FITNESS GYAN / BY FITNESS GOAL
Lean Muscle
EXERCISES.
A focused movement library for lean muscle. Select any exercise to open its complete technique, muscle, and video guide.
24 MOVEMENTS
LEAN MUSCLE
Start with movements you can perform with control. Open a card for detailed form guidance.
Pull-Up
4 × 5–8 · All levels
Barbell Bench Press
4 × 6–8 · All levels
Incline Dumbbell Press
4 × 8–10 · All levels
Push-Up
3 × 10–15 · All levels
Dumbbell Chest Fly
3 × 10–12 · All levels
Lat Pulldown
4 × 8–10 · All levels
Dumbbell Row
4 × 10 / side · All levels
Seated Cable Row
3 × 10–12 · All levels
Goblet Squat
4 × 8–10 · All levels
Romanian Deadlift
4 × 8 · Intermediate
Reverse Lunge
3 × 8 / side · All levels
Leg Press
4 × 10 · All levels
Dumbbell Shoulder Press
4 × 8–10 · Intermediate
Lateral Raise
4 × 12 · All levels
Arnold Press
3 × 8–10 · All levels
Front Raise
3 × 12 · All levels
Dumbbell Curl
4 × 10 · All levels
Hammer Curl
3 × 10–12 · All levels
Preacher Curl
3 × 10 · All levels
Concentration Curl
3 × 10 / side · All levels
Forearm Plank
3 × 30–45 sec · All levels
Side Plank
3 × 30 sec / side · All levels
Dead Bug
3 × 10 / side · All levels
Bird Dog
3 × 8 / side · Beginner