typical reps 12+, primary goal Hypertrophy.
BarbellHypertrophy12+
Core
Barbell Rollerout From Bench
barbell-rollerout-from-bench
Core movement, Horizontal pattern, typical reps 6-12, primary goal Skill.
BarbellSkill6-12
Shoulders
Barbell Seated Behind Head Military Press
barbell-seated-behind-head-military-press
Push movement, Vertical pattern, typical reps 6-12, primary goal Hypertrophy.
BarbellHypertrophy6-12
Legs
Barbell Seated Calf Raise
barbell-seated-calf-raise
Isolation movement, Vertical pattern, typical reps 12+, primary goal Hypertrophy.
BarbellHypertrophy12+
Shoulders
Barbell Wide-grip Upright Row
barbell-wide-grip-upright-row
Pull movement, Vertical pattern, typical reps 6-12, primary goal Hypertrophy.
BarbellHypertrophy6-12
Chest
Bench Press
bench-press
Push movement, Horizontal pattern, typical reps 6-12, primary goal Strength.
BarbellStrength6-12
Arms
Bench Press Narrow Grip
bench-press-narrow-grip
Push movement, Horizontal pattern, typical reps 6-12, primary goal Strength.
BarbellStrength6-12
Arms
Bicep Curl
bicep-curl
Isolation movement, Horizontal pattern, typical reps 12+, primary goal Hypertrophy.
DumbbellsHypertrophy12+
Arms
Bodyweight Biceps Curl
bodyweight-biceps-curl
Isolation movement, Horizontal pattern, typical reps 6-12, primary goal Hypertrophy.
BodyweightHypertrophy6-12
Legs
Bulgarian Split Squat
bulgarian-split-squat
Push movement, Squat pattern, typical reps 6-12, primary goal Hypertrophy.
DumbbellsHypertrophy6-12
Shoulders
Cable Alternate Shoulder Press
cable-alternate-shoulder-press
Push movement, Vertical pattern, typical reps 6-12, primary goal Hypertrophy.
CableHypertrophy6-12
Arms
Cable Alternate Triceps Extension
cable-alternate-triceps-extension
Isolation movement, Horizontal pattern, typical reps 12+, primary goal Hypertrophy.
CableHypertrophy12+
Chest
Cable Bench Press
cable-bench-press
Push movement, Horizontal pattern, typical reps 6-12, primary goal Strength.
CableStrength6-12
Shoulders
Cable Cross-over Reverse Fly
cable-cross-over-reverse-fly
Isolation movement, Horizontal pattern, typical reps 12+, primary goal Hypertrophy.
CableHypertrophy12+
Chest
Cable Cross-over Variation
cable-cross-over-variation
Push movement, Horizontal pattern, typical reps 6-12, primary goal Hypertrophy.
CableHypertrophy6-12
Chest
Cable Crossover
cable-crossover
Isolation movement, Horizontal pattern, typical reps 12+, primary goal Hypertrophy.
CableHypertrophy12+
Core
Cable Crunch
cable-crunch
Core movement, Horizontal pattern, typical reps 12+, primary goal Hypertrophy.
CableHypertrophy12+
Legs
Cable Deadlift
cable-deadlift
Pull movement, Hinge pattern, typical reps 6-12, primary goal Strength.
CableStrength6-12
Chest
Cable Decline Fly
cable-decline-fly
Isolation movement, Horizontal pattern, typical reps 12+, primary goal Hypertrophy.
CableHypertrophy12+
Shoulders
Cable Front Raise
cable-front-raise
Isolation movement, Vertical pattern, typical reps 12+, primary goal Hypertrophy.
CableHypertrophy12+
Arms
Cable Hammer Curl (with Rope)
cable-hammer-curl-with-rope
Isolation movement, Horizontal pattern, typical reps 12+, primary goal Hypertrophy.
CableHypertrophy12+
Back
Cable Incline Pushdown
cable-incline-pushdown
Pull movement, Vertical pattern, typical reps 12+, primary goal Hypertrophy.
CableHypertrophy12+
Core
Cable Kneeling Crunch
cable-kneeling-crunch
Core movement, Horizontal pattern, typical reps 6-12, primary goal Hypertrophy.
CableHypertrophy6-12
Shoulders
Cable Lateral Raise
cable-lateral-raise
Isolation movement, Vertical pattern, typical reps 12+, primary goal Hypertrophy.
CableHypertrophy12+
Shoulders
Cable Rear Delt Row (stirrups)
cable-rear-delt-row-stirrups
Pull movement, Horizontal pattern, typical reps 6-12, primary goal Hypertrophy.
CableHypertrophy6-12
Shoulders
Cable Rear Delt Row (with Rope)
cable-rear-delt-row-with-rope
Pull movement, Horizontal pattern, typical reps 6-12, primary goal Hypertrophy.
CableHypertrophy6-12
Arms
Cable Reverse Grip Triceps Pushdown (sz-bar) (with Arm Blaster)
cable-reverse-grip-triceps-pushdown-sz-bar-with-arm-blaster
Isolation movement, Vertical pattern, typical reps 12+, primary goal Hypertrophy.
CableHypertrophy12+
Back
Cable Standing Pulldown (with Rope)
cable-standing-pulldown-with-rope
Pull movement, Vertical pattern, typical reps 6-12, primary goal Hypertrophy.
CableHypertrophy6-12
Core
Cable Woodchopper
cable-woodchopper
Core movement, Vertical pattern, typical reps 12+, primary goal Endurance.
CableEndurance12+
Legs
Calf Press Using Leg Press Machine
calf-press-using-leg-press-machine
Isolation movement, Vertical pattern, typical reps 12+, primary goal Hypertrophy.
MachineHypertrophy12+
Legs
Calf Raise using Hack Squat Machine
calf-raise-using-hack-squat-machine
Isolation movement, Vertical pattern, typical reps 12+, primary goal Hypertrophy.
MachineHypertrophy12+
Chest
Chest Dips
chest-dips
Push movement, Vertical pattern, typical reps 6-12, primary goal Hypertrophy.
BodyweightHypertrophy6-12
Chest
Chest Fly
chest-fly
Isolation movement, Horizontal pattern, typical reps 12+, primary goal Hypertrophy.
DumbbellsHypertrophy12+
Back
Chin Up
chin-up
Pull movement, Vertical pattern, typical reps 6-12, primary goal Skill.
BodyweightSkill6-12
Arms
Close-Grip Bench Press
close-grip-bench-press
Push movement, Horizontal pattern, typical reps 6-12, primary goal Strength.
BarbellStrength6-12
Chest
DB Underhand bench press
db-underhand-bench-press
Push movement, Horizontal pattern, typical reps 6-12, primary goal Strength.
DumbbellsStrength6-12
Core
Decline Bench Leg Raise
decline-bench-leg-raise
Core movement, Horizontal pattern, typical reps 12+, primary goal Hypertrophy.
BodyweightHypertrophy12+
Chest
Decline Bench Press
decline-bench-press
Push movement, Horizontal pattern, typical reps 6-12, primary goal Strength.
BarbellStrength6-12
Core
Double-Leg Abdominal Press
double-leg-abdominal-press
Core movement, Horizontal pattern, typical reps 6-12, primary goal Hypertrophy.
BodyweightHypertrophy6-12
Chest
Dumbbell Bench Press
dumbbell-bench-press
Push movement, Horizontal pattern, typical reps 6-12, primary goal Strength.
DumbbellsStrength6-12
Shoulders
Dumbbell Bench Seated Press
dumbbell-bench-seated-press
Push movement, Vertical pattern, typical reps 6-12, primary goal Hypertrophy.
DumbbellsHypertrophy6-12
Legs
Dumbbell Bench Squat
dumbbell-bench-squat
Push movement, Squat pattern, typical reps 6-12, primary goal Strength.
DumbbellsStrength6-12
Arms
Dumbbell Bicep Curl Lunge With Bowling Motion
dumbbell-bicep-curl-lunge-with-bowling-motion
Isolation movement, Squat pattern, typical reps 6-12, primary goal Hypertrophy.
DumbbellsHypertrophy6-12
Shoulders
Dumbbell bicep curl to press
dumbbell-bicep-curl-to-press
Push movement, Vertical pattern, typical reps 6-12, primary goal Hypertrophy.
DumbbellsHypertrophy6-12
Back
Dumbbell Row
dumbbell-row
Pull movement, Horizontal pattern, typical reps 6-12, primary goal Hypertrophy.
DumbbellsHypertrophy6-12
Chest
Elbows Tucked DB Bench Press
elbows-tucked-db-bench-press
Push movement, Horizontal pattern, typical reps 6-12, primary goal Strength.
DumbbellsStrength6-12
Shoulders
Face Pull
face-pull
Pull movement, Horizontal pattern, typical reps 12+, primary goal Hypertrophy.
CableHypertrophy12+
Shoulders
Front Raise
front-raise
Isolation movement, Vertical pattern, typical reps 12+, primary goal Hypertrophy.
DumbbellsHypertrophy12+
Arms
Hammer Curl
hammer-curl
Isolation movement, Horizontal pattern, typical reps 12+, primary goal Hypertrophy.
DumbbellsHypertrophy12+
Core
Hanging Leg Raise
hanging-leg-raise
Core movement, Vertical pattern, typical reps 12+, primary goal Skill.
BodyweightSkill12+
Chest
Incline Dumbbell Press
incline-dumbbell-press
Push movement, Horizontal pattern, typical reps 6-12, primary goal Hypertrophy.
DumbbellsHypertrophy6-12
Legs
Kettlebell One Legged Deadlift
kettlebell-one-legged-deadlift
Pull movement, Hinge pattern, typical reps 6-12, primary goal Strength.
KettlebellStrength6-12
Back
Lat Pulldown
lat-pulldown
Pull movement, Vertical pattern, typical reps 6-12, primary goal Hypertrophy.
MachineHypertrophy6-12
Legs
Leg Curl
leg-curl
Isolation movement, Hinge pattern, typical reps 12+, primary goal Hypertrophy.
MachineHypertrophy12+
Legs
Leg Extension
leg-extension
Isolation movement, Squat pattern, typical reps 12+, primary goal Hypertrophy.
MachineHypertrophy12+
Legs
Leg Press
leg-press
Push movement, Squat pattern, typical reps 6-12, primary goal Hypertrophy.
MachineHypertrophy6-12
Legs
Lunges
lunges
Push movement, Squat pattern, typical reps 12+, primary goal Endurance.
BodyweightEndurance12+
Chest
Machine Chest Press
machine-chest-press
Push movement, Horizontal pattern, typical reps 6-12, primary goal Hypertrophy.
MachineHypertrophy6-12
Shoulders
Military Press
military-press
Push movement, Vertical pattern, typical reps 6-12, primary goal Strength.
BarbellStrength6-12
Arms
Overhead Tricep Extension
overhead-tricep-extension
Isolation movement, Vertical pattern, typical reps 12+, primary goal Hypertrophy.
DumbbellsHypertrophy12+
Core
Plank
plank
Core movement, Horizontal pattern, typical reps 12+, primary goal Endurance.
BodyweightEndurance12+
Back
Pull-Up
pull-up
Pull movement, Vertical pattern, typical reps 6-12, primary goal Skill.
BodyweightSkill6-12
Chest
Push-Up
push-up
Push movement, Horizontal pattern, typical reps 12+, primary goal Hypertrophy.
BodyweightHypertrophy12+
Chest
Reverse Grip Bench Press
reverse-grip-bench-press
Push movement, Horizontal pattern, typical reps 6-12, primary goal Strength.
BarbellStrength6-12
Legs
Romanian Deadlift
romanian-deadlift
Pull movement, Hinge pattern, typical reps 6-12, primary goal Hypertrophy.
DumbbellsHypertrophy6-12
Core
Russian Twist
russian-twist
Core movement, Horizontal pattern, typical reps 12+, primary goal Endurance.
DumbbellsEndurance12+
Chest
Seated Bench Press
seated-bench-press
Push movement, Horizontal pattern, typical reps 6-12, primary goal Strength.
MachineStrength6-12
Back
Seated Cable Row
seated-cable-row
Pull movement, Horizontal pattern, typical reps 6-12, primary goal Hypertrophy.
CableHypertrophy6-12
Core
Single Arm Plank to Row
single-arm-plank-to-row
Core movement, Horizontal pattern, typical reps 6-12, primary goal Hypertrophy.
BodyweightHypertrophy6-12
Arms
Skull Crusher
skull-crusher
Isolation movement, Horizontal pattern, typical reps 6-12, primary goal Hypertrophy.
BarbellHypertrophy6-12
Legs
Squat
squat
Push movement, Squat pattern, typical reps 1-5, primary goal Strength.
BarbellStrength1-5
Legs
Standing Calf Raise
standing-calf-raise
Isolation movement, Vertical pattern, typical reps 12+, primary goal Hypertrophy.
MachineHypertrophy12+
Legs
Sumo Deadlift
sumo-deadlift
Pull movement, Hinge pattern, typical reps 1-5, primary goal Strength.
BarbellStrength1-5
Back
T-Bar row
t-bar-row
Pull movement, Horizontal pattern, typical reps 6-12, primary goal Hypertrophy.
BarbellHypertrophy6-12
Arms
Tricep Pushdown
tricep-pushdown
Isolation movement, Vertical pattern, typical reps 12+, primary goal Hypertrophy.
CableHypertrophy12+
Shoulders
Upright Row
upright-row
Pull movement, Vertical pattern, typical reps 6-12, primary goal Hypertrophy.
BarbellHypertrophy6-12