Exercise Library

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

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

Log every exercise in SteelRep

Automatic progression, rest timers, and set-by-set logging for all 83 exercises.

Download on the App Store

Available on iOS