KINFITOpen the appπ Exercise library
128 exercises, from no-equipment moves for beginners to barbell lifts. Each has simple steps and a form tip.
Chest
- Bench Press (Barbell)
Chest, Triceps, Shoulders - Cable Fly
Chest - Chest Press (machine)
Chest, Triceps - Close-Grip Bench Press
Triceps, Chest - Diamond Push-Ups
Triceps, Chest - Dumbbell Bench Press
Chest, Triceps - Dumbbell Floor Press
Chest, Triceps - Dumbbell Fly
Chest - Dumbbell Pullover
Chest, Back - Incline Push-Ups
Chest, Arms - Knee Push-Ups
Chest, Arms - Parallel Bar Dips
Chest, Triceps - Push-Ups
Chest, Arms, Core - Wall Push-Ups
Chest, Arms - Wide Push-Ups
Chest, Shoulders
Back
- Assisted Pull-Ups
Back, Biceps - Backpack Deadlifts
Hamstrings, Glutes, Back - Backpack Rows
Back, Arms - Barbell Rows
Back, Biceps - Bird Dog
Core, Back - Chin-Ups
Back, Biceps - Dumbbell Pullover
Chest, Back - Dumbbell Romanian Deadlift
Hamstrings, Glutes, Back - Inverted Rows
Back, Biceps - Lat Pulldowns
Back, Biceps - One-Arm Dumbbell Row
Back, Biceps - Pendlay Row (Barbell)
Back, Biceps - Pull-Ups
Back, Biceps - Renegade Rows
Back, Core - Romanian Deadlift (Barbell)
Hamstrings, Glutes, Back - Seated Cable Rows
Back, Biceps - Straight-Arm Pulldown
Back - Sumo Deadlift (Barbell)
Glutes, Legs, Back - Superman
Back, Glutes - Weighted Pull-Ups
Back, Biceps
Shoulders
- Arnold Press
Shoulders - Backpack Overhead Press
Shoulders, Triceps - Bench Press (Barbell)
Chest, Triceps, Shoulders - Cable Lateral Raise
Shoulders - Dumbbell Shoulder Press
Shoulders, Triceps - Dumbbell Thrusters
Whole body, Shoulders, Legs - Farmer's Carry
Grip, Core, Shoulders - Front Raises
Shoulders - Incline Bench Press (Barbell)
Upper Chest, Shoulders - Incline Dumbbell Press
Upper Chest, Shoulders - Lateral Raises
Shoulders - Mountain Climbers
Core, Shoulders, Heart - Overhead Press (Barbell)
Shoulders, Triceps, Core - Pike Push-Ups
Shoulders, Triceps - Plank Shoulder Taps
Shoulders, Core - Push Press (Barbell)
Shoulders, Legs, Triceps - Shadow Boxing
Heart, Shoulders - Shoulder Press (machine)
Shoulders, Triceps - Wide Push-Ups
Chest, Shoulders
Arms
- Assisted Pull-Ups
Back, Biceps - Backpack Curls
Biceps - Backpack Overhead Press
Shoulders, Triceps - Backpack Rows
Back, Arms - Barbell Curls
Biceps - Barbell Rows
Back, Biceps - Barbell Shrugs
Upper back, Forearms - Bench Press (Barbell)
Chest, Triceps, Shoulders - Bicep Curls
Biceps - Cable Bicep Curls
Biceps - Chair Dips
Triceps - Chest Press (machine)
Chest, Triceps - Chin-Ups
Back, Biceps - Close-Grip Bench Press
Triceps, Chest - Concentration Curls
Biceps - Diamond Push-Ups
Triceps, Chest - Dumbbell Bench Press
Chest, Triceps - Dumbbell Floor Press
Chest, Triceps - Dumbbell Shoulder Press
Shoulders, Triceps - Dumbbell Shrugs
Upper back, Forearms - Dumbbell Skull Crushers
Triceps - EZ-Bar Bicep Curls
Biceps, Forearms - EZ-Bar Skull Crushers
Triceps - Hammer Curls
Biceps, Forearms - Incline Push-Ups
Chest, Arms - Inverted Rows
Back, Biceps - Knee Push-Ups
Chest, Arms - Lat Pulldowns
Back, Biceps - One-Arm Dumbbell Row
Back, Biceps - Overhead Cable Tricep Extension
Triceps - Overhead Press (Barbell)
Shoulders, Triceps, Core - Overhead Tricep Extension
Triceps - Parallel Bar Dips
Chest, Triceps - Pendlay Row (Barbell)
Back, Biceps - Pike Push-Ups
Shoulders, Triceps - Pull-Ups
Back, Biceps - Push Press (Barbell)
Shoulders, Legs, Triceps - Push-Ups
Chest, Arms, Core - Seated Cable Rows
Back, Biceps - Shoulder Press (machine)
Shoulders, Triceps - Tricep Pushdowns
Triceps - Wall Push-Ups
Chest, Arms - Weighted Pull-Ups
Back, Biceps
Core
- Ab Wheel Rollouts
Core - Back Squat (Barbell)
Legs, Glutes, Core - Bear Crawl
Whole body, Core - Bicycle Crunches
Abs, Obliques - Bird Dog
Core, Back - Cable Crunch
Abs - Cable Woodchop
Obliques, Core - Crunches
Abs - Dead Bug
Core - Farmer's Carry
Grip, Core, Shoulders - Flutter Kicks
Core, Hip flexors - Front Squat (Barbell)
Quads, Core, Glutes - Goblet Squats
Legs, Glutes, Core - Hanging Knee Raises
Core - Hanging Leg Raises
Core - Hollow Hold
Core - Mountain Climbers
Core, Shoulders, Heart - Overhead Press (Barbell)
Shoulders, Triceps, Core - Pallof Press
Core, Obliques - Plank
Core - Plank Jacks
Core, Heart - Plank Shoulder Taps
Shoulders, Core - Push-Ups
Chest, Arms, Core - Renegade Rows
Back, Core - Reverse Crunches
Abs - Russian Twists
Core, Obliques - Side Plank
Core - Weighted Decline Sit-Ups
Abs
Legs
- Back Squat (Barbell)
Legs, Glutes, Core - Backpack Deadlifts
Hamstrings, Glutes, Back - Backpack Squats
Legs, Glutes - Barbell Hip Thrust
Glutes, Hamstrings - Barbell Reverse Lunge
Legs, Glutes - Bodyweight Squats
Legs, Glutes - Bulgarian Split Squats
Legs, Glutes - Butt Kicks
Legs, Heart - Cable Pull-Through
Glutes, Hamstrings - Calf Raises
Calves - Calf Raises
Calves - Curtsy Lunges
Glutes, Legs - Deadlift (Barbell)
Whole back side, Legs, Grip - Dumbbell Lunges
Legs, Glutes - Dumbbell Romanian Deadlift
Hamstrings, Glutes, Back - Dumbbell Step-Ups
Legs, Glutes - Dumbbell Thrusters
Whole body, Shoulders, Legs - Front Squat (Barbell)
Quads, Core, Glutes - Glute Bridges
Glutes, Hamstrings - Goblet Squats
Legs, Glutes, Core - Good Morning (Barbell)
Hamstrings, Lower back, Glutes - High Knees
Legs, Heart - Hip Thrusts
Glutes, Hamstrings - Inchworms
Whole body, Hamstrings - Jump Rope
Heart, Calves - Jump Squats
Legs, Heart - Lateral Shuffle
Legs, Agility - Leg Curl (machine)
Hamstrings - Leg Extensions
Quads - Leg Press
Legs, Glutes - Nordic Curls (assisted)
Hamstrings - Push Press (Barbell)
Shoulders, Legs, Triceps - Reverse Lunges
Legs, Glutes - Romanian Deadlift (Barbell)
Hamstrings, Glutes, Back - Side Lunges
Legs, Glutes - Single-Leg Glute Bridge
Glutes, Hamstrings - Skater Jumps
Legs, Heart - Split Squats
Legs, Glutes - Step-Ups
Legs, Glutes - Sumo Deadlift (Barbell)
Glutes, Legs, Back - Sumo Squats
Legs, Glutes - Walking Lunges
Legs, Glutes - Wall Sit
Legs
Glutes
- Back Squat (Barbell)
Legs, Glutes, Core - Backpack Deadlifts
Hamstrings, Glutes, Back - Backpack Squats
Legs, Glutes - Barbell Hip Thrust
Glutes, Hamstrings - Barbell Reverse Lunge
Legs, Glutes - Bodyweight Squats
Legs, Glutes - Bulgarian Split Squats
Legs, Glutes - Cable Glute Kickback
Glutes - Cable Pull-Through
Glutes, Hamstrings - Curtsy Lunges
Glutes, Legs - Donkey Kicks
Glutes - Dumbbell Lunges
Legs, Glutes - Dumbbell Romanian Deadlift
Hamstrings, Glutes, Back - Dumbbell Step-Ups
Legs, Glutes - Fire Hydrants
Glutes - Front Squat (Barbell)
Quads, Core, Glutes - Glute Bridges
Glutes, Hamstrings - Goblet Squats
Legs, Glutes, Core - Good Morning (Barbell)
Hamstrings, Lower back, Glutes - Hip Thrusts
Glutes, Hamstrings - Leg Press
Legs, Glutes - Reverse Lunges
Legs, Glutes - Romanian Deadlift (Barbell)
Hamstrings, Glutes, Back - Side Lunges
Legs, Glutes - Single-Leg Glute Bridge
Glutes, Hamstrings - Split Squats
Legs, Glutes - Step-Ups
Legs, Glutes - Sumo Deadlift (Barbell)
Glutes, Legs, Back - Sumo Squats
Legs, Glutes - Superman
Back, Glutes - Walking Lunges
Legs, Glutes
Heart
- Bear Crawl
Whole body, Core - Burpees
Whole body, Heart - Butt Kicks
Legs, Heart - Deadlift (Barbell)
Whole back side, Legs, Grip - Dumbbell Thrusters
Whole body, Shoulders, Legs - High Knees
Legs, Heart - Inchworms
Whole body, Hamstrings - Jump Rope
Heart, Calves - Jump Squats
Legs, Heart - Jumping Jacks
Whole body, Heart - Mountain Climbers
Core, Shoulders, Heart - Plank Jacks
Core, Heart - Shadow Boxing
Heart, Shoulders - Skater Jumps
Legs, Heart
Home gym versions
- Leg Press (Smith machine plate)
- Cable Leg Extension
- Lat Pulldown (functional trainer)
- Seated Row (functional trainer)
- Smith Machine Calf Raise
- Dumbbell Calf Raise
- Bench Press (Smith machine)
- Cable Chest Press
- Incline Press (Smith machine)
- Squat (Smith machine)
- Seated Shoulder Press (Smith machine)
- Romanian Deadlift (Smith machine)
- Bent-Over Row (Smith machine)
- EZ Bar Curls
- Cable Curls
- Hip Thrust (Smith machine)