All 365 व्यायाम
Filter by muscle, equipment or difficulty. 70 need no equipment at all and 215 can be done at home.
Muscle
Equipment
Pattern
पातळी
2
4
A
अॅब व्हील रोलआउटAbs · Ab wheel
Alternating Dumbbell CurlBiceps · Dumbbells
Archer Pull-UpLats · Pull-up bar + Bodyweight
आर्चर पुश-अपChest · Bodyweight
Arnold PressFront deltoid · Dumbbells + Bench
Assisted DipTriceps · Machine
Assisted Pull-Up MachineLats · Machine
B
Back ExtensionLower back · Machine + Bodyweight
Band External RotationRotator cuff · Resistance band
Band Face PullRear deltoid · Resistance band
Band Lat PulldownLats · Resistance band
Band Pallof PressObliques · Resistance band
Band Pull-ApartRear deltoid · Resistance band
Band Straight-Arm PulldownLats · Resistance band
Band WoodchopObliques · Resistance band
Band-Assisted Nordic CurlHamstrings · Bodyweight + Resistance band
बँडच्या मदतीने पुल-अपLats · Pull-up bar + Resistance band
बँड-रेझिस्टेड पुश-अपChest · Bodyweight + Resistance band
Banded Dead BugAbs · Bodyweight + Resistance band
Banded Good MorningHamstrings · Resistance band
Banded Lateral WalkGlutes · Resistance band
बारबेल बॅक स्क्वॉटQuadriceps · Barbell
Barbell Bench PressChest · Barbell + Bench
बारबेल बेंट-ओव्हर रोUpper back · Barbell
बारबेल कर्लBiceps · Barbell
Barbell Floor PressTriceps · Barbell
Barbell Good MorningHamstrings · Barbell
बारबेल हिप थ्रस्टGlutes · Barbell + Bench
Barbell PulloverLats · Barbell + Bench
Barbell Reverse LungeQuadriceps · Barbell
Barbell RolloutAbs · Barbell
Barbell ShrugTrapezius · Barbell
Barbell Split SquatQuadriceps · Barbell
Barbell ThrusterQuadriceps · Barbell
Barbell Upright RowSide deltoid · Barbell
Barbell Wrist CurlForearms · Barbell + Bench
Battle Rope WaveFront deltoid · Machine
Bear CrawlAbs · Bodyweight
Behind-the-Back Barbell Wrist CurlForearms · Barbell
Bench DipTriceps · Bench + Bodyweight
Bicycle CrunchObliques · Bodyweight
Bird DogLower back · Bodyweight
बॉडी सॉAbs · Bodyweight + Suspension trainer
Bodyweight Calf RaiseCalves · Bodyweight
बॉडीवेट लंजQuadriceps · Bodyweight
Bodyweight SquatQuadriceps · Bodyweight
Box JumpQuadriceps · Box or step + Bodyweight
बॉक्स स्क्वॅटQuadriceps · Barbell + Box or step
Broad JumpQuadriceps · Bodyweight
Bulgarian Split SquatQuadriceps · Dumbbells + Bench
बर्पीQuadriceps · Bodyweight
Burpee Broad JumpQuadriceps · Bodyweight
C
Cable CrunchAbs · Cable machine
Cable CurlBiceps · Cable machine
Cable External RotationRotator cuff · Cable machine
Cable Face PullRear deltoid · Cable machine
Cable FlyChest · Cable machine
Cable Front RaiseFront deltoid · Cable machine
Cable Glute KickbackGlutes · Cable machine
Cable Hip AbductionGlutes · Cable machine
Cable Lateral RaiseSide deltoid · Cable machine
Cable Pull-ThroughGlutes · Cable machine
Cable Rear Delt FlyRear deltoid · Cable machine
Cable ShrugTrapezius · Cable machine
Cable Side BendObliques · Cable machine
Cable Triceps KickbackTriceps · Cable machine
Cable Triceps PushdownTriceps · Cable machine
Cable Upright RowSide deltoid · Cable machine
Cable WoodchopObliques · Cable machine
Captain's Chair Knee RaiseHip flexors · Machine
Chest DipChest · Dip bars + Bodyweight
चेस्ट-सपोर्टेड डंबेल रोUpper back · Dumbbells + Bench
चिन-अपLats · Pull-up bar + Bodyweight
ClamshellGlutes · Bodyweight + Resistance band
Clap Push-UpChest · Bodyweight
Close-Grip Bench PressTriceps · Barbell + Bench
Close-Grip Lat PulldownLats · Cable machine + Machine
क्लोज-ग्रिप पुश-अपTriceps · Bodyweight
कमांडो पुल-अपLats · Pull-up bar + Bodyweight
Concentration CurlBiceps · Dumbbells + Bench
कन्व्हेन्शनल डेडलिफ्टGlutes · Barbell
Copenhagen PlankAdductors · Bodyweight + Bench
Cossack SquatAdductors · Bodyweight + Kettlebell
Crab WalkTriceps · Bodyweight
Cross-Body Mountain ClimberObliques · Bodyweight
क्रंचAbs · Bodyweight
Curtsy LungeGlutes · Bodyweight + Dumbbells
D
Dead BugAbs · Bodyweight
Dead HangForearms · Pull-up bar + Bodyweight
डिक्लाइन बारबेल बेंच प्रेसChest · Barbell + Bench
Decline CrunchAbs · Bench
Decline Dumbbell FlyChest · Dumbbells + Bench
Decline Dumbbell PressChest · Dumbbells + Bench
डिक्लाइन पुश-अपChest · Bodyweight + Box or step
Decline Sit-UpAbs · Bench
Deficit DeadliftGlutes · Barbell + Weight plate
डेफिसिट पुश-अपChest · Bodyweight + Dumbbells
डेप्थ जंपQuadriceps · Box or step + Bodyweight
Diamond Push-UpTriceps · Bodyweight
Donkey Calf RaiseCalves · Machine + Bodyweight
Drag CurlBiceps · Barbell
डंबेल बेंच प्रेसChest · Dumbbells + Bench
Dumbbell CurlBiceps · Dumbbells
डंबेल डेडलिफ्टGlutes · Dumbbells
Dumbbell Floor PressChest · Dumbbells
Dumbbell FlyChest · Dumbbells + Bench
Dumbbell Front RaiseFront deltoid · Dumbbells
डंबेल हिप थ्रस्टGlutes · Dumbbells + Bench
Dumbbell Lateral RaiseSide deltoid · Dumbbells
Dumbbell PulloverLats · Dumbbells + Bench
Dumbbell Rear Delt FlyRear deltoid · Dumbbells
डंबेल रोमानियन डेडलिफ्टHamstrings · Dumbbells
Dumbbell ShrugTrapezius · Dumbbells
Dumbbell Side BendObliques · Dumbbells
Dumbbell Skull CrusherTriceps · Dumbbells + Bench
Dumbbell SnatchGlutes · Dumbbells
Dumbbell Split SquatQuadriceps · Dumbbells
Dumbbell SquatQuadriceps · Dumbbells
Dumbbell Step-UpQuadriceps · Dumbbells + Box or step
Dumbbell SwingGlutes · Dumbbells
Dumbbell ThrusterQuadriceps · Dumbbells
Dumbbell Triceps KickbackTriceps · Dumbbells + Bench
Dumbbell Upright RowSide deltoid · Dumbbells
Dumbbell Walking LungeQuadriceps · Dumbbells
Dumbbell Wrist CurlForearms · Dumbbells + Bench
E
F
Farmer's WalkForearms · Dumbbells + Kettlebell
Flutter KickHip flexors · Bodyweight
फॉरवर्ड लंजQuadriceps · Bodyweight + Dumbbells
Frog PumpGlutes · Bodyweight
Front Rack CarryAbs · Kettlebell + Dumbbells
Front SquatQuadriceps · Barbell
G
H
Hack Squat MachineQuadriceps · Machine
Half-Kneeling Pallof PressObliques · Cable machine
Hammer CurlBiceps · Dumbbells
Handstand Push-UpFront deltoid · Bodyweight
Hang CleanGlutes · Barbell
Hanging Knee RaiseHip flexors · Pull-up bar + Bodyweight
Hanging Leg RaiseHip flexors · Pull-up bar + Bodyweight
Hanging Windshield WiperObliques · Pull-up bar + Bodyweight
Heel TapObliques · Bodyweight
Heels-Elevated Goblet SquatQuadriceps · Dumbbells + Weight plate
High KneesHip flexors · Bodyweight
High Step-UpGlutes · Bodyweight + Box or step
High-to-Low Cable FlyChest · Cable machine
Hindu Push-UpChest · Bodyweight
Hip Abduction MachineGlutes · Machine
Hollow Body HoldAbs · Bodyweight
Hollow RockAbs · Bodyweight
I
Incline Barbell Bench PressChest · Barbell + Bench
Incline Dumbbell CurlBiceps · Dumbbells + Bench
Incline Dumbbell FlyChest · Dumbbells + Bench
इनक्लाइन डंबेल प्रेसChest · Dumbbells + Bench
Incline Dumbbell RowUpper back · Dumbbells + Bench
Incline Machine PressChest · Machine
Incline Push-UpChest · Bodyweight + Bench
Incline Rear Delt RaiseRear deltoid · Dumbbells + Bench
इनव्हर्टेड रोUpper back · Bodyweight + Barbell
J
JM PressTriceps · Barbell + Bench
Jumping JackCalves · Bodyweight
Jumping LungeQuadriceps · Bodyweight
K
Kettlebell CleanGlutes · Kettlebell
Kettlebell DeadliftGlutes · Kettlebell
Kettlebell Overhead PressFront deltoid · Kettlebell
Kettlebell Romanian DeadliftHamstrings · Kettlebell
Kettlebell RowLats · Kettlebell
Kettlebell SnatchGlutes · Kettlebell
Kettlebell SwingGlutes · Kettlebell
Kettlebell ThrusterQuadriceps · Kettlebell
Knee Push-UpChest · Bodyweight
L
L-SitAbs · Bodyweight + Dip bars
L-Sit Pull-UpLats · Pull-up bar + Bodyweight
Landmine 180Obliques · Landmine + Barbell
Landmine PressFront deltoid · Landmine + Barbell
Landmine RowUpper back · Landmine + Barbell
लँडमाइन स्क्वॅटQuadriceps · Landmine + Barbell
लॅट पुलडाउनLats · Cable machine + Machine
Lateral LungeAdductors · Bodyweight + Dumbbells
Lateral Step-UpGlutes · Bodyweight + Box or step
Leaning Cable Lateral RaiseSide deltoid · Cable machine
Leg ExtensionQuadriceps · Machine
Leg PressQuadriceps · Machine
Leg Press Calf RaiseCalves · Machine
लाँग-लीव्हर प्लँकAbs · Bodyweight
Low-to-High Cable ChopObliques · Cable machine
Low-to-High Cable FlyChest · Cable machine
Lying Dumbbell Lateral RaiseSide deltoid · Dumbbells + Bench
Lying Leg CurlHamstrings · Machine
Lying Leg RaiseHip flexors · Bodyweight
Lying Triceps ExtensionTriceps · EZ bar + Bench
M
Machine Biceps CurlBiceps · Machine
Machine Chest PressChest · Machine
Machine CrunchAbs · Machine
Machine Hip ThrustGlutes · Machine
Machine Lateral RaiseSide deltoid · Machine
Machine PulldownLats · Machine
Machine PulloverLats · Machine
Machine RowUpper back · Machine
Machine Shoulder PressFront deltoid · Machine
Machine Triceps ExtensionTriceps · Machine
Meadows RowLats · Landmine + Barbell
Medicine Ball SlamAbs · Medicine ball
Mountain ClimberAbs · Bodyweight
N
Narrow-Stance Leg PressQuadriceps · Machine
Negative Pull-UpLats · Pull-up bar + Bodyweight
Neutral-Grip Dumbbell PressChest · Dumbbells + Bench
Neutral-Grip Lat PulldownLats · Cable machine + Machine
Neutral-Grip Pull-UpLats · Pull-up bar + Bodyweight
नॉर्डिक हॅमस्ट्रिंग कर्लHamstrings · Bodyweight
O
Oblique CrunchObliques · Bodyweight
One-Arm Push-UpChest · Bodyweight
Overhead Cable Triceps ExtensionTriceps · Cable machine
Overhead CarryFront deltoid · Kettlebell + Dumbbells
Overhead Dumbbell Triceps ExtensionTriceps · Dumbbells
Overhead SquatQuadriceps · Barbell
P
Pallof PressObliques · Cable machine
Pause SquatQuadriceps · Barbell
Paused Bench PressChest · Barbell + Bench
Paused DeadliftGlutes · Barbell
Pec DeckChest · Machine
Pendlay RowUpper back · Barbell
Pike Push-UpFront deltoid · Bodyweight
पिस्टल स्क्वॅटQuadriceps · Bodyweight
प्लँकAbs · Bodyweight
Plank Up-DownAbs · Bodyweight
Plank with Leg LiftAbs · Bodyweight
Plate Front RaiseFront deltoid · Weight plate
Plate Lateral RaiseSide deltoid · Weight plate
Plate Pinch CarryForearms · Weight plate
Power CleanGlutes · Barbell
Preacher CurlBiceps · EZ bar + Bench
Prone Y RaiseTrapezius · Dumbbells + Bench
Pseudo Planche Push-UpChest · Bodyweight
Pull-UpLats · Pull-up bar + Bodyweight
Push PressFront deltoid · Barbell
Push-UpChest · Bodyweight
Push-Up with Shoulder TapChest · Bodyweight
Q
R
Rack PullTrapezius · Barbell
Renegade RowUpper back · Dumbbells
Resistance Band Calf RaiseCalves · Resistance band
Resistance Band Chest PressChest · Resistance band
Resistance Band CurlBiceps · Resistance band
Resistance Band FlyChest · Resistance band
Resistance Band Front RaiseFront deltoid · Resistance band
Resistance Band Glute BridgeGlutes · Resistance band + Bodyweight
Resistance Band KickbackGlutes · Resistance band
Resistance Band Lateral RaiseSide deltoid · Resistance band
Resistance Band Leg CurlHamstrings · Resistance band
Resistance Band Leg ExtensionQuadriceps · Resistance band
Resistance Band Overhead PressFront deltoid · Resistance band
Resistance Band Overhead Triceps ExtensionTriceps · Resistance band
Resistance Band Romanian DeadliftHamstrings · Resistance band
Resistance Band RowUpper back · Resistance band
Resistance Band ShrugTrapezius · Resistance band
Resistance Band Triceps PushdownTriceps · Resistance band
Reverse CrunchAbs · Bodyweight
Reverse CurlForearms · EZ bar
Reverse HyperextensionGlutes · Machine
Reverse LungeQuadriceps · Bodyweight + Dumbbells
Reverse Pec DeckRear deltoid · Machine
Reverse Wrist CurlForearms · Dumbbells + Bench
Reverse-Grip Lat PulldownLats · Cable machine + Machine
RKC PlankAbs · Bodyweight
रोमानियन डेडलिफ्टHamstrings · Barbell
Rope Hammer CurlBiceps · Cable machine
Rope Triceps PushdownTriceps · Cable machine
Rotational Medicine Ball ThrowObliques · Medicine ball
रशियन ट्विस्टObliques · Bodyweight + Weight plate
S
Scapular Pull-UpTrapezius · Pull-up bar + Bodyweight
Scissor KickHip flexors · Bodyweight
Seated Barbell Overhead PressFront deltoid · Barbell + Bench
Seated Cable RowUpper back · Cable machine + Machine
Seated Cable TwistObliques · Cable machine
Seated Calf RaiseCalves · Machine
Seated Dumbbell Lateral RaiseSide deltoid · Dumbbells + Bench
बसून डंबेल शोल्डर प्रेसFront deltoid · Dumbbells + Bench
Seated Good MorningLower back · Barbell + Bench
Seated Leg CurlHamstrings · Machine
Side PlankObliques · Bodyweight
Side Plank with Hip DipObliques · Bodyweight
Single-Arm Cable FlyChest · Cable machine
Single-Arm Dumbbell Bench PressChest · Dumbbells + Bench
Single-Arm Dumbbell Overhead PressFront deltoid · Dumbbells
Single-Arm Dumbbell RowLats · Dumbbells + Bench
Single-Arm Kettlebell SwingGlutes · Kettlebell
Single-Arm Landmine PressFront deltoid · Landmine + Barbell
Single-Arm Lat PulldownLats · Cable machine
Single-Arm Overhead Triceps ExtensionTriceps · Dumbbells
Single-Leg Calf RaiseCalves · Bodyweight
Single-Leg ExtensionQuadriceps · Machine
एका पायावर ग्लूट ब्रिजGlutes · Bodyweight
Single-Leg Hip ThrustGlutes · Bodyweight + Bench
Single-Leg PressQuadriceps · Machine
Single-Leg Romanian DeadliftHamstrings · Dumbbells + Kettlebell
Single-Leg Wall SitQuadriceps · Bodyweight
Sissy SquatQuadriceps · Bodyweight
Sit-UpAbs · Bodyweight
Skater HopGlutes · Bodyweight
Sled PushQuadriceps · Machine
Smith Machine Bench PressChest · Smith machine + Bench
Smith Machine Calf RaiseCalves · Smith machine + Box or step
Smith Machine Incline PressChest · Smith machine + Bench
Smith Machine Romanian DeadliftHamstrings · Smith machine
Smith Machine RowUpper back · Smith machine
Smith Machine Shoulder PressFront deltoid · Smith machine + Bench
Smith Machine ShrugTrapezius · Smith machine
स्मिथ मशीन स्क्वॅटQuadriceps · Smith machine
Snatch-Grip DeadliftUpper back · Barbell
Spider CurlBiceps · Dumbbells + Bench
Spiderman Push-UpChest · Bodyweight
Squat JumpQuadriceps · Bodyweight
Squat ThrustQuadriceps · Bodyweight
Stability Ball Leg CurlHamstrings · Bodyweight
Staggered-Hand Push-UpChest · Bodyweight
Stair ClimbQuadriceps · Bodyweight + Box or step
Standing Ab Wheel RolloutAbs · Ab wheel
Standing Band TwistObliques · Resistance band
उभे राहून बारबेल ओव्हरहेड प्रेसFront deltoid · Barbell
Standing Calf RaiseCalves · Machine
Standing Dumbbell Calf RaiseCalves · Dumbbells
स्टँडिंग डंबेल शोल्डर प्रेसFront deltoid · Dumbbells
Standing Leg CurlHamstrings · Machine
Star Side PlankObliques · Bodyweight
Step-UpQuadriceps · Bodyweight + Box or step
Stiff-Leg DeadliftHamstrings · Barbell
Straight-Arm PulldownLats · Cable machine
Suitcase CarryObliques · Dumbbells + Kettlebell
Sumo DeadliftGlutes · Barbell
Sumo SquatAdductors · Dumbbells + Kettlebell
SupermanLower back · Bodyweight
Svend PressChest · Weight plate
T
T-Bar RowUpper back · Barbell + Machine
Tempo Push-UpChest · Bodyweight
Tibialis RaiseCalves · Bodyweight
Toe Touch CrunchAbs · Bodyweight
Toes to BarAbs · Pull-up bar + Bodyweight
Towel Pull-UpForearms · Pull-up bar + Bodyweight
Trap Bar DeadliftQuadriceps · Barbell
Triceps DipTriceps · Dip bars + Bodyweight
TRX FalloutAbs · Suspension trainer
TRX PlankAbs · Suspension trainer + Bodyweight
TRX पुश-अपChest · Suspension trainer + Bodyweight
TRX रोUpper back · Suspension trainer + Bodyweight
Tuck JumpQuadriceps · Bodyweight
U
V
W
वॉकिंग लंजQuadriceps · Bodyweight + Dumbbells
Wall BallQuadriceps · Medicine ball
Wall Push-UpChest · Bodyweight
Wall SitQuadriceps · Bodyweight
Weighted PlankAbs · Bodyweight + Weight plate
Weighted Pull-UpLats · Pull-up bar + Weight plate
Weighted Sit-UpAbs · Bodyweight + Weight plate
Wide-Grip Pull-UpLats · Pull-up bar + Bodyweight
Wide-Grip Push-UpChest · Bodyweight
Wide-Grip Seated Cable RowUpper back · Cable machine + Machine
Wrist RollerForearms · Weight plate
Z
Muscle roles follow standard kinesiology references and are described by joint action rather than by gym convention — see how this site is built. Energy figures are derived from the 2024 Adult Compendium of Physical Activities. Every reference is named and dated on the sources page. General information only — not medical or coaching advice. Load, form and progression should be adjusted to your own experience and any injury history. When in doubt, get coached in person.
स्रोत·Published exercise references·MUSCLE ROLES ASSIGNED BY JOINT ACTION·पुनरावलोकन जुलै 2026
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
Amit Sharma
@amitsharmaofficial
Instagram
Geeta Patel
@geetapatelnz
Instagram
Geeta Patel
GeetaPatelYoga
Facebook
Following changes nothing here — every page stays open, with no account and no wall.
