Nishaana
Exercise library
The exercise library.
Every lift in Nishaana, grouped by muscle. Each page carries form cues, the muscles worked and smart alternatives — and unlike a static database, a working set-logger is built right in. Search by name or filter by muscle and equipment.
269exercises
15muscle groups
10equipment types
Chest
27Barbell Bench Press
CompoundDumbbell Bench Press
CompoundIncline Barbell Bench Press
CompoundIncline Dumbbell Press
CompoundPush-Up
CompoundCable Crossover
Chest Dip
CompoundDumbbell Flyes
Machine Chest Press
CompoundPec Deck Machine
Decline Barbell Bench Press
CompoundDecline Dumbbell Press
CompoundDecline Push-Up
CompoundFloor Press
CompoundHigh Cable Crossover
Incline Dumbbell Flyes
Incline Machine Press
CompoundIncline Push-Up
CompoundLow Cable Crossover
Plyometric Push-Up
CompoundSmith Machine Bench Press
CompoundSmith Machine Incline Press
CompoundWide-Grip Push-Up
CompoundDumbbell Floor Press
CompoundResistance Band Chest Fly
Resistance Band Chest Press
CompoundSvend Press
Back
31Bent-Over Barbell Row
CompoundChin-Up
CompoundConventional Deadlift
CompoundLat Pulldown
CompoundPull-Up
CompoundSeated Cable Row
CompoundSingle-Arm Dumbbell Row
CompoundBack Extension
Close-Grip Lat Pulldown
CompoundMachine Row
CompoundT-Bar Row
CompoundWide-Grip Lat Pulldown
CompoundWide-Grip Pull-Up
CompoundChest-Supported Dumbbell Row
CompoundGood Morning
CompoundHammer Strength Row
CompoundHyperextension
Inverted Row
CompoundKettlebell Row
CompoundNeutral-Grip Pull-Up
CompoundPendlay Row
CompoundRack Pull
CompoundRenegade Row
CompoundStraight-Arm Pulldown
Superman
Deficit Deadlift
CompoundKroc Row
CompoundMeadows Row
CompoundResistance Band Row
CompoundSmith Machine Row
CompoundYates Row
CompoundShoulders
27Dumbbell Shoulder Press
CompoundLateral Raise
Overhead Press
CompoundArnold Press
CompoundCable Lateral Raise
Face Pull
Front Raise
Machine Shoulder Press
CompoundRear Delt Flye
Reverse Pec Deck
Seated Barbell Press
CompoundCable Front Raise
Cable Rear Delt Flye
Handstand Push-Up
CompoundKettlebell Overhead Press
CompoundLandmine Press
CompoundMachine Lateral Raise
Pike Push-Up
CompoundPlate Front Raise
Push Press
CompoundSmith Machine Shoulder Press
CompoundUpright Row
CompoundBradford Press
CompoundCable Upright Row
CompoundKettlebell Halo
Leaning Lateral Raise
Resistance Band Lateral Raise
Biceps
20Barbell Curl
Dumbbell Curl
EZ Bar Curl
Hammer Curl
Alternating Dumbbell Curl
Cable Curl
Concentration Curl
Incline Dumbbell Curl
Preacher Curl
21s Bicep Curl
Bayesian Cable Curl
Cable Rope Hammer Curl
Dumbbell Preacher Curl
Machine Bicep Curl
Spider Curl
Chin-Up Curl Hold
Drag Curl
Kettlebell Curl
Resistance Band Curl
Zottman Curl
Triceps
18Rope Pushdown
Skull Crusher
Tricep Pushdown
Bench Dip
CompoundClose-Grip Bench Press
CompoundDiamond Push-Up
CompoundOverhead Cable Extension
Overhead Dumbbell Extension
Tricep Dip
CompoundTricep Kickback
Dumbbell Skull Crusher
Machine Tricep Extension
Single-Arm Cable Pushdown
Cable Kickback
Cross-Body Tricep Extension
JM Press
CompoundResistance Band Pushdown
Tate Press
Forearms
9Quads
24Barbell Back Squat
CompoundBulgarian Split Squat
CompoundGoblet Squat
CompoundLeg Extension
Leg Press
CompoundWalking Lunge
CompoundBodyweight Squat
CompoundForward Lunge
CompoundFront Squat
CompoundHack Squat
CompoundKettlebell Goblet Squat
CompoundReverse Lunge
CompoundStep-Up
CompoundBox Squat
CompoundJump Squat
CompoundPistol Squat
CompoundSmith Machine Squat
CompoundWall Sit
Belt Squat
CompoundCyclist Squat
CompoundPause Squat
CompoundPendulum Squat
CompoundSissy Squat
Zercher Squat
CompoundHamstrings
13Lying Leg Curl
Romanian Deadlift
CompoundSeated Leg Curl
Dumbbell Romanian Deadlift
CompoundStiff-Leg Deadlift
CompoundGlute-Ham Raise
CompoundKettlebell Romanian Deadlift
CompoundNordic Hamstring Curl
Single-Leg Romanian Deadlift
CompoundStanding Leg Curl
Cable Romanian Deadlift
CompoundResistance Band Leg Curl
Stability Ball Leg Curl
Glutes
18Barbell Hip Thrust
CompoundKettlebell Swing
CompoundGlute Bridge
CompoundGlute Cable Kickback
Hip Abduction Machine
Sumo Deadlift
CompoundSumo Squat
CompoundTrap Bar Deadlift
CompoundBanded Hip Abduction
Cable Pull-Through
CompoundCurtsy Lunge
CompoundDonkey Kick
Machine Hip Thrust
CompoundSingle-Leg Glute Bridge
CompoundSmith Machine Hip Thrust
CompoundBulgarian Glute Bridge
CompoundFire Hydrant
Frog Pump
Calves
8Core
29Crunch
Plank
Ab Wheel Rollout
CompoundBicycle Crunch
Cable Crunch
Hanging Knee Raise
Hanging Leg Raise
Leg Raise
Mountain Climber
CompoundRussian Twist
Side Plank
Sit-Up
Bird Dog
Captain's Chair Leg Raise
Dead Bug
Decline Sit-Up
Flutter Kick
Hollow Body Hold
Machine Crunch
Pallof Press
Reverse Crunch
Toe Touch
V-Up
Woodchopper
CompoundCable Woodchop Low to High
CompoundDragon Flag
Kettlebell Windmill
L-Sit
Plank with Shoulder Tap
Traps
7Neck
4Full Body
20Burpee
CompoundThruster
CompoundBattle Ropes
CompoundBear Crawl
CompoundClean and Jerk
CompoundDumbbell Thruster
CompoundKettlebell Clean and Press
CompoundMedicine Ball Slam
CompoundPower Clean
CompoundSled Push
CompoundSnatch
CompoundTurkish Get-Up
CompoundWall Ball
CompoundClean Pull
CompoundDevil Press
CompoundHang Clean
CompoundKettlebell Snatch
CompoundMan Maker
CompoundPower Snatch
CompoundSled Drag
CompoundCardio
14Rowing Machine
CompoundTreadmill Running
CompoundAssault Bike
CompoundBox Jump
CompoundElliptical Trainer
CompoundIncline Walking
CompoundJump Rope
CompoundJumping Jacks
CompoundStair Climber
CompoundStationary Bike
CompoundHigh Knees
CompoundSprint Intervals
CompoundShadow Boxing
CompoundSki Erg
CompoundNo exercises match that filter.
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