Exercise Database
Exercises by Muscle Group
Target specific muscles with our comprehensive exercise database. Select a muscle group below to find the best exercises for building strength and definition.
Select a Muscle Group
Click on any muscle group to see all exercises that target it
Chest
Build a strong, defined chest with pressing and fly movements
147 exercises
Shoulders
Develop powerful deltoids with overhead and lateral exercises
335 exercises
Biceps
Sculpt your arms with targeted curling movements
127 exercises
Triceps
Build arm mass with pushing and extension exercises
218 exercises
Forearms
Improve grip strength and arm definition
119 exercises
Lats
Create a V-taper with pulling movements
93 exercises
Traps
Build upper back thickness with shrugging movements
97 exercises
Abdominals
Strengthen your core with crunches, planks, and rotational exercises
149 exercises
Quadriceps
Build powerful thighs with squats and leg extensions
227 exercises
Hamstrings
Develop posterior leg strength with curls and deadlift variations
277 exercises
Glutes
Build powerful glutes with hip thrusts, squats, and lunges
242 exercises
Calves
Develop lower leg definition with raises and jumps
209 exercises
Lower Back
Strengthen your posterior chain with extensions and good mornings
131 exercises
Frequently Asked Questions
Common questions about training by muscle group
How do I choose which muscle group to train?
For balanced development, train all major muscle groups throughout the week. Many people follow a push/pull/legs split or upper/lower split to ensure adequate recovery between sessions targeting the same muscles.
How many exercises should I do per muscle group?
For most people, 2-4 exercises per muscle group per session is sufficient. Focus on compound movements first (exercises that work multiple muscles), then add isolation exercises to target specific areas.
What is the best order to train muscle groups?
Train larger muscle groups before smaller ones, and prioritize compound movements. For example, do squats before leg extensions, and bench press before tricep pushdowns.
How often should I train each muscle group?
Research suggests training each muscle group 2-3 times per week is optimal for muscle growth. Allow at least 48-72 hours of recovery between sessions targeting the same muscles.
Ready to start training?
Check out our structured workout programs designed for all fitness levels.