Exercise Library
Strict-form guides for 77 exercises — how to do each one, and the form fault to watch. Written by the team behind Allena's camera judge.
Rank test moves
The moves Allena's 30-second placement test judges. See what a good push-up score looks like and what a good squat score looks like.
Bodyweight
Wide Push-UpsChestClose-Grip Push-UpsTricepsIncline Push-UpsChestDecline Push-UpsChestHandstand Push-UpsShouldersPush-Up to Side PlankChestJump SquatsQuadricepsSit-UpsAbdominals3/4 Sit-UpsAbdominalsPlankAbdominalsMountain ClimbersQuadricepsCrunchesAbdominalsReverse CrunchesAbdominalsWalking LungesQuadricepsPull-UpsLatsChin-UpsLatsBench DipsTricepsDipsTricepsPistol SquatQuadricepsBurpeeChest, QuadricepsHollow HoldAbdominalsHandstand HoldShouldersWall SitQuadricepsRunQuadriceps
Barbell
Barbell Bench PressChestIncline Bench PressChestClose-Grip Bench PressTricepsBarbell SquatQuadricepsFront SquatQuadricepsDeadliftLower backRomanian DeadliftHamstringsSumo DeadliftHamstringsOverhead PressShouldersBarbell RowMiddle backBarbell CurlBicepsOverhead SquatQuadricepsPush PressShouldersPush JerkShouldersPower CleanHamstringsSquat CleanHamstrings, QuadricepsClean & JerkHamstrings, ShouldersPower SnatchHamstrings, ShouldersSquat SnatchHamstrings, QuadricepsThrusterQuadriceps, Shoulders
Dumbbell
Dumbbell Bench PressChestDumbbell Shoulder PressShouldersLateral RaisesShouldersDumbbell RowMiddle backHammer CurlsBicepsDumbbell SnatchHamstrings, ShouldersDumbbell ThrusterQuadriceps, ShouldersDevil's PressShoulders, ChestWalking LungeQuadricepsFarmer's CarryForearms