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Exercise Library

109 exercises with proper-form guides, demo videos, target muscles and alternatives, all free, and all trackable in the Mariposas app.

By muscle group

BackChestShouldersArmsLegsCoreCardioFull Body

By equipment

BarbellDumbbellCableMachineBodyweight

All exercises

Barbell Bench Press

Barbell · Compound

Incline Bench Press

Barbell · Compound

Decline Bench Press

Barbell · Compound

Dumbbell Bench Press

Dumbbell · Compound

Incline Dumbbell Press

Dumbbell · Compound

Dumbbell Chest Fly

Dumbbell · Isolation

Cable Crossover

Cable · Isolation

Push-Up

Bodyweight · Compound

Machine Chest Press

Machine · Compound

Pec Deck

Machine · Isolation

Lat Pulldown

Cable · Compound

Seated Cable Row

Cable · Compound

Barbell Row

Barbell · Compound

Pull-Up

Bodyweight · Compound

T-Bar Row

Barbell · Compound

Face Pull

Cable · Isolation

Dumbbell Row

Dumbbell · Compound

Cable Pullover

Cable · Isolation

Machine Row

Machine · Compound

Rear Delt Fly

Dumbbell · Isolation

Overhead Press

Barbell · Compound

Dumbbell Shoulder Press

Dumbbell · Compound

Lateral Raise

Dumbbell · Isolation

Front Raise

Dumbbell · Isolation

Cable Lateral Raise

Cable · Isolation

Barbell Shrugs

Barbell · Isolation

Dumbbell Shrugs

Dumbbell · Isolation

Arnold Press

Dumbbell · Compound

Machine Shoulder Press

Machine · Compound

Upright Row

Barbell · Compound

Barbell Curl

Barbell · Isolation

Dumbbell Curl

Dumbbell · Isolation

Hammer Curl

Dumbbell · Isolation

Cable Curl

Cable · Isolation

Preacher Curl

Barbell · Isolation

Incline Dumbbell Curl

Dumbbell · Isolation

Tricep Pushdown

Cable · Isolation

Skull Crusher

Barbell · Isolation

Overhead Tricep Extension

Dumbbell · Isolation

Dips

Bodyweight · Compound

Concentration Curl

Dumbbell · Isolation

Barbell Squat

Barbell · Compound

Front Squat

Barbell · Compound

Deadlift

Barbell · Compound

Romanian Deadlift

Barbell · Compound

Leg Press

Machine · Compound

Leg Curl

Machine · Isolation

Leg Extension

Machine · Isolation

Calf Raise

Bodyweight · Isolation

Lunge

Dumbbell · Compound

Bulgarian Split Squat

Dumbbell · Compound

Hip Thrust

Barbell · Compound

Goblet Squat

Dumbbell · Compound

Hack Squat

Machine · Compound

Sumo Deadlift

Barbell · Compound

Plank

Bodyweight · Isolation

Crunch

Bodyweight · Isolation

Russian Twist

Bodyweight · Isolation

Hanging Leg Raise

Bodyweight · Isolation

Ab Wheel Rollout

Bodyweight · Isolation

Cable Crunch

Cable · Isolation

Side Plank

Bodyweight · Isolation

Mountain Climbers

Bodyweight · Compound

Running

Bodyweight · Compound

Cycling

Machine · Compound

Rowing

Machine · Compound

Jump Rope

Bodyweight · Compound

Burpees

Bodyweight · Compound

Jump Squat

Bodyweight · Compound

High Knees

Bodyweight · Compound

Stair Climber

Machine · Compound

Clean & Jerk

Barbell · Compound

Snatch

Barbell · Compound

Thruster

Barbell · Compound

Turkish Get-Up

Kettlebell · Compound

Kettlebell Swing

Kettlebell · Compound

Man Maker

Dumbbell · Compound

Close-Grip Bench Press

Barbell · Compound

EZ-Bar Curl

Barbell · Isolation

Cable Tricep Kickback

Cable · Isolation

Spider Curl

Dumbbell · Isolation

Chest-Supported Row

Dumbbell · Compound

Reverse Pec Deck

Machine · Isolation

Seated Calf Raise

Machine · Isolation

Good Morning

Barbell · Compound

Walking Lunge

Dumbbell · Compound

Nordic Curl

Bodyweight · Isolation

Belt Squat

Machine · Compound

Sissy Squat

Bodyweight · Isolation

Pendulum Squat

Machine · Compound

Pallof Press

Cable · Isolation

Dead Bug

Bodyweight · Isolation

Cable Woodchop

Cable · Compound

Decline Sit-Up

Bodyweight · Isolation

Lying Leg Raise

Bodyweight · Isolation

Power Clean

Barbell · Compound

Farmer's Carry

Dumbbell · Compound

Bicycle Crunch

Bodyweight · Isolation

V-Up

Bodyweight · Isolation

Hollow Body Hold

Bodyweight · Isolation

Superman

Bodyweight · Isolation

Jumping Jacks

Bodyweight · Compound

Flutter Kicks

Bodyweight · Isolation

Bird Dog

Bodyweight · Isolation

Glute Bridge

Bodyweight · Isolation

Bodyweight Squat

Bodyweight · Compound

Box Jump

Bodyweight · Compound

Inchworm

Bodyweight · Compound

Knee Tuck

Bodyweight · Isolation
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