234 CANONICAL EXERCISES · 17 MUSCLES

Exercise Biomechanics, Strength Standards & Volume Directory

Every movement mapped to 17 fractional muscle coefficients (1.0× primary / 0.5× synergist), Wathan Reps × RPE percentages, and bilingual Strong/Hevy CSV import aliases.

Barbell
Barbell Triceps Extension
Barbell Triceps Extension
Primary: Triceps Brachii
Barbell
Bench Press
Développé Couché
Primary: Chest
Dumbbell
Bulgarian Split Squat
Bulgarian Split Squat
Primary: Quadriceps, Glutes
Barbell
Deadlift
Soulevé de terre
Primary: Hamstrings, Glutes, Lower Back
Dumbbell
Dumbbell Skullcrusher
Dumbbell Skullcrusher
Primary: Triceps Brachii
Dumbbell
Dumbbell Triceps extension
Extension triceps aux haltères
Primary: Triceps Brachii
Barbell
High Bar Squat
High Bar Squat
Primary: Quadriceps, Glutes
Barbell
Overhead Press
Overhead Press
Primary: Shoulders
Bodyweight
Pull Up
Tractions
Primary: Lats
Bodyweight
Push up / Press up
Pompe
Primary: Chest
Barbell
Sumo Deadlift
Sumo Deadlift
Primary: Hamstrings, Glutes, Lower Back
Bodyweight
Triceps Dips
Dips
Primary: Triceps Brachii, Chest
Dumbbell
Dumbbell Hip Thrusts
Hip thrusts haltères
Primary: Glutes
Barbell
Romanian Deadlift (RDL)
Soulevé de terre roumain (RDL)
Primary: Hamstrings, Glutes
Barbell
Barbell Biceps Curl
Barbell Biceps Curl
Primary: Biceps Brachii & Brachialis
Dumbbell
Dumbbell Biceps Curl
Dumbbell Biceps Curl
Primary: Biceps Brachii & Brachialis
Dumbbell
Dumbbell Hammer Curl
Curl haltère prise marteau
Primary: Biceps Brachii & Brachialis, Forearms & Grip
Dumbbell
Dumbbell Row
Dumbbell Row
Primary: Upper Back, Lats
Dumbbell
Dumbbell Shoulder Press
Dumbbell Shoulder Press
Primary: Shoulders
Ez
EZ Bar Biceps Curl
EZ Bar Biceps Curl
Primary: Biceps Brachii & Brachialis
Barbell
Front Squat
Front Squat
Primary: Quadriceps, Glutes
Barbell
Low Bar Squat
Low Bar Squat
Primary: Quadriceps, Glutes
Machine
Machine Leg Extension
Leg extension à la machine
Primary: Quadriceps
Bodyweight
Muscle-Up
Muscle-Up
Primary: Lats, Triceps Brachii
Barbell
Push Press
Push Press
Primary: Shoulders
Machine
Machine Pullover
Machine Pullover
Primary: Lats
Bodyweight
Ab Wheel
Roulette abdominale
Primary: Abdominals & Trunk Bracing
Machine
Back extension
Back extension
Primary: Hamstrings, Glutes
Barbell
Barbell Bent Over Row
Barbell Bent Over Row
Primary: Upper Back, Lats
Barbell
Barbell Upright Row
Barbell Upright Row
Primary: Shoulders, Traps
Cable
Cable Biceps Curl
Cable Biceps Curl
Primary: Biceps Brachii & Brachialis
Cable
Cable Fly Crossovers
Cable Fly Crossovers
Primary: Chest
Cable
Cable Hammer Curl
Cable Hammer Curl
Primary: Biceps Brachii & Brachialis, Forearms & Grip
Cable
Cable Lat Pulldown
Tirage vertical pronation
Primary: Lats
Cable
Cable Lateral Raise
Elevations latérales poulie
Primary: Shoulders
Cable
Cable Lying Triceps Extension
Barre au front poulie
Primary: Triceps Brachii
Cable
Cable Seated Chest Flys
Ecartés poulie assis
Primary: Chest
Cable
Cable Seated Row
Cable Seated Row
Primary: Upper Back, Lats
Cable
Cable Triceps Extension/push down
Extension poulie triceps
Primary: Triceps Brachii
Barbell
Decline Bench Press
Decline Bench Press
Primary: Chest
Dumbbell
Dumbbell Bench Press
Développé couché haltères
Primary: Chest
Dumbbell
Dumbbell Chest Supported Incline Row
Dumbbell Chest Supported Incline Row
Primary: Upper Back, Lats
Dumbbell
Dumbbell Deadlift
Dumbbell Deadlift
Primary: Hamstrings, Glutes, Lower Back
Dumbbell
Dumbbell Floor Press
Développé couché au sol avec haltères
Primary: Chest
Dumbbell
Dumbbell Hex Press
Dumbbell Hex Press
Primary: Chest
Dumbbell
Dumbbell Lateral Raises
Dumbbell Lateral Raises
Primary: Shoulders
Dumbbell
Dumbbell Pullover
Pullover Haltère
Primary: Lats
Dumbbell
Dumbbell Romanian Deadlift
Dumbbell Romanian Deadlift
Primary: Hamstrings, Glutes
Dumbbell
Dumbbell Seated Overhead Press
Dumbbell Seated Overhead Press
Primary: Shoulders
Dumbbell
Dumbbell Squat
Dumbbell Squat
Primary: Quadriceps, Glutes
Dumbbell
Dumbbell Upright Row
Dumbbell Upright Row
Primary: Shoulders, Traps
Ez
EZ bar Skullcrusher
EZ bar Skullcrusher
Primary: Triceps Brachii
Barbell
Hip Thrust
Hip Thrust
Primary: Glutes
Barbell
Incline Bench Press
Développé incliné
Primary: Chest
Machine
Incline press machine
Presse inclinée
Primary: Chest
Machine
Machine Assisted Pull up
Tractions assistées
Primary: Lats
Machine
Machine Calf Extension
Extension mollets à la machine
Primary: Calves
Machine
Machine Calf Press
Machine Calf Press
Primary: Calves
Machine
Machine Chest Fly
Machine Chest Fly
Primary: Chest
Machine
Machine Chest Press
Machine Chest Press
Primary: Chest
Machine
Machine Crunch
Machine Crunch
Primary: Abdominals & Trunk Bracing
Machine
Machine Glute Kickback
Machine Glute Kickback
Primary: Glutes
Machine
Machine Hack Squat
Machine Hack Squat
Primary: Quadriceps, Glutes
Machine
Machine Hip Abduction
Machine Hip Abduction
Primary: Hip Abductors, Glutes
Machine
Machine Hip Thrust
Machine Hip Thrust
Primary: Glutes
Machine
Machine Iso-Lateral Chest Press
Machine Iso-Lateral Chest Press
Primary: Chest
Machine
Machine Iso-Lateral High Row
Machine Iso-Lateral High Row
Primary: Upper Back, Lats
Machine
Machine Iso-Lateral Low Row
Machine Iso-Lateral Low Row
Primary: Upper Back, Lats
Machine
Machine Iso-Lateral Row
Machine Iso-Lateral Row
Primary: Upper Back, Lats
Machine
Machine Lateral Raise
Machine Lateral Raise
Primary: Shoulders
Machine
Machine Lying Leg Curl
Machine Lying Leg Curl
Primary: Hamstrings
Machine
Machine Pendulum Squat
Machine Pendulum Squat
Primary: Quadriceps, Glutes
Machine
Machine Preacher Curl
Machine Preacher Curl
Primary: Biceps Brachii & Brachialis
Machine
Machine Seated Cable Row
Machine Seated Cable Row
Primary: Upper Back, Lats
Machine
Machine Seated Dip
Machine Seated Dip
Primary: Triceps Brachii
Machine
Machine Seated Leg Curl
Machine Leg Curl
Primary: Hamstrings
Machine
Machine Seated Row
Machine Seated Row
Primary: Upper Back, Lats
Machine
Machine Shoulder Press
Machine press epaule
Primary: Shoulders
Machine
Machine Triceps Extension
Machine Triceps Extension
Primary: Triceps Brachii
Cable
Neutral grip lat pulldown
Tirage vertical prise neutre
Primary: Lats
Barbell
Overhead Squat
Overhead Squat
Primary: Quadriceps, Glutes
Machine
Rear delt fly machine
Ecartés inversés à la machine
Primary: Shoulders, Upper Back
Machine
Seated Horizontal Leg Press
Leg Press Horizontal
Primary: Quadriceps, Glutes
Machine
Smith Bench Press
Smith Bench Press
Primary: Chest
Barbell
Barbell Pendlay Row
Barbell Pendlay Row
Primary: Upper Back, Lats
Cable
Cable Front Raise
Cable Front Raise
Primary: Shoulders
Cable
Cable Shrug
Shrug Poulie
Primary: Traps
Dumbbell
Dumbbell Arnold press
Dumbbell Arnold press
Primary: Shoulders
Dumbbell
Dumbbell Chest Fly
Dumbbell Chest Fly
Primary: Chest
Dumbbell
Dumbbell Chest Supported Y Raise
Élévations Y haltères sur banc incliné
Primary: Shoulders, Upper Back
Dumbbell
Dumbbell Decline Bench Press
Developpé décliné haltères
Primary: Chest
Dumbbell
Dumbbell Incline Bench Press
Développé incliné aux haltères
Primary: Chest
Barbell
Landmine Row
Rowing Landmine
Primary: Upper Back, Lats
Barbell
Landmine Squat
Landmine Squat
Primary: Quadriceps, Glutes
Barbell
Trap Bar Deadlift
Trap Bar Deadlift
Primary: Hamstrings, Glutes, Lower Back
Barbell
Barbell Spider Curl
Barbell Spider Curl
Primary: Biceps Brachii & Brachialis
Cable
Cable Bench Press
Cable Bench Press
Primary: Chest
Cable
Cable Core Palloff Press
Cable Core Palloff Press
Primary: Abdominals & Trunk Bracing
Cable
Cable Low Fly Crossovers
Cable Low Fly Crossovers
Primary: Chest
Cable
Cable Overhead Curl
Cable Overhead Curl
Primary: Biceps Brachii & Brachialis
Dumbbell
Dumbbell Rear Delt Row
Dumbbell Rear Delt Row
Primary: Shoulders, Upper Back
Dumbbell
Dumbbell Spider Curl
Dumbbell Spider Curl
Primary: Biceps Brachii & Brachialis
Kettlebell
Kettlebell Squat
Kettlebell Squat
Primary: Quadriceps, Glutes
Machine
Smith Machine Deadlift
Smith Machine Deadlift
Primary: Hamstrings, Glutes, Lower Back
Machine
Standing Leg (Hamstring) Curl
Curl Ischio-jambiers
Primary: Hamstrings
Barbell
T Bar Row
Rowing T-bar
Primary: Upper Back, Lats
Barbell
Zercher Squat
Zercher Squat
Primary: Quadriceps, Glutes
Machine
Abdominal Machine Crunch
Crunch abdos à la machine
Primary: Abdominals & Trunk Bracing
Machine
Abductor machine
Machine à abducteurs
Primary: Hip Abductors, Glutes
Machine
Adductor machine
Machine à adducteur
Primary: Hip Adductors
Bodyweight
Band Hip Abduction
Abduction des hanches aux élastiques
Primary: Hip Abductors, Glutes
Bodyweight
Band biceps curl
Curl biceps aux élastiques
Primary: Biceps Brachii & Brachialis
Bodyweight
Banded clamshell
Clamshell aux elasitqiues
Primary: Glutes
Barbell
Barbell Hang Clean
Épaulé Suspendu
Primary: Full-Body Systemic Chain
Barbell
Barbell Hang Snatch
Arraché Suspendu
Primary: Full-Body Systemic Chain
Barbell
Barbell JM PRESS
JM Press
Primary: Triceps Brachii
Barbell
Barbell Reverse Curl
Curl inversé
Primary: Forearms & Grip, Biceps Brachii & Brachialis
Barbell
Barbell shrug
Shrugs à la barre
Primary: Traps
Cable
Bayesian curls
Curls bayesiens
Primary: Biceps Brachii & Brachialis
Machine
Belt squat
Belt squat
Primary: Quadriceps, Glutes
Bodyweight
Bench dips
Dips au banc
Primary: Triceps Brachii
Barbell
Block Pull
Soulevé de terre sur blocs
Primary: Hamstrings, Glutes, Lower Back
Barbell
Board Press
Board press
Primary: Chest
Bodyweight
Box jumps
Box jumps
Primary: Quadriceps, Glutes
Cable
Cable Kickback
Cable Kickback
Primary: Glutes
Cable
Cable Pullover
Cable Pull over
Primary: Lats
Cable
Cable Reverse Curl
curl inversé avec cable
Primary: Forearms & Grip, Biceps Brachii & Brachialis
Cable
Cable hip abduction (lateral kickback)
Abduction des hanches à la poulie
Primary: Hip Abductors, Glutes
Bodyweight
Chin Ups
Tractions supination
Primary: Lats
Barbell
Clean and Press
Épaulé-Jeté-Pressé
Primary: Full-Body Systemic Chain
Barbell
Close-Grip Bench Press
Développé couché prise serrée
Primary: Chest
Bodyweight
Crab Walk
Crab Walk
Primary: Abdominals & Trunk Bracing
Bodyweight
Criss cross leg raises
Elevation de jambes croisées
Primary: Abdominals & Trunk Bracing
Dumbbell
Cross body hammer curl
Curl marteau croisé
Primary: Biceps Brachii & Brachialis, Forearms & Grip
Bodyweight
Dead bugs
Dead bugs
Primary: Abdominals & Trunk Bracing
Machine
Decline Press Machine
Développé décliné machine
Primary: Chest
Barbell
Deficit Deadlift
Soulevé de terre en déficit
Primary: Hamstrings, Glutes, Lower Back
Dumbbell
Dumbbell Concentration Curl
curl concentration avec haltère
Primary: Biceps Brachii & Brachialis
Dumbbell
Dumbbell Cuban Press
Press cubaine aux haltères
Primary: Shoulders
Dumbbell
Dumbbell Drag Curl
Drag Curl
Primary: Biceps Brachii & Brachialis
Dumbbell
Dumbbell Overhead triceps extension
Extension triceps aux haltères
Primary: Triceps Brachii
Dumbbell
Dumbbell Preacher Curl
Curl pupitre aux haltères
Primary: Biceps Brachii & Brachialis
Dumbbell
Dumbbell Reverse Lunge
Fente inversées aux haltères
Primary: Quadriceps, Glutes
Dumbbell
Dumbbell Step ups
Step ups aux haltères
Primary: Quadriceps, Glutes
Dumbbell
Dumbbell Sumo Squat
Sumo squat aux haltères
Primary: Quadriceps, Glutes
Dumbbell
Dumbbell Triceps kickback
Triceps kickback haltères
Primary: Triceps Brachii
Dumbbell
Dumbbell Walking lunges
Fentes
Primary: Quadriceps, Glutes
Dumbbell
Dumbbell front raises
Elevations frontales aux haltères
Primary: Shoulders
Dumbbell
Dumbbell wrist curls
Curl poignet haltères
Primary: Forearms & Grip
Ez
EZ Bar Reverse Curl
EZ Barre Curl Inversé
Primary: Forearms & Grip, Biceps Brachii & Brachialis
Ez
EZ Bar Seated Biceps Curl
Curl barre EZ Assis
Primary: Biceps Brachii & Brachialis
Bodyweight
Floor crunches
Crunch au sol
Primary: Abdominals & Trunk Bracing
Bodyweight
Flutter kicks
Flutter kicks
Primary: Abdominals & Trunk Bracing
Machine
Glute Hyper Extension
Hyper extension fessier
Primary: Hamstrings, Glutes
Bodyweight
Glutes bridge
Glutes bridge
Primary: Glutes
Kettlebell
Goblet squat
Goblet squat
Primary: Quadriceps, Glutes
Barbell
Good Morning
Good Morning
Primary: Hamstrings, Glutes
Bodyweight
Hundred
Hundred
Primary: Abdominals & Trunk Bracing
Dumbbell
Incline Dumbbell Fly
Ecartés aux haltères incliné
Primary: Chest
Machine
Iso-lateral plated row
Iso-lateral plated row
Primary: Upper Back, Lats
Kettlebell
Kettlebell swing
Kettlebell swing
Primary: Hamstrings, Glutes
Bodyweight
Knee in and out crunch
Knee in and out crunch
Primary: Abdominals & Trunk Bracing
Barbell
Larsen Press
Larsen press (pieds levés)
Primary: Chest
Dumbbell
Lateral step-up
Step up latéraux
Primary: Quadriceps, Glutes
Machine
Leg press
Leg press
Primary: Quadriceps, Glutes
Bodyweight
Leg raises
Elevations de jambes
Primary: Abdominals & Trunk Bracing
Barbell
Long Pause Bench Press
Développé couché pause longue
Primary: Chest
Machine
Lying converging chest press
Press convergente couché
Primary: Chest
Machine
Machine Assisted Dips
Dips assistés à la machine
Primary: Triceps Brachii, Chest
Machine
Machine Biceps Curls
Curl pupitre machine
Primary: Biceps Brachii & Brachialis
Machine
Machine Reverse Hyperextension
Machine Hyper Extension fessier
Primary: Hamstrings, Glutes
Machine
Machine back extension
Extension lombaire machine
Primary: Hamstrings, Glutes
Bodyweight
Monster walks with bands
Monster walks avec bandes élastiques
Primary: Glutes
Bodyweight
Negative Pull-ups
Tractions négatives
Primary: Lats
Bodyweight
Nordic Curls
Nordic Curls
Primary: Hamstrings
Cable
Overhead cable triceps extension
Extension triceps katana
Primary: Triceps Brachii
Barbell
Pause Squat
Squat pause
Primary: Quadriceps, Glutes
Barbell
Paused Deadlift
Soulevé de terre avec pause
Primary: Hamstrings, Glutes, Lower Back
Bodyweight
Pelvic tilt
Pelvic tilt
Primary: Abdominals & Trunk Bracing
Bodyweight
Pike push ups
Pike push ups
Primary: Shoulders
Barbell
Pin Squat
Pin squat (départ en bas)
Primary: Quadriceps, Glutes
Bodyweight
Plank push-up
Plank push-up
Primary: Chest
Dumbbell
Reverse Dumbbell Curl
Curl inversés haltères
Primary: Forearms & Grip, Biceps Brachii & Brachialis
Bodyweight
Reverse crunches
Crunch inversé
Primary: Abdominals & Trunk Bracing
Cable
Reverse grip lat pulldown
Tirage vertical en supination
Primary: Lats
Bodyweight
Ring Muscle up
Muscle up aux anneaux
Primary: Lats, Triceps Brachii
Bodyweight
Roll up
Roll up
Primary: Abdominals & Trunk Bracing
Kettlebell
Russian twists
Russian twists
Primary: Abdominals & Trunk Bracing
Barbell
Safety Squat Bar Squat
Squat barre de sécurité (SSB)
Primary: Quadriceps, Glutes
Barbell
Seal Row
Seal row
Primary: Upper Back, Lats
Dumbbell
Seated Incline Biceps Curl
Curl Biceps banc incliné
Primary: Biceps Brachii & Brachialis
Machine
Seated twist machine
Rotations obliques à la machine
Primary: Abdominals & Trunk Bracing
Bodyweight
Side Hip Abduction
Abduction des hanches sur le coté
Primary: Hip Abductors, Glutes
Dumbbell
Single Leg Dumbbell Hip Thrusts
Hip Thrust unilatéral aux haltères
Primary: Glutes
Cable
Single arm pulldown
Tirage vertical unilatéral
Primary: Lats
Machine
Smith Machine Incline Bench Press
Développé incliné a la smith machine
Primary: Chest
Machine
Smith Machine Squat
Squats a la smith machine
Primary: Quadriceps, Glutes
Barbell
Smith bar Calf raises
Smith bar Calf raises
Primary: Calves
Machine
Smith machine bulgarian squat
Bulgarian squats à la smith
Primary: Quadriceps, Glutes
Machine
Smith machine split squat
Split squat à la smith machine
Primary: Quadriceps, Glutes
Barbell
Snatch-Grip Deadlift
Soulevé de terre prise arraché
Primary: Hamstrings, Glutes, Lower Back
Barbell
Spoto Press
Spoto press
Primary: Chest
Cable
Standing cable row
Rowing a la poulie
Primary: Upper Back, Lats
Barbell
Tempo Squat
Squat tempo
Primary: Quadriceps, Glutes
Bodyweight
Toes to bar
Orteils à la barre
Primary: Abdominals & Trunk Bracing
Machine
Triceps press
Presse triceps
Primary: Triceps Brachii
Cable
Triceps rope pulldown
Extension triceps a la corde
Primary: Triceps Brachii
Machine
V Squat Machine
V Squat Machine
Primary: Quadriceps, Glutes
Barbell
Box Squat
Box Squat
Primary: Quadriceps, Glutes
Cable
Cable Bar Romanian Deadlift
Cable Bar Romanian Deadlift
Primary: Hamstrings, Glutes
Cable
Cable Upright Row
Cable Upright Row
Primary: Shoulders, Traps
Dumbbell
Dumbbell Renegade Row
Dumbbell Renegade Row
Primary: Upper Back, Lats
Dumbbell
Frog pumps
Frog pumps
Primary: Glutes
Bodyweight
Inverted Row
Inverted Row
Primary: Upper Back, Lats
Cable
Cable Crunch
Cable Crunch
Primary: Abdominals & Trunk Bracing
Cable
Cable Pull Through
Cable Pull Through
Primary: Hamstrings, Glutes
Cable
Face pull
Face pull
Primary: Shoulders, Upper Back
Dumbbell
Gorilla Row
Gorilla Row
Primary: Upper Back, Lats
Bodyweight
Pistol Squat
Pistol Squat
Primary: Quadriceps, Glutes
Dumbbell
Around The World
Tour du Monde
Primary: Chest
Bodyweight
Band Deadlift
Band Deadlift
Primary: Hamstrings, Glutes, Lower Back
Cable
Cable Twist
Cable Twist
Primary: Abdominals & Trunk Bracing
Barbell
Clean and Jerk
Epaulé-Jeté
Primary: Full-Body Systemic Chain
Dumbbell
Dumbbell Split Squat
Dumbbell Split Squat
Primary: Quadriceps, Glutes
Dumbbell
Farmer's Carry
Marche du fermier
Primary: Forearms & Grip, Traps
Bodyweight
Bodyweight Squat
Squat au poids du corps
Primary: Quadriceps, Glutes
Bodyweight
Dead Hang
Suspension à la barre
Primary: Forearms & Grip
Bodyweight
Plank Hold
Planche
Primary: Abdominals & Trunk Bracing
Bodyweight
Sissy squat
Sissy squat
Primary: Quadriceps, Glutes
Machine
Cable Rear Delt reverse Fly
Élévations latérales inversées avec poulie
Primary: Shoulders, Upper Back
Bodyweight
Hollow Body Hold
Hollow body hold
Primary: Abdominals & Trunk Bracing
Bodyweight
Jump Squat
Jump Squat
Primary: Quadriceps, Glutes
Bodyweight
Side lunges
Fentes latérales
Primary: Quadriceps, Glutes
Bodyweight
Lateral Squat
Lateral Squat
Primary: Quadriceps, Glutes