Exercise library

Body weight exercises

1,810 exercises, most with the muscles they work and a four-part guide.

1,810 exercises, page 4 of 19

Squat Tuck Jump

Plyometrics · Body weight

Squat to Overhead Reach

Plyometrics · Body weight

Squat to Overhead Reach with Twist

Plyometrics · Body weight

Stair Jump

Plyometrics · Body weight

Standing Bend Alternating Toe Touch

Plyometrics · Body weight

Standing Long Jump

Plyometrics · Body weight

Standing Scissors

Plyometrics · Body weight

Stepback Pulldown

Plyometrics · Body weight

Swim Leg Circle

Plyometrics · Body weight

T Drill

Plyometrics · Body weight

Tuck Jump

Plyometrics · Body weight

Two to One Leg Jump

Plyometrics · Body weight

Zigzag Hops

Plyometrics · Body weight

Bulgarian Jump Squat

Quadriceps · Body weight

Bear Plank

Abs · Body weight

Standing Side Crunch

Abs · Body weight

45-Degree Back Extension Scapular Adduction

Back · Body weight

Archer Pull-Up

Back · Body weight, Pull-up bar

Assisted Chin-Up (Low Bar Position)

Back · Body weight, Pull-up bar

Assisted Chin-Up (Squat Position)

Back · Body weight, Pull-up bar

Back Lever

Back · Body weight, Pull-up bar

Backhand Raise

Back · Body weight

Bench Pull-Ups

Back · Body weight, Pull-up bar

Bent Arms Chin-Up

Back · Body weight, Pull-up bar

Bent-Over Back Extension Scapular Adduction

Back · Body weight

Bent-Over Row with Towel

Back · Body weight

Bodyweight Lying Shoulder External Rotation

Back · Body weight

Bodyweight Rope Inverted Row

Back · Body weight

Bodyweight Rope Pull-Up

Back · Body weight

Bodyweight Row in Doorway

Back · Body weight

Bodyweight Shrug

Back · Body weight

Bodyweight Side Lying Shoulder External Rotation

Back · Body weight

Bodyweight Squatting Row

Back · Body weight

Bodyweight Squatting Row (with Towel)

Back · Body weight

Bodyweight Standing Close-Grip One-Arm Row

Back · Body weight

Bodyweight Standing Close-Grip Row

Back · Body weight

Bodyweight Standing One-Arm Row

Back · Body weight

Bodyweight Standing One-Arm Row (with Towel)

Back · Body weight

Bodyweight Standing Overhead Shrug

Back · Body weight

Bodyweight Standing Row

Back · Body weight

Bodyweight Standing Row (with Towel)

Back · Body weight

Bodyweight Standing Scapula Row

Back · Body weight

Bodyweight Standing Scapular External Rotation

Back · Body weight

Bodyweight Standing T-Spine Press

Back · Body weight

Box-Assisted Pull-Up

Back · Body weight, Pull-up bar

Box Single-Leg Assisted Pull-Up

Back · Body weight, Pull-up bar

Chin-Up Around the Bar

Back · Body weight, Pull-up bar

Chin-Up (In Squatting Position)

Back · Body weight, Pull-up bar

Chin-Up (Isometric and Negative)

Back · Body weight, Pull-up bar

Chin-Ups (Narrow Parallel Grip)

Back · Body weight, Pull-up bar

Close-Grip Chin-Up

Back · Body weight, Pull-up bar

Close-Grip Pull-Up

Back · Body weight, Pull-up bar

Eccentric Single-Arm Pull-Up

Back · Body weight, Pull-up bar

Elbow Lift (Reverse Push-Up)

Back · Body weight

Elevated Inverted Row between 3 Chairs

Back · Body weight

Elevated Inverted Underhand Grip Row between 3 Chairs

Back · Body weight

Floor W Raise

Back · Body weight

Hammer-Grip Pull-Up on Dip Cage

Back · Body weight, Pull-up bar

Headbanger

Back · Body weight, Pull-up bar

High Bar Inverted Row

Back · Body weight

Inverted Row Bent Knee under Table

Back · Body weight

Inverted Row Bent Knees

Back · Body weight

Inverted Row Slide

Back · Body weight

Inverted Row Slide on Floor

Back · Body weight

Inverted Row between Chairs

Back · Body weight

Inverted Row on Bench

Back · Body weight

Inverted Row with Bed Sheet

Back · Body weight

Inverted Row with Bent Knee between Chairs

Back · Body weight

Inverted Shrug

Back · Body weight

Inverted Shrug (on Parallel Bars)

Back · Body weight

Inverted Underhand-Grip Row between Chairs

Back · Body weight

Inverted Wide Row

Back · Body weight

Inverted Wide to Narrow Row

Back · Body weight

Isometric Hold Close-Grip Chin-Up

Back · Body weight, Pull-up bar

Kneeling Assisted Sliding Chin-Up

Back · Body weight, Pull-up bar

Kneeling Back Rotation

Back · Body weight

Kneeling Scapular Push-Up

Back · Body weight

L-Sit Rope Climb

Back · Body weight

Lower Back Curl

Back · Body weight

Lying Floor Row with Bent Knee

Back · Body weight

Lying Floor Slide

Back · Body weight

Lying Lat Pulldown

Back · Body weight

Lying Prone T

Back · Body weight

Lying Prone W to T

Back · Body weight

Lying Prone W to Y

Back · Body weight

Lying Prone Y Raise

Back · Body weight

Lying Prone Y to T to W

Back · Body weight

Mixed-Grip Chin-Up

Back · Body weight, Pull-up bar

Narrow Seated Chin-Up

Back · Body weight, Pull-up bar

Narrow Top Half Pull-Up

Back · Body weight, Pull-up bar

One-Arm Chin-Up

Back · Body weight, Pull-up bar

One-Arm Towel Row

Back · Body weight

One-Handed Hang

Back · Body weight, Pull-up bar

Parallel Bars Bent-Knee Inverted Row

Back · Body weight

Partner-Assisted Pull-Up

Back · Body weight, Pull-up bar

Prone Single-Arm Trap Raise

Back · Body weight

Prone Y Raise

Back · Body weight

Pull-Up (Neutral Grip)

Back · Body weight, Pull-up bar

Pull-Up with Bent Knee between Chairs

Back · Body weight

Rear Delt Row with Bed Sheet

Back · Body weight