All Exercises by Muscle Group — Full Directory
Browse every exercise in our muscle map database below, or click any muscle on the interactive body above to filter instantly for video guides.
Pectoralis Major (Chest) Exercises
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The pectoralis major is the large, fan-shaped muscle of the upper chest. It is the primary engine for pushing movements and is divided into clavicular (upper) and sternal (lower) heads. For a deeper scientific dive, read our guide on the Anatomy of a Push. Click the chest area on our interactive muscle map above to explore these exercises visually.
Push-Up
At HomeBeginner
Classic compound push targeting the entire chest, shoulders and triceps.
Wide Push-Up
At HomeBeginner
Hands wider than shoulder-width places extra emphasis on outer pectorals.
Diamond Push-Up
At HomeIntermediate
Hands form a diamond, hitting the inner chest and triceps hard.
Barbell Bench Press
At GymIntermediate
The king of chest exercises for maximum mass and strength.
Incline Dumbbell Press
At GymIntermediate
Targets the upper head of the pec for a full chest look.
Chest Dips
BodyweightIntermediate
Forward-leaning dips overload the lower chest.
Doorway Chest Stretch
StretchingBeginner
Lean forward in a door frame to open the pecs.
Rectus Abdominis (Abs) Exercises
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Commonly known as the "six-pack," this muscle runs vertically down the front of the abdomen, flexes the spine, and stabilizes the core. Essential for stability and postural control, as discussed in our Abs & Core Anatomy Guide. Click the abdominal area on our map above to filter.
Crunch
At HomeBeginner
Short-range spinal flexion that isolates the abs.
Bicycle Crunch
At HomeIntermediate
Alternating rotation hits the rectus and obliques.
Cable Crunch
At GymIntermediate
Kneeling rope crunch for progressive overload.
Hanging Leg Raise
BodyweightAdvanced
Taxes the lower abs with no ground contact.
Plank
BodyweightBeginner
Isometric hold that braces the entire core.
Cobra Stretch
StretchingBeginner
Press chest up for a deep front-body extension.
Obliques Exercises
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Located on the sides of the abdomen, the internal and external obliques are crucial for trunk rotation and lateral flexion.
Side Plank
At HomeBeginner
Lateral isometric hold for the obliques.
Russian Twist
At HomeIntermediate
Rotational movement hitting internal and external obliques.
Cable Woodchop
At GymIntermediate
High-to-low rotation for oblique development.
Side Bend Stretch
StretchingBeginner
Standing lateral reach overhead stretches the obliques.
Deltoid (Shoulder) Exercises
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The primary muscle of the shoulder, divided into anterior, lateral, and posterior heads. It is responsible for lifting the arm in all directions and providing shoulder stability. Master your shoulder training with our Boulder Shoulders Guide.
Pike Push-Up
At HomeBeginner
Inverted push-up isolating the shoulders.
Overhead Press (Bar)
At GymIntermediate
The definitive compound shoulder builder.
Handstand Push-Up
BodyweightAdvanced
The gold standard of bodyweight shoulder strength.
Cross-Body Arm Stretch
StretchingBeginner
Pull arm across chest to stretch the rear delt.
Biceps Brachii Exercises
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The two-headed muscle on the front of the upper arm, primarily responsible for elbow flexion and forearm supination. Balanced arm development is key, as seen in our Biceps vs. Triceps Guide.
Chin-Up
At HomeIntermediate
Supinated-grip pull-up for biceps and back.
Barbell Curl
At GymBeginner
The staple mass-building exercise for the biceps.
Hammer Curl
At GymBeginner
Targets the brachialis alongside the bicep.
Wall Bicep Stretch
StretchingBeginner
Rotate body away with palm on wall to lengthen bicep.
Forearm Flexors Exercises
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A group of muscles on the anterior side of the forearm that flex the wrist and fingers, essential for grip strength.
Barbell Wrist Curl
At GymBeginner
Direct progressive overload for forearm flexors.
Dead Hang
BodyweightBeginner
Effective drill for grip and forearm endurance.
Wrist Flexor Stretch
StretchingBeginner
Pull fingers back gently to stretch the forearm.
Quadriceps (Quads) Exercises
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A massive four-muscle group on the front of the thigh that extends the knee. Essential for all walking, jumping, and running movements. For more bottom-half basics, see Leg Day Simplified.
Bodyweight Squat
At HomeBeginner
Trains all four quad heads through full range.
Leg Press
At GymBeginner
Allows high quad loading without spinal compression.
Standing Quad Stretch
StretchingBeginner
Pull heel to glutes to lengthen the quad.
Trapezius (Traps) Exercises
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A broad, triangular muscle covering the upper back and neck, involved in moving the shoulder blades and supporting the arm.
Barbell Shrug
At GymBeginner
Standard for upper trapezius hypertrophy.
Cable Face Pull
At GymBeginner
Trains lower/mid-traps and rear delts.
Upper Trap Stretch
StretchingBeginner
Ear to shoulder to lengthen upper trapezius.
Rhomboids Exercises
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Deep muscles between the shoulder blades that retract and stabilize the scapula for better posture. Part of the critical pulling group in the Art of the Pull.
Seated Cable Row
At GymBeginner
Allows controlled scapular retraction.
Inverted Row
BodyweightIntermediate
Directly target rhomboids and mid-back.
Child's Pose
StretchingBeginner
Gently stretches the rhomboids and mid-back.
Latissimus Dorsi (Lats) Exercises
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The broadest muscle in the upper body, known as "lats," which pulls the arms down and back, creating the classic V-shaped back.
Pull-Up
At HomeIntermediate
Foundational vertical pulling exercise.
Lat Pulldown (Cable)
At GymBeginner
Trains lat width and back connection.
Lat Doorway Stretch
StretchingBeginner
Grab door frame and lean away to stretch lats.
Erector Spinae (Lower Back) Exercises
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A bundle of muscles along the spine that keep the back straight and allow for trunk extension and side-to-side rotation. Crucial for spinal health as discussed in our Tech Neck Guide.
Superman Hold
At HomeBeginner
Activates the entire erector chain.
Deadlift
At GymAdvanced
Heavy hip hinge requiring the full posterior chain.
Cat-Cow Stretch
StretchingBeginner
Mobilises every segment of the erector spinae.
Triceps Brachii Exercises
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The three-headed muscle on the back of the upper arm that extends the elbow joint.
Close-Grip Push-Up
At HomeBeginner
Shifts push-up load from chest to triceps.
Tricep Pushdown
At GymBeginner
Isolates lateral and medial tricep heads.
Parallel Bar Dips
At GymIntermediate
Places maximum load on all three tricep heads.
Tricep Stretch
StretchingBeginner
Elbow bent overhead for a long-head stretch.
Rear Deltoid Exercises
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The posterior head of the deltoid muscle, essential for shoulder health and pulling the arms backward.
Reverse Fly (DB)
At HomeBeginner
Dumbbell fly targeting the posterior deltoid.
Reverse Pec Deck
At GymBeginner
Machine isolation for the rear deltoid.
Band Pull-Apart
At HomeBeginner
Resistance band pull for rear delt activation.
Gluteus Maximus (Glutes) Exercises
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The largest and most powerful muscle in the human body, responsible for hip extension and maintaining an upright posture. Essential for the Posterior Chain Power routine.
Barbell Hip Thrust
At GymIntermediate
The highest-rated glute hypertrophy exercise.
Bulgarian Split Squat
BodyweightAdvanced
Excellent unilateral glute and quad developer.
Figure-4 Stretch
StretchingBeginner
Cross ankle over knee to stretch deep glutes.
Hamstrings Exercises
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A three-muscle group on the posterior thigh that flexes the knee and extends the hip.
Romanian Deadlift
At GymIntermediate
Maximises hamstring stretch and loading.
Glute-Ham Raise
BodyweightAdvanced
Full hamstring-dominant posterior movement.
Downward Dog
StretchingBeginner
Yoga pose that stretches the entire posterior chain.
Gastrocnemius (Calves) Exercises
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The prominent calf muscle with two heads that forms the bulge below the knee, used for pointing the toes and jumping.
Standing Calf Raise
At HomeBeginner
Basic toe rise for gastrocnemius development.
Leg Press Calf Raise
At GymIntermediate
Uses the machine for a loaded calf raise.
Standing Calf Stretch
StretchingBeginner
Heel off a step to lengthen the calf.
Tibialis Anterior Exercises
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The muscle running down the front of the shin that pulls the foot upward (dorsiflexion), vital for walking and running mechanics. Learn more in our Science of Recovery Guide.
Heel Walk
At HomeBeginner
Walk on heels to activate the tibialis anterior.
Tibialis Stretch
StretchingBeginner
Press top of foot down to stretch the tibialis.
Hip Adductors Exercises
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A group of muscles on the inner thigh that bring the legs together toward the body's midline.
Sumo Squat
At HomeBeginner
Wide-stance squat engaging the adductors.
Butterfly Stretch
StretchingBeginner
Press knees toward floor to stretch adductors.
How to Use the Interactive Muscle Map Exercise Finder
Finding the right exercise for a specific muscle has never been easier. Our interactive muscle map lets you click on muscle to find exercises directly on the human body — instantly see targeted movements with no searching, no guessing. This muscle map with exercises is the ultimate tool for visual learners.
Step 1: Choose Front or Back View
Use the toggle at the top to switch between the anterior (front) view and the posterior (back) view of the human body. The front view shows 9 muscle groups including the chest, abs, biceps, and quads. The back view reveals 9 more including the lats, traps, glutes, and hamstrings — 18 muscle groups in total.
Step 2: Click Any Muscle Group
Hover over the clickable muscle diagram to identify muscles by name. When you click on muscle to find exercises, a panel opens showing every specific movement in our human body exercise map database.
Step 3: Filter by Exercise Type
Use the category tabs to filter exercises by your available equipment and goals:
- At Home — zero or minimal equipment needed.
- At Gym — barbell, dumbbell, cable, and machine exercises.
- Bodyweight — calisthenic movements using only your body.
- Stretching — mobility and flexibility drills for recovery.
Step 4: Watch Video Tutorials
Every exercise includes a difficulty rating and a direct link to video tutorials so you can learn proper form before training.
Why Use a Visual Muscle Map to Find Exercises?
Most exercise databases give you a text list sorted alphabetically. That works if you already know what you're looking for — but it fails when you're staring at your body thinking "what should I train today?" or "what exercise hits this area?" Our body part exercise finder simplifies this process.
An interactive muscle diagram solves this by connecting anatomy to action. You see the muscle, you click it, you get exercises. This muscle group workout finder helps build a stronger mind-muscle connection and ensures you're not neglecting any part of your anatomy exercise guide.
It also helps identify muscle imbalances. If you notice you have 8 exercises saved for chest but only 2 for your upper back, you know exactly what to fix.
Anterior vs. Posterior: Training Both Sides of Your Body
Your body has two major chains of muscles. The anterior vs posterior muscles distinction is critical. The anterior chain runs along the front — chest, abs, quads, hip flexors, and biceps. The posterior chain covers the back — traps, lats, glutes, hamstrings, and calves. Use our exercise finder by muscle group to ensure balanced development.
Most beginners overtrain the front and neglect the back. Use our interactive muscle map to make sure you're hitting both sides equally. A good rule: for every pushing exercise you do, match it with a pulling exercise to complete your muscle map with exercises plan.
How Many Exercises Per Muscle Group Do You Need?
For most people, asking how many exercises per muscle group is ideal leads to the answer: 2 to 4 per session. Our exercise finder by muscle group includes 2–7 movements per muscle across all categories so you can pick the right ones for your equipment and skill level. This is the ultimate body part exercise finder for all fitness levels.
Focus on one compound movement first (like a squat or bench press), then add 1–2 isolation exercises (like a leg extension or chest fly). Finish with a stretching movement for that muscle group to aid recovery.
Frequently Asked Questions
How do I find exercises for a specific muscle?
The simplest way is to click on muscle to find exercises on our interactive muscle map. A panel will open showing all exercises by muscle group, sorted by category. It's the most intuitive muscle group workout finder available.
What muscles are included in the muscle map?
18 total — Front: Deltoid, Pectoralis Major, Rectus Abdominis, Obliques, Biceps, Forearms, Quads, Tibialis Anterior, Hip Adductors. Back: Trapezius, Rhomboids, Lats, Erector Spinae, Triceps, Rear Deltoid, Glutes, Hamstrings, Calves.
Can I use this on my phone?
Yes. The muscle map is fully responsive. On mobile, you can tap any muscle group and the exercise panel will appear effortlessly.
Do I need an account or login?
No. The tool runs entirely in your browser with no sign-up, no tracking, and no data collection. All your fitness exploration stays 100% private.
What's the difference between anterior and posterior muscles?
Anterior muscles are on the front of your body (chest, abs, quads). Posterior muscles are on the back (lats, glutes, hamstrings). Training both is essential for balanced strength and posture.
How often should I train each muscle group?
Most research suggests training each muscle group twice per week for optimal growth. Use this muscle map to plan balanced routines that hit every group systematically.
Are bodyweight exercises effective for building muscle?
Yes. Bodyweight exercises by muscle group like push-ups, pull-ups, and lunges can build significant muscle and real-world strength. Our interactive muscle map with exercises makes it easy to find no-equipment options.
What does the difficulty rating mean?
Each movement in our human body exercise map is rated Beginner, Intermediate, or Advanced. Knowing what exercises work what muscles isn't enough; you must also choose movements that match your current coordination and strength level. Use our anatomy exercise guide to progress safely.