Exercise Library
91 Exercises. 6 Muscle Groups. Perfect Form.
Every exercise in IronStreak with tracking type details. Weight & reps, bodyweight & reps, or time-based — we've got you covered.
Chest
13 exercisesFlat Bench Press (Barbell) Weight & Reps +
The barbell flat bench press is a foundational compound movement targeting the pectoralis major, anterior deltoids, and triceps. Performed lying flat on a bench with a barbell, it's one of the most effective exercises for building upper body pressing strength.
Incline Bench Press (Barbell) Weight & Reps +
The incline barbell bench press emphasises the upper chest (clavicular head of the pectoralis major) and front deltoids. Set the bench to a 30-45 degree angle for optimal upper chest activation.
Decline Bench Press (Barbell) Weight & Reps +
The decline barbell bench press targets the lower portion of the pectoralis major. By angling the bench downward, you shift the emphasis to the sternal head of the chest while reducing shoulder strain.
Flat Bench Press (Dumbbell) Weight & Reps +
The dumbbell flat bench press offers a greater range of motion than its barbell counterpart, allowing for deeper chest stretch and more balanced development between left and right sides.
Incline Bench Press (Dumbbell) Weight & Reps +
The incline dumbbell bench press combines the upper-chest emphasis of the incline angle with the extended range of motion that dumbbells provide. Great for addressing muscle imbalances.
Flat Dumbbell Fly Weight & Reps +
The flat dumbbell fly is an isolation exercise that stretches and contracts the chest through a wide arc. It targets the pectoralis major with minimal tricep involvement, focusing on the squeeze at the top.
Incline Dumbbell Fly Weight & Reps +
The incline dumbbell fly isolates the upper chest with an emphasis on stretch and contraction. Set the bench to 30-45 degrees and control the weight through the full range of motion.
Cable Crossover Weight & Reps +
Cable crossovers provide constant tension throughout the movement, making them excellent for chest isolation. Adjust the cable height to target different areas of the pectoralis major.
Pec Deck Machine Weight & Reps +
The pec deck machine isolates the chest through a fixed arc of motion. It's ideal for beginners learning to activate the chest and for advanced lifters looking for a high-rep finishing exercise.
Chest Dip Bodyweight & Reps +
Chest dips target the lower chest, triceps, and anterior deltoids. Lean forward slightly to emphasize the chest. A versatile bodyweight compound movement that builds pressing strength.
Push-Up Bodyweight & Reps +
The push-up is a foundational bodyweight exercise that works the chest, shoulders, and triceps. Easily scalable from knees to feet, wide to narrow grip, for all fitness levels.
Machine Chest Press Weight & Reps +
The machine chest press provides a guided pressing motion, making it beginner-friendly while still allowing heavy loads. Stabilizer muscles are less involved, allowing you to focus purely on chest contraction.
Landmine Press Weight & Reps +
The landmine press is a unique pressing variation using a barbell anchored at one end. It works the upper chest and shoulders through a natural arc that's easier on the joints than traditional overhead pressing.
Back
15 exercisesBarbell Row Weight & Reps +
The barbell row is a fundamental compound pulling exercise that targets the entire back, including the lats, rhomboids, and traps. Hinge at the hips and pull the bar to your lower chest for optimal activation.
Pendlay Row Weight & Reps +
The Pendlay row is a strict barbell row variation where the bar returns to the floor between each rep. This eliminates momentum and builds explosive pulling power through the back.
Dumbbell Row Weight & Reps +
The single-arm dumbbell row allows you to train each side independently, correcting imbalances. Support yourself on a bench and pull the dumbbell to your hip, focusing on lat engagement.
Seated Cable Row Weight & Reps +
The seated cable row provides constant tension through the entire range of motion. It primarily targets the mid-back muscles including the rhomboids, middle traps, and lats.
T-Bar Row Weight & Reps +
The T-bar row uses a landmine or dedicated machine to target the mid-back with heavy loads. The neutral or semi-pronated grip makes it easier on the wrists than barbell rows.
Lat Pulldown Weight & Reps +
The lat pulldown is a vertical pulling exercise that targets the latissimus dorsi. It's an excellent alternative or progression exercise for those working toward pull-ups.
Pull-Up Bodyweight & Reps +
The pull-up is the gold standard of bodyweight back exercises. Using an overhand grip, it targets the lats, rhomboids, and biceps while building serious upper body pulling strength.
Chin-Up Bodyweight & Reps +
The chin-up uses an underhand (supinated) grip, which increases bicep involvement compared to pull-ups. It still heavily works the lats and is often easier for beginners to perform.
Straight Arm Pulldown Weight & Reps +
The straight arm pulldown isolates the lats by removing bicep involvement. Keep your arms straight and pull the bar down in an arc to your thighs, focusing on the lat squeeze.
Face Pull Weight & Reps +
Face pulls target the rear deltoids, rhomboids, and external rotators. Essential for shoulder health and posture, they help balance out heavy pressing work.
Hyperextension Bodyweight & Reps +
Hyperextensions strengthen the lower back (erector spinae), glutes, and hamstrings. Performed on a Roman chair or GHD, they're vital for spinal health and deadlift performance.
Deadlift (Conventional) Weight & Reps +
The conventional deadlift is the king of posterior chain exercises. It works the entire back, glutes, hamstrings, and grip. Proper hip hinge mechanics are essential for safe and effective execution.
Rack Pull Weight & Reps +
Rack pulls are a partial range-of-motion deadlift performed from pins in a power rack. They target the upper back, traps, and lockout strength while allowing heavier loads than full deadlifts.
Meadows Row Weight & Reps +
The Meadows row is a single-arm landmine row variation that targets the lats with a unique angle. Stand perpendicular to the barbell and row with an overhand grip for maximum lat stretch.
Machine Row Weight & Reps +
Machine rows provide a guided rowing motion with chest support, eliminating the need for core stabilization. This allows you to focus entirely on back contraction with controlled form.
Shoulders
12 exercisesOverhead Press (Barbell) Weight & Reps +
The barbell overhead press is a compound pressing movement that targets all three deltoid heads, with emphasis on the anterior and lateral heads. It also engages the triceps and core for stabilization.
Overhead Press (Dumbbell) Weight & Reps +
The dumbbell overhead press allows independent arm movement, helping correct strength imbalances. It requires more stabilization than the barbell version and allows for a more natural pressing path.
Arnold Press Weight & Reps +
The Arnold press, named after Arnold Schwarzenegger, combines a rotation with the pressing motion to work all three deltoid heads through a greater range of motion than standard shoulder presses.
Lateral Raise Weight & Reps +
Lateral raises isolate the lateral (side) deltoid head, which is key for building shoulder width. Use controlled movements with moderate weight, raising the dumbbells to shoulder height.
Cable Lateral Raise Weight & Reps +
Cable lateral raises provide constant tension throughout the movement, unlike dumbbells which lose tension at the bottom. This makes cables particularly effective for lateral deltoid hypertrophy.
Front Raise Weight & Reps +
Front raises isolate the anterior deltoid by lifting the weight directly in front of you. Can be performed with dumbbells, a barbell, or a plate for variation.
Reverse Fly Weight & Reps +
The reverse fly targets the posterior deltoid and upper back muscles. Perform by hinging forward and raising dumbbells out to the sides with a slight bend in the elbows.
Upright Row Weight & Reps +
The upright row works the lateral deltoids and traps by pulling the weight up along the front of your body. Use a wider grip to reduce shoulder impingement risk and emphasize the delts.
Shrug (Barbell) Weight & Reps +
Barbell shrugs isolate the upper trapezius muscles. Hold a loaded barbell at arm's length and elevate your shoulders toward your ears, squeezing at the top for maximum contraction.
Shrug (Dumbbell) Weight & Reps +
Dumbbell shrugs allow a greater range of motion than barbell shrugs since the weights hang at your sides rather than in front. This can provide a more complete trap contraction.
Machine Shoulder Press Weight & Reps +
The machine shoulder press provides a guided overhead pressing motion. It removes the need for stabilization, allowing you to focus on pushing heavy loads safely for deltoid development.
Pike Push-Up Bodyweight & Reps +
The pike push-up is a bodyweight shoulder press variation. By placing your hips high and your hands on the floor, you shift the load onto your shoulders, serving as a progression toward handstand push-ups.
Legs
22 exercisesBack Squat Weight & Reps +
The barbell back squat is the king of leg exercises. It works the quads, glutes, hamstrings, and core. Position the bar on your upper traps and squat to at least parallel depth.
Front Squat Weight & Reps +
The front squat shifts the load to the front of your body, placing more emphasis on the quads and requiring greater core and upper back engagement to stay upright.
Goblet Squat Weight & Reps +
The goblet squat is a beginner-friendly squat variation using a dumbbell or kettlebell held at chest height. It teaches proper squat mechanics and depth while working the quads and glutes.
Leg Press Weight & Reps +
The leg press allows you to load the legs heavily without spinal compression. Foot placement determines emphasis: high for glutes and hamstrings, low for quads.
Hack Squat Weight & Reps +
The hack squat machine supports your back while isolating the quads. The fixed path removes balance requirements, letting you focus on pushing heavy loads through the legs.
Bulgarian Split Squat Weight & Reps +
The Bulgarian split squat is a single-leg exercise performed with the rear foot elevated on a bench. It builds unilateral leg strength, balance, and addresses muscle imbalances between legs.
Walking Lunge Weight & Reps +
Walking lunges build functional leg strength, balance, and coordination. They target the quads, glutes, and hamstrings while demanding core stability with each step forward.
Step-Up Weight & Reps +
Step-ups are a functional single-leg exercise that targets the quads and glutes. Use a bench or box at knee height and drive through the heel of your leading foot.
Romanian Deadlift Weight & Reps +
The Romanian deadlift emphasizes the hamstrings and glutes through a hip hinge pattern. Keep a slight bend in the knees and lower the bar along your legs until you feel a deep hamstring stretch.
Stiff-Leg Deadlift Weight & Reps +
The stiff-leg deadlift is similar to the Romanian deadlift but with straighter legs, placing even more emphasis on the hamstrings. Lower the bar until you feel maximum hamstring stretch.
Good Morning Weight & Reps +
Good mornings target the posterior chain with a barbell on your upper back. Hinge at the hips, keeping your back straight, to strengthen the hamstrings, glutes, and lower back.
Hip Thrust Weight & Reps +
The barbell hip thrust is the most effective exercise for glute activation and development. With your upper back on a bench, drive your hips up to full extension, squeezing the glutes at the top.
Glute Bridge Bodyweight & Reps +
The glute bridge is a bodyweight exercise that targets the glutes and hamstrings. Lying on your back with feet flat on the floor, drive your hips up and squeeze at the top.
Leg Extension Weight & Reps +
Leg extensions isolate the quadriceps by extending the knee against resistance. Great as a warm-up or finishing exercise to fully exhaust the quads after compound movements.
Leg Curl (Lying) Weight & Reps +
Lying leg curls isolate the hamstrings by curling your heels toward your glutes against resistance. Keep your hips pressed into the pad to avoid using momentum.
Leg Curl (Seated) Weight & Reps +
Seated leg curls target the hamstrings from a seated position. The seated variation places the hamstrings in a slightly stretched position, which can enhance muscle activation.
Calf Raise (Standing) Weight & Reps +
Standing calf raises target the gastrocnemius (the larger, outer calf muscle). Rise up on your toes with straight legs, pausing at the top for a full contraction.
Calf Raise (Seated) Weight & Reps +
Seated calf raises target the soleus muscle (the deeper, inner calf muscle). By bending the knee, the gastrocnemius is disengaged, placing all the load on the soleus.
Sumo Deadlift Weight & Reps +
The sumo deadlift uses a wide stance with toes pointed out, shifting emphasis to the inner thighs, glutes, and quads compared to the conventional deadlift. It can also reduce lower back stress.
Smith Machine Squat Weight & Reps +
The Smith machine squat provides a guided bar path, making it a safer option for heavy squatting without a spotter. It's effective for targeting the quads and glutes with controlled form.
Wall Sit Time Based +
The wall sit is an isometric exercise where you hold a seated position against a wall. It builds quad endurance and mental toughness. Hold for time with your thighs parallel to the floor.
Pistol Squat Bodyweight & Reps +
The pistol squat is an advanced single-leg squat performed with one leg extended in front. It requires exceptional strength, balance, and mobility, making it the ultimate bodyweight leg exercise.
Arms
17 exercisesBarbell Curl Weight & Reps +
The barbell curl is the classic bicep-building exercise. Using a straight bar with an underhand grip, curl the weight up while keeping your elbows pinned to your sides for strict form.
Dumbbell Curl Weight & Reps +
Dumbbell curls allow each arm to work independently, helping identify and correct strength imbalances. They can be performed simultaneously, alternating, or one arm at a time.
Hammer Curl Weight & Reps +
Hammer curls use a neutral (palms-facing) grip, targeting the brachioradialis and brachialis muscles in addition to the biceps. They build arm thickness and forearm strength.
Preacher Curl Weight & Reps +
Preacher curls use an angled bench to eliminate momentum and isolate the biceps. The fixed arm position ensures strict form and targets the biceps through their full range of motion.
Cable Curl Weight & Reps +
Cable curls provide constant tension throughout the entire range of motion, unlike dumbbells where tension drops at the top and bottom. Use a straight bar or rope attachment.
Concentration Curl Weight & Reps +
The concentration curl is performed seated with the elbow braced against the inner thigh. This eliminates all cheating and momentum, isolating the bicep for peak contraction.
EZ-Bar Curl Weight & Reps +
The EZ-bar curl uses a cambered bar that reduces wrist strain compared to a straight barbell. The angled grip slightly shifts emphasis to the brachialis and brachioradialis.
Tricep Pushdown Weight & Reps +
The tricep pushdown is a cable isolation exercise that targets all three heads of the triceps. Keep your elbows pinned to your sides and extend fully at the bottom for peak contraction.
Overhead Tricep Extension Weight & Reps +
Overhead tricep extensions stretch and load the long head of the triceps, which is the largest of the three heads. Perform with a dumbbell or cable from a standing or seated position.
Skull Crusher Weight & Reps +
Skull crushers (lying tricep extensions) are performed lying on a bench, lowering the bar toward the forehead and extending back up. They target all three tricep heads with heavy loads.
Close-Grip Bench Press Weight & Reps +
The close-grip bench press shifts the emphasis from the chest to the triceps by narrowing your hand placement. It's a compound movement that allows heavy loading for tricep mass.
Tricep Dip Bodyweight & Reps +
Tricep dips are a bodyweight compound exercise. Keep your torso upright (unlike chest dips) to emphasize the triceps. Can be performed on parallel bars or a bench for beginners.
Diamond Push-Up Bodyweight & Reps +
Diamond push-ups place your hands close together in a diamond shape, shifting the load from the chest to the triceps. One of the most effective bodyweight tricep exercises available.
Tricep Kickback Weight & Reps +
Tricep kickbacks isolate the triceps by extending the arm backward against gravity. Hinge forward, pin your elbow, and extend the dumbbell until your arm is fully straight.
Cable Overhead Extension Weight & Reps +
The cable overhead extension provides constant tension on the long head of the triceps. Face away from the cable machine, grip the rope, and extend overhead for a deep stretch and contraction.
Wrist Curl Weight & Reps +
Wrist curls target the forearm flexors. Rest your forearms on a bench with wrists hanging off the edge, then curl the weight upward using only your wrists for grip strength development.
Reverse Wrist Curl Weight & Reps +
Reverse wrist curls target the forearm extensors. Use an overhand grip and curl the weight upward from a hanging wrist position. Balances forearm development with regular wrist curls.
Core
12 exercisesPlank Time Based +
The plank is a foundational isometric core exercise. Hold a rigid body position supported on forearms and toes, engaging the entire anterior core, shoulders, and glutes.
Side Plank Time Based +
The side plank targets the obliques and lateral core muscles. Support yourself on one forearm with your body in a straight line from head to feet. Hold for time on each side.
Dead Bug Bodyweight & Reps +
The dead bug is an anti-extension exercise that teaches core stability. Lying on your back, extend opposite arm and leg while keeping your lower back pressed into the floor.
Bird Dog Bodyweight & Reps +
The bird dog develops core stability and spinal control. From all fours, extend the opposite arm and leg while maintaining a neutral spine. Great for warm-ups and rehab.
Ab Wheel Rollout Bodyweight & Reps +
The ab wheel rollout is one of the most challenging core exercises. It targets the rectus abdominis and obliques through anti-extension. Start from knees and progress to standing rollouts.
Hanging Leg Raise Bodyweight & Reps +
Hanging leg raises target the lower abs and hip flexors. Hang from a bar and raise your legs to at least 90 degrees, controlling the descent to avoid swinging.
Cable Crunch Weight & Reps +
Cable crunches allow you to add progressive resistance to your ab training. Kneel facing a high pulley and crunch downward, focusing on contracting the abs rather than pulling with the arms.
Russian Twist Weight & Reps +
Russian twists target the obliques through rotational movement. Sit with your torso leaned back slightly, feet off the ground, and rotate a weight from side to side.
Woodchop Weight & Reps +
Woodchops are a rotational core exercise performed with a cable or dumbbell. The diagonal chopping motion works the obliques, transverse abdominis, and shoulders in a functional movement pattern.
Pallof Press Weight & Reps +
The Pallof press is an anti-rotation exercise that trains core stability. Stand perpendicular to a cable machine and press the handle away from your chest, resisting the pull of the cable.
Decline Sit-Up Bodyweight & Reps +
Decline sit-ups increase the difficulty of traditional sit-ups by working against gravity on an angled bench. They primarily target the rectus abdominis with increased resistance throughout the range of motion.
Mountain Climber Time Based +
Mountain climbers are a dynamic core exercise that also elevates heart rate. From a push-up position, drive your knees alternately toward your chest at speed for a set duration.
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