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The Free Exercise Reference Library

1001 Exercises. Sorted by Muscle Group, Equipment & Movement Pattern.

Find the right exercise fast. Search or filter Exercise How2’s complete exercise database by muscle group, available equipment, movement pattern category, and training modifier (Tempo, Pause, Banded, Chains, or Offset) — free, with no sign-up required.

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1001Exercises
261Muscle Groups
99Equipment Types
6Modifiers
MacBook
Exercise Database

Browse & Filter the Full Library

Combine filters to zero in on exactly what you need — for example, Glutes + Bands + Squats/Lunges + Offset.

No exercises match those filters. Try clearing one of them.

Training Modifiers Explained

What Do Tempo, Pause, Banded, Chains & Offset Mean?

Every exercise in the library is tagged with a modifier describing how it’s loaded or timed. Here’s what each one changes about the movement.

Base

The standard version of the movement at a normal, controlled tempo and full range of motion. The foundation every other variation is built from.

Tempo

A deliberately slowed phase (often a 3–4 second lowering/eccentric) that increases time under tension for muscle growth and control.

Pause

A dead-stop isometric hold at the hardest point of the rep — removes momentum and builds strength through sticking points.

Banded

Resistance bands are added so tension increases as you move through the range of motion, changing the strength curve of the lift.

Chains

Hanging chains add accommodating resistance — more links lift off the floor near the top of the movement, so it gets heavier as you lock out.

Offset

An uneven, single-sided load (one dumbbell, one kettlebell, a staggered stance) that challenges stability, balance, and unilateral strength.

Common Questions

Frequently Asked Questions

Exercise How2 currently catalogs 1001 exercises spanning 32 movement-pattern categories, 261 targeted muscle groups, and 99 equipment types — from bodyweight-only moves to barbell, dumbbell, kettlebell, cable, band, chain, and suspension-trainer variations.
Modifiers describe how a base movement is loaded or tempo-controlled to change its training effect. Base is the standard version. Tempo slows the eccentric (lowering) phase to add time under tension. Pause adds a dead-stop hold at the hardest point of the rep to build strength out of the sticking point. Banded adds resistance bands so tension increases through the range of motion. Chains add hanging chains for accommodating resistance that gets heavier near lockout. Offset uses an uneven, single-sided load to challenge stability and core control.
Yes. Use the Equipment filter to instantly narrow the library down to bodyweight-only moves, or to exercises that use exactly the equipment you have on hand — dumbbells, a barbell, resistance bands, a kettlebell, a suspension trainer, chains, and more.
Yes, the entire exercise library, search, and filtering tools on Exercise How2 are completely free to browse with no account or sign-up required.
No. Exercise How2 is an educational reference library of exercise names, targeted muscle groups, equipment, and movement-pattern categories. It is not personalized medical, fitness, or physical therapy advice. Always consult a qualified healthcare or fitness professional before starting a new training program, especially if you have an injury or medical condition.
About Exercise How2

A Free, Searchable Reference for Every Exercise Variation

Exercise How2 was built to solve one problem: finding the right exercise variation for the muscle group, equipment, and training style you actually have in front of you. Instead of scrolling through endless workout articles, search or filter our full library of 1001 exercises in seconds — by muscle group, equipment (bodyweight, bands, barbell, dumbbell, kettlebell, cable, machine, and more), movement pattern (squats, lunges, push-ups, pull-ups, deadlifts, planks, core work, and more), and training modifier (Tempo, Pause, Banded, Chains, or Offset).

Exercise How2 is part of the How2 family of free reference sites, built with the same simple goal: organize practical, everyday information into a fast, searchable format that respects your time.

Exercise How2 is an educational reference tool, not a personal training or medical service. Always warm up appropriately, use proper form, and consult a qualified fitness professional or physician before starting a new exercise program, especially if you are pregnant, recovering from injury, or managing a medical condition.

Quick Facts

• 1001 exercises in the database

• 261 distinct muscle groups covered

• 99 equipment types, including bodyweight-only

• 32 movement-pattern categories

• 6 training modifiers: Base, Tempo, Pause, Banded, Chains, Offset

• 100% free, no account required

Get In Touch

Contact Exercise How2

Spot an error, have an exercise you’d like to see added, or want to talk partnerships? Send a message and we’ll get back to you.

Contact Details

Email: citylinks4u@gmail.com

Website: exercisehow2.com

We typically respond within 1–2 business days.