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Exercises

The exercise library

Every lift in Pocket Fit. What it trains, how it is programmed, and a demo when we have one.

Muscle group

449 exercises across 13 groups

Coach

Chest

52 exercises

Archer Push-Up

Assisted Dips

Barbell Floor Press

Cable Chest Fly

Cable Crossover

Chest Dips

Decline Bench Press

Decline Dumbbell Press

Decline Machine Chest Press

Decline Push-Ups

Dumbbell Crush Press

Dumbbell Decline Fly

Dumbbell Flyes

Dumbbell Squeeze Bench Press

Dumbbell Twist Chest Press

Flat Bench Cable Flyes

Flat Bench Press

Flat Dumbbell Press

Guillotine Press

Hex Press

High Cable Chest Fly

High Cable Crossover

Hindu Push-Up

Incline Bench Cable Flyes

Incline Bench Press

Incline Dumbbell Chest Flyes

Incline Dumbbell Press

Incline Machine Chest Press

Incline Push-Ups

Iso-Lateral Machine Press

Landmine Chest Press

Low Cable Chest Fly

Lying Cable Pullover

Lying Dumbbell Pullover

Machine Chest Press

Machine Incline Chest Press

Pec Deck Machine

Planche Push-Up

Push-Ups

Resistance Band Push-Up

Ring Archer Push-Up

Ring Chest Fly

Ring Dips

Ring Push-Ups

Ring Support Hold

Smith Machine Bench Press

Smith Machine Decline Press

Smith Machine Incline Press

Standing Cable Fly

Superman Push-Up

Svend Press

Wide Grip Push-Up

Shoulders

50 exercises

Arm Circles

Arnold Press

Barbell Front Raise

Barbell Rear Delt Row

Barbell Shoulder Press

Behind the Neck Press

Bottoms-Up Kettlebell Press

Bradford Press

Cable Front Raise

Cable Lateral Raise

Cable Leaning Lateral Raise

Cable Reverse Fly

Cable Upright Row

Cable Y-Raise

Cuban Press

Dumbbell Rear Delt Row

Dumbbell Shoulder Box

Dumbbell Thrusters

Dumbbell Upright Row

Dumbbell Z Press

Face Pull

Front Raise

Handstand Hold

Handstand Push-Up

Handstand Walks

Kettlebell Armbar

Kettlebell Press

Kneeling Landmine Single-Arm Press

Lateral Raise

Machine Lateral Raise

Machine Reverse Fly

Machine Shoulder Press

Overhead Press

Pike Push-Up

Plank to Push-Up

Plate Front Raise

Push Press

Reverse Fly

Seated Dumbbell Press

Seated Machine Shoulder Press

Shoulder External Rotation

Shoulder Internal Rotation

Smith Machine Shoulder Press

Snatch-Grip Push Press

Standing Dumbbell Overhead Press

Upright Row

Wall Assisted Handstand Hold

Wall Walks

Wrist Planche Progression

Z Press

Back

62 exercises

Archer Pull-Up

Assisted Pull-Up

Australian Pull-Ups

Band Pull-Apart

Barbell Deadstop Row

Barbell Pullover

Barbell Shrug

Batwing Row

Behind the Neck Lat Pulldown

Bent-Over Barbell Row

Cable Face Pull

Cable High Row

Cable Low Row

Cable Pullovers

Cable Single-Arm High Row

Cable Single-Arm Row

Chest Supported Incline Dumbbell Row

Chest-Supported Dumbbell Row

Chin-Ups

Deadlift

Deficit Deadlift

Dumbbell Incline Bench Two-Arm Row

Dumbbell Row

Front Lever

Good Morning

Hyperextension

Incline Dumbbell Row

Inverted Row

Isometric Pull-Up Hold

Kettlebell Swing

Kip Swings

Kroc Row

L-Sit Pull-Up

Landmine Row

Lat Pulldown

Lat Pushdown

Leg Raise Dragon Flag

Machine Pullover

Machine Single-Arm Seated Row

Meadows Row

Muscle-Up

One-Arm Dumbbell Row

One-Arm Lat Pulldown

Pendlay Row

Pull-Ups

Rack Pulls

Renegade Row

Reverse Grip Lat Pulldown

Reverse Hyperextension

Romanian Deadlift

Seal Row

Seated Cable Row

Seated Machine Row

Smith Machine Row

Straight-Arm Pulldown

Sumo Deadlift

Superman

T-Bar Row

Trap Bar Deadlift

Underhand Bent Over Row

Wide-Grip Pull-Up

Yates Row

Traps

14 exercises

Behind-the-Back Barbell Shrug

Cable Shrugs

Clean and Jerk

Clean High Pull

Dumbbell Shrug

Farmer's Walk

Kettlebell High Pull

Overhead Carry

Prone Trap Raise

Smith Machine Shrugs

Snatch

T-Raise

Trap Bar Shrugs

Y-Raise

Legs

73 exercises

Adductor Machine

Air Squat (Bodyweight)

Back Squat

Banded Lateral Walk

Barbell Hip Thrust

Belt Squat

Box Jumps

Broad Jumps

Bulgarian Split Squat

Cable Pull-Through

Cable Standing Leg Curl

Cossack Squat

Curtsy Lunges

Cyclist Squat

Dumbbell Bulgarian Split Squat

Dumbbell Hip Thrust

Dumbbell Romanian Deadlift

Dumbbell Squat

Floor Leg Raises

Frog Pumps

Frog Squat

Front Squat

Glute Bridge

Glute Bridge Hold

Glute Bridge Walkout

Glute Kickbacks (Machine)

Glute March

Glute-Ham Raise

Goblet Cyclist Squat

Goblet Squat

Hack Squat

Hip Extension (Machine)

Hip Internal Rotation

Horizontal Leg Press

Horizontal Single-Leg Press

Jefferson Squat

Jump Squat

Jumping Lunges

Kettlebell Deadlift

Kettlebell Goblet Squat

Kettlebell Sumo Deadlift

Lateral Lunges

Leg Extension

Leg Press

Lying Leg Curl

Machine Angled Single-Leg Press

Machine Hip Thrust

Machine Pendulum Squat

Machine Vertical Squat

Nordic Hamstring Curl

Overhead Squat

Pistol Squat

Reverse Hyperextensions (Machine)

Reverse Lunges

Seated Hip Abduction (Machine)

Seated Leg Curl (Machine)

Shrimp Squat

Side Hip Abduction

Side Leg Raise

Single-Leg Hip Thrust

Sissy Squat

Smith Machine Bulgarian Split Squat

Smith Machine Hack Squat

Smith Machine Squat

Sprinter Lunge

Squat Jumps

Stability Ball Leg Curl

Step-Ups

Sumo Squat

Vertical Leap with Knee Tuck

Walking Lunges

Wall Sit

Zercher Squat

Calves

13 exercises

Barbell Calf Raise

Calf Raise

Donkey Calf Raise

Dumbbell Calf Raise

Leg Press Calf Raise

Machine Hack Calf Raise

Seated Calf Raise

Seated Calf Raise

Standing Bodyweight Calf Raise

Standing Calf Raise

Standing Calf Raise

Tibialis Raise

Bodyweight/Machine

Tip-Toe Squat

Core

52 exercises

Ab Wheel Rollout

Back Lever Hold

Bicycle Crunches

Cable Crunch (Rope)

Cable Pallof Press

Cable Side Bend

Cable Twists

Captain's Chair Leg Raise

Crunches

Dead Bug

Dragon Flag Progression

Dumbbell Woodchopper

Floor Wipers

GHD (Glute-Ham Developers) Sit-Ups

Hanging Garhammer Raise

Hanging Knee Raises

Hanging L-Sit

Hanging Leg Raises

Hanging Pike

Isometric Hollow Hold

Kettlebell Windmill

L-Sit

L-Sit to Handstand Progression

Machine Crunch

Mountain Climbers

Planche Progression

Plank

Resistance Band Half-Kneeling Chop (Waist)

Resistance Band Side Plank Glute Raise

Reverse Crunches

Reverse Plank

Russian Twists

Seated In and Out

Shoulder Bridge

Side Bends (Dumbbell)

Side Plank

Sit-Ups

Stability Ball Pike to Push-Up

Stability Ball Rollout

Stability Ball Stir the Pot

Standing Landmine Twists

Straddle Planche Progression

Suitcase Carry

Superman Hold

TRX Body Saw

Tuck Planche Progression

V-Sit Hold

V-Ups

Walking Lunge with Twist

Wall Assisted Elbow Lever

Weighted Decline Sit-Ups

Windshield Wipers

Triceps

38 exercises

Band Overhead Extension

Band Overhead Single-Arm Triceps Extension

Band Pushdown

Bench Dips

Bodyweight Triceps Extension

Cable Incline Pushdown

Cable Triceps Kickback

Cable Triceps Pushdown

Close-Grip Bench Press

Decline Close-Grip Push-Up

Diamond Push-Ups

Dumbbell Skull Crushers

Incline Close-Grip Push-Up

Isometric Dip Hold

JM Press

Kettlebell Skull Crusher

Kettlebell Triceps Extension

Lying Barbell Triceps Extension

Lying Dumbbell Triceps Extension

Machine Seated Triceps Extension

Machine Triceps Extension

Overhead Triceps Extension

Reverse Grip Pushdown

Ring Triceps Extension

Rope Pushdown

Rope Skull Crusher

Rope Triceps Extension

Seated Dip Machine

Seated Triceps Extension

Side Tri Rise

Single-Arm Cable Pushdown

Skull Crushers

Straight Bar Pushdown

Tate Press

Tiger Pushup

Triceps Dips

Triceps Kickback

V-Bar Pushdown

Biceps

48 exercises

Alternating Dumbbell Curl

Barbell 21s

Barbell Drag Curl

Barbell Reverse Curl

Barbell Scott Curl

Barbell Spider Curl

Cable 21s

Cable Curl

Cable Flex Curl

Cable Incline Biceps Curl

Cable Reverse Curl

Cable Rope Hammer Curl

Cable Single-Arm Neutral Biceps Curl

Cheat Curl

Close-Grip Chin-Up

Concentration Curl

Cross Body Hammer Curl

Dumbbell 21s

Dumbbell Drag Curl

Dumbbell Incline Biceps Curl

Dumbbell Preacher Curl

Dumbbell Prone Incline Curl

Dumbbell Reverse Curl

Dumbbell Spider Curl

EZ Bar Curl

Hammer Curl

Hammer Preacher Curl

High Cable Curl

Incline Dumbbell Curl

Incline Hammer Curl

Isometric Chin-Up Hold

Kettlebell Curl

Low Cable Curl

Machine Curl

Machine Preacher Curl

Plate Curl

Preacher Curl

Resistance Band Curl

Resistance Band Hammer Curl

Seated Alternating Dumbbell Curl

Seated Dumbbell Curl

Seated Hammer Curl

Standing Barbell Curl

TRX Bicep Curl

Underhand Grip Barbell Row

Underhand Grip Lat Pulldown

Wall Strict Curl

Zottman Curl

Forearms

5 exercises

Barbell Reverse Wrist Curl

Barbell Wrist Curl

Cable Wrist Curl

Reverse Wrist Curl

Wrist Extension

Neck

5 exercises

Cervical Neck Extension

Chin Tucks

Neck Extension

Prone Head Lifts

Supine Head Lifts

Full Body

32 exercises

Agility Ladder Drills

Battle Rope Waves

Bear Crawls

Bear Crawls with Push-Ups

Box Jump Over

Broad Jump to Sprint

Broad Jumps with High Knees

Burpee Box Jump Overs

Burpees

Farmers Carry

Forward and Backward Bounds

High Knee Tap

Kettlebell Clean and Press

Kettlebell One-Arm Swing

Kettlebell Snatch

Kettlebell Turkish Get-Up

Lateral Bounds

Lateral High-Knee March

Lateral Shuffle

Lateral Skater Jumps

Medicine Ball Chest Pass

Medicine Ball Cleans

Medicine Ball Overhead Throw

Medicine Ball Slams

Rope Climb

Rope Slams

Sled Pull

Sled Push

Sprint Start to Sprint Finish

Sprint Starts (Acceleration Drills)

Sprinting with Change of Direction

Wall Balls

Cardio

5 exercises

Rowing Machine (Ergometer)

Ski Ergometer

StairMaster

Treadmill Incline Walk

Treadmill Walk

Exercise Library | Pocket Fit — AI Workout & Food App