3D exercise guide / Exercise library
● MUSQ · 473 exercises in 3D
Gym exercise list by muscle group
Every exercise in the MUSQ app, sorted by the muscle it trains. 20 have free 3D form guides on this site; the rest are in the app with their 3D lifter, the muscles they work and their form cues.
Chest 53 Back 66 Shoulders 56 Biceps 41 Triceps 10 Forearms 13 Abs 41 Obliques 22 Quads 66 Glutes & hips 32 Hamstrings 42 Calves & shins 31
Chest exercises 53 exercises
Alternating Dumbbell Bench Press Dumbbell · Intermediate Archer Push-Up Bodyweight · Advanced Barbell Bench Press Barbell · Intermediate 3D guide Barbell Floor Press Barbell · Intermediate Barbell Pullover Barbell · Intermediate Cable Chest Press Cable · Beginner Cable Crossover Cable · Intermediate Cable Fly Cable · Intermediate 3D guide Chest Dip Bodyweight · Intermediate Chest Press Machine Machine · Beginner Decline Barbell Bench Press Barbell · Intermediate Decline Cable Fly Cable · Intermediate Decline Cable Press Cable · Intermediate Decline Chest Press Machine Machine · Beginner Decline Push-Up Bodyweight · Intermediate Diamond Push-Up Bodyweight · Intermediate Dumbbell Bench Press Dumbbell · Beginner 3D guide Dumbbell Floor Press Dumbbell · Beginner Dumbbell Fly Dumbbell · Intermediate Dumbbell Pullover Dumbbell · Intermediate Dumbbell Squeeze Press Dumbbell · Beginner High-to-Low Cable Fly Cable · Intermediate Incline Barbell Bench Press Barbell · Intermediate Incline Cable Fly Cable · Intermediate Incline Cable Press Cable · Intermediate Incline Chest Press Machine Machine · Beginner Incline Dumbbell Fly Dumbbell · Intermediate Incline Dumbbell Press Dumbbell · Beginner 3D guide Incline Dumbbell Squeeze Press Dumbbell · Beginner Incline Push-Up Bench · Beginner Iso-Lateral Chest Press Machine · Beginner Landmine Chest Press Landmine · Intermediate Larsen Press Barbell · Advanced Low-to-High Cable Fly Cable · Intermediate Medicine Ball Chest Pass Medicine ball · Beginner Medicine Ball Push-Up Bodyweight · Intermediate Neutral-Grip Dumbbell Press Dumbbell · Beginner Pause Bench Press Barbell · Intermediate Pec Deck Fly Machine · Beginner Plate-Loaded Chest Press Machine · Beginner Plyometric Push-Up Bodyweight · Advanced Push-Up Bodyweight · Beginner 3D guide Reverse-Grip Bench Press Barbell · Advanced Single-Arm Cable Chest Press Cable · Intermediate Single-Arm Cable Fly Cable · Intermediate Single-Arm Dumbbell Bench Press Dumbbell · Intermediate Single-Arm Landmine Press Landmine · Intermediate Smith Machine Bench Press Machine · Beginner Smith Machine Decline Press Machine · Intermediate Smith Machine Incline Press Machine · Beginner Weighted Chest Dip Dip belt · Advanced Wide-Grip Chest Press Machine Machine · Beginner Wide-Grip Push-Up Bodyweight · Beginner
Back exercises 66 exercises
Archer Pull-Up Bodyweight · Advanced Assisted Pull-Up Machine · Beginner Back Extension Bodyweight · Beginner Barbell Bent-Over Row Barbell · Intermediate 3D guide Barbell Shrug Barbell · Beginner Barbell Yates Row Barbell · Intermediate Behind-the-Back Barbell Shrug Barbell · Intermediate Cable Shrug Cable · Beginner Chest-Supported Dumbbell Row Dumbbell · Beginner Chest-Supported Row Machine Machine · Beginner Chin-Up Bodyweight · Intermediate Close-Grip Lat Pulldown Cable · Beginner Close-Grip Seated Cable Row Cable · Beginner Dumbbell Bent-Over Row Dumbbell · Beginner Dumbbell Pullover Row Dumbbell · Intermediate Dumbbell Row Dumbbell · Beginner 3D guide Dumbbell Shrug Dumbbell · Beginner Feet-Elevated Inverted Row Bodyweight · Intermediate Gorilla Row Kettlebell · Intermediate Half-Kneeling Cable Row Cable · Intermediate High Cable Row Cable · Beginner High Row Machine Machine · Beginner Inverted Row Bodyweight · Beginner Iso-Lateral Lat Pulldown Machine · Beginner Iso-Lateral Row Machine Machine · Beginner Kettlebell Row Kettlebell · Beginner Kneeling Lat Pulldown Cable · Intermediate Landmine Row Landmine · Intermediate Lat Pulldown Cable · Beginner 3D guide Low Cable Row Cable · Beginner Machine Lat Pulldown Machine · Beginner Machine Pull-Up Machine · Beginner Machine Pullover Machine · Beginner Machine Seated Row Machine · Beginner Meadows Row Landmine · Advanced Neutral-Grip Chin-Up Bodyweight · Intermediate Neutral-Grip Lat Pulldown Cable · Beginner Neutral-Grip Pull-Up Bodyweight · Intermediate One-Arm Dumbbell Row Dumbbell · Beginner Pendlay Row Barbell · Intermediate Pull-Up Bodyweight · Intermediate 3D guide Renegade Row Dumbbell · Advanced Reverse-Grip Barbell Row Barbell · Intermediate Reverse-Grip Lat Pulldown Cable · Beginner Reverse-Grip T-Bar Row Landmine · Intermediate Rope Lat Pulldown Cable · Intermediate Rowing Machine Rower · Beginner Seal Row Barbell · Intermediate Seated Cable Row Cable · Beginner 3D guide Single-Arm Cable Row Cable · Beginner Single-Arm Landmine Row Landmine · Intermediate Single-Arm Lat Pulldown Cable · Intermediate Single-Arm Machine Row Machine · Beginner Smith Machine Shrug Machine · Beginner Standing Cable Row Cable · Intermediate Straight-Arm Pulldown Cable · Beginner T-Bar Row Barbell · Intermediate Trap Bar Shrug Trap bar · Beginner Underhand Inverted Row Bodyweight · Beginner V-Bar Lat Pulldown Cable · Beginner Weighted Chin-Up Dip belt · Advanced Weighted Pull-Up Dip belt · Advanced Wide-Grip Barbell Row Barbell · Intermediate Wide-Grip Lat Pulldown Cable · Beginner Wide-Grip Pull-Up Bodyweight · Advanced Wide-Grip Seated Cable Row Cable · Beginner
Shoulder exercises 56 exercises
Alternating Dumbbell Front Raise Dumbbell · Beginner Arnold Press Dumbbell · Intermediate Barbell Clean and Jerk Barbell · Advanced Barbell Front Raise Barbell · Beginner Barbell Overhead Press Barbell · Intermediate Barbell Upright Row Barbell · Intermediate Battle Rope Alternating Waves Battle rope · Beginner Battle Rope Slams Battle rope · Beginner Behind-the-Neck Press Barbell · Advanced Cable External Rotation Cable · Beginner Cable Front Raise Cable · Beginner Cable Internal Rotation Cable · Beginner Cable Lateral Raise Cable · Beginner Cable Rear Delt Fly Cable · Intermediate Cable Rear Delt Row Cable · Intermediate Cable Shoulder Press Cable · Intermediate Cable Upright Row Cable · Intermediate Cable Y-Raise Cable · Intermediate Chest-Supported Lateral Raise Dumbbell · Beginner Clean and Press Barbell · Advanced Dumbbell Clean and Press Dumbbell · Intermediate Dumbbell Front Raise Dumbbell · Beginner Dumbbell Lateral Raise Dumbbell · Beginner Dumbbell Push Press Dumbbell · Intermediate Dumbbell Shoulder Press Dumbbell · Beginner Dumbbell Upright Row Dumbbell · Intermediate Face Pull Cable · Beginner Half-Kneeling Landmine Press Landmine · Intermediate Incline Lateral Raise Dumbbell · Intermediate Kettlebell Clean and Press Kettlebell · Intermediate Landmine Shoulder Press Landmine · Beginner Leaning Lateral Raise Dumbbell · Intermediate Lu Raise Dumbbell · Intermediate Machine Lateral Raise Machine · Beginner Machine Rear Delt Row Machine · Beginner Machine Shoulder Press Machine · Beginner Neutral-Grip Dumbbell Shoulder Press Dumbbell · Beginner Plate Front Raise Plate · Beginner Powell Raise Dumbbell · Intermediate Push Jerk Barbell · Advanced Push Press Barbell · Advanced Rear Delt Row Dumbbell · Intermediate Reverse Dumbbell Fly Dumbbell · Beginner Reverse Pec Deck Machine · Beginner Seated Barbell Overhead Press Barbell · Intermediate Seated Dumbbell Lateral Raise Dumbbell · Beginner Seated Dumbbell Press Dumbbell · Beginner Single-Arm Cable Shoulder Press Cable · Intermediate Single-Arm Dumbbell Shoulder Press Dumbbell · Intermediate Smith Machine Shoulder Press Machine · Beginner Smith Machine Upright Row Machine · Intermediate Split Jerk Barbell · Advanced Standing Dumbbell Press Dumbbell · Intermediate Viking Press Landmine · Intermediate Y-Raise Dumbbell · Beginner Z Press Barbell · Advanced
Biceps exercises 41 exercises
21s Curl Barbell · Intermediate Alternating Dumbbell Curl Dumbbell · Beginner Alternating Hammer Curl Dumbbell · Beginner Barbell Curl Barbell · Beginner Barbell Preacher Curl Barbell · Intermediate Bayesian Cable Curl Cable · Intermediate Biceps Curl Dumbbell · Beginner Cable Curl Cable · Beginner Cable Drag Curl Cable · Intermediate Cable Hammer Curl Cable · Beginner Cable Preacher Curl Cable · Beginner Cable Reverse Curl Cable · Beginner Concentration Curl Dumbbell · Beginner Cross-Body Hammer Curl Dumbbell · Beginner Drag Curl Barbell · Intermediate Dumbbell Curl Dumbbell · Beginner Dumbbell Preacher Curl Dumbbell · Beginner Dumbbell Reverse Curl Dumbbell · Beginner Dumbbell Spider Curl Dumbbell · Intermediate EZ Bar Drag Curl EZ bar · Intermediate EZ Bar Spider Curl EZ bar · Intermediate EZ-Bar 21s EZ bar · Intermediate High Cable Curl Cable · Intermediate Incline Dumbbell Curl Dumbbell · Intermediate Incline Hammer Curl Dumbbell · Intermediate Lying Cable Curl Cable · Intermediate Machine Biceps Curl Machine · Beginner Machine Preacher Curl Machine · Beginner Overhead Cable Curl Cable · Intermediate Preacher Curl EZ bar · Beginner Preacher Hammer Curl Dumbbell · Beginner Reverse Curl EZ bar · Beginner Reverse Preacher Curl EZ bar · Intermediate Rope Hammer Curl Cable · Beginner Seated Dumbbell Curl Dumbbell · Beginner Single-Arm Cable Curl Cable · Beginner Single-Arm Machine Curl Machine · Beginner Spider Curl Barbell · Intermediate Strict Curl Barbell · Intermediate Waiter Curl Dumbbell · Beginner Zottman Curl Dumbbell · Intermediate
Triceps exercises 10 exercises
Assisted Dip Machine · Beginner Bench Dip Bodyweight · Beginner Bent-Over Cable Overhead Triceps Extension Cable · Intermediate Close-Grip Bench Press Barbell · Intermediate Dumbbell Overhead Triceps Extension Dumbbell · Beginner Overhead Cable Triceps Extension Cable · Intermediate Rope Pushdown Cable · Beginner Single-Arm Cable Pushdown Cable · Beginner Skull Crusher EZ bar · Intermediate Triceps Pushdown Cable · Beginner
Forearm exercises 13 exercises
Barbell Reverse Wrist Curl Barbell · Beginner Barbell Static Hold Barbell · Beginner Behind-the-Back Wrist Curl Barbell · Intermediate Cable Reverse Wrist Curl Cable · Beginner Cable Wrist Curl Cable · Beginner Dumbbell Reverse Wrist Curl Dumbbell · Beginner Dumbbell Static Hold Dumbbell · Beginner Dumbbell Wrist Curl Dumbbell · Beginner Finger Curl Barbell · Beginner Plate Pinch Hold Plate · Intermediate Towel Grip Hold Towel · Advanced Wrist Curl Dumbbell · Beginner Wrist Roller Wrist roller · Intermediate
Ab exercises 41 exercises
Ab Coaster Crunch Machine · Beginner Ab Wheel Rollout Ab wheel · Advanced Alternating V-Up Bodyweight · Intermediate Bear Crawl Bodyweight · Beginner Bird Dog Bodyweight · Beginner Body Saw Sliders · Advanced Cable Crunch Cable · Intermediate Captain's Chair Leg Raise Bodyweight · Beginner Copenhagen Plank Bench · Advanced Crunch Bodyweight · Beginner Dead Bug Bodyweight · Beginner Decline Crunch Bench · Intermediate Decline Sit-Up Bench · Intermediate Farmer Carry March Dumbbell · Beginner Farmer's Carry Dumbbell · Beginner Flutter Kick Bodyweight · Beginner Hanging Knee Raise Bodyweight · Intermediate Hanging Leg Raise Bodyweight · Advanced Hollow Body Hold Bodyweight · Intermediate Hollow Body Rock Bodyweight · Advanced Lying Leg Raise Bodyweight · Beginner Machine Crunch Machine · Beginner Medicine Ball Slam Medicine ball · Beginner Mountain Climber Bodyweight · Beginner Overhead Carry Dumbbell · Intermediate Plank Bodyweight · Beginner Plank Knee to Elbow Bodyweight · Intermediate Plank Shoulder Tap Bodyweight · Intermediate Reverse Crunch Bodyweight · Beginner RKC Plank Bodyweight · Intermediate Scissor Kick Bodyweight · Beginner Sit-Up Bodyweight · Beginner Stability Ball Crunch Swiss ball · Beginner Stability Ball Rollout Swiss ball · Intermediate Standing Cable Crunch Cable · Intermediate Toe Touch Crunch Bodyweight · Beginner Toe-to-Bar Bodyweight · Advanced V-Up Bodyweight · Advanced Weighted Decline Sit-Up Plate · Advanced Weighted Plank Plate · Intermediate Weighted Sit-Up Plate · Intermediate
Oblique exercises 22 exercises
Bicycle Crunch Bodyweight · Beginner Cable Rotation Cable · Beginner Cable Side Bend Cable · Beginner Cable Wood Chop Cable · Intermediate Cross-Body Crunch Bodyweight · Beginner Dumbbell Side Bend Dumbbell · Beginner Hanging Oblique Knee Raise Bodyweight · Intermediate Kettlebell Windmill Kettlebell · Intermediate Landmine 180 Landmine · Intermediate Landmine Rotation Landmine · Intermediate Medicine Ball Russian Twist Medicine ball · Beginner Oblique Cable Crunch Cable · Intermediate Oblique Crunch Bodyweight · Beginner Pallof Press Cable · Beginner Plank Hip Dip Bodyweight · Intermediate Reverse Cable Wood Chop Cable · Intermediate Russian Twist Medicine ball · Beginner Side Plank Bodyweight · Beginner Side Plank Hip Lift Bodyweight · Intermediate Suitcase Carry Dumbbell · Beginner Suitcase Carry March Dumbbell · Beginner Weighted Russian Twist Plate · Intermediate
Quad exercises 66 exercises
45-Degree Leg Press Machine · Beginner Assisted Pistol Squat Bodyweight · Intermediate Back Squat Barbell · Intermediate 3D guide Barbell Bulgarian Split Squat Barbell · Advanced Barbell Lunge Barbell · Intermediate Barbell Split Squat Barbell · Intermediate Barbell Step-Up Barbell · Intermediate Barbell Sumo Squat Barbell · Intermediate Barbell Thruster Barbell · Intermediate Belt Squat Belt · Beginner Box Jump Plyo box · Intermediate Box Squat Barbell · Intermediate Bulgarian Split Squat Dumbbell · Intermediate 3D guide Cossack Squat Bodyweight · Intermediate Curtsy Lunge Bodyweight · Beginner Cyclist Squat Barbell · Intermediate Dumbbell Lateral Step-Up Dumbbell · Beginner Dumbbell Split Squat Dumbbell · Beginner Dumbbell Sumo Squat Dumbbell · Beginner Dumbbell Thruster Dumbbell · Intermediate Forward Lunge Bodyweight · Beginner Front Squat Barbell · Advanced Front-Foot-Elevated Split Squat Dumbbell · Intermediate Goblet Squat Dumbbell · Beginner 3D guide Hack Squat Machine · Intermediate Hack Squat (Stances) Machine · Intermediate Heel-Elevated Squat Barbell · Intermediate Kettlebell Goblet Squat Kettlebell · Beginner Kettlebell Thruster Kettlebell · Intermediate Landmine Squat Landmine · Beginner Lateral Lunge Bodyweight · Beginner Leg Extension Machine · Beginner 3D guide Leg Press Machine · Beginner 3D guide Lunge Bodyweight · Beginner Narrow-Stance Leg Press Machine · Beginner Overhead Squat Barbell · Advanced Pause Squat Barbell · Intermediate Pendulum Squat Machine · Intermediate Pendulum Squat (Stances) Machine · Intermediate Pistol Squat Bodyweight · Advanced Rear-Foot-Elevated Split Squat Dumbbell · Intermediate Reverse Lunge Dumbbell · Beginner Safety Bar Squat Safety bar · Intermediate Single-Leg Extension Machine · Beginner Single-Leg Press Machine · Intermediate Sissy Squat Bodyweight · Advanced Sled Drag Sled · Beginner Sled Push Sled · Beginner Smith Machine Bulgarian Split Squat Machine · Intermediate Smith Machine Front Squat Machine · Intermediate Smith Machine Reverse Lunge Machine · Beginner Smith Machine Split Squat Machine · Beginner Smith Machine Squat Machine · Beginner Squat Bodyweight · Beginner Squat Jump Bodyweight · Beginner Step-Up Dumbbell · Beginner Step-Up Jump Plyo box · Intermediate Sumo Deadlift Barbell · Advanced Sumo Kettlebell Deadlift Kettlebell · Beginner Trap Bar Deadlift Trap bar · Intermediate V-Squat Machine · Intermediate Vertical Hack Squat Machine · Intermediate Vertical Leg Press Machine · Intermediate Walking Lunge Dumbbell · Beginner 3D guide Wide-Stance Leg Press Machine · Beginner Zercher Squat Barbell · Advanced
Glute and hip exercises 32 exercises
45-Degree Hip Extension Bodyweight · Beginner B-Stance Hip Thrust Dumbbell · Intermediate Banded Glute Bridge Band · Beginner Banded Hip Abduction Band · Beginner Barbell Hip Thrust Barbell · Intermediate 3D guide Bulgarian Split Squat (Lean) Bench · Intermediate Cable Glute Kickback Cable · Beginner Cable Hip Abduction Cable · Beginner Cable Hip Adduction Cable · Beginner Cable Knee-Drive Kickback Cable · Intermediate Cable Pull-Through Cable · Beginner Cable Side Kick Cable · Beginner Clamshell Bodyweight · Beginner Dumbbell Hip Thrust Dumbbell · Beginner Frog Pump Bodyweight · Beginner Glute Bridge Bodyweight · Beginner Hip Abduction Machine Machine · Beginner Hip Abduction Machine (Lean) Machine · Beginner Hip Adduction Machine Machine · Beginner Incline Bench Cable Kickback Cable · Beginner Lunge (Lean) Bodyweight · Beginner Machine Glute Kickback Machine · Beginner Machine Glute Press Machine · Beginner Machine Hip Thrust Machine · Beginner Reverse Hyperextension Machine · Intermediate Side-Lying Hip Abduction Bodyweight · Beginner Single-Leg Glute Bridge Bodyweight · Intermediate Single-Leg Hip Thrust Bench · Intermediate Smith Machine Hip Thrust Machine · Beginner Standing Hinge Kickback Cable · Intermediate Standing Hip Abduction Bodyweight · Beginner Weighted Frog Pump Dumbbell · Beginner
Hamstring exercises 42 exercises
Assisted Nordic Curl Band · Intermediate B-Stance Romanian Deadlift Dumbbell · Intermediate Barbell Power Clean Barbell · Advanced Barbell Single-Leg Romanian Deadlift Barbell · Advanced Block Pull Barbell · Intermediate Cable Romanian Deadlift Cable · Beginner Cable Standing Leg Curl Cable · Beginner Deadlift Barbell · Advanced 3D guide Deficit Deadlift Barbell · Advanced Dumbbell Deadlift Dumbbell · Beginner Dumbbell Hang Clean Dumbbell · Intermediate Dumbbell Lying Leg Curl Dumbbell · Intermediate Dumbbell Romanian Deadlift Dumbbell · Beginner Dumbbell Single-Leg Romanian Deadlift Dumbbell · Intermediate Dumbbell Snatch Dumbbell · Intermediate Glute-Ham Raise Machine · Advanced Good Morning Barbell · Intermediate Hang Clean Barbell · Advanced Kettlebell Clean Kettlebell · Intermediate Kettlebell Deadlift Kettlebell · Beginner Kettlebell Romanian Deadlift Kettlebell · Beginner Kettlebell Snatch Kettlebell · Advanced Kettlebell Swing Kettlebell · Intermediate Kneeling Leg Curl Machine · Beginner Lying Leg Curl Machine · Beginner 3D guide Nordic Hamstring Curl Bodyweight · Advanced Power Snatch Barbell · Advanced Rack Pull Barbell · Intermediate Romanian Deadlift Barbell · Intermediate 3D guide Seated Good Morning Barbell · Intermediate Seated Leg Curl Machine · Beginner Single-Leg Back Extension Bodyweight · Intermediate Single-Leg Curl Machine · Beginner Single-Leg Romanian Deadlift Bodyweight · Intermediate Single-Leg Sliding Curl Sliders · Advanced Sliding Leg Curl Sliders · Intermediate Smith Machine Good Morning Machine · Intermediate Smith Machine Romanian Deadlift Machine · Beginner Snatch-Grip Deadlift Barbell · Advanced Standing Leg Curl Machine · Beginner Stiff-Leg Deadlift Barbell · Intermediate Swiss Ball Leg Curl Swiss ball · Intermediate
Calf and shin exercises 31 exercises
Banded Dorsiflexion Band · Beginner Banded Plantar Flexion Band · Beginner Barbell Seated Calf Raise Barbell · Intermediate Barbell Standing Calf Raise Barbell · Beginner Bent-Knee Calf Raise Bodyweight · Beginner Bodyweight Standing Calf Raise Bodyweight · Beginner Calf Press Machine Machine · Beginner Calf Raise Hold Bodyweight · Beginner Calf Raise Pulse Bodyweight · Beginner Donkey Calf Raise Bodyweight · Intermediate Dumbbell Seated Calf Raise Dumbbell · Beginner Dumbbell Standing Calf Raise Dumbbell · Beginner Elevated Calf Raise Bodyweight · Beginner Farmer's Walk on Toes Dumbbell · Intermediate Hack Squat Calf Raise Machine · Beginner Horizontal Leg Press Calf Raise Machine · Beginner Jump Rope Jump rope · Beginner Leg Press Calf Raise Machine · Beginner Machine Donkey Calf Raise Machine · Beginner Machine Tibialis Raise Machine · Beginner Seated Calf Raise Machine · Beginner Single-Leg Calf Raise Dumbbell · Intermediate Single-Leg Dumbbell Calf Raise Dumbbell · Intermediate Single-Leg Machine Calf Raise Machine · Intermediate Single-Leg Seated Calf Raise Dumbbell · Beginner Single-Leg Tibialis Raise Bodyweight · Intermediate Smith Machine Calf Raise Machine · Beginner Smith Machine Seated Calf Raise Machine · Beginner Standing Calf Raise Machine · Beginner Tibialis Raise Bodyweight · Beginner Wall Tibialis Raise Bodyweight · Beginner
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All 473 exercises, in 3D, in your pocket
Nearly 500 exercises in 3D, x-ray set-up demos, stretching and a plan built around the days you train. MUSQ is coming soon to iPhone.
