Muscles

Pull the arms down and back; build the V-taper.

• — Pull-up
• — Lat pulldown
• — Straight-arm pulldown

Retract and stabilise the shoulder blades.

• — Face pull
• — Prone W raise
• — Barbell bent-over row

Rhomboids and mid traps squeeze the blades together.

• — Seated cable row
• — One-arm DB row
• — Band row

Erectors keep the spine upright and braced.

• — Back extension
• — Dumbbell RDL
• — Bird dog

Bend the elbow and turn the palm up.

• — Dumbbell curl
• — Chin-up
• — Incline curl

Straighten the elbow; two-thirds of arm size.

• — Close-grip push-up
• — Overhead extension
• — Dips

Pure elbow flexor under the biceps; adds arm thickness.

• — Hammer curl
• — Reverse curl
• — Cross-body curl

Grip strength and wrist control.

• — Farmer carry
• — Wrist curl
• — Dead hang

Raise the arm forward; work hard in all pressing.

• — Overhead press
• — Front raise
• — Incline press

Lift the arm out to the side; shoulder width.

• — Lateral raise
• — Cable lateral raise
• — Upright row

Pull the arm back; posture and shoulder health.

• — Reverse fly
• — Face pull
• — Rear-delt row

Clavicular fibres; press on an incline.

• — Incline press
• — Low-to-high fly
• — Decline push-up

Main pressing power and chest thickness.

• — Bench press
• — Push-up
• — Chest press machine

Pushes down and across the body.

• — Dips
• — Decline press
• — High-to-low fly

Flex and brace the trunk; protect the spine.

• — Dead bug
• — Hanging knee raise
• — Forearm plank

Obliques and lower abs that frame the hips.

• — Pallof press
• — Side plank
• — Reverse crunch

Straighten the knee; drive squats and sprints.

• — Goblet squat
• — Split squat
• — Leg press

Bend the knee and extend the hip.

• — Romanian deadlift
• — Leg curl
• — Nordic curl

Move the leg out; stabilise the knees and hips.

• — Band lateral walk
• — Side-lying leg raise
• — Cable abduction

Point the foot; power for running and jumping.

• — Standing calf raise
• — Seated calf raise
• — Jump rope

The biggest muscle; hip extension and power.

• — Hip thrust
• — Glute bridge
• — Deadlift

Side hip stabiliser; keeps the pelvis level.

• — Band lateral walk
• — Single-leg RDL
• — Clamshell

Deep stabiliser under the medius.

• — Side plank with leg lift
• — Fire hydrant
• — Step-up