GymDaze
GymDaze
Work with Nick

Free exercise finder

Exercise Database

Search 1,322 exercises. Choose a muscle, then Strength, Muscle growth, or Flexibility. Add Calisthenics to narrow your choices to that category. Advanced mode adds all categories, equipment, experience, and movement filters. Videos are optional, so useful exercises remain discoverable while the GymDaze demonstration library grows.

Training calisthenics?Explore every approved route, branch, and prerequisite.

Use In, Out, or Any to refine your results.

Database results

89 exercises

Page 2 of 4

89 matching exercises. Page 2 of 4.

Exercise Page
Targets
Pectoralis Major Sternocostal Head (0.9)
Triceps Lateral Head (0.9)
Triceps Long Head (0.9)
Triceps Medial Head (0.9)
Setup
  • Muscle Growth
  • Strength
  • Press
  • Progression linked

Exercise Page
Targets
Latissimus Dorsi (1.0)
Teres Major (0.8)
Rectus Abdominis (0.7)
Setup
  • Stability
  • Strength
  • Brace
  • Progression linked
  • Milestone

Exercise Page
Targets
Latissimus Dorsi (1.0)
Teres Major (0.8)
Rectus Abdominis (0.7)
Rhomboid Major (0.7)
Setup
  • Stability
  • Strength
  • Row
  • Brace
  • Progression linked
  • Milestone

Also called FL to Inverted Hang

Exercise Page
Targets
Latissimus Dorsi (1.0)
Teres Major (0.8)
Rectus Abdominis (0.7)
Setup
  • Strength
  • Transition
  • Progression linked

Exercise Page
Targets
Anterior Deltoid (0.9)
Pectoralis Major Sternocostal Head (0.9)
Pectoralis Major Clavicular Head (0.9)
Setup
  • Mobility
  • Strength
  • Transition
  • Progression linked

Exercise Page
Targets
Anterior Deltoid (1.0)
Pectoralis Major Sternocostal Head (0.8)
Pectoralis Major Clavicular Head (0.8)
Setup
  • Coordination
  • Stability
  • Inversion
  • Transition
  • Progression linked
  • Milestone

Also called Straight-Body Pull to Inverted Hang

Exercise Page
Targets
Latissimus Dorsi (1.0)
Teres Major (0.8)
Rectus Abdominis (0.7)
Setup
  • Coordination
  • Strength
  • Inversion
  • Transition
  • Progression linked

Exercise Page
Targets
Medial Deltoid (1.0)
Anterior Deltoid (0.8)
Serratus Anterior (0.7)
Supraspinatus (0.7)
Setup
  • Strength
  • Brace
  • Inversion
  • Progression linked
  • Milestone

Exercise Page
Targets
Pectoralis Major Sternocostal Head (1.0)
Latissimus Dorsi (0.9)
Pectoralis Major Clavicular Head (0.8)
Teres Major (0.8)
Setup
  • Stability
  • Strength
  • Brace
  • Progression linked
  • Milestone

Exercise Page
Targets
Anterior Deltoid (1.0)
Pectoralis Major Sternocostal Head (0.9)
Pectoralis Major Clavicular Head (0.9)
Biceps Brachii Long Head (0.7)
Setup
  • Strength
  • Brace
  • Progression linked
  • Milestone

Also called Archer Muscle-Up, One-Arm Straight MU

Exercise Page
Targets
Latissimus Dorsi (0.9)
Pectoralis Major Sternocostal Head (0.9)
Triceps Lateral Head (0.7)
Triceps Long Head (0.7)
Setup
  • Coordination
  • Strength
  • Press
  • Vertical Pull
  • Progression linked
  • Milestone

Also called SL Back Lever

Exercise Page
Targets
Anterior Deltoid (1.0)
Pectoralis Major Sternocostal Head (0.8)
Pectoralis Major Clavicular Head (0.8)
Setup
  • Stability
  • Strength
  • Brace
  • Progression linked

Also called SL Front Lever

Exercise Page
Targets
Latissimus Dorsi (1.0)
Teres Major (0.8)
Rectus Abdominis (0.7)
Setup
  • Stability
  • Strength
  • Brace
  • Progression linked

Exercise Page
Targets
Anterior Deltoid (0.8)
Pectoralis Major Sternocostal Head (0.7)
Pectoralis Major Clavicular Head (0.7)
Biceps Brachii Long Head (0.5)
Setup
  • Coordination
  • Mobility
  • Inversion
  • Transition
  • Progression linked
  • Milestone

Exercise Page
Targets
Anterior Deltoid (1.0)
Serratus Anterior (0.8)
Biceps Brachii Long Head (0.7)
Biceps Brachii Short Head (0.7)
Setup
  • Stability
  • Strength
  • Brace
  • Balance
  • Progression linked

Exercise Page
Targets
Pectoralis Major Sternocostal Head (0.9)
Pectoralis Major Clavicular Head (0.7)
Triceps Lateral Head (0.7)
Triceps Long Head (0.7)
Setup
  • Muscle Growth
  • Strength
  • Press
  • Progression linked

Exercise Page
Targets
Anterior Deltoid (0.8)
Serratus Anterior (0.8)
Trapezius (0.8)
Setup
  • Coordination
  • Stability
  • Balance
  • Inversion
  • Progression linked
  • Milestone

Exercise Page
Targets
Anterior Deltoid (1.0)
Triceps Lateral Head (0.8)
Triceps Long Head (0.8)
Triceps Medial Head (0.8)
Setup
  • Stability
  • Strength
  • Press
  • Balance
  • Progression linked
  • Milestone

Exercise Page
Targets
Triceps Lateral Head (0.9)
Triceps Long Head (0.9)
Triceps Medial Head (0.9)
Pectoralis Major Sternocostal Head (0.8)
Setup
  • Muscle Growth
  • Strength
  • Press
  • Brace
  • Progression linked
  • Milestone

Exercise Page
Targets
Latissimus Dorsi (1.0)
Rectus Abdominis (0.7)
Rectus Femoris (0.7)
Setup
  • Muscle Growth
  • Strength
  • Vertical Pull
  • Brace
  • Progression linked

Also called Ring MU

Exercise Page
Targets
Latissimus Dorsi (0.9)
Pectoralis Major Sternocostal Head (0.8)
Biceps Brachii Long Head (0.7)
Biceps Brachii Short Head (0.7)
Setup
  • Coordination
  • Strength
  • Press
  • Vertical Pull
  • Progression linked
  • Milestone

Also called Ring MU Negative

Exercise Page
Targets
Latissimus Dorsi (0.9)
Pectoralis Major Sternocostal Head (0.8)
Biceps Brachii Long Head (0.7)
Biceps Brachii Short Head (0.7)
Setup
  • Coordination
  • Strength
  • Press
  • Vertical Pull
  • Progression linked

Also called Ring OA PU

Exercise Page
Targets
Pectoralis Major Sternocostal Head (0.9)
Triceps Lateral Head (0.8)
Triceps Long Head (0.8)
Triceps Medial Head (0.8)
Setup
  • Stability
  • Strength
  • Press
  • Anti Rotation
  • Progression linked
  • Milestone

Catalog release 2026-10-07-chart-codification-v1

Anatomy resources

Want the printable anatomy chart?

Download the static chart or review the editable creator formats without leaving the free exercise finder behind.

Explore progressionsSee anatomy downloads