Muscle Groups: Anatomy & Best Exercises

Train Every Muscle

Understanding which exercises target which muscles is key to building a balanced, strong physique. Browse each muscle group below to find the best exercises, learn proper form, and build an effective training program.

Chest

2 exercises Front of the upper torso

Pushing movements and arm adduction

Back

2 exercises Posterior upper torso

Pulling movements and spinal extension

Shoulders

2 exercises Top of the arms at the torso junction

Arm raising and rotation

Biceps

2 exercises Front of the upper arm

Elbow flexion and forearm supination

Triceps

3 exercises Back of the upper arm

Elbow extension

Quadriceps

2 exercises Front of the thigh

Knee extension and hip flexion

Hamstrings

3 exercises Back of the thigh

Knee flexion and hip extension

Glutes

3 exercises Buttocks

Hip extension, rotation, and abduction

Core

4 exercises Midsection of the torso

Spinal stabilization, flexion, and rotation

Calves

2 exercises Back of the lower leg

Ankle plantar flexion (pointing toes)

Forearms

3 exercises Lower arm between elbow and wrist

Grip strength and wrist movement

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