WhoBigger
WhoBigger Exercise Handbook
Illustrated guides for every popular lift: muscles worked, step-by-step technique, setup tips, and weight selection. Free to read—create an account to log live workouts.
Chest
Barbell Bench Press
Muscles pectoralis major · anterior deltoids · triceps
Incline Barbell Bench Press
Muscles upper pectoralis major · anterior deltoids · triceps
Decline Barbell Bench Press
Muscles lower pectoralis major · triceps
Dumbbell Bench Press
Muscles pectoralis major · anterior deltoids · triceps
Incline Dumbbell Press
Muscles upper pectoralis major · anterior deltoids
Dumbbell Fly
Muscles pectoralis major
Cable Fly
Muscles pectoralis major
Chest Dip
Muscles pectoralis major · triceps · anterior deltoids
Machine Chest Press
Muscles pectoralis major · triceps
Push-Up
Muscles pectoralis major · triceps · core
Back
Barbell Row
Muscles latissimus dorsi · rhomboids · middle trapezius
Pendlay Row
Muscles latissimus dorsi · rhomboids · erector spinae
T-Bar Row
Muscles latissimus dorsi · rhomboids
Single-Arm Dumbbell Row
Muscles latissimus dorsi · rhomboids
Lat Pulldown
Muscles latissimus dorsi · teres major
Close-Grip Lat Pulldown
Muscles latissimus dorsi · biceps
Pull-Up
Muscles latissimus dorsi · biceps · rear deltoids
Chin-Up
Muscles latissimus dorsi · biceps
Seated Cable Row
Muscles latissimus dorsi · rhomboids · rear deltoids
Machine Row
Muscles latissimus dorsi · rhomboids
Straight-Arm Pulldown
Muscles latissimus dorsi
Deadlift
Muscles erector spinae · glutes · hamstrings · traps
Romanian Deadlift
Muscles hamstrings · glutes · erector spinae
Rack Pull
Muscles trapezius · erector spinae · glutes
Shoulders
Overhead Press
Muscles anterior and medial deltoids · triceps
Seated Dumbbell Shoulder Press
Muscles deltoids · triceps
Arnold Press
Muscles deltoids · triceps
Lateral Raise
Muscles medial deltoids
Cable Lateral Raise
Muscles medial deltoids
Front Raise
Muscles anterior deltoids
Rear Delt Fly
Muscles posterior deltoids · rhomboids
Face Pull
Muscles posterior deltoids · rotator cuff · traps
Upright Row
Muscles trapezius · medial deltoids
Machine Shoulder Press
Muscles deltoids · triceps
Biceps
Barbell Curl
Muscles biceps brachii · brachialis
EZ-Bar Curl
Muscles biceps brachii · brachialis
Dumbbell Curl
Muscles biceps brachii
Hammer Curl
Muscles brachialis · brachioradialis
Incline Dumbbell Curl
Muscles biceps brachii
Preacher Curl
Muscles biceps brachii
Cable Curl
Muscles biceps brachii
Concentration Curl
Muscles biceps brachii
Triceps
Legs
Back Squat
Muscles quadriceps · glutes · hamstrings
Front Squat
Muscles quadriceps · core
Hack Squat
Muscles quadriceps · glutes
Leg Press
Muscles quadriceps · glutes
Bulgarian Split Squat
Muscles quadriceps · glutes
Walking Lunge
Muscles quadriceps · glutes
Leg Extension
Muscles quadriceps
Lying Leg Curl
Muscles hamstrings
Seated Leg Curl
Muscles hamstrings
Hip Thrust
Muscles glutes · hamstrings
Glute Bridge
Muscles glutes
Standing Calf Raise
Muscles gastrocnemius · soleus
Seated Calf Raise
Muscles soleus
Leg Press Calf Raise
Muscles gastrocnemius · soleus
