Exercise Library

83 exercises with step-by-step instructions, pro tips, and muscle breakdowns. Every exercise is built into SteelRep.

Each guide covers the correct setup and execution, the primary and secondary muscles trained (with joint-action detail), the most common technique errors and why they happen biomechanically, and programming notes with specific set, rep, and frequency recommendations for strength, hypertrophy, and general fitness goals. Use the guides to learn a movement, fix a problem, or understand how an exercise fits into your programme — then log it in the SteelRep app.

Squat & Quads

Knee-dominant movements from barbell squats to machine variations.

Barbell Back Squat

B

Quads · Glutes, Hamstrings

barbell rack

Barbell Front Squat

I

Quads · Glutes, Hamstrings

barbell rack

Box Squat

I

Quads · Glutes, Hamstrings

barbell rack

Bulgarian Split Squat

I

Quads · Glutes, Hamstrings

dumbbells bench

Dumbbell Lunge

B

Quads · Glutes, Hamstrings

dumbbells

Goblet Squat

B

Quads · Glutes, Core

dumbbell kettlebell

Hack Squat Machine

B

Quads · Glutes, Hamstrings

hack squat machine

Leg Extension

B

Quads

leg extension machine

Leg Press

B

Quads · Glutes, Hamstrings

leg press machine

Pause Squat

I

Quads · Glutes, Hamstrings

barbell rack

Reverse Lunges

B

Quads · Glutes, Hamstrings

dumbbells

Step-Ups

B

Quads · Glutes, Hamstrings

dumbbells box

Tempo Squat

I

Quads · Glutes, Hamstrings

barbell rack

Walking Lunges

B

Quads · Glutes, Hamstrings

dumbbells

Deadlift & Hinge

Hip-hinge patterns and posterior chain work.

Barbell Deadlift

B

Posterior chain · Glutes, Hamstrings

barbell

Barbell Good Morning

I

Hamstrings · Lower back, Glutes

barbell

Deficit Deadlift

A

Posterior chain · Glutes, Hamstrings

barbell plates

Dumbbell Romanian Deadlift

B

Hamstrings · Glutes, Lower back

dumbbells

Kettlebell Swing

I

Posterior chain · Glutes, Hamstrings

kettlebell

Leg Curl

B

Hamstrings · Calves

leg curl machine

Romanian Deadlift

I

Hamstrings · Glutes, Lower back

barbell

Single-Leg RDL

I

Hamstrings · Glutes, Core

dumbbell kettlebell

Stiff-Leg Deadlift

I

Hamstrings · Glutes, Lower back

barbell

Sumo Deadlift

I

Posterior chain · Glutes, Quads

barbell

Trap Bar Deadlift

B

Posterior chain · Quads, Glutes

trap bar

Chest

Pressing movements for chest, with tricep and front delt involvement.

Barbell Bench Press

B

Chest · Triceps, Front delts

barbell bench

Cable Chest Fly

B

Chest · Front delts

cable machine

Decline Bench Press

I

Lower chest · Triceps, Front delts

barbell decline bench

Dips

I

Chest · Triceps, Front delts

dip station

Dumbbell Bench Press

B

Chest · Triceps, Front delts

dumbbells bench

Dumbbell Flyes

B

Chest · Front delts

dumbbells bench

Floor Press

I

Chest · Triceps, Front delts

barbell

Incline Bench Press

I

Upper chest · Triceps, Front delts

barbell incline bench

Incline Dumbbell Flyes

B

Upper chest · Front delts

dumbbells incline bench

Machine Chest Press

B

Chest · Triceps, Front delts

chest press machine

Pause Bench Press

I

Chest · Triceps, Front delts

barbell bench

Push-Up

B

Chest · Triceps, Front delts

bodyweight

Back

Rowing and vertical pulling for a thick, strong back.

Barbell Row

B

Back · Biceps, Rear delts

barbell

Cable Rows

B

Back · Biceps, Rear delts

cable machine

Chest-Supported Row

B

Back · Biceps, Rear delts

dumbbells incline bench

Chin-Ups

I

Back · Biceps, Core

pull-up bar

Dumbbell Row

B

Back · Biceps, Rear delts

dumbbell bench

Lat Pulldown

B

Back · Biceps, Rear delts

cable machine

Pendlay Row

I

Back · Biceps, Rear delts

barbell

Pull-Ups

I

Back · Biceps, Rear delts

pull-up bar

Rack Pulls

I

Back · Glutes, Hamstrings

barbell rack

Seated Cable Row (Close-Grip)

B

Back · Biceps, Rear delts

cable machine

Single-Arm Dumbbell Row

B

Back · Biceps, Rear delts

dumbbell bench

Shoulders

Overhead pressing, raises, and rear delt work.

Arnold Press

I

Shoulders · Triceps, Upper chest

dumbbells

Barbell Overhead Press

B

Shoulders · Triceps, Upper chest

barbell

Barbell Shrugs

B

Traps · Upper back

barbell

Cable Lateral Raise

B

Side delts · Traps

cable machine

Dumbbell Overhead Press

B

Shoulders · Triceps, Core

dumbbells

Face Pulls

B

Rear delts · Traps, Rotator cuff

cable machine

Lateral Raises

B

Side delts · Traps

dumbbells

Machine Shoulder Press

B

Shoulders · Triceps

shoulder press machine

Push Press

I

Shoulders · Triceps, Quads

barbell

Reverse Fly

B

Rear delts · Traps, Rhomboids

dumbbells

Seated Lateral Raise

B

Side delts · Traps

dumbbells bench

Upright Row

I

Traps · Side delts, Biceps

barbell

Arms

Direct bicep and tricep training.

Barbell Bicep Curls

B

Biceps · Forearms

barbell

Cable Bicep Curl

B

Biceps · Forearms

cable machine

Cable Overhead Tricep Extension

B

Triceps

cable machine

Cable Tricep Extension

B

Triceps

cable machine

Close-Grip Bench Press

I

Triceps · Chest, Front delts

barbell bench

EZ-Bar Curls

B

Biceps · Forearms

ez-bar

Hammer Curls

B

Biceps · Brachioradialis, Forearms

dumbbells

Incline Dumbbell Curl

B

Biceps · Forearms

dumbbells incline bench

Preacher Curls

B

Biceps · Forearms

ez-bar preacher bench

Skull Crushers

I

Triceps · Shoulders

ez-bar bench

Legs & Glutes

Isolation and accessory lower body exercises.

Cable Pull-Through

B

Glutes · Hamstrings, Lower back

cable machine

Calf Raises

B

Calves

calf raise machine

Glute Bridge

B

Glutes · Hamstrings, Core

bodyweight

Seated Calf Raise

B

Calves

seated calf raise machine

Core

Anti-rotation, flexion, and core stability movements.

Ab Rollout

I

Core · Shoulders, Lats

ab wheel

Cable Crunch

B

Core · Obliques

cable machine

Cable Woodchop

B

Core · Shoulders, Obliques

cable machine

Hanging Leg Raises

I

Core · Hip flexors, Grip

pull-up bar

Pallof Press

B

Core · Shoulders, Obliques

cable machine

Plank

B

Core · Shoulders, Glutes

bodyweight

Weighted Plank

I

Core · Shoulders, Glutes

weight plate

Functional

Full-body movements and loaded carries.

Barbell Thruster

I

Full body · Quads, Glutes

barbell

Farmer's Walk

I

Full body · Grip, Core

dumbbells farmer's handles

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