Durata/Exercises
Exercise library

Every exercise in Durata

All 415 of them, each with step by step instructions, the form cues that matter and the muscles it works. For the 136 that our 50 free programs use, the page also shows the sets, the reps and the rule that moves the weight up.

Most programmed

The exercises our programs use most

Of 50 programs01020304050
  1. 1Squat (Barbell)41
  2. 2Bench Press (Barbell)38
  3. 3Deadlift (Barbell)33
  4. 4Overhead Press (Barbell)30
  5. 5Lying Leg Curl (Machine)27
  6. 6Bent Over Row (Barbell)24
  7. 7Lateral Raise (Dumbbell)24
  8. 8Incline Bench Press (Dumbbell)23
  9. 9Romanian Deadlift (Barbell)23
  10. 10Lat Pulldown (Cable)22

Counted off the catalogue on every deploy.

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Abdominals 48

Ab ScissorsAbdominals · Bodyweight Ab WheelAbdominals · 5 programs Bicycle CrunchAbdominals · Bodyweight Bicycle Crunch Raised LegsAbdominals · Bodyweight Cable Core Pallof PressAbdominals · Machine Cable CrunchAbdominals · 3 programs Cable Twist (Down to up)Abdominals · 1 program Cable Twist (Up to down)Abdominals · Machine CrunchAbdominals · 1 program Crunch (Machine)Abdominals · Machine Crunch (Weighted)Abdominals · Bodyweight Dead BugAbdominals · Bodyweight Decline CrunchAbdominals · Bodyweight Decline Crunch (Weighted)Abdominals · Bodyweight Dragon FlagAbdominals · Bodyweight DragonflyAbdominals · Bodyweight Elbow to KneeAbdominals · Bodyweight Flutter KicksAbdominals · Bodyweight Front Lever HoldAbdominals · Bodyweight Front Lever RaiseAbdominals · Bodyweight Hanging Knee RaiseAbdominals · Bodyweight Hanging Leg RaiseAbdominals · 10 programs Heel TapsAbdominals · Bodyweight Hollow RockAbdominals · Bodyweight Jack Knife (Suspension)Abdominals · Suspension Jackknife Sit UpAbdominals · Bodyweight Knee Raise Parallel BarsAbdominals · Machine L-Sit HoldAbdominals · Bodyweight Landmine 180Abdominals · Barbell Leg Raise Parallel BarsAbdominals · Machine Lying Knee RaiseAbdominals · Bodyweight Lying Leg RaiseAbdominals · Bodyweight Oblique CrunchAbdominals · Bodyweight PlankAbdominals · 3 programs Reverse CrunchAbdominals · Bodyweight Reverse PlankAbdominals · Bodyweight Russian Twist (Bodyweight)Abdominals · Bodyweight Russian Twist (Weighted)Abdominals · 2 programs Side BendAbdominals · Bodyweight Side Bend (Dumbbell)Abdominals · Dumbbell Side PlankAbdominals · 1 program Sit UpAbdominals · 2 programs Sit Up (Weighted)Abdominals · Bodyweight SpidermanAbdominals · Bodyweight Toe TouchAbdominals · Bodyweight Toes to BarAbdominals · Bodyweight Torso RotationAbdominals · Machine V UpAbdominals · Bodyweight

Abductors 1

Hip Abduction (Machine)Abductors · 1 program

Adductors 1

Hip Adduction (Machine)Adductors · Machine

Biceps 30

21s Bicep CurlBiceps · Barbell Bicep Curl (Barbell)Biceps · 20 programs Bicep Curl (Cable)Biceps · 1 program Bicep Curl (Dumbbell)Biceps · 10 programs Bicep Curl (Machine)Biceps · Machine Bicep Curl (Suspension)Biceps · Suspension Concentration CurlBiceps · 1 program Cross Body Hammer CurlBiceps · Dumbbell Drag CurlBiceps · Barbell EZ Bar Biceps CurlBiceps · Barbell Hammer Curl (Band)Biceps · Resistance Band Hammer Curl (Cable)Biceps · Machine Hammer Curl (Dumbbell)Biceps · 10 programs Kettlebell CurlBiceps · Kettlebell Overhead Curl (Cable)Biceps · Machine Pinwheel Curl (Dumbbell)Biceps · Dumbbell Plate CurlBiceps · Plate Preacher Curl (Barbell)Biceps · 5 programs Preacher Curl (Dumbbell)Biceps · Dumbbell Preacher Curl (Machine)Biceps · Machine Reverse Curl (Barbell)Biceps · Barbell Reverse Curl (Cable)Biceps · Machine Reverse Curl (Dumbbell)Biceps · Dumbbell Reverse Grip Concentration CurlBiceps · Dumbbell Rope Cable CurlBiceps · Machine Seated Incline Curl (Dumbbell)Biceps · 3 programs Single Arm Curl (Cable)Biceps · Machine Spider Curl (Barbell)Biceps · Barbell Spider Curl (Dumbbell)Biceps · 1 program Zottman Curl (Dumbbell)Biceps · Dumbbell

Calves 12

Calf Extension (Machine)Calves · Machine Calf Press (Machine)Calves · 1 program Seated Calf RaiseCalves · 7 programs Single Leg Standing Calf RaiseCalves · Bodyweight Single Leg Standing Calf Raise (Barbell)Calves · Barbell Single Leg Standing Calf Raise (Dumbbell)Calves · Dumbbell Single Leg Standing Calf Raise (Machine)Calves · Machine Standing Calf RaiseCalves · 19 programs Standing Calf Raise (Barbell)Calves · Barbell Standing Calf Raise (Dumbbell)Calves · 1 program Standing Calf Raise (Machine)Calves · Machine Standing Calf Raise (Smith)Calves · Machine

Cardio 21

AerobicsCardio · Bodyweight Air BikeCardio · 1 program Battle RopesCardio · Machine BoxingCardio · Bodyweight ClimbingCardio · Bodyweight CyclingCardio · 2 programs Elliptical TrainerCardio · Machine HIITCardio · 2 programs HikingCardio · Bodyweight Jump RopeCardio · Other Rowing MachineCardio · 2 programs RunningCardio · 1 program SkatingCardio · Bodyweight SkiingCardio · Bodyweight SnowboardingCardio · Bodyweight SpinningCardio · Machine SprintsCardio · Bodyweight Stair MachineCardio · Machine SwimmingCardio · Bodyweight TreadmillCardio · Machine WalkingCardio · 2 programs

Chest 47

Around The WorldChest · Dumbbell Bench Press - Wide Grip (Barbell)Chest · Barbell Bench Press (Barbell)Chest · 38 programs Bench Press (Cable)Chest · Machine Bench Press (Dumbbell)Chest · 5 programs Bench Press (Smith Machine)Chest · Machine Butterfly (Pec Deck)Chest · Machine Cable Fly CrossoversChest · 8 programs Chest DipChest · 2 programs Chest Dip (Assisted)Chest · Machine Chest Dip (Weighted)Chest · 2 programs Chest Fly (Band)Chest · Resistance Band Chest Fly (Dumbbell)Chest · 6 programs Chest Fly (Machine)Chest · 1 program Chest Fly (Suspension)Chest · Suspension Chest Press (Band)Chest · Resistance Band Chest Press (Machine)Chest · 2 programs Clap Push UpsChest · Bodyweight Decline Bench Press (Barbell)Chest · Barbell Decline Bench Press (Dumbbell)Chest · Dumbbell Decline Bench Press (Machine)Chest · Machine Decline Bench Press (Smith Machine)Chest · Machine Decline Chest Fly (Dumbbell)Chest · Dumbbell Decline Push UpChest · Other Dumbbell Squeeze PressChest · Dumbbell Floor Press (Barbell)Chest · Barbell Floor Press (Dumbbell)Chest · 1 program Hex Press (Dumbbell)Chest · Dumbbell Incline Bench Press (Barbell)Chest · 12 programs Incline Bench Press (Dumbbell)Chest · 23 programs Incline Bench Press (Smith Machine)Chest · Machine Incline Chest Fly (Dumbbell)Chest · Dumbbell Incline Chest Press (Machine)Chest · Machine Incline Push UpsChest · Bodyweight Iso-Lateral Chest Press (Machine)Chest · Machine Kneeling Push UpChest · Bodyweight Low Cable Fly CrossoversChest · Machine Plank PushupChest · Bodyweight Plate PressChest · Plate Plate Squeeze (Svend Press)Chest · Plate Pullover (Dumbbell)Chest · 2 programs Pullover (Machine)Chest · 1 program Push UpChest · 2 programs Push Up - Close GripChest · Bodyweight Push Up (Weighted)Chest · Bodyweight Seated Chest Flys (Cable)Chest · Machine Single Arm Cable CrossoverChest · Machine

Forearms 4

Behind the Back Bicep Wrist Curl (Barbell)Forearms · Barbell Seated Palms Up Wrist CurlForearms · 1 program Seated Wrist Extension (Barbell)Forearms · Barbell Wrist RollerForearms · Machine

Full Body 41

Ball SlamsFull Body · Other BurpeeFull Body · Bodyweight Burpee Over the BarFull Body · Bodyweight CleanFull Body · Barbell Clean and JerkFull Body · 1 program Clean and PressFull Body · Barbell Clean PullFull Body · 1 program Deadlift High PullFull Body · Barbell Downward DogFull Body · Bodyweight Dumbbell SnatchFull Body · Dumbbell Farmers WalkFull Body · 1 program Frog JumpsFull Body · Bodyweight Handstand HoldFull Body · Bodyweight Hang CleanFull Body · Barbell Hang SnatchFull Body · Barbell Jump ShrugFull Body · Barbell Jumping JackFull Body · Bodyweight Kettlebell CleanFull Body · 1 program Kettlebell High PullFull Body · 1 program Kettlebell Shoulder PressFull Body · 1 program Kettlebell SnatchFull Body · Kettlebell Kettlebell SwingFull Body · 2 programs Kettlebell Turkish Get UpFull Body · 1 program Landmine Squat and PressFull Body · Barbell Mountain ClimberFull Body · Bodyweight Muscle UpFull Body · Machine One Arm Push UpFull Body · Bodyweight Overhead SquatFull Body · 1 program PilatesFull Body · Bodyweight Power CleanFull Body · 2 programs Power SnatchFull Body · 1 program Press UnderFull Body · Barbell Sled PushFull Body · Other SnatchFull Body · 1 program Split JerkFull Body · Barbell Squat RowFull Body · Machine Thruster (Barbell)Full Body · Barbell Thruster (Kettlebell)Full Body · Kettlebell Wall BallFull Body · Other Warm UpFull Body · Bodyweight YogaFull Body · Bodyweight

Glutes 20

Bird DogGlutes · Bodyweight Cable Pull ThroughGlutes · Machine ClamshellGlutes · Resistance Band Fire HydrantsGlutes · Bodyweight Frog Pumps (Dumbbell)Glutes · Dumbbell Glute BridgeGlutes · 1 program Glute Kickback (Machine)Glutes · Machine Glute Kickback on FloorGlutes · Bodyweight High KneesGlutes · Bodyweight Hip ThrustGlutes · 1 program Hip Thrust (Barbell)Glutes · 4 programs Hip Thrust (Machine)Glutes · Machine Hip Thrust (Smith Machine)Glutes · Machine Lateral Band WalksGlutes · 1 program Lateral Leg RaisesGlutes · Bodyweight Reverse HyperextensionGlutes · 1 program Single Leg Glute BridgeGlutes · 1 program Single Leg Hip ThrustGlutes · 2 programs Single Leg Hip Thrust (Dumbbell)Glutes · Dumbbell Standing Cable Glute KickbacksGlutes · Machine

Hamstrings 19

Deadlift (Band)Hamstrings · Resistance Band Deadlift (Barbell)Hamstrings · 33 programs Deadlift (Dumbbell)Hamstrings · Dumbbell Deadlift (Smith Machine)Hamstrings · Machine Deadlift (Trap bar)Hamstrings · Barbell Glute Ham RaiseHamstrings · 2 programs Good Morning (Barbell)Hamstrings · 6 programs Lying Leg Curl (Machine)Hamstrings · 27 programs Nordic Hamstrings CurlsHamstrings · 1 program Reverse Lunge (Dumbbell)Hamstrings · 3 programs Romanian Deadlift (Barbell)Hamstrings · 23 programs Romanian Deadlift (Dumbbell)Hamstrings · 4 programs Romanian Deadlift (Smith Machine)Hamstrings · Machine Seated Leg Curl (Machine)Hamstrings · 5 programs Single Leg Romanian Deadlift (Barbell)Hamstrings · Barbell Single Leg Romanian Deadlift (Dumbbell)Hamstrings · 3 programs Standing Leg CurlsHamstrings · Machine Straight Leg DeadliftHamstrings · Barbell Sumo DeadliftHamstrings · 1 program

Lats 22

Chin UpLats · 13 programs Chin Up (Assisted)Lats · 1 program Chin Up (Weighted)Lats · 5 programs Iso-Lateral High Row (Machine)Lats · Machine Iso-Lateral Low RowLats · Machine Iso-Lateral Row (Machine)Lats · Machine Kipping Pull UpLats · Machine Kneeling Pulldown (band)Lats · Machine Lat Pulldown - Close Grip (Cable)Lats · 1 program Lat Pulldown (Band)Lats · Resistance Band Lat Pulldown (Cable)Lats · 22 programs Lat Pulldown (Machine)Lats · Machine Negative Pull UpLats · Bodyweight Pull UpLats · 7 programs Pull Up (Assisted)Lats · Machine Pull Up (Band)Lats · Resistance Band Pull Up (Weighted)Lats · 5 programs Rope Straight Arm PulldownLats · Machine Single Arm Lat PulldownLats · Machine Sternum Pull up (Gironda)Lats · Machine Straight Arm Lat Pulldown (Cable)Lats · Machine Wide Pull UpLats · Machine

Lower Back 5

Back Extension (Hyperextension)Lower Back · 3 programs Back Extension (Machine)Lower Back · Machine Back Extension (Weighted Hyperextension)Lower Back · 1 program Rack PullLower Back · Barbell SupermanLower Back · Bodyweight

Neck 4

Lying Neck CurlsNeck · Bodyweight Lying Neck Curls (Weighted)Neck · Plate Lying Neck ExtensionNeck · Bodyweight Lying Neck Extension (Weighted)Neck · Plate

Other 1

StretchingOther · Bodyweight

Quadriceps 50

Assisted Pistol SquatsQuadriceps · Bodyweight Box JumpQuadriceps · 1 program Box Squat (Barbell)Quadriceps · 1 program Bulgarian Split Squat (Dumbbell)Quadriceps · 7 programs Curtsy Lunge (Dumbbell)Quadriceps · Dumbbell Dumbbell Step UpQuadriceps · 1 program Front SquatQuadriceps · 12 programs Full SquatQuadriceps · Barbell Goblet SquatQuadriceps · 4 programs Hack SquatQuadriceps · Barbell Hack Squat (Machine)Quadriceps · 6 programs High Knee SkipsQuadriceps · Bodyweight Jump SquatQuadriceps · Bodyweight Jumping LungeQuadriceps · Bodyweight Kettlebell Goblet SquatQuadriceps · 1 program Lateral Box JumpQuadriceps · Other Lateral LungeQuadriceps · Bodyweight Lateral SquatQuadriceps · Bodyweight Leg Extension (Machine)Quadriceps · 13 programs Leg Press (Machine)Quadriceps · 20 programs Leg Press Horizontal (Machine)Quadriceps · Machine LungeQuadriceps · Bodyweight Lunge (Barbell)Quadriceps · 2 programs Lunge (Dumbbell)Quadriceps · Dumbbell Overhead Dumbbell LungeQuadriceps · Dumbbell Pause Squat (Barbell)Quadriceps · 1 program Pendulum Squat (Machine)Quadriceps · Machine Pistol SquatQuadriceps · Bodyweight Reverse LungeQuadriceps · Bodyweight Reverse Lunge (Barbell)Quadriceps · Barbell Single Leg ExtensionsQuadriceps · Machine Single Leg Press (Machine)Quadriceps · 1 program Sissy Squat (Weighted)Quadriceps · Bodyweight Split Squat (Dumbbell)Quadriceps · Dumbbell Squat (Band)Quadriceps · Resistance Band Squat (Barbell)Quadriceps · 41 programs Squat (Bodyweight)Quadriceps · 2 programs Squat (Dumbbell)Quadriceps · Dumbbell Squat (Machine)Quadriceps · Machine Squat (Smith Machine)Quadriceps · Machine Squat (Suspension)Quadriceps · Suspension Step UpQuadriceps · 2 programs Sumo SquatQuadriceps · Bodyweight Sumo Squat (Barbell)Quadriceps · Barbell Sumo Squat (Dumbbell)Quadriceps · Dumbbell Sumo Squat (Kettlebell)Quadriceps · Kettlebell Walking LungeQuadriceps · Bodyweight Walking Lunge (Dumbbell)Quadriceps · Dumbbell Wall SitQuadriceps · Other Zercher SquatQuadriceps · Barbell

Shoulders 31

Arnold Press (Dumbbell)Shoulders · 5 programs Band PullapartsShoulders · Resistance Band Chest Supported Y Raise (Dumbbell)Shoulders · Dumbbell Face PullShoulders · 20 programs Front Raise (Band)Shoulders · Resistance Band Front Raise (Barbell)Shoulders · Barbell Front Raise (Cable)Shoulders · Machine Front Raise (Dumbbell)Shoulders · 1 program Front Raise (Suspension)Shoulders · Suspension Handstand Push UpShoulders · Bodyweight Lateral Raise (Band)Shoulders · Resistance Band Lateral Raise (Cable)Shoulders · 5 programs Lateral Raise (Dumbbell)Shoulders · 24 programs Lateral Raise (Machine)Shoulders · Machine Overhead Press (Barbell)Shoulders · 30 programs Overhead Press (Dumbbell)Shoulders · 15 programs Overhead Press (Smith Machine)Shoulders · Machine Plate Front RaiseShoulders · Plate Push PressShoulders · 2 programs Seated Lateral Raise (Dumbbell)Shoulders · Dumbbell Seated Overhead Press (Barbell)Shoulders · Barbell Seated Overhead Press (Dumbbell)Shoulders · 2 programs Seated Shoulder Press (Machine)Shoulders · Machine Shoulder Press (Dumbbell)Shoulders · 1 program Shoulder Press (Machine Plates)Shoulders · 1 program Shoulder TapsShoulders · Bodyweight Single Arm Landmine Press (Barbell)Shoulders · Barbell Single Arm Lateral Raise (Cable)Shoulders · Machine Standing Military Press (Barbell)Shoulders · Barbell Upright Row (Cable)Shoulders · Machine Upright Row (Dumbbell)Shoulders · Dumbbell

Traps 6

Shrug (Barbell)Traps · 2 programs Shrug (Cable)Traps · Machine Shrug (Dumbbell)Traps · Dumbbell Shrug (Machine)Traps · Machine Shrug (Smith Machine)Traps · Machine Upright Row (Barbell)Traps · 1 program

Triceps 26

Bench DipTriceps · Other Bench Press - Close Grip (Barbell)Triceps · 8 programs Diamond Push UpTriceps · Bodyweight Floor Triceps DipTriceps · Bodyweight JM Press (Barbell)Triceps · 1 program Pike PushupTriceps · Bodyweight Ring DipsTriceps · Bodyweight Seated Dip MachineTriceps · Machine Seated Triceps PressTriceps · Machine Single Arm Tricep Extension (Dumbbell)Triceps · Dumbbell Single Arm Triceps Pushdown (Cable)Triceps · Machine Skullcrusher (Barbell)Triceps · 7 programs Skullcrusher (Dumbbell)Triceps · 2 programs Triceps DipTriceps · 5 programs Triceps Dip (Assisted)Triceps · Machine Triceps Dip (Weighted)Triceps · 3 programs Triceps Extension (Barbell)Triceps · Barbell Triceps Extension (Cable)Triceps · 2 programs Triceps Extension (Dumbbell)Triceps · 8 programs Triceps Extension (Machine)Triceps · Machine Triceps Extension (Suspension)Triceps · Suspension Triceps Kickback (Cable)Triceps · 1 program Triceps Kickback (Dumbbell)Triceps · 1 program Triceps PressdownTriceps · Machine Triceps PushdownTriceps · 21 programs Triceps Rope PushdownTriceps · 4 programs

Upper Back 26

Bent Over Row (Band)Upper Back · Resistance Band Bent Over Row (Barbell)Upper Back · 24 programs Bent Over Row (Dumbbell)Upper Back · 3 programs Chest Supported Incline Row (Dumbbell)Upper Back · 3 programs Chest Supported Reverse Fly (Dumbbell)Upper Back · 1 program Dead HangUpper Back · Bodyweight Dumbbell RowUpper Back · 14 programs Gorilla Row (Kettlebell)Upper Back · 1 program Inverted RowUpper Back · 2 programs Landmine RowUpper Back · Barbell Low Row (Suspension)Upper Back · Suspension Meadows Rows (Barbell)Upper Back · 1 program Pendlay Row (Barbell)Upper Back · 5 programs Rear Delt Reverse Fly (Cable)Upper Back · Machine Rear Delt Reverse Fly (Dumbbell)Upper Back · 5 programs Rear Delt Reverse Fly (Machine)Upper Back · 2 programs Renegade Row (Dumbbell)Upper Back · Dumbbell Reverse Fly Single Arm (Cable)Upper Back · Machine Reverse Grip Lat Pulldown (Cable)Upper Back · Machine Scapular Pull UpsUpper Back · Bodyweight Seated Cable Row - Bar GripUpper Back · 3 programs Seated Cable Row - Bar Wide GripUpper Back · Machine Seated Cable Row - V Grip (Cable)Upper Back · 15 programs Seated Row (Machine)Upper Back · Machine Single Arm Cable RowUpper Back · Machine T Bar RowUpper Back · Barbell
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Barbell69 exercises Dumbbell63 exercises Kettlebell11 exercises Machine130 exercises Bodyweight103 exercises Other12 exercises Plate7 exercises Resistance Band13 exercises Suspension7 exercises

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