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Exercise library

Find exercises by name, equipment and muscles worked. Explore step-by-step instructions and track your progress with Nemeo.

Exercise nameEquipmentBody partTarget muscleSecondary muscleMinimum hypertrophy gradeMaximum hypertrophy grade

150 exercises found

Back

Good8 / 10

Animated demonstration of alternate lateral pulldown

alternate lateral pulldown

Equipment: Cable machine
Target muscle: Latissimus dorsi & Rhomboids

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Back

Good8 / 10

Animated demonstration of assisted standing chin-up

assisted standing chin-up

Equipment: Assisted machine
Target muscle: Latissimus dorsi

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Back

Good8 / 10

Animated demonstration of assisted standing pull-up

assisted standing pull-up

Equipment: Assisted machine
Target muscle: Latissimus dorsi

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Back

Good7 / 10

Animated demonstration of band assisted pull-up

band assisted pull-up

Equipment: Barbell & Resistance band
Target muscle: Latissimus dorsi

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Back

Average6 / 10

Animated demonstration of band close-grip pulldown

band close-grip pulldown

Equipment: Resistance band
Target muscle: Latissimus dorsi

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Back

Average5 / 10

Animated demonstration of band fixed back close grip pulldown

band fixed back close grip pulldown

Equipment: Resistance band
Target muscle: Latissimus dorsi

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Arms & Back

Average5 / 10

Animated demonstration of band fixed back underhand pulldown

band fixed back underhand pulldown

Equipment: Resistance band
Target muscle: Latissimus dorsi

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Back

Average6 / 10

Animated demonstration of band kneeling one arm pulldown

band kneeling one arm pulldown

Equipment: Resistance band
Target muscle: Latissimus dorsi

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Arms, Shoulders, & Back

Average6 / 10

Animated demonstration of band one arm standing low row

band one arm standing low row

Equipment: Resistance band
Target muscle: Latissimus dorsi & Rhomboids

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Back

Good7 / 10

Animated demonstration of band one arm standing low row - lateral variation

band one arm standing low row - lateral variation

Equipment: Cable machine
Target muscle: Trapezius, Latissimus dorsi, & Rhomboids

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Back

Average5 / 10

Animated demonstration of band one arm twisting seated row

band one arm twisting seated row

Equipment: Resistance band
Target muscle: Trapezius, Latissimus dorsi, & Rhomboids

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Back

Average6 / 10

Animated demonstration of band standing rear delt row

band standing rear delt row

Equipment: Resistance band
Target muscle: Trapezius, Latissimus dorsi, & Rhomboids

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Back

Average5 / 10

Animated demonstration of band underhand pulldown

band underhand pulldown

Equipment: Resistance band
Target muscle: Latissimus dorsi

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Forearms

Average5 / 10

Animated demonstration of band wrist curl

band wrist curl

Equipment: Resistance band
Target muscle: Forearms

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Arms, Shoulders, & Back

Good8 / 10

Animated demonstration of barbell bent over row

barbell bent over row

Equipment: Barbell & Olympic barbell
Target muscle: Trapezius, Latissimus dorsi, Rhomboids, & Posterior deltoid

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Arms & Chest

Good7 / 10

Animated demonstration of barbell incline reverse-grip press

barbell incline reverse-grip press

Equipment: Barbell
Target muscle: Triceps & Clavicular pectoralis (upper chest)

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Back

Good8 / 10

Animated demonstration of barbell incline row

barbell incline row

Equipment: Barbell
Target muscle: Trapezius, Latissimus dorsi, & Rhomboids

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Arms, Shoulders, & Back

Good7 / 10

Animated demonstration of barbell one arm bent over row

barbell one arm bent over row

Equipment: Barbell
Target muscle: Trapezius, Latissimus dorsi, & Rhomboids

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Back

Good8 / 10

Animated demonstration of barbell pendlay row

barbell pendlay row

Equipment: Barbell & Olympic barbell
Target muscle: Trapezius, Latissimus dorsi, & Rhomboids

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Back

Good8 / 10

Animated demonstration of barbell rear delt row

barbell rear delt row

Equipment: Barbell
Target muscle: Trapezius, Latissimus dorsi, & Rhomboids

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Back

Good8 / 10

Animated demonstration of barbell reverse grip bent over row

barbell reverse grip bent over row

Equipment: Barbell & Olympic barbell
Target muscle: Trapezius, Latissimus dorsi, & Rhomboids

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Back

Good8 / 10

Animated demonstration of barbell reverse grip incline bench row

barbell reverse grip incline bench row

Equipment: Barbell
Target muscle: Trapezius, Latissimus dorsi, & Rhomboids

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Arms

Good7 / 10

Animated demonstration of barbell reverse grip skullcrusher

barbell reverse grip skullcrusher

Equipment: Barbell & Olympic barbell
Target muscle: Triceps

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Shoulders

Average6 / 10

Animated demonstration of barbell upright row v. 2

barbell upright row v. 2

Equipment: Barbell & Olympic barbell
Target muscle: Trapezius & Lateral deltoid

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