Find an exercise. Understand the setup. Bring a little more intention to your next session.
These are general working-set examples for healthy adults, not a personalized program. Choose exercises that fit your plan; do not perform every exercise in a muscle group. Warm up first, use a load you control, and allow more rest when needed. Stop for pain, dizziness or unusual symptoms.
Sets are working sets and exclude warm-ups. “Per side” means complete the listed reps on each side; rest after both sides unless your coach specifies otherwise. Timed holds and carries show duration instead of reps. Start at the low end and finish with about 2–3 good reps still possible. Heavy strength work may need longer rests. These ranges are AuricFit planning examples, not prescriptions taken from the linked exercise directories.
Adjust the plan with your coach for your goals, experience and any health limitations. You can edit an exercise’s example fields below for planning; changes last only until you reload and do not save a workout.
89 exercises · 11 groups
Set the seat so the handles meet mid-chest. Keep your back supported as you press; return without letting the stack slam.
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Plant your feet and settle your shoulder blades on the bench. Keep wrists above elbows and lower through a comfortable range.
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Use a modest bench incline. Keep your hips on the seat and press upward without flaring your ribs.
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Set rack safeties or use a capable spotter. Keep a full grip and stable feet; lower under control before pressing.
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Lie with knees bent and feet grounded. Let upper arms touch the floor softly; keep forearms upright as you press.
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Brace from shoulders to heels. Lower your chest between your hands and push the floor away without sagging.
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Place hands on a stable raised surface. Keep a straight body line; a higher surface makes the movement easier.
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Use a staggered stance and a soft elbow bend. Bring arms together in front of your chest without turning the motion into a press.
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Adjust the seat and starting range to your shoulders. Bring the pads together smoothly; avoid forcing a deep stretch.
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Hold the dumbbells together over your chest. Maintain gentle inward pressure while pressing and lowering with steady wrists.
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Secure your thighs under the pads. Pull toward the upper chest with a small steady torso lean; avoid jerking or pulling behind the neck.
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Sit tall with knees slightly bent. Guide elbows toward your hips, then reach forward under control without rocking your torso.
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Support your chest on an incline bench. Pull elbows back while keeping your chest on the pad; lower the weights smoothly.
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Support one hand on a bench. Row toward your hip while keeping shoulders and pelvis facing the floor.
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Adjust the chest pad so you can reach the handles comfortably. Pull without lifting off the pad; control the return.
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Choose enough assistance for steady reps. Pull elbows down toward your sides; return slowly without dropping onto the platform.
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Start from a controlled overhead position. Pull without swinging and lower smoothly; use assistance when full reps become difficult.
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Use an underhand grip that feels comfortable. Keep legs quiet and bring the chest toward the bar; lower with control.
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Hinge and brace before pulling. Keep the torso angle steady and row toward the lower ribs without jerking upright.
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Keep a small fixed elbow bend. Sweep the handle toward your thighs while keeping ribs down and torso still.
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Check that the anchor is secure. Pull hands toward the ribs with a steady torso; release band tension gradually.
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Set the pad below the hip crease. Move through the hips and finish in line with your legs rather than leaning backward.
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Support your back and keep forearms near vertical. Press overhead through a comfortable path without arching to finish.
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Adjust the seat to place handles around shoulder level. Keep your back supported and lower only as far as comfortable.
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Keep elbows softly bent and hands slightly forward of your sides. Lift to roughly shoulder height without swinging or shrugging.
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Stand beside a low cable with the arm slightly forward. Raise with a soft elbow and keep the torso from leaning to move the load.
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Face the pad and adjust handles to shoulder height. Open your arms with soft elbows without lifting your chest off the support.
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Hinge with a steady back or use chest support. Move light weights outward without throwing the head or torso upward.
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Set the rope near face height. Pull toward your forehead with elbows out; keep ribs down and avoid a backward lean.
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Secure the bar in a landmine attachment. Brace in half-kneeling and press forward and upward without twisting your trunk.
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Keep the elbow gently against your side. Rotate the forearm outward through a comfortable range with a light band.
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Keep elbows near your sides and wrists steady. Curl without rocking backward; lower until the arm is comfortably extended.
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Sit tall with arms alongside your body. Keep upper arms quiet as you curl and lower.
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Keep palms facing each other. Bend the elbows without swinging the weights or bending the wrists.
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Stand far enough from the pulley for smooth tension. Keep elbows steady and return slowly.
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Align the elbows with the machine pivot and support upper arms. Avoid snapping into a fully straight elbow at the bottom.
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Rest the upper arm on the pad. Curl through a comfortable range without lifting the shoulder or bouncing from the bottom.
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Choose a comfortable grip or an EZ bar. Keep the trunk still and curl with controlled wrists.
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Keep elbows close to the ribs. Straighten the arms without using a torso dip; return with the upper arms steady.
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Use a staggered stance and brace. Keep upper arms steady as you bend and straighten the elbows overhead.
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Hold a light dumbbell securely overhead. Lower by bending the elbows; keep ribs from flaring as you straighten the arms.
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Hinge or support your chest. Hold the upper arm still and extend the elbow without swinging the shoulder.
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Lie on a bench with a secure grip. Bend the elbows slowly toward a comfortable point near the forehead; keep control throughout.
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Adjust the seat and brace against the support. Press handles down with steady shoulders rather than pushing with your whole body.
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Place hands somewhat narrower than your usual push-up. Keep the body straight and elbows tracking comfortably near the torso.
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Keep the whole foot grounded. Bend hips and knees together; let knees follow the direction of your toes.
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Hold the weight close to your chest. Sit between your hips to a depth you control, then push through your whole foot.
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Set safeties and a stable box at a suitable height. Sit lightly onto the box without rocking, then stand with your trunk braced.
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Set rack safeties and secure the bar on your upper back. Brace, descend with balanced feet, and keep hips and chest rising together.
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Keep pelvis and back supported. Lower only as far as you can without the pelvis rolling up; press without snapping knees straight.
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Set the machine stops and keep shoulders against the pads. Descend with heels planted and knees following toes.
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Align knees with the machine pivot and place the pad above the ankles. Extend smoothly; do not kick or slam the stack.
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Step back far enough to lower comfortably. Keep the front foot planted and push through it to return.
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Use a stable staggered stance and support if needed. Lower mostly straight down and drive through the front foot.
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Use a stable step you can control. Place the entire lead foot on it and stand without a big push from the trailing leg.
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Keep knees softly bent and push hips back. Keep weights close to your legs; stop before your back rounds.
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Brace and hinge with a small knee bend. Slide the bar close to your thighs and shins, then stand without leaning backward.
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Align knees with the pivot and secure the thigh pad. Pull heels down and back while keeping hips seated.
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Place the roller above the heels. Curl slowly without lifting your hips or arching the lower back.
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Align the working knee with the pivot. Keep thighs still and curl the heel back without twisting your hips.
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Lie on your back with heels on sliders. Lift hips, slide heels out only as far as controlled, then draw them back.
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Use one hand for balance. Hinge over the standing hip with the pelvis level and a soft bend in the supporting knee.
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Plant feet and gently brace your abdomen. Lift hips by pressing into the floor; stop before your lower back arches.
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Use a stable bench and a padded bar. Drive through the feet and finish with ribs down and hips extended.
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Follow the machine setup and secure its belt or pad. Extend the hips while keeping the rib cage from flaring upward.
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Hold a support and keep the pelvis facing forward. Move the leg backward without arching your back.
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Adjust the pads and sit steadily against the support. Open the legs with control rather than bouncing into the end range.
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Choose a comfortable starting width. Bring legs together gradually and control the return outward.
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Keep light tension in the band and a small knee bend. Take short sideways steps without dragging the trailing foot.
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Face away from a low pulley with the rope between your legs. Hinge back, then extend the hips without turning it into a squat.
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Keep the pelvis level with one foot planted. Lift only as far as you can without rotating or arching.
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Keep the knees softly straight. Rise through the balls of the feet and lower slowly without bouncing.
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Position the pad securely over your thighs. Lift and lower heels with bent knees through a controlled range.
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Hold a rail for balance. Lift the heel straight up and lower with control, keeping the ankle from rolling outward.
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Lean your back against a wall with heels grounded. Lift the forefeet toward your shins, then lower slowly.
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Keep ribs down while lying on your back. Reach the opposite arm and leg away only as far as you can without arching.
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Start on hands and knees. Reach opposite limbs long while keeping your pelvis level and trunk still.
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Place elbows beneath shoulders. Keep hips in line with the torso and breathe steadily; end the hold before the back sags.
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Stack the shoulder above the supporting elbow. Lift hips and hold a straight line; use bent knees for an easier version.
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Stand side-on to a securely anchored band or cable. Press hands forward without allowing your trunk to rotate.
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Hold the rope beside your head. Curl ribs toward the pelvis while keeping the hips relatively still.
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Adjust the pads to your body. Curl the trunk smoothly without yanking handles or using momentum to move the stack.
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Lie on your back with knees bent. Roll the pelvis gently toward the ribs without swinging the legs.
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Hold a weight at one side and stand tall. Walk slowly without leaning toward or away from the load.
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Hold weights at your sides with a comfortable upright posture. Take controlled steps and avoid shrugging or rushing.
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Keep arms long and lift the shoulders upward. Lower smoothly without rolling the shoulders in circles.
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Use an overhand grip and a light load. Keep wrists aligned and elbows close as you curl without swinging.
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Support the forearm with the hand beyond the edge. Flex the wrist through a small comfortable range without moving the whole arm.
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Support the forearm palm-down. Raise the back of the hand gently and lower under control with a light load.
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A growing collection of common gym and home exercises, with original AuricFit summaries. It is not an exhaustive catalog of the internet. Muscle groups are primary browsing categories; many exercises also train other muscles. Related reference links explain movements or list exercise families; they do not verify every variation or endorse AuricFit.
Programming background: ACSM’s 2026 resistance-training guidance and Resistance Training for Health. More on strength rest intervals: NSCA TSAC Report 70.
Reference review: October 7, 2026. No third-party exercise images or descriptions have been copied.
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