Back to IronLog

Complete Exercise Library

57 exercises with animated GIFs and step-by-step instructions. Free forever.

Chest

barbell bench press
杠铃平板卧推
barbell bench press
 dumbbell bench press
哑铃平板卧推
dumbbell bench press
 barbell incline bench press
杠铃上斜卧推
barbell incline bench press
 dumbbell decline bench press
哑铃下斜卧推
dumbbell decline bench press
 cable low fly
绳索夹胸
cable low fly
 push-up
俯卧撑 BW
push-up
 chest dip
双杠臂屈伸 BW
chest dip
 lever chest press
器械推胸
lever chest press

Back

archer pull up
引体向上 BW
archer pull up
 twin handle parallel grip lat pulldown
高位下拉
twin handle parallel grip lat pulldown
 barbell bent over row
杠铃俯身划船
barbell bent over row
 dumbbell reverse grip incline bench one arm row
哑铃单臂划船
dumbbell reverse grip incline bench one arm row
 cable seated row
绳索坐姿划船
cable seated row
 cable straight arm pulldown
绳索直臂下压
cable straight arm pulldown
 lever t bar row
T杆划船
lever t bar row
 cable one arm bent over row
绳索单臂划船
cable one arm bent over row
 hyperextension
山羊挺身 BW
hyperextension

Shoulders

barbell seated overhead press
杠铃推举
barbell seated overhead press
 dumbbell seated shoulder press
哑铃推举
dumbbell seated shoulder press
 dumbbell lateral raise
哑铃侧平举
dumbbell lateral raise
 dumbbell front raise
哑铃前平举
dumbbell front raise
 dumbbell reverse fly
哑铃俯身飞鸟
dumbbell reverse fly
 barbell upright row
杠铃直立划船
barbell upright row
 dumbbell arnold press
哑铃阿诺德推举
dumbbell arnold press
 cable lateral raise
绳索侧平举
cable lateral raise

Arms

barbell curl
杠铃弯举
barbell curl
 dumbbell hammer curl
哑铃锤式弯举
dumbbell hammer curl
 barbell preacher curl
牧师凳弯举
barbell preacher curl
 dumbbell biceps curl
哑铃弯举
dumbbell biceps curl
 dumbbell alternate biceps curl
哑铃交替弯举
dumbbell alternate biceps curl
 cable one arm tricep pushdown
绳索三头下压
cable one arm tricep pushdown
 dumbbell seated reverse grip one arm overhead tricep extension
哑铃过顶臂屈伸
dumbbell seated reverse grip one arm overhead tricep extension
 barbell lying triceps extension
杠铃仰卧臂屈伸
barbell lying triceps extension
 close-grip push-up
窄距俯卧撑 BW
close-grip push-up

Legs

barbell deadlift
杠铃硬拉
barbell deadlift
 barbell full squat
杠铃深蹲
barbell full squat
 barbell front squat
杠铃前蹲
barbell front squat
 lever alternate leg press
器械腿举
lever alternate leg press
 barbell lunge
杠铃弓步蹲
barbell lunge
 lever leg extension
器械腿屈伸
lever leg extension
 lever lying leg curl
器械腿弯举
lever lying leg curl
 barbell romanian deadlift
杠铃罗马尼亚硬拉
barbell romanian deadlift
 barbell glute bridge
杠铃臀桥
barbell glute bridge
 dumbbell step-up split squat
哑铃保加利亚分腿蹲
dumbbell step-up split squat
 kettlebell goblet squat
壶铃高脚杯深蹲
kettlebell goblet squat
 glute bridge march
臀桥行进 BW
glute bridge march
 kettlebell swing
壶铃摇摆
kettlebell swing
 farmers walk
农夫行走
farmers walk
 barbell good morning
杠铃早安式
barbell good morning

Calves

donkey calf raise
站姿提踵 BW
donkey calf raise

Core

power point plank
平板支撑 BW
power point plank
 frog crunch
卷腹 BW
frog crunch
 seated leg raise
坐姿举腿 BW
seated leg raise
 russian twist
俄罗斯转体 BW
russian twist
 barbell standing ab rollerout
健腹轮
barbell standing ab rollerout

Cardio

burpee
波比跳 BW
burpee
 mountain climber
登山者 BW
mountain climber