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EXERCISE GUIDE

Exercise guides

Find your next exercise by body area or equipment.
Check movement illustrations, muscles, technique cues and PDFs.
Published form guide videos are also available.

53EXERCISES

53 of 53 exercises

45-Degree Leg Press movement illustration

QuadsMachines

45-Degree Leg Press

Main: Quadriceps · Gluteus maximus

Back Extension movement illustration

Back Extension movement illustration

Lower backBodyweight · Bench

Back Extension

Main: Erector spinae (mainly isometric support of the spine)

Barbell Back Squat movement illustration

QuadsBarbell

Barbell Back Squat

Main: Quadriceps · Gluteus maximus

Barbell Bench Press movement illustration

Barbell Bench Press movement illustration

ChestBarbell · Bench

Barbell Bench Press

Main: Pectoralis major

Barbell Curl movement illustration

BicepsBarbell

Barbell Curl

Main: Biceps brachii (both heads)

Barbell Deadlift movement illustration

Lower backBarbell

Barbell Deadlift

Main: Gluteus maximus · Quadriceps

Barbell Hip Thrust movement illustration

Barbell Hip Thrust movement illustration

GlutesBarbell · Bench

Barbell Hip Thrust

Main: Gluteus maximus

Bent-Over Barbell Row movement illustration

Bent-Over Barbell Row movement illustration

Upper backBarbell

Bent-Over Barbell Row

Main: Latissimus dorsi · Middle trapezius and rhomboids

Bodyweight Bulgarian Split Squat movement illustration

GlutesBodyweight · Bench

Bodyweight Bulgarian Split Squat

Main: Gluteus maximus · Quadriceps

Bodyweight Calf Raise movement illustration

Bodyweight Calf Raise movement illustration

CalvesBodyweight

Bodyweight Calf Raise

Main: Gastrocnemius · Soleus

Bodyweight Forward Lunge movement illustration

QuadsBodyweight

Bodyweight Forward Lunge

Main: Quadriceps · Gluteus maximus

Bodyweight Reverse Lunge movement illustration

Bodyweight Reverse Lunge movement illustration

QuadsBodyweight

Bodyweight Reverse Lunge

Main: Quadriceps · Gluteus maximus

Bodyweight Split Squat movement illustration

QuadsBodyweight

Bodyweight Split Squat

Main: Quadriceps · Gluteus maximus

Bodyweight Squat movement illustration

Bodyweight Squat movement illustration

QuadsBodyweight

Bodyweight Squat

Main: Quadriceps · Gluteus maximus

Cable Crossover movement illustration

Cable Crossover movement illustration

ChestCable

Cable Crossover

Main: Pectoralis major

Cable Triceps Pushdown movement illustration

Cable Triceps Pushdown movement illustration

TricepsCable

Cable Triceps Pushdown

Main: Triceps brachii: long, lateral and medial heads

Crunch movement illustration

AbsBodyweight

Crunch

Main: Rectus abdominis

Dips movement illustration

Dips movement illustration

TricepsBodyweight

Dips

Main: Triceps brachii · Pectoralis major

Dumbbell Bench Press movement illustration

Dumbbell Bench Press movement illustration

ChestDumbbells · Bench

Dumbbell Bench Press

Main: Pectoralis major

Dumbbell Bent-over Row movement illustration

Dumbbell Bent-over Row movement illustration

Upper backDumbbell

Dumbbell Bent-over Row

Main: Latissimus dorsi · Rhomboids and middle trapezius

Dumbbell Concentration Curl movement illustration

Dumbbell Concentration Curl movement illustration

BicepsDumbbells · Bench

Dumbbell Concentration Curl

Main: Biceps brachii

Dumbbell Curl movement illustration

BicepsDumbbells

Dumbbell Curl

Main: Biceps brachii

Dumbbell Fly movement illustration

ChestDumbbell · Bench

Dumbbell Fly

Main: Pectoralis major

Dumbbell Front Raise movement illustration

ShouldersDumbbells

Dumbbell Front Raise

Main: Anterior deltoid

Dumbbell Lateral Raise movement illustration

ShouldersDumbbells

Dumbbell Lateral Raise

Main: Middle (lateral) deltoid

Dumbbell Rear Raise movement illustration

Dumbbell Rear Raise movement illustration

ShouldersDumbbell

Dumbbell Rear Raise

Main: Posterior deltoids

Dumbbell Shrug movement illustration

TrapsDumbbells

Dumbbell Shrug

Main: Upper trapezius

Glute Bridge movement illustration

Glute Bridge movement illustration

GlutesBodyweight

Glute Bridge

Main: Gluteus maximus

Goblet Squat movement illustration

QuadsDumbbells

Goblet Squat

Main: Quadriceps · Gluteus maximus

Hammer Curl movement illustration

Hammer Curl movement illustration

BicepsDumbbells

Hammer Curl

Main: Brachialis · Biceps brachii · Brachioradialis

Incline Barbell Bench Press movement illustration

ChestBarbell · Bench

Incline Barbell Bench Press

Main: Pectoralis major, with emphasis on the clavicular region

Incline Dumbbell Bench Press movement illustration

ChestDumbbells · Bench

Incline Dumbbell Bench Press

Main: Pectoralis major, including the clavicular region

Lat Pulldown movement illustration

Lat Pulldown movement illustration

Upper backMachines · Cable

Lat Pulldown

Main: Latissimus dorsi

Leg Press movement illustration

Leg Press movement illustration

QuadsMachine

Leg Press

Main: Quadriceps · Gluteus maximus

Lying Leg Curl movement illustration

Lying Leg Curl movement illustration

HamstringsMachine

Lying Leg Curl

Main: Hamstrings: biceps femoris, semitendinosus and semimembranosus

Lying Leg Raise movement illustration

AbsBodyweight

Lying Leg Raise

Main: Hip flexors, especially iliopsoas

One-Arm Dumbbell Row movement illustration

Upper backDumbbells · Bench

One-Arm Dumbbell Row

Main: Latissimus dorsi · Rhomboids and middle trapezius

Pec Deck movement illustration

Pec Deck movement illustration

ChestMachine

Pec Deck

Main: Pectoralis major

Pull-Up movement illustration

Pull-Up movement illustration

Upper backBodyweight · Pull-up bar

Pull-Up

Main: Latissimus dorsi · Upper back, including rhomboids and trapezius

Push-Up movement illustration

ChestBodyweight

Push-Up

Main: Pectoralis major · Triceps brachii

Reverse Crunch movement illustration

AbsBodyweight

Reverse Crunch

Main: Rectus abdominis

Romanian Deadlift movement illustration

Romanian Deadlift movement illustration

HamstringsBarbell

Romanian Deadlift

Main: Hamstrings · Gluteus maximus

Rope Pushdown movement illustration

Rope Pushdown movement illustration

TricepsCable

Rope Pushdown

Main: Triceps brachii

Seated Cable Row movement illustration

Seated Cable Row movement illustration

Upper backCable · Machines

Seated Cable Row

Main: Latissimus dorsi · Rhomboids and middle trapezius

Seated Dumbbell Curl movement illustration

Seated Dumbbell Curl movement illustration

BicepsDumbbell · Bench

Seated Dumbbell Curl

Main: Biceps brachii

Seated Dumbbell Shoulder Press movement illustration

Seated Dumbbell Shoulder Press movement illustration

ShouldersDumbbells · Bench

Seated Dumbbell Shoulder Press

Main: Anterior and middle deltoids

Seated Leg Curl movement illustration

Seated Leg Curl movement illustration

HamstringsMachines

Seated Leg Curl

Main: Hamstrings: biceps femoris, semitendinosus and semimembranosus

Seated Leg Extension movement illustration

Seated Leg Extension movement illustration

QuadsMachines

Seated Leg Extension

Main: Quadriceps: rectus femoris, vastus lateralis, vastus medialis and vastus intermedius

Seated Machine Chest Press movement illustration

Seated Machine Chest Press movement illustration

ChestMachines

Seated Machine Chest Press

Main: Pectoralis major

Sit-up movement illustration

AbsBodyweight

Sit-up

Main: Rectus abdominis · Hip flexors

Standing Barbell Overhead Press movement illustration

Standing Barbell Overhead Press movement illustration

ShouldersBarbell

Standing Barbell Overhead Press

Main: Anterior and middle deltoids

Standing Dumbbell Shoulder Press movement illustration

Standing Dumbbell Shoulder Press movement illustration

ShouldersDumbbell

Standing Dumbbell Shoulder Press

Main: Deltoids, mainly anterior and middle portions

Standing Machine Calf Raise movement illustration

Standing Machine Calf Raise movement illustration

CalvesMachines

Standing Machine Calf Raise

Main: Gastrocnemius · Soleus

These guides summarize the Last Rep Pro exercise PDFs. Use the English PDF, illustrations and video together to review your form.