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Which muscles does each exercise work?

Straight-talking 3D muscle guides for the lifts that matter. Pick an exercise to see the primary and secondary muscles it trains, how to do it, and the mistakes to avoid.

DeadliftGlutes · HamstringsBack SquatQuads · GlutesBench PressChest · Front deltsPull-UpLats · BicepsPush-UpChest · TricepsOverhead PressFront delts · Side deltsBarbell RowLats · RhomboidsBicep CurlBiceps · BrachialisRomanian DeadliftHamstrings · GlutesLungeQuads · GlutesLeg PressQuads · GlutesLat PulldownLats · BicepsDumbbell RowLats · RhomboidsDipChest · TricepsPlankAbs · ObliquesHip ThrustGlutes · HamstringsLeg CurlHamstrings · CalvesLeg ExtensionQuads · Calf RaiseCalves · Lateral RaiseSide delts · Face PullRear delts · TrapsTricep PushdownTriceps · Hammer CurlBrachialis · BicepsGlute BridgeGlutes · HamstringsIncline Bench PressChest · Front deltsFront SquatQuads · GlutesChin-UpLats · BicepsSeated Cable RowRhomboids · LatsShrugTraps · Arnold PressFront delts · Side deltsSkull CrusherTriceps · Close-Grip Bench PressTriceps · ChestChest FlyChest · Goblet SquatQuads · GlutesBulgarian Split SquatQuads · GlutesKettlebell SwingGlutes · HamstringsHanging Leg RaiseAbs · ObliquesCrunchAbs · Good MorningHamstrings · Glutes

Train them on your own 3D body

FormTwin turns your training into a living 3D twin — every muscle, bone and organ. Tap any muscle to see how to train it, and watch the ones you work light up over time.

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