Exercises
Exercises by equipment
Every exercise you can do with what you have, with a demo video and the how-to, and example sessions that open in RIRLift with the sets, reps, rest and RIR filled in.
By equipment
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Barbell exercises: the 18 lifts worth learning, and how to put them together
The 18 barbell exercises worth learning, grouped by squat, hinge, press, row and arms, with form steps, demo videos and three sessions that import in one tap.
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Bodyweight exercises: the 18 that build muscle, by muscle group
18 bodyweight exercises that build muscle, grouped by push, pull, legs and core, with how-tos and sessions for a bare floor, a pull-up bar, or harder variants.
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Dumbbell exercises for every muscle, and how to put them together
The 18 dumbbell exercises worth learning, grouped by chest, back, shoulders, arms, legs and core, with steps, cues, swaps and three sessions you can copy.
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Kettlebell exercises, grouped by what they train, with sessions for the bells you own
18 kettlebell exercises grouped by swing, squat, press, row and get-up, with steps, cues and three one-tap sessions for one bell, a heavier bell or a pair.
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Resistance band exercises for every muscle, with the bands you own
17 resistance band exercises with video, grouped by muscle, plus three sessions to copy: a loop band set, handled bands and a door anchor, or bands in the gym.
By muscle and equipment
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Back exercises with dumbbells: lats, upper back, traps and lower back
The 14 best back exercises with dumbbells, grouped by lats, upper back, traps and lower back, with steps and video. Three ready sessions, bench or no bench.
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Chest exercises with dumbbells, with or without a bench
14 chest exercises with dumbbells, grouped by upper chest, presses, flies and floor-only moves, with three sessions to copy: no bench, a bench, or a gym add-on.
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Leg exercises with dumbbells: quads, hamstrings, glutes and calves
The 15 best leg exercises with dumbbells for quads, hamstrings, glutes and calves, with steps, cues and a demo each, plus 3 sessions that open in the app.
Looking for a full program?
The workout plans are complete programs for a muscle, a goal or a situation, built from the same exercises.