Exercise Library165 Exercises, Mapped
Pick a muscle on the map to see the exercises that train it best, or choose an exercise to see exactly which muscles it works and how to do it. Every map here is drawn by the KasMaker app itself: the same figure you see when you log a workout.
Tap a muscle on the map to see its list.
Start with the essentials
One lift for each basic movement pattern: push, pull, squat and hinge. Together they train most of your body, with a barbell or with dumbbells.
Pick a muscle group
Best Chest Exercises
13 exercises- Barbell Bench Press (Medium Grip)
- Dumbbell Bench Press
- Barbell Incline Bench Press (Medium Grip)
Best Shoulder Exercises
13 exercises- Barbell Shoulder Press
- Dumbbell Shoulder Press
- Side Lateral Raise
Best Bicep Exercises
12 exercises- Barbell Curl
- Dumbbell Bicep Curl
- Hammer Curls
Best Tricep Exercises
12 exercises- Triceps Pushdown
- Dips (Triceps Version)
- Lying Triceps Press
Best Forearm Exercises
10 exercises- Palms-Down Wrist Curl Over A Bench
- Palms-Up Barbell Wrist Curl Over A Bench
- Farmer's Walk
Best Ab Exercises
13 exercises- Sit-Up
- Hanging Leg Raise
- Ab Roller
Best Upper Back Exercises
12 exercises- Bent Over Barbell Row
- One-Arm Dumbbell Row
- Seated Cable Rows
Best Lat Exercises
12 exercises- Pullups
- Wide-Grip Lat Pulldown
- Chin-Up
Best Lower Back Exercises
10 exercises- Barbell Deadlift
- Hyperextensions (Back Extensions)
- Stiff Leg Barbell Good Morning
Best Trap Exercises
12 exercises- Barbell Shrug
- Dumbbell Shrug
- Barbell Shrug Behind The Back
Best Quad Exercises
13 exercises- Barbell Squat
- Leg Press
- Barbell Lunge
Best Hamstring Exercises
12 exercises- Romanian Deadlift
- Lying Leg Curls
- Stiff-Legged Barbell Deadlift
Best Glute Exercises
12 exercises- Barbell Hip Thrust
- Barbell Glute Bridge
- Glute Kickback
Best Calf Exercises
11 exercises- Standing Calf Raises
- Seated Calf Raise
- Smith Machine Calf Raise
The library, A to Z
These are the 165 exercises KasMaker recommends for each muscle, the ones on the lists above. The app itself has more than 800.
Show the 165 exercises
- Ab Roller
- Air Bike
- Alternate Incline Dumbbell Curl
- Alternating Floor Press
- Arnold Dumbbell Press
- Ball Leg Curl
- Barbell Bench Press (Medium Grip)
- Barbell Curl
- Barbell Deadlift
- Barbell Glute Bridge
- Barbell Hip Thrust
- Barbell Incline Bench Press (Medium Grip)
- Barbell Lunge
- Barbell Seated Calf Raise
- Barbell Shoulder Press
- Barbell Shrug
- Barbell Shrug Behind The Back
- Barbell Squat
- Barbell Step Ups
- Bench Dips
- Bent Over Barbell Row
- Bent Over Two-Dumbbell Row
- Bent-Arm Barbell Pullover
- Bodyweight Squat
- Bodyweight Walking Lunge
- Butt Lift (Bridge)
- Cable Chest Press
- Cable Crossover
- Cable Crunch
- Cable Hammer Curls (Rope Attachment)
- Cable One Arm Tricep Extension
- Cable Preacher Curl
- Cable Rear Delt Fly
- Cable Rope Overhead Triceps Extension
- Cable Russian Twists
- Cable Shoulder Press
- Cable Shrugs
- Cable Wrist Curl
- Calf Press
- Calf Press On The Leg Press Machine
- Calf Raise On A Dumbbell
- Calf-Machine Shoulder Shrug
- Chin-Up
- Close-Grip Barbell Bench Press
- Close-Grip Dumbbell Press
- Close-Grip Front Lat Pulldown
- Close-Grip Standing Barbell Curl
- Concentration Curls
- Cross Body Hammer Curl
- Cross-Body Crunch
- Dead Bug
- Decline Barbell Bench Press
- Decline Crunch
- Decline Dumbbell Bench Press
- Decline Dumbbell Triceps Extension
- Decline Push-Up
- Decline Reverse Crunch
- Deficit Deadlift
- Dip Machine
- Dips (Triceps Version)
- Donkey Calf Raises
- Dumbbell Bench Press
- Dumbbell Bicep Curl
- Dumbbell Flyes
- Dumbbell Incline Row
- Dumbbell Lunges
- Dumbbell Shoulder Press
- Dumbbell Shrug
- Dumbbell Squat
- External Rotation with Band
- EZ-Bar Curl
- Farmer's Walk
- Finger Curls
- Flat Bench Leg Pull-In
- Flutter Kicks
- Front Dumbbell Raise
- Front Squat (Clean Grip)
- Glute Kickback
- Goblet Squat
- Hack Squat
- Hammer Curls
- Hanging Leg Raise
- Hip Extension with Bands
- Hyperextensions (Back Extensions)
- Hyperextensions With No Hyperextension Bench
- Incline Dumbbell Curl
- Incline Dumbbell Flyes
- Incline Dumbbell Press
- Inverted Row
- Kettlebell One-Legged Deadlift
- Kettlebell Sumo High Pull
- Kneeling Squat
- Landmine 180's
- Leg Extensions
- Leg Press
- Leverage High Row
- Leverage Iso Row
- Leverage Shoulder Press
- Leverage Shrug
- Lying Leg Curls
- Lying Triceps Press
- Machine Preacher Curls
- Natural Glute Ham Raise
- One Arm Lat Pulldown
- One-Arm Dumbbell Row
- One-Arm Kettlebell Row
- One-Legged Cable Kickback
- Palms-Down Dumbbell Wrist Curl Over A Bench
- Palms-Down Wrist Curl Over A Bench
- Palms-Up Barbell Wrist Curl Over A Bench
- Pelvic Tilt Into Bridge
- Physioball Hip Bridge
- Plank
- Power Clean
- Prone Manual Hamstring
- Pull Through
- Pullups
- Pushups
- Rack Pulls
- Reverse Barbell Curl
- Reverse Flyes
- Reverse Grip Bent-Over Rows
- Rocking Standing Calf Raise
- Romanian Deadlift
- Scapular Pull-Up
- Seated Cable Rows
- Seated Calf Raise
- Seated Dumbbell Palms-Up Wrist Curl
- Seated Dumbbell Press
- Seated Good Mornings
- Seated Leg Curl
- Seated One-arm Cable Pulley Rows
- Shotgun Row
- Side Lateral Raise
- Single Leg Glute Bridge
- Sit-Up
- Smith Machine Behind the Back Shrug
- Smith Machine Bent Over Row
- Smith Machine Calf Raise
- Smith Machine Squat
- Smith Machine Stiff-Legged Deadlift
- Standing Barbell Calf Raise
- Standing Calf Raises
- Standing Dumbbell Calf Raise
- Standing Dumbbell Triceps Extension
- Standing Dumbbell Upright Row
- Standing Military Press
- Standing Palms-Up Barbell Behind The Back Wrist Curl
- Step-up with Knee Raise
- Stiff Leg Barbell Good Morning
- Stiff-Legged Barbell Deadlift
- Stiff-Legged Dumbbell Deadlift
- Straight-Arm Pulldown
- Superman
- T-Bar Row with Handle
- Triceps Pushdown
- Triceps Pushdown (Rope Attachment)
- Underhand Cable Pulldowns
- Upright Barbell Row
- Upright Cable Row
- V-Bar Pulldown
- V-Bar Pullup
- Weighted Ball Hyperextension
- Wide-Grip Lat Pulldown
- Wrist Roller
See your training on the map
Log a workout and the map fills in with the muscles you trained. Logging, the body map and 800+ exercises are free on iPhone.
