Exercise Library: Strength Exercises by Muscle and Equipment
This library gathers every exercise in Ironstead. Choose by the muscle you want to train or by the equipment you have, or jump straight to a single exercise. Each exercise page shows the muscles involved, the movement pattern, and a practical framework for sets, reps, and rest.
By muscle group
By equipment
All exercises
- 18-inch DeadliftBack
- 21sBiceps
- Ab Wheel RolloutAbs
- Archer Push-UpChest
- Arm-Over-Arm Sled PullBack
- Arnold PressShoulders
- Assault BikeOther
- Atlas Stone Over BarBack
- Atlas StonesBack
- Australian Pull-UpBack
- Axle DeadliftBack
- Axle PressShoulders
- B-Stance Hip ThrustGlutes
- Back ExtensionBack
- Back SquatQuadriceps
- Banded Hip AdductionGlutes
- Banded Hip ThrustGlutes
- Barbell CurlBiceps
- Barbell Hip ThrustGlutes
- Barbell RowBack
- Barbell ShrugTraps
- Battle RopesShoulders
- Bayesian Cable CurlBiceps
- Bear CrawlAbs
- Behind the Back HoldForearms
- Behind-the-Back Barbell ShrugTraps
- Behind-the-Back Wrist CurlForearms
- Behind-the-Neck PressShoulders
- Belt SquatQuadriceps
- Bench DipTriceps
- Bench PressChest
- Bicycle CrunchAbs
- Block PressShoulders
- Block PullBack
- Bottoms-Up Kettlebell PressShoulders
- Box JumpQuadriceps
- Box SquatQuadriceps
- Bradford PressShoulders
- Broad JumpQuadriceps
- Bulgarian Split SquatQuadriceps
- BurpeeOther
- Cable CrunchAbs
- Cable CurlBiceps
- Cable Front RaiseShoulders
- Cable Glute KickbackGlutes
- Cable Hammer Curl (Rope)Biceps
- Cable Lateral RaiseShoulders
- Cable Pull-ThroughGlutes
- Cable PulloverLats
- Cable Reverse FlyShoulders
- Cable ShrugTraps
- Cable Upright RowTraps
- Calf Press on Leg PressCalves
- Calf RaiseCalves
- Captain's Chair Knee RaiseAbs
- Car DeadliftBack
- Chest Fly (Dumbbell)Chest
- Chest Fly (Machine / Pec Deck)Chest
- Chest-Supported Machine RowBack
- Chest-Supported T-Bar RowBack
- Chin-UpLats
- Circus Dumbbell PressShoulders
- ClamshellGlutes
- CleanTraps
- Clean and JerkShoulders
- Clean and PressShoulders
- Close-Grip Bench PressTriceps
- Conan's WheelBack
- Concentration CurlBiceps
- Conventional DeadliftBack
- Copenhagen PlankGlutes
- Cossack SquatQuadriceps
- Cross-Body Tricep ExtensionTriceps
- Crucifix HoldShoulders
- CrunchAbs
- Cuban PressShoulders
- CurlBiceps
- CyclingOther
- Dead BugAbs
- Dead HangForearms
- DeadliftBack
- Decline Bench PressChest
- Decline Dumbbell PressChest
- Decline Push-UpChest
- Deficit DeadliftBack
- Diamond Push-UpTriceps
- Dimmel DeadliftHamstrings
- DipsChest
- Donkey Calf RaiseCalves
- Drag CurlBiceps
- Dragon FlagAbs
- Duck WalkQuadriceps
- Dumbbell Bench PressChest
- Dumbbell CurlBiceps
- Dumbbell Hip ThrustGlutes
- Dumbbell PulloverLats
- Dumbbell Romanian DeadliftHamstrings
- Dumbbell ShrugTraps
- Egyptian Lateral RaiseShoulders
- External RotationShoulders
- EZ-Bar CurlBiceps
- Face PullShoulders
- Farmers WalkForearms
- Fat Grip HoldForearms
- Fire HydrantGlutes
- Floor PressChest
- Frame CarryForearms
- Frame DeadliftBack
- French PressTriceps
- Frog PumpGlutes
- Front Hold CarryShoulders
- Front Raise (Dumbbell)Shoulders
- Front Raise (Plate)Shoulders
- Front SquatQuadriceps
- Glute BridgeGlutes
- Glute Kickback MachineGlutes
- Glute-Ham RaiseHamstrings
- Goblet SquatQuadriceps
- Good MorningHamstrings
- Hack Squat (Machine)Quadriceps
- Half-Kneeling Dumbbell PressShoulders
- Half-Kneeling Landmine PressShoulders
- Hammer CurlBiceps
- Handstand Push-UpShoulders
- Hang CleanTraps
- Hang SnatchShoulders
- Hanging Leg RaiseAbs
- Hercules HoldForearms
- High-Bar SquatQuadriceps
- High-to-Low Cable CrossoverChest
- Hip Abduction MachineGlutes
- Hip Adduction MachineGlutes
- Hollow HoldAbs
- Husafell Stone CarryBack
- Hyper ExtensionBack
- I-Y-TShoulders
- Incline Bench PressChest
- Incline Dumbbell CurlBiceps
- Incline Dumbbell PressChest
- Incline Push-UpChest
- Inverted RowBack
- Jefferson CurlBack
- JM PressTriceps
- Jump RopeCalves
- Jumping LungeQuadriceps
- Keg CarryBack
- Keg PressShoulders
- Keg TossBack
- Kettlebell CleanTraps
- Kettlebell Goblet SquatQuadriceps
- Kettlebell PressShoulders
- Kettlebell Push PressShoulders
- Kettlebell See-Saw PressShoulders
- Kettlebell SnatchShoulders
- Kettlebell SwingGlutes
- L-SitAbs
- Landmine PressShoulders
- Larsen PressChest
- Lat PulldownLats
- Lateral Band WalkGlutes
- Lateral LungeQuadriceps
- Lateral RaiseShoulders
- Lateral Raise (Dumbbell)Shoulders
- Leg ExtensionQuadriceps
- Leg PressQuadriceps
- Log PressShoulders
- Low-Bar SquatQuadriceps
- Low-to-High Cable CrossoverChest
- LungeQuadriceps
- Lying Leg CurlHamstrings
- Machine Chest PressChest
- Machine Lateral RaiseShoulders
- Machine PulloverLats
- Machine Shoulder PressShoulders
- Meadows RowBack
- Mid Cable CrossoverChest
- Military PressShoulders
- Monster Dumbbell PressShoulders
- Mountain ClimberAbs
- Muscle SnatchShoulders
- Neutral-Grip Dumbbell PressShoulders
- Neutral-Grip Pull-UpLats
- Nordic Hamstring CurlHamstrings
- Outdoor RunOther
- Overhead PressShoulders
- Overhead Tricep Extension (Cable)Triceps
- Overhead Tricep Extension (Dumbbell)Triceps
- Overhead Tricep Extension (EZ-Bar)Triceps
- Pallof PressAbs
- Pause Bench PressChest
- Pause DeadliftBack
- Pause SquatQuadriceps
- Pendlay RowBack
- Pike Push-UpShoulders
- Pin PressChest
- Pin Press (Overhead)Shoulders
- Pistol SquatQuadriceps
- PlankAbs
- Plate PinchForearms
- Plate PressChest
- Plate-Loaded Chest PressChest
- Plate-Loaded Shoulder PressShoulders
- Power CleanTraps
- Power JerkShoulders
- Power ShrugTraps
- Power SnatchShoulders
- Preacher CurlBiceps
- Pull-UpLats
- Push JerkShoulders
- Push PressShoulders
- Push-UpChest
- Rack PullBack
- Razor CurlHamstrings
- Reverse CurlForearms
- Reverse Fly (Dumbbell)Shoulders
- Reverse LungeQuadriceps
- Reverse Pec DeckShoulders
- Reverse Wrist CurlForearms
- Reverse-Grip Lat PulldownLats
- Ring RowBack
- Romanian DeadliftHamstrings
- RowBack
- Rowing (Erg)Other
- Russian TwistAbs
- Sandbag CarryBack
- Sandbag Over BarBack
- Sandbag Throw (Distance)Back
- Sandbag to ShoulderBack
- Seal RowBack
- Seated Banded Hip AbductionGlutes
- Seated Barbell PressShoulders
- Seated Cable RowBack
- Seated Calf RaiseCalves
- Seated Dumbbell PressShoulders
- Seated Leg CurlHamstrings
- Side PlankAbs
- Side-Lying Hip AbductionGlutes
- Side-Lying Hip AdductionGlutes
- Silver Dollar DeadliftBack
- Single Arm Farmers HoldForearms
- Single-Arm Cable PressChest
- Single-Arm Cable RowBack
- Single-Arm Dumbbell PressShoulders
- Single-Arm Dumbbell RowBack
- Single-Arm Kettlebell SwingGlutes
- Single-Arm Landmine PressShoulders
- Single-Arm Lat PulldownLats
- Single-Arm Z-PressShoulders
- Single-Leg Calf RaiseCalves
- Single-Leg Hip ThrustGlutes
- Single-Leg Lying CurlHamstrings
- Single-Leg Romanian DeadliftHamstrings
- Sissy SquatQuadriceps
- Sit-UpAbs
- Ski ErgOther
- Skull CrusherTriceps
- Sled Drag (Forward)Hamstrings
- Sled Pull (Backward)Quadriceps
- Sled PushQuadriceps
- Smith Machine Bench PressChest
- Smith Machine Calf RaiseCalves
- Smith Machine Overhead PressShoulders
- Smith Machine SquatQuadriceps
- SnatchShoulders
- Snatch BalanceShoulders
- Snatch Push PressShoulders
- Snatch-Grip Behind-the-Neck PressShoulders
- Snatch-Grip DeadliftBack
- Snatch-Grip High PullTraps
- Sots PressShoulders
- Spider CurlBiceps
- Split JerkShoulders
- Spoto PressChest
- SquatQuadriceps
- Squat SnatchShoulders
- Stair ClimberOther
- Standing Cable Hip AbductionGlutes
- Standing Cable Hip AdductionGlutes
- Standing Calf RaiseCalves
- Standing Dumbbell PressShoulders
- Standing Leg CurlHamstrings
- Step-UpQuadriceps
- Stiff-Leg DeadliftHamstrings
- Stiletto SquatQuadriceps
- Stone to ShoulderBack
- Straight-Arm PulldownLats
- Strict PressShoulders
- Sumo DeadliftBack
- Svend PressChest
- T-Bar RowBack
- Tate PressTriceps
- Tempo SquatQuadriceps
- Tibialis RaiseCalves
- Tire DragQuadriceps
- Tire FlipBack
- Toes-to-BarAbs
- Towel Pull-UpForearms
- Trap Bar DeadliftBack
- Trap Bar ShrugTraps
- Treadmill RunOther
- Tricep ExtensionTriceps
- Tricep KickbackTriceps
- Tricep Pushdown (Bar)Triceps
- Tricep Pushdown (Rope)Triceps
- Truck PullBack
- Turkish Get-UpOther
- Two-Arm Dumbbell RowBack
- Upright RowTraps
- V-UpAbs
- Viking PressShoulders
- Walking LungeQuadriceps
- Wall WalkShoulders
- Weight Over BarShoulders
- Weighted DipsChest
- Weighted Pull-UpLats
- Wide-Grip Lat PulldownLats
- Wide-Grip Pull-UpLats
- Wood ChopperAbs
- Wrist CurlForearms
- Wrist RollerForearms
- Y-RaiseShoulders
- Yates RowBack
- Yoke WalkTraps
- Z-PressShoulders
- Zercher CarryAbs
- Zercher SquatQuadriceps
- Zottman CurlBiceps
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