Exercise library
Every exercise in the Ægir Iron library that has a form guide: 661 lifts, each with step-by-step instructions, form tips and the muscles it trains. They are grouped by the muscle each one trains most.
Chest
- Archer Push Up
- Band-Only Chest Fly
- Band-Only Standing Chest Press
- Barbell Bench Press
- Barbell Bench Press With Bands
- Barbell Floor Press
- Barbell Guillotine Press
- Barbell Incline Bench Press
- Barbell Incline Close Grip Bench Press
- Barbell Landmine Squeeze Press
- Barbell Pin Press
- Barbell Reverse Grip Bench Press
- Barbell Slingshot Bench Press
- Barbell Spoto Press
- Board Press
- Cable Low to High Chest Fly
- Cable Single Arm Chest Fly
- Close Grip Push Up
- Decline Bench Press
- Decline Push Up
- Deficit Push Up
- Diamond Push Up
- Dumbbell Bench Press
- Dumbbell Chest Fly
- Dumbbell Floor Press
- Dumbbell Incline Neutral Grip Bench Press
- Dumbbell Squeeze Press
- Dumbbell Svend Press
- Fingertip Push Up
- Hand Release Push Up
- Hindu Push Up
- Incline Push Up
- Knee-Assisted Push Up
- Machine Chest Press
- Machine Decline Chest Press
- Medicine Ball Chest Pass
- One-Arm Push Up
- Plate Svend Press
- Plyo Push Up
- Push Up
- Ring Chest Fly
- Ring Push Up
- Scapular Push Up
- Shoulder Tap Push Up
- Smith Machine Bench Press
- Smith Machine Decline Bench Press
- Uneven Push Up
- Wall Push Up
- Wide Grip Push Up
Shoulders
- Anvil Front Hold
- Axle Press
- Band Pull Apart
- Band-Assisted Handstand Push Up
- Band-Only Overhead Press
- Band-Only Reverse Fly
- Band-Only Shoulder External Rotation
- Barbell Behind The Neck Press
- Barbell Bradford Press
- Barbell Clean and Press
- Barbell Front Raise
- Barbell Landmine Lateral Raise
- Barbell Landmine Shoulder to Shoulder Press
- Barbell Overhead Press (Military Press)
- Barbell Seated Overhead Press
- Barbell Single Arm Landmine Press
- Barbell Single Arm Landmine Push Press
- Barbell Sots Press
- Barbell Split Jerk
- Barbell Upright Row
- Barbell Z Press
- Bugenhagen Farm Boy Shoulder Hoists
- Cable Behind The Back Lateral Raise
- Cable Face Pull
- Cable Rear Delt Row
- Cable Shoulder External Rotation
- Cable Y Raise
- Crucifix Hold
- Deficit Pike Push Up
- Dumbbell Arnold Press
- Dumbbell Burpee Press
- Dumbbell Chest Supported Lateral Raise
- Dumbbell Cuban Press
- Dumbbell Lateral Raise
- Dumbbell Lu Raise
- Dumbbell Neutral Grip Overhead Press
- Dumbbell Overhead Carry
- Dumbbell Overhead Press
- Dumbbell Powell Raise
- Dumbbell Push Press
- Dumbbell Rear Delt Fly
- Dumbbell Rear Delt Row
- Dumbbell Seated Overhead Press
- Dumbbell Side Lying External Rotation
- Dumbbell Single Arm Leaning Lateral Raise
- Dumbbell Single Arm Overhead Press
- Dumbbell Z Press
- Elevated Pike Push Up
- Free Handstand
- Front Hold
- Full Planche
- Handstand Push Up
- Headstand
- Kettlebell Arm Bar
- Kettlebell Bent Press
- Kettlebell Bottoms-Up Overhead Carry
- Kettlebell Bottoms-Up Press
- Kettlebell Half Turkish Get Up
- Kettlebell Halo
- Kettlebell Jerk
- Kettlebell Press
- Kettlebell Turkish Get Up
- Kettlebell Z Press
- Medicine Ball Overhead Throw
- Medicine Ball Rotational Throw
- Medicine Ball Slam
- Parallel Bar Support Hold
- Pike Push Up
- Plate Bus Driver
- Pseudo Planche Push Up
- Push Press
- Ring Face Pull
- Ring Handstand
- Ring Reverse Fly
- Ring Support Hold
- Shoulder Press Machine
- Side-Lying Lateral Raise
- Smith Machine Behind The Neck Press
- Wall Walk
Biceps
- Barbell Drag Curl
- Barbell Preacher Curl
- Cable Bayesian Bicep Curl (Face Away)
- Cable Curl
- Cable Overhead Bicep Curl
- Cable Rope Hammer Curl
- Cable Single Arm Bicep Curl
- Dumbbell Bicep 21s
- Dumbbell Bicep Concentration Curl
- Dumbbell Cross Body Hammer Curl
- Dumbbell Drag Curl
- Dumbbell Incline Bicep Hammer Curl
- Dumbbell Reverse Curl
- Dumbbell Spider Curl
- Dumbbell Waiter Curl
- Dumbbell Zottman Curl
- EZ Bar Reverse Curl
- Ring Bicep Curl
Triceps
- Assisted Dip Machine
- Band-Assisted Dip
- Band-Only Overhead Tricep Extension
- Band-Only Tricep Kickback
- Band-Only Tricep Pushdown
- Barbell California Press
- Barbell JM Press
- Barbell Skull Crusher
- Bench Dip
- Bodyweight Tricep Extension
- Cable Reverse Grip Tricep Pushdown
- Cable Single Arm Overhead Tricep Extension
- Cable Tricep Pushdown
- Dip
- Dumbbell Overhead Tricep Extension
- Dumbbell Single Arm Overhead Tricep Extension
- Dumbbell Single Arm Skull Crusher
- Dumbbell Tate Press
- Dumbbell Tricep Kickback
- Korean Dip
- Machine Dip
- Negative Dip
- Ring Dip
- Ring Tricep Extension
- Smith Machine JM Press
- Straight Bar Dip
- Triceps Extension Machine
Forearms
- Anvil Horn Hold
- Barbell Behind The Back Wrist Curl
- Barbell Farmers Carry
- Barbell Finger Curl
- Barbell Single Arm Farmers Carry
- Barbell Wrist Curl
- Dead Hang
- Dumbbell Farmers Carry
- Dumbbell Pronation and Supination
- Dumbbell Suitcase Carry
- Dumbbell Suitcase Holds
- Farmers Carry
- Forearm Pronation (Loaded Handle)
- Plate Pinch
- Sandbag Deadlift
- Trap Bar Farmers Carry
- Wrist Radial Deviation (Loaded Handle)
- Wrist Roller
Abs
- Ab Crunch Machine
- Ab Mat Sit Up
- Ab Wheel Rollout
- Band-Only Seated Lat Pulldown Crunch (Facing Away)
- Band-Only Standing Lat Pulldown Crunch (Anchored)
- Barbell Rollout
- Bear Crawl
- Bicycle Crunch
- Boat Hold
- Body Saw
- Bodyweight Crunch
- Bodyweight Sit Up
- Cable Crunch
- Cable Reverse Crunch
- Captain's Chair Leg Raise
- Dead Bug
- Decline Crunch
- Decline Reverse Crunch
- Decline Sit Up
- Dragon Flag
- Dumbbell Sit Up
- Flutter Kicks
- GHD Sit Up
- Hanging Garhammer Raise
- Hanging Knees to Elbows
- Hanging L-Sit
- Hanging Leg Raise
- Hanging Toes to Bar
- Hollow Body Hold
- Hollow Rock
- L-Sit
- Lying Leg Raise
- Lying Toe Touches
- Manna
- Mountain Climber
- Peacock Pose
- Plank
- Plank Jack
- Plank Shoulder Tap
- Plank Up Down
- Plate Crunch
- Reverse Crunch
- Ring Ab Rollout
- Ring Pike
- RKC Plank
- Scissor Kicks
- Seated Lat Pulldown Crunch (Facing Away)
- Stability Ball Crunch
- Stability Ball Knee Tuck
- Stability Ball Rollout
- Standing Ab Wheel Rollout
- Standing Lat Pulldown Crunch (Anchored)
- Stomach Vacuum
- Straddle L-Sit
- V-Sit
Obliques
- 45 Degree Side Bend
- Banded Pallof Press
- Barbell Landmine Rotation
- Barbell Side Bend
- Cable Half Kneeling Pallof Press
- Cable Low to High Wood Chopper
- Dumbbell Russian Twist
- Dumbbell Side Bend
- Dumbbell Spell Caster
- Dumbbell Wood Chopper
- Hanging Oblique Knee Raise
- Hanging Windshield Wiper
- Heel Touches
- Kettlebell (Single) Front Rack March
- Kettlebell Half Kneeling Windmill
- Kettlebell Single Arm Front Rack Carry
- Kettlebell Windmill
- Lying Windshield Wiper
- Oblique Crunch
- Pallof Press
- Partner Plate Pass
- Plate Pass
- Rotary Torso Machine
- Side Plank
- Side Plank Leg Raise
- Stahl Rotations
Traps
- Barbell Behind The Back Shrug
- Barbell Clean
- Barbell Clean & Jerk
- Barbell Clean Pull
- Barbell Hang Clean
- Barbell Hang Clean Below The Knee
- Barbell Hang Snatch
- Barbell Hang Snatch Below The Knee
- Barbell Jump Shrug
- Barbell Muscle Clean
- Barbell Muscle Snatch
- Barbell Overhead Shrug
- Barbell Power Clean
- Barbell Power Snatch
- Barbell Power Snatch From Blocks
- Barbell Shrug
- Barbell Snatch
- Barbell Snatch High Pull
- Barbell Snatch Pull
- Barbell Split Clean
- Barbell Split Snatch
- Barbell Sumo Deadlift High Pull
- Barbell Tall Clean
- Barbell Tall Snatch
- Dumbbell Incline Y Raise
- Dumbbell Single Arm Shrug
- Dumbbell Sumo Deadlift High Pull
- Kettlebell Sumo Deadlift High Pull
- Prone Y Raise
- Ring Y Raise
- Sandbag Clean
- Scapular Dip
Lats
- Arch Hang
- Assisted Pull Up Machine
- Band-Assisted Pull Up
- Band-Only Kneeling Pulldown
- Band-Only Row
- Barbell Deficit Pendlay Row
- Barbell Pendlay Row
- Barbell Pullover
- Barbell Reverse Grip Bent Over Row
- Barbell Row
- Barbell Seal Row
- Barbell Wide Grip Bent Over Row
- Behind The Neck Pull Up
- Butterfly Pull Up
- Cable Behind The Neck Lat Pulldown
- Cable High Row
- Cable Reverse Grip Lat Pulldown
- Cable Rope Seated Row
- Cable Seated Wide Grip Row
- Cable Single Arm Lat Pulldown
- Cable Single Arm Row
- Cable Straight Arm Pulldown
- Chest Supported Dumbbell Row
- Chin Up
- Close Grip Pull Up
- Commando Pull Up
- Dumbbell Bent Over Row
- Dumbbell Chest Supported Single Arm Row
- Dumbbell Renegade Row
- Dumbbell Row
- Feet Elevated Inverted Row
- Front Lever Raise
- Full Back Lever
- Full Front Lever
- Incline Row
- Inverted Row
- Kettlebell Renegade Row
- L-Sit Pull Up
- Lat Pulldown Machine
- Legless Rope Climb
- Machine High Row
- Machine Row
- Machine Single Arm Row
- Meadows Row
- Muscle Up
- Muscle Up Negative
- Neutral Grip Lat Pulldown
- One-Arm Chin Up
- Pull Up (Normal)
- Pull Up Negative
- Rope Climb
- Rope Pull Up
- Sandbag Row
- Scapular Pull
- Seated Cable Row
- Skin the Cat
- Sled Row
- Smith Machine Bent Over Row
- Sternum Pull Up
- Trap Bar Bent Over Row
- Underhand Inverted Row
- Vertical Row
- Wide Row
Lower Back
- 45 Degree Back Extension
- 45 Degree Single Leg Back Extension
- Anvil Carry
- Band-Only Good Morning
- Barbell Good Morning
- Barbell Jefferson Curl
- Barbell Pin Good Morning
- Barbell Zercher Carry
- Bird Dog
- Dumbbell Front Rack Carry
- Dumbbell Good Morning
- GHD Back Extension
- Keg Carry
- Keg Load
- Kettlebell (Double) Front Rack March
- Reverse Hyper
- Reverse Hyperextension
- Superman
Glutes
- 45 Degree Hip Extension (Glute Focus)
- Band-Only Clamshell
- Band-Only Deadlift
- Band-Only Hip Abduction
- Band-Only Lateral Walk
- Band-Only Monster Walk
- Barbell Clean Deadlift
- Barbell Conventional Deadlift
- Barbell Deficit Conventional Deadlift
- Barbell Glute Bridge
- Barbell Hip Thrust
- Barbell KAS Glute Bridge
- Barbell Kneeling Squat
- Barbell Landmine Deadlift
- Barbell Rack Pull
- Barbell Reeves Deadlift
- Barbell Suitcase Deadlift
- Barbell Sumo Deadlift
- Block Pull
- Bodyweight Hip Thrust
- Cable Glute Kickback
- Cable Hip Abduction
- Cable Pull Through
- Dumbbell Clean
- Dumbbell Deadlift
- Dumbbell Single Arm Snatch
- Dumbbell Single Leg Hip Thrust
- Dumbbell Suitcase Deadlift
- Dumbbell Swing
- Frog Pump
- Frog Reverse Hyperextension
- Glute Bridge March
- Isometric Mid-Thigh Pull
- Kettlebell (Double) Clean
- Kettlebell (Double) Snatch
- Kettlebell (Double) Swing
- Kettlebell American Swing
- Kettlebell Clean
- Kettlebell Clean and Jerk
- Kettlebell Pop Clean
- Kettlebell Snatch
- Kettlebell Swing
- Machine Deadlift
- Medicine Ball Scoop Toss
- Reverse Plank
- Side Lying Clamshell
- Side Lying Hip Abduction
- Single Leg Hip Thrust
- Sled Pull
- Smith Machine Deadlift
- Smith Machine Hip Thrust
- Snatch Grip Deadlift
- Tire Flip
- Trap Bar Deadlift
- Trap Bar Deficit Deadlift
Quads
- Advanced Shrimp Squat
- Assisted Squat
- Band-Only Back Squat
- Band-Only Standing Hip Flexion
- Bar Facing Burpee
- Barbell Double Paused High Bar Back Squat
- Barbell Double Paused Low Bar Back Squat
- Barbell Drop Snatch
- Barbell Front Box Squat
- Barbell Front Foot Elevated Split Squat
- Barbell Front Squat
- Barbell Hack Squat
- Barbell Heel Elevated Back Squat
- Barbell Jefferson Squat
- Barbell Jerk Dip
- Barbell Jerk Drive
- Barbell Jump Squat
- Barbell Landmine Reverse Lunge
- Barbell Landmine Squat to Press
- Barbell Lateral Lunge
- Barbell Low Bar Back Squat
- Barbell Lunge
- Barbell Overhead Lunge
- Barbell Overhead Split Squat
- Barbell Overhead Squat
- Barbell Power Clean Thruster
- Barbell Quarter Squat
- Barbell Snatch Balance
- Barbell Split Squat
- Barbell Steinborn Squat
- Barbell Thruster
- Barbell Zercher Squat
- Beginner Shrimp Squat
- Belt Squat
- Bodyweight Lateral Step Up
- Bodyweight Reverse Lunge
- Bodyweight Squat
- Bodyweight Step Up
- Box Jump
- Box Squat
- Broad Jump
- Bulgarian Split Squat (Bodyweight)
- Burpee
- Burpee Broad Jump
- Cambered Bar Squat
- Cossack Squat
- Countermovement Jump
- Depth Jump
- Duffalo Bar Squat
- Dumbbell (Double) Deficit Reverse Lunge
- Dumbbell (Double) Front Squat
- Dumbbell (Double) Squat
- Dumbbell (Double) Step Down
- Dumbbell Goblet Alternating Curtsy Lunge
- Dumbbell Goblet Cossack Squat
- Dumbbell Goblet Forward Lunge
- Dumbbell Goblet Reverse Lunge
- Dumbbell Goblet Squat
- Dumbbell Heel Elevated Goblet Squat
- Dumbbell Jump Squat
- Dumbbell Overhead Squat
- Dumbbell Somersault Squat
- Dumbbell Sumo Squat
- Hack Squat
- Hatfield Squat
- High Bar Back Squat
- Hurdle Hop
- Kettlebell Burpee Pop Squat
- Kettlebell Goblet Pop Squat
- Kettlebell Pop Clean to Goblet Squat
- Kettlebell Single Arm Overhead Squat
- Kettlebell Somersault Squat
- Lateral Bound
- Leg Press Machine
- Medicine Ball Backward Overhead Throw
- Medicine Ball Wall Ball
- Patrick Step
- Pendulum Squat Machine
- Peterson Step Up
- Pin Squat
- Pistol Squat
- Poliquin Step Up
- Reverse Band Squat
- Reverse Nordic Curl
- Safety Squat Bar Squat
- Sandbag Squat
- Seated Leg Press Machine
- Single Leg Extension
- Single Leg Leg Press Machine
- Sissy Squat
- Skater Jump
- Sled Push
- Smith Machine Hack Squat
- Split Squat Jump
- Trap Bar Jump
- Tuck Jump
- Wall Sit
Hamstrings
- Band-Assisted Glute Ham Raise
- Band-Only Leg Curl
- Band-Only Romanian Deadlift
- Barbell Deficit Stiff Legged Deadlift
- Barbell Dimel Deadlift
- Barbell Landmine Romanian Deadlift
- Barbell Romanian Deadlift
- Barbell Single Leg Romanian Deadlift
- Barbell Staggered Stance Romanian Deadlift
- Barbell Stiff Legged Deadlift
- Barbell Sumo Romanian Deadlift
- Bodyweight Romanian Deadlift
- Cable Standing Leg Curl
- Dumbbell Leg Curl
- Glute Ham Raise
- Nordic Hamstring Curl
- Razor Curl
- Ring Leg Curl
- Seated Hamstring Leg Curl
- Single Leg Deadlift (Bodyweight)
- Sliding Leg Curl
- Stability Ball Leg Curl
- Trap Bar Romanian Deadlift
Calves
- Barbell Bent Knee Calf Raise
- Barbell Seated Calf Raise
- Calf Raise (Bodyweight)
- Dumbbell Seated Calf Raise
- Leg Press Calf Raise
- Pogo Hop
- Seated Calf Raise Machine
- Single Leg Calf Raise (Bodyweight)
- Tibialis Raise
Adductors
Neck
- Band-Resisted Neck Lateral Flexion
- Neck Bridge (Back)
- Neck Bridge (Front)
- Neck Extension Machine
- Neck Harness Extension
- Neck Harness Flexion
- Neck Lateral Flexion Machine
- Plate Neck Extension
- Plate Neck Flexion
Mobility, cardio and conditioning
- 90/90 Hip Switch
- Ankle Rocker (Knee to Wall)
- Arm Circles
- Band Overhead Lat Stretch
- Band Shoulder Pass Through
- Battle Ropes
- Brettzel Stretch
- Butt Kicks
- Butterfly Stretch
- Cat Cow
- Child's Pose
- Chin Tuck
- Cobra Stretch
- Cross Body Shoulder Stretch
- Cycling (Outdoor)
- Deep Squat Hold
- Doorway Pec Stretch
- Double Unders
- Downward Dog
- Elliptical
- Figure Four Glute Stretch
- Foam Roll Calves
- Foam Roll Glutes
- Foam Roll Hamstrings
- Foam Roll IT Band
- Foam Roll Lats
- Foam Roll Pecs
- Foam Roll Quads
- Foam Roll Shins
- Foam Roll Thoracic Spine
- Foot Roll
- Frog Stretch
- Happy Baby Pose
- Heavy Bag Boxing
- High Knees
- Hip Airplane
- Hip Circles
- Inchworm Walkout
- Jump Rope
- Jumping Jacks
- Kneeling Hip Flexor Stretch
- Leg Swings (Front to Back)
- Leg Swings (Side to Side)
- Lizard Lunge
- Neck Lateral Stretch
- Overhead Triceps Stretch
- Pancake Stretch
- Pigeon Pose
- Prone Snow Angel
- Prone Y-T-W Raise
- Puppy Pose
- Quadruped Shoulder CARs
- Quadruped Thoracic Rotation
- Quick Feet
- Rowing Machine
- Ruck Walk
- Running/Jogging
- Scapular Wall Slides
- Scorpion Stretch
- Seated Hamstring Stretch
- Seated Spinal Twist
- Serratus Wall Slide
- Side Lunge Stretch
- Side Split Stretch
- Side-Lying Open Book
- Ski Machine
- Sledgehammer Slam
- Sleeper Stretch
- Spiderman Lunge with Rotation
- Squat Sky Reach
- Stair Climber
- Standing Calf Stretch
- Standing Quad Stretch
- Standing Toe Touch to Reach
- Stationary Bike
- Swimming
- Thread the Needle
- Walking
- World's Greatest Stretch
- Wrist Prep
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.