Exercise guideline
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Exercises by muscles
Find out what functions your muscles perform and how they work
Click on each muscle group below to receive a detailed explanation, its exact location, functions and common activities that the muscle is used for, including the best strength training exercises for that muscle.
We have included bodybuilding training guide for over 120 strength training exercises.
Each exercise will show you how to properly perform a specific weight training movement with detailed 3D animation
Learn what your muscles look like inside you and where they are in your body

Exercises that work the Abdominals (Abs, rectus abdominis)
The Abdominals are composed of several muscles: the Rectus Abdominus, Transverse Abdominus, and the External and Internal Obliques.

Exercises that work the Adductors (Hip Adductors, inner thigh)
The Adductors are a group of muscles that include: the Adductor Magnus, Longus and Brevis, the Gracilis and the Pectineus.

Exercises that work the back muscles ( trapezius, latissimus dorsi, rhomboid major, levator scapulae, erector spinae)
The human back is the large posterior area of the human body, rising from the top of the buttocks to the back of the neck and the shoulders.

Exercises that work the Biceps (Biceps Brachii, short head and long head)
The Biceps Brachii is attached to the forearm bone called the radius and originates at the scapula in two places (the Bicep gets it's name from these two heads - called the short head and the long head).

Exercises that work calves (Gastrocnemius, Soleus)
The Gastrocnemius is the calf muscle that is visible from the outside of the body. It attaches to the heel with the Achilles Tendon and originates behind the knee on the femur, crossing two joints.

Exercises that work the Pectoralis muscles (Aka Pecs, Pectoralis Major, Pectoralis Minor)
The Pectoralis Major muscles (also known as the Pecs) are located on the front of the rib cage.

Exercises that work the Glutes (Butt, Gluteus Maximus, Gluteus Medius, Gluteus Minimus
The Gluteus Maximus is one of the largest and strongest muscles in the body.

Exercises that work the Hamstrings (Semitendinosus, semimembranosus, biceps femoris)
The Hamstrings are actually comprised of three separate muscles: the Biceps Femoris, Semitendinosus and Semimembranosus.

Exercises that work the Quadriceps (Vastus Medialis, Vastus lateralis, Vastus intermedius, Rectus Femoris)
The Quadriceps are a group of four muscles that sit on the anterior or front aspect of the thigh.

Exercises that work the shoulders (Deltoid Anterior, Deltoid Lateral, Deltoid Posterior)
The Deltoid is a three headed muscle that caps the shoulder.

Exercises that work the Triceps (Triceps Brachii, Lateral head, Medial head, Long head)
The Triceps Brachii has three heads which connect the humerus and scapula to the forearm bone called the ulna. These heads are known as the Lateral, Medial, and Long heads.

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