Exercise library
Every movement, with the cues that matter.
All 353 exercises in Ugoku’s catalog — searchable by name, filterable by muscle group and equipment, each with form cues and swap-friendly alternatives.
All 353 exercises
Ab Wheel Rollout
CoreOther
Alternating Dumbbell Curl
BicepsDumbbell
Archer Push-Up
ChestBodyweightNo equipment
Arnold Press
ShouldersDumbbell
Assisted Dip Machine
TricepsMachine
Assisted Pull-Up (Machine)
BackMachine
B-Stance Dumbbell Romanian Deadlift
HamstringsDumbbell
Back Extension
BackBodyweightNo equipment
Band Bicep Curl
BicepsBand
Band Chest Press
ChestBand
Band Front Raise
ShouldersBand
Band Glute Kickback
GlutesBand
Band Hammer Curl
BicepsBand
Band Hip Abduction
GlutesBand
Band Lat Pulldown
BackBand
Band Lateral Raise
ShouldersBand
Band Lateral Walk
GlutesBand
Band Leg Curl
HamstringsBand
Band Overhead Press
ShouldersBand
Band Overhead Tricep Extension
TricepsBand
Band Pallof Press
CoreBand
Band Pull-Apart
BackBand
Band Seated Calf Raise
CalvesBand
Band Seated Row
BackBand
Band Standing Calf Raise
CalvesBand
Band Tricep Pushdown
TricepsBand
Band-Assisted Pull-Up
BackBand
Banded Chest Flye
ChestBand
Barbell Back Squat
QuadsBarbell
Barbell Bench Press
ChestBarbell
Barbell Bent-Over Row
BackBarbell
Barbell Box Squat
QuadsBarbell
Barbell Bulgarian Split Squat
QuadsBarbell
Barbell Clean and Jerk
Full bodyBarbell
Barbell Clean and Press
Full bodyBarbell
Barbell Curl
BicepsBarbell
Barbell Deficit Squat
QuadsBarbell
Barbell Drag Curl
BicepsBarbell
Barbell Floor Press
ChestBarbell
Barbell Forward Lunge
QuadsBarbell
Barbell Front Raise
ShouldersBarbell
Barbell Front Squat
QuadsBarbell
Barbell Glute Bridge
GlutesBarbell
Barbell Good Morning
HamstringsBarbell
Barbell Hack Squat
QuadsBarbell
Barbell Hang Clean
Full bodyBarbell
Barbell Hang Snatch
Full bodyBarbell
Barbell High Pull
Full bodyBarbell
Barbell Hip Thrust
GlutesBarbell
Barbell Overhead Press
ShouldersBarbell
Barbell Overhead Tricep Extension
TricepsBarbell
Barbell Pause Squat
QuadsBarbell
Barbell Power Clean
Full bodyBarbell
Barbell Pullover
BackBarbell
Barbell Push Press
ShouldersBarbell
Barbell Reverse Curl
ForearmsBarbell
Barbell Reverse Lunge
QuadsBarbell
Barbell Reverse Wrist Curl
ForearmsBarbell
Barbell Romanian Deadlift
HamstringsBarbell
Barbell Shrug
BackBarbell
Barbell Snatch
Full bodyBarbell
Barbell Standing Calf Raise
CalvesBarbell
Barbell Step-Up
QuadsBarbell
Barbell Stiff-Leg Deadlift
HamstringsBarbell
Barbell Thruster
Full bodyBarbell
Barbell Upright Row
ShouldersBarbell
Barbell Walking Lunge
QuadsBarbell
Barbell Wrist Curl
ForearmsBarbell
Behind-the-Neck Press
ShouldersBarbell
Belt Squat
QuadsMachine
Bench Dip
TricepsBodyweightNo equipment
Bent-Over Dumbbell Rear Delt Flye
ShouldersDumbbell
Bent-Over Dumbbell Rear Delt Row
BackDumbbell
Bicycle Crunch
CoreBodyweightNo equipment
Bodyweight Hip Thrust
GlutesBodyweightNo equipment
Bodyweight Lunge
QuadsBodyweightNo equipment
Bodyweight Squat
QuadsBodyweightNo equipment
Bodyweight Standing Calf Raise
CalvesBodyweightNo equipment
Bodyweight Walking Lunge
QuadsBodyweightNo equipment
Bulgarian Split Squat
QuadsBodyweightNo equipment
Burpee
Full bodyBodyweightNo equipment
Cable Crossover
ChestCable
Cable Crunch
CoreCable
Cable Curl
BicepsCable
Cable Face Pull
BackCable
Cable Front Raise
ShouldersCable
Cable Glute Kickback
GlutesCable
Cable Hip Abduction
GlutesCable
Cable Hip Adduction
QuadsCable
Cable Hip Thrust
GlutesCable
Cable Lateral Raise
ShouldersCable
Cable Pallof Press
CoreCable
Cable Preacher Curl
BicepsCable
Cable Pull-Through
GlutesCable
Cable Pullover
BackCable
Cable Rear Delt Flye
ShouldersCable
Cable Rear Delt Row
BackCable
Cable Reverse Curl
ForearmsCable
Cable Rope Hammer Curl
BicepsCable
Cable Shrug
BackCable
Cable Side Bend
CoreCable
Cable Single-Leg Romanian Deadlift
HamstringsCable
Cable Skullcrusher
TricepsCable
Cable Tricep Kickback
TricepsCable
Cable Upright Row
ShouldersCable
Cable Woodchopper
CoreCable
Captain's Chair Leg Raise
CoreMachine
Chest Dip
ChestBodyweightNo equipment
Chest-Supported T-Bar Row
BackMachine
Chin-Up
BackBodyweightNo equipment
Clap Push-Up
ChestBodyweightNo equipment
Close-Grip Barbell Curl
BicepsBarbell
Close-Grip Bench Press
TricepsBarbell
Close-Grip Lat Pulldown
BackCable
Close-Grip Pull-Up
BackBodyweightNo equipment
Concentration Curl
BicepsDumbbell
Conventional Deadlift
BackBarbell
Cross-Body Hammer Curl
BicepsDumbbell
Crunch
CoreBodyweightNo equipment
Curtsy Lunge
GlutesBodyweightNo equipment
Dead Bug
CoreBodyweightNo equipment
Dead Hang
ForearmsBodyweightNo equipment
Decline Barbell Bench Press
ChestBarbell
Decline Dumbbell Flye
ChestDumbbell
Decline Dumbbell Press
ChestDumbbell
Decline Machine Chest Press
ChestMachine
Decline Push-Up
ChestBodyweightNo equipment
Decline Sit-Up
CoreBodyweightNo equipment
Deficit Deadlift
BackBarbell
Diamond Push-Up
TricepsBodyweightNo equipment
Donkey Calf Raise
CalvesMachine
Donkey Kick
GlutesBodyweightNo equipment
Dragon Flag
CoreBodyweightNo equipment
Dumbbell Bench Press
ChestDumbbell
Dumbbell Bent-Over Row
BackDumbbell
Dumbbell Bulgarian Split Squat
QuadsDumbbell
Dumbbell Chest-Supported Row
BackDumbbell
Dumbbell Drag Curl
BicepsDumbbell
Dumbbell Flye
ChestDumbbell
Dumbbell Forward Lunge
QuadsDumbbell
Dumbbell Frog Pump
GlutesDumbbell
Dumbbell Front Raise
ShouldersDumbbell
Dumbbell Goblet Reverse Lunge
QuadsDumbbell
Dumbbell Goblet Squat
QuadsDumbbell
Dumbbell Hammer Curl
BicepsDumbbell
Dumbbell Hip Thrust
GlutesDumbbell
Dumbbell Lateral Lunge
QuadsDumbbell
Dumbbell Lateral Raise
ShouldersDumbbell
Dumbbell Lateral Step-Up
QuadsDumbbell
Dumbbell Overhead Tricep Extension
TricepsDumbbell
Dumbbell Power Clean
Full bodyDumbbell
Dumbbell Preacher Curl
BicepsDumbbell
Dumbbell Pullover
BackDumbbell
Dumbbell Reverse Curl
ForearmsDumbbell
Dumbbell Reverse Lunge
QuadsDumbbell
Dumbbell Reverse Wrist Curl
ForearmsDumbbell
Dumbbell Romanian Deadlift
HamstringsDumbbell
Dumbbell Russian Twist
CoreDumbbell
Dumbbell Seal Row
BackDumbbell
Dumbbell Seated Calf Raise
CalvesDumbbell
Dumbbell Shoulder Press
ShouldersDumbbell
Dumbbell Shrug
BackDumbbell
Dumbbell Side Bend
CoreDumbbell
Dumbbell Single-Leg Calf Raise
CalvesDumbbell
Dumbbell Skullcrusher
TricepsDumbbell
Dumbbell Snatch
Full bodyDumbbell
Dumbbell Spider Curl
BicepsDumbbell
Dumbbell Split Squat
QuadsDumbbell
Dumbbell Squat
QuadsDumbbell
Dumbbell Standing Calf Raise
CalvesDumbbell
Dumbbell Step-Up
QuadsDumbbell
Dumbbell Thruster
Full bodyDumbbell
Dumbbell Tricep Kickback
TricepsDumbbell
Dumbbell Upright Row
ShouldersDumbbell
Dumbbell Walking Lunge
QuadsDumbbell
Dumbbell Wrist Curl
ForearmsDumbbell
Dumbbell Wrist Pronation-Supination
ForearmsDumbbell
EZ-Bar Curl
BicepsBarbell
EZ-Bar Overhead Tricep Extension
TricepsBarbell
EZ-Bar Skullcrusher
TricepsBarbell
Farmer's Carry
Full bodyDumbbell
Fire Hydrant
GlutesBodyweightNo equipment
Flutter Kick
CoreBodyweightNo equipment
Frog Pump
GlutesBodyweightNo equipment
Glute Bridge
GlutesBodyweightNo equipment
Glute-Ham Raise
HamstringsBodyweightNo equipment
Hammer Strength Chest Press
ChestMachine
Hammer Strength Row
BackMachine
Hand Gripper Squeeze
ForearmsOther
Handstand Push-Up
ShouldersBodyweightNo equipment
Hanging Knee Raise
CoreBodyweightNo equipment
Hanging Leg Raise
CoreBodyweightNo equipment
High Cable Crossover
ChestCable
High Cable Curl
BicepsCable
High-Bar Back Squat
QuadsBarbell
Hollow Body Hold
CoreBodyweightNo equipment
Horizontal Leg Press
QuadsMachine
Incline Barbell Bench Press
ChestBarbell
Incline Cable Flye
ChestCable
Incline Dumbbell Curl
BicepsDumbbell
Incline Dumbbell Flye
ChestDumbbell
Incline Dumbbell Press
ChestDumbbell
Incline Dumbbell Row
BackDumbbell
Incline Hammer Curl
BicepsDumbbell
Incline Machine Chest Press
ChestMachine
Incline Push-Up
ChestBodyweightNo equipment
Inverted Row
BackBodyweightNo equipment
JM Press
TricepsBarbell
Jump Squat
QuadsBodyweightNo equipment
Kettlebell Bent-Over Row
BackKettlebell
Kettlebell Clean
Full bodyKettlebell
Kettlebell Clean and Press
Full bodyKettlebell
Kettlebell Floor Press
ChestKettlebell
Kettlebell Front Rack Squat
QuadsKettlebell
Kettlebell Goblet Calf Raise
CalvesKettlebell
Kettlebell Goblet Squat
QuadsKettlebell
Kettlebell Overhead Press
ShouldersKettlebell
Kettlebell Push Press
ShouldersKettlebell
Kettlebell Romanian Deadlift
HamstringsKettlebell
Kettlebell Single-Arm Row
BackKettlebell
Kettlebell Snatch
Full bodyKettlebell
Kettlebell Swing
Full bodyKettlebell
Knee Push-Up
ChestBodyweightNo equipment
Kneeling Cable Pulldown
BackCable
Kroc Row
BackDumbbell
L-Sit
CoreBodyweightNo equipment
Landmine Row
BackBarbell
Lat Pulldown
BackCable
Leg Extension
QuadsMachine
Leg Press
QuadsMachine
Leg Press Calf Raise
CalvesMachine
Low Cable Crossover
ChestCable
Low-Bar Back Squat
QuadsBarbell
Lying Leg Curl
HamstringsMachine
Lying Leg Raise
CoreBodyweightNo equipment
Machine Ab Crunch
CoreMachine
Machine Bicep Curl
BicepsMachine
Machine Chest Press
ChestMachine
Machine Glute Kickback
GlutesMachine
Machine Hack Squat
QuadsMachine
Machine Hip Abduction
GlutesMachine
Machine Hip Adduction
QuadsMachine
Machine Hip Thrust
GlutesMachine
Machine Lat Pulldown
BackMachine
Machine Lateral Raise
ShouldersMachine
Machine Preacher Curl
BicepsMachine
Machine Seated Row
BackMachine
Machine Shoulder Press
ShouldersMachine
Machine Tricep Dip
TricepsMachine
Machine Tricep Extension
TricepsMachine
Machine V-Squat
QuadsMachine
Meadows Row
BackBarbell
Mountain Climber
CoreBodyweightNo equipment
Neutral-Grip Dumbbell Bench Press
ChestDumbbell
Neutral-Grip Lat Pulldown
BackCable
Neutral-Grip Pull-Up
BackBodyweightNo equipment
Nordic Hamstring Curl
HamstringsBodyweightNo equipment
Overhead Cable Tricep Extension
TricepsCable
Pec Deck Flye
ChestMachine
Pendlay Row
BackBarbell
Pendulum Squat
QuadsMachine
Pike Push-Up
ShouldersBodyweightNo equipment
Pistol Squat
QuadsBodyweightNo equipment
Plank
CoreBodyweightNo equipment
Plank Shoulder Tap
CoreBodyweightNo equipment
Plate Pinch Hold
ForearmsOther
Push-Up
ChestBodyweightNo equipment
Rack Pull
BackBarbell
Reverse Barbell Curl
BicepsBarbell
Reverse Crunch
CoreBodyweightNo equipment
Reverse Pec Deck
BackMachine
Reverse-Grip Barbell Bench Press
ChestBarbell
Reverse-Grip Barbell Row
BackBarbell
Reverse-Grip Cable Curl
BicepsCable
Reverse-Grip Lat Pulldown
BackCable
Reverse-Grip Tricep Pushdown
TricepsCable
Ring Row
BackBodyweightNo equipment
Rope Overhead Cable Extension
TricepsCable
Rope Tricep Pushdown
TricepsCable
Russian Twist
CoreBodyweightNo equipment
Seated Back Extension Machine
BackMachine
Seated Barbell Overhead Press
ShouldersBarbell
Seated Cable Row
BackCable
Seated Calf Raise
CalvesMachine
Seated Dumbbell Curl
BicepsDumbbell
Seated Dumbbell Rear Delt Flye
ShouldersDumbbell
Seated Dumbbell Shoulder Press
ShouldersDumbbell
Seated Good Morning
HamstringsBarbell
Seated Leg Curl
HamstringsMachine
Seated Machine Flye
ChestMachine
Side Plank
CoreBodyweightNo equipment
Side Plank Hip Dip
CoreBodyweightNo equipment
Single-Arm Cable Crossover
ChestCable
Single-Arm Cable Lateral Raise
ShouldersCable
Single-Arm Cable Pushdown
TricepsCable
Single-Arm Cable Row
BackCable
Single-Arm Dumbbell Overhead Extension
TricepsDumbbell
Single-Arm Dumbbell Row
BackDumbbell
Single-Arm Kettlebell Floor Press
ChestKettlebell
Single-Arm Kettlebell Shoulder Press
ShouldersKettlebell
Single-Arm Lat Pulldown
BackCable
Single-Leg Calf Raise
CalvesBodyweightNo equipment
Single-Leg Dumbbell Romanian Deadlift
HamstringsDumbbell
Single-Leg Extension
QuadsMachine
Single-Leg Glute Bridge
GlutesBodyweightNo equipment
Single-Leg Lying Leg Curl
HamstringsMachine
Single-Leg Press
QuadsMachine
Sissy Squat
QuadsBodyweightNo equipment
Sit-Up
CoreBodyweightNo equipment
Sled Pull
Full bodyOther
Sled Push
Full bodyOther
Slider Hamstring Curl
HamstringsBodyweightNo equipment
Smith Machine Bench Press
ChestMachine
Smith Machine Calf Raise
CalvesMachine
Smith Machine Front Squat
QuadsMachine
Smith Machine Incline Bench Press
ChestMachine
Smith Machine Overhead Press
ShouldersMachine
Smith Machine Split Squat
QuadsMachine
Smith Machine Squat
QuadsMachine
Snatch-Grip Deadlift
BackBarbell
Stability Ball Crunch
CoreOther
Standing Cable Chest Press
ChestCable
Standing Cable Row
BackCable
Standing Calf Raise
CalvesMachine
Standing Dumbbell Curl
BicepsDumbbell
Standing Leg Curl
HamstringsMachine
Step-Up
QuadsBodyweightNo equipment
Straight-Arm Pulldown
BackCable
Straight-Bar Tricep Pushdown
TricepsCable
Suitcase Carry
Full bodyKettlebell
T-Bar Row
BackBarbell
Tate Press
TricepsDumbbell
Trap-Bar Deadlift
BackBarbell
Trap-Bar Shrug
BackBarbell
Tricep Dip
TricepsBodyweightNo equipment
Turkish Get-Up
Full bodyKettlebell
V-Bar Tricep Pushdown
TricepsCable
V-Up
CoreBodyweightNo equipment
Wall Sit
QuadsBodyweightNo equipment
Weighted Decline Sit-Up
CoreDumbbell
Weighted Hyperextension
CoreOther
Weighted Pull-Up
BackBodyweightNo equipment
Wide-Grip Barbell Bench Press
ChestBarbell
Wide-Grip Barbell Curl
BicepsBarbell
Wide-Grip Lat Pulldown
BackCable
Wide-Grip Pull-Up
BackBodyweightNo equipment
Wide-Grip Push-Up
ChestBodyweightNo equipment
Wide-Grip Seated Cable Row
BackCable
Windshield Wiper
CoreBodyweightNo equipment
Wrist Roller
ForearmsOther
Yates Row
BackBarbell
Zercher Squat
QuadsBarbell
Zottman Curl
BicepsDumbbell
Build these into a real plan.
Ugoku turns this catalog into adaptive training — and when something hurts, it helps you swap around it instead of skipping the session.