Exercises
The exercise library
All 211 exercises built into Volu(me), with the app’s own steps, tips that make each one work better, and the mistakes to watch for. Names match the app, so what you read here is what you pick in a workout.
211 shown
Chest
Presses, flys and dips for the upper, mid and lower chest.
27 exercises
- Bench Press Mid chest · Barbell
- Incline Bench Press Upper chest · Barbell
- Decline Bench Press Lower chest · Barbell
- Dumbbell Bench Press Mid chest · Dumbbell
- Incline DB Press Upper chest · Dumbbell
- Dumbbell Fly Mid chest · Dumbbell
- Machine Chest Press Mid chest · Machine
- Incline Machine Press Upper chest · Machine
- Pec Deck Mid chest · Machine
- Cable Chest Press Mid chest · Cable
- Cable Fly Mid chest · Cable
- Low-to-High Cable Fly Upper chest · Cable
- High-to-Low Cable Fly Lower chest · Cable
- Dips Lower chest · Bodyweight
- Push-Up Mid chest · Bodyweight
- Smith Machine Bench Press Mid chest · Machine
- Smith Machine Incline Press Upper chest · Machine
- Incline DB Fly Upper chest · Dumbbell
- Decline DB Press Lower chest · Dumbbell
- Assisted Dip Lower chest · Machine
- Decline Push-Up Upper chest · Bodyweight
- Paused Bench Press Mid chest · Barbell
- Floor Press Mid chest · Barbell
- Dumbbell Floor Press Mid chest · Dumbbell
- Plate-Loaded Chest Press Mid chest · Machine
- Decline Machine Press Lower chest · Machine
- Single-Arm Cable Fly Mid chest · Cable
Back
Pulls, rows and hinges for the lats, upper back, traps and lower back.
36 exercises
- Deadlift Lower back · Barbell
- Rack Pull Lower back · Barbell
- Good Morning Lower back · Barbell
- Back Extension Lower back · Bodyweight
- Barbell Row Upper back · Barbell
- Pendlay Row Upper back · Barbell
- Dumbbell Row Upper back · Dumbbell
- T-Bar Row Upper back · Machine
- Chest-Supported Row Upper back · Machine
- Machine Row Upper back · Machine
- Seated Cable Row Upper back · Cable
- Lat Pulldown Lats · Cable
- Close-Grip Pulldown Lats · Cable
- Straight-Arm Pulldown Lats · Cable
- Pull-Up Lats · Bodyweight
- Chin-Up Lats · Bodyweight
- Barbell Shrug Traps · Barbell
- Dumbbell Shrug Traps · Dumbbell
- Trap Bar Deadlift Lower back · Barbell
- Landmine Row Upper back · Barbell
- Single-Arm Cable Row Upper back · Cable
- Machine Pulldown Lats · Machine
- Assisted Pull-Up Lats · Machine
- Dumbbell Pullover Lats · Dumbbell
- Inverted Row Upper back · Bodyweight
- Snatch-Grip Deadlift Upper back · Barbell
- Deficit Deadlift Lower back · Barbell
- Seal Row Upper back · Barbell
- Meadows Row Upper back · Barbell
- Incline DB Row Upper back · Dumbbell
- Neutral-Grip Pull-Up Lats · Bodyweight
- Single-Arm Lat Pulldown Lats · Cable
- Reverse-Grip Pulldown Lats · Cable
- Machine High Row Upper back · Machine
- Reverse Hyperextension Lower back · Machine
- Machine Shrug Traps · Machine
Shoulders
Presses and raises for the front, side and rear delts.
25 exercises
- Overhead Press Front delts · Barbell
- Seated DB Shoulder Press Front delts · Dumbbell
- Arnold Press Front delts · Dumbbell
- Machine Shoulder Press Front delts · Machine
- Front Raise Front delts · Dumbbell
- Lateral Raise Side delts · Dumbbell
- Cable Lateral Raise Side delts · Cable
- Machine Lateral Raise Side delts · Machine
- Upright Row Side delts · Barbell
- Rear Delt Fly Rear delts · Dumbbell
- Reverse Pec Deck Rear delts · Machine
- Cable Rear Delt Fly Rear delts · Cable
- Face Pull Rear delts · Cable
- Standing DB Shoulder Press Front delts · Dumbbell
- Smith Machine Shoulder Press Front delts · Machine
- Push Press Front delts · Barbell
- Landmine Press Front delts · Barbell
- Kettlebell Press Front delts · Kettlebell
- Rear Delt Row Rear delts · Dumbbell
- Behind-the-Neck Press Front delts · Barbell
- Viking Press Front delts · Machine
- Cable Upright Row Side delts · Cable
- Cable Front Raise Front delts · Cable
- Handstand Push-Up Front delts · Bodyweight
- Pike Push-Up Front delts · Bodyweight
Legs
Squats, hinges, lunges and machines for quads, hamstrings, glutes, adductors and calves.
46 exercises
- Back Squat Quads · Barbell
- Front Squat Quads · Barbell
- Smith Machine Squat Quads · Machine
- Hack Squat Quads · Machine
- Leg Press Quads · Machine
- Leg Extension Quads · Machine
- Goblet Squat Quads · Dumbbell
- Bulgarian Split Squat Quads · Dumbbell
- Walking Lunge Quads · Dumbbell
- Romanian Deadlift Hamstrings · Barbell
- Dumbbell RDL Hamstrings · Dumbbell
- Leg Curl Hamstrings · Machine
- Lying Leg Curl Hamstrings · Machine
- Nordic Curl Hamstrings · Bodyweight
- Hip Thrust Glutes · Barbell
- Machine Hip Thrust Glutes · Machine
- Sumo Deadlift Glutes · Barbell
- Hip Abduction Glutes · Machine
- Cable Kickback Glutes · Cable
- Glute Bridge Glutes · Bodyweight
- Calf Raise Calves · Machine
- Seated Calf Raise Calves · Machine
- Single-Leg Calf Raise Calves · Bodyweight
- Pendulum Squat Quads · Machine
- Step-Up Quads · Dumbbell
- Reverse Lunge Quads · Dumbbell
- Wall Sit Quads · Bodyweight
- Stiff-Leg Deadlift Hamstrings · Barbell
- Glute Ham Raise Hamstrings · Machine
- Kettlebell Swing Glutes · Kettlebell
- Machine Glute Kickback Glutes · Machine
- Hip Adduction Adductors · Machine
- Leg Press Calf Raise Calves · Machine
- Paused Squat Quads · Barbell
- Box Squat Quads · Barbell
- Safety Bar Squat Quads · Barbell
- Belt Squat Quads · Machine
- Sissy Squat Quads · Bodyweight
- Standing Leg Curl Hamstrings · Machine
- Single-Leg RDL Hamstrings · Dumbbell
- Cable Pull-Through Glutes · Cable
- Barbell Glute Bridge Glutes · Barbell
- Lateral Lunge Adductors · Dumbbell
- Copenhagen Plank Adductors · Bodyweight
- Donkey Calf Raise Calves · Machine
- Smith Machine Calf Raise Calves · Machine
Arms
Curls, extensions and carries for biceps, triceps and forearms.
37 exercises
- Barbell Curl Biceps · Barbell
- EZ-Bar Curl Biceps · Barbell
- Dumbbell Curl Biceps · Dumbbell
- Hammer Curl Biceps · Dumbbell
- Incline DB Curl Biceps · Dumbbell
- Concentration Curl Biceps · Dumbbell
- Preacher Curl Biceps · Machine
- Machine Curl Biceps · Machine
- Cable Curl Biceps · Cable
- Triceps Pushdown Triceps · Cable
- Rope Pushdown Triceps · Cable
- Overhead Cable Extension Triceps · Cable
- Skull Crusher Triceps · Barbell
- Close-Grip Bench Press Triceps · Barbell
- Dumbbell Kickback Triceps · Dumbbell
- Machine Triceps Extension Triceps · Machine
- Triceps Dip Triceps · Bodyweight
- Wrist Curl Forearms · Barbell
- Reverse Curl Forearms · Barbell
- Farmer's Carry Forearms · Dumbbell
- Spider Curl Biceps · Dumbbell
- Bayesian Cable Curl Biceps · Cable
- Rope Hammer Curl Biceps · Cable
- Overhead DB Extension Triceps · Dumbbell
- Reverse-Grip Pushdown Triceps · Cable
- Bench Dip Triceps · Bodyweight
- Diamond Push-Up Triceps · Bodyweight
- Reverse Wrist Curl Forearms · Barbell
- Dead Hang Forearms · Bodyweight
- Dumbbell Preacher Curl Biceps · Dumbbell
- High Cable Curl Biceps · Cable
- Zottman Curl Forearms · Dumbbell
- V-Bar Pushdown Triceps · Cable
- Cable Triceps Kickback Triceps · Cable
- JM Press Triceps · Barbell
- Dumbbell Skull Crusher Triceps · Dumbbell
- Dip Machine Triceps · Machine
Core
Raises, crunches, planks, carries and rotation work for abs and obliques.
22 exercises
- Hanging Leg Raise Abs · Bodyweight
- Cable Crunch Abs · Cable
- Machine Crunch Abs · Machine
- Ab Wheel Rollout Abs · Bodyweight
- Decline Sit-Up Abs · Bodyweight
- Plank Abs · Bodyweight
- Dead Bug Abs · Bodyweight
- Russian Twist Obliques · Dumbbell
- Pallof Press Obliques · Cable
- Side Plank Obliques · Bodyweight
- Crunch Abs · Bodyweight
- Lying Leg Raise Abs · Bodyweight
- Captain's Chair Knee Raise Abs · Machine
- Bicycle Crunch Obliques · Bodyweight
- Cable Woodchopper Obliques · Cable
- Dumbbell Side Bend Obliques · Dumbbell
- Hanging Knee Raise Abs · Bodyweight
- Toes-to-Bar Abs · Bodyweight
- Reverse Crunch Abs · Bodyweight
- Hollow Hold Abs · Bodyweight
- Landmine Rotation Obliques · Barbell
- Suitcase Carry Obliques · Dumbbell
Cardio
Runs, walks, rides, rows and swims, logged as distance and time. A few, like the stair climber, log minutes only.
18 exercises
- Treadmill Run Machine
- Outdoor Run Cardio
- Indoor Walk Machine
- Outdoor Walk Cardio
- Incline Walk Machine
- Stationary Bike Machine
- Cycling Cardio
- Rowing Machine
- Elliptical Machine
- Swimming Cardio
- Hiking Cardio
- Air Bike Machine
- Ski Erg Machine
- Recumbent Bike Machine
- Rucking Cardio
- Stair Climber Machine
- Jump Rope Bodyweight
- Battle Ropes Bodyweight
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