Exercise library

How to do every lift

Setup, form cues, the muscles each lift works and what to fix first. Every guide matches the lift you log in Protocol Train.

Browse by body area

Chest12 liftsPresses, flys and dips for the pecs.
  • Barbell Floor Press
  • Bench Press
  • Cable Chest Fly
  • Decline Bench Press
  • and 8 more
See chest exercises Shoulders19 liftsOverhead presses and raises for the front, side and rear delts.
  • Arnold Press
  • Band Pull-Apart
  • Battle Ropes
  • Bottoms-Up Kettlebell Press
  • and 15 more
See shoulder exercises Back17 liftsPull-ups, rows and pulldowns for the lats and upper back.
  • Ball Slam
  • Barbell Row
  • Barbell Shrug
  • Bird Dog
  • and 13 more
See back exercises Arms19 liftsCurls, extensions and grip work for biceps, triceps and forearms.
  • Barbell Curl
  • Barbell Wrist Curl
  • Bench Dip
  • Cable Curl
  • and 15 more
See arm exercises Core23 liftsPlanks, crunches and anti-rotation work for the abs and obliques.
  • Ab Wheel Rollout
  • Bear Crawl
  • Bicycle Crunch
  • Cable Crunch
  • and 19 more
See core exercises Glutes and hips21 liftsHip thrusts, bridges and abduction work for the glutes and inner thighs.
  • Band Lateral Walk
  • Barbell Hip Thrust
  • Cable Glute Kickback
  • Cable Pull-Through
  • and 17 more
See glute and hip exercises Legs38 liftsSquats, lunges, curls and raises for quads, hamstrings and calves.
  • Back Squat
  • Barbell Romanian Deadlift
  • Belt Squat
  • Bodyweight Squat
  • and 34 more
See leg exercises
Or view all 149 lifts A to Z