3D Workouts
Each lift is animated in 3D. Drag to see it from any angle, slow it down, and watch which muscles do the work.
Barbell Bench Press
The classic chest builder. Lying on a flat bench, you lower a barbell to your lower chest with your elbows tucked, then press it back up over your shoulders.
View in 3D →Dumbbell Bench Press
A flat-bench chest press with a dumbbell in each hand. Each arm works on its own, and the hands can travel a little further than with a barbell.
View in 3D →Incline Dumbbell Press
A chest press on a bench set to a low incline, which shifts more of the work to the upper chest and front of the shoulders.
View in 3D →Push-Up
The classic bodyweight chest exercise. Holding your body in one straight line, you lower your chest toward the floor and push back up.
View in 3D →Dumbbell Fly
A chest isolation move on a flat bench. With a slight, fixed bend in your elbows, you open your arms in a wide arc and hug the dumbbells back together over your chest.
View in 3D →Cable Crossover
A cable chest fly. Standing between two high pulleys, you sweep the handles down and together in front of your hips in a wide hugging arc.
View in 3D →Parallel Bar Dip
A bodyweight push for the chest and triceps. Supported on two bars, you lower your body by bending your elbows, then press back up to straight arms.
View in 3D →Pull-Up
The classic bodyweight back exercise. Hanging from a bar with an overhand grip, you pull your chin up over the bar and lower yourself back down.
View in 3D →Barbell Bent-Over Row
A heavy compound pull for the whole upper back. Hinged forward with a flat back, you row a barbell from arm's length up to your lower ribs.
View in 3D →One-Arm Dumbbell Row
A single-arm back exercise braced on a bench. With your torso flat, you row a dumbbell from arm's length up beside your waist.
View in 3D →Inverted Row
A bodyweight row under a bar set at about waist height. Holding your body straight like a plank, you pull your chest up to the bar.
View in 3D →Lat Pulldown
A cable machine pull that trains the same muscles as a pull-up. Seated with your thighs braced, you pull a wide bar down to your upper chest.
View in 3D →Seated Cable Row
A seated cable pull for the middle of the back. With your feet braced and torso tall, you row a close-grip handle to your stomach.
View in 3D →Shoulders
Barbell Overhead Press
The standing strength test for the shoulders. You press a barbell from the front of your shoulders to straight arms overhead, moving your head out of the way as it passes.
View in 3D →Resistance Band Pull-Apart
A simple upper-back and rear-shoulder exercise. Holding a band at arm's length, you pull it apart until it touches your chest.
View in 3D →Biceps
All biceps exercises →Dumbbell Biceps Curl
The classic arm builder. Standing tall with your elbows at your sides, you bend at the elbow to lift the dumbbells toward your shoulders.
View in 3D →EZ-Bar Curl
A biceps curl with an angled bar. The EZ bar's bends put your wrists in a more natural, half-turned position than a straight barbell.
View in 3D →Triceps
All triceps exercises →Dumbbell Triceps Kickback
A single-arm isolation move for the triceps. With your upper arm pinned alongside your torso, you straighten the elbow against the dumbbell's weight.
View in 3D →Cable Triceps Rope Pushdown
A cable isolation move for the triceps. With your elbows pinned at your sides, you press a rope down until your arms are straight and spread the ends apart.
View in 3D →Barbell Back Squat
A foundational lower-body lift. With a barbell across your upper back, you sit your hips down between your heels and stand back up.
View in 3D →Kettlebell Goblet Squat
A beginner-friendly squat. Holding a kettlebell at your chest keeps your torso upright and makes it easier to sit deep between your heels.
View in 3D →Romanian Deadlift
A hip hinge for the hamstrings and glutes. With soft knees and a flat back, you push your hips back and lower a barbell down your thighs to about knee height.
View in 3D →Barbell Deadlift
The classic full-body pull. With a flat back and the bar against your shins, you stand up with a loaded barbell from the floor, driving through your legs and hips.
View in 3D →Dumbbell Lunge
A split-stance leg exercise for the quads and glutes. Holding dumbbells at your sides, you lower your back knee toward the floor and drive back up through your front foot. This is the stationary version, with your feet planted.
View in 3D →Standing Calf Raise
A simple bodyweight move for the calves. Standing tall, you rise up onto the balls of your feet as high as you can, then lower your heels slowly back to the floor.
View in 3D →Core
Forearm Plank
A core hold. Resting on your forearms and toes, you keep your body in one straight line from head to heels for as long as you can hold good form.
View in 3D →