Exercise library

Chest

• Band Chest Fly
• Barbell Bench Press
• Barbell Pullover
• Cable Crossover
• Chest Dips
• Decline Barbell Bench Press
• Dumbbell Bench Press
• Dumbbell Floor Press
• Dumbbell Flyes
• Dumbbell Pullover
• Floor Press
• Guillotine Press
• Incline Push-Up
• Knee Push-Up
• Machine Chest Press
• Machine Fly
• Pec Deck Fly
• Push-Up
• Ring Dips
• Smith Machine Bench Press
• Spoto Press
• Wall Push-Up
• Wide-Grip Barbell Bench Press

Also in the app, without a guide yet: Archer Push-Up, Band Chest Press, Banded Push-Up, Clapping Push-Up, Decline Dumbbell Bench Press, Decline Dumbbell Flyes, Decline Machine Chest Press, High Cable Crossover, Hindu Push-Up, One-Arm Push-Up, Plyometric Push-Up, Pseudo Planche Push-Up, Smith Machine Decline Press, Spiderman Push-Up, Weighted Chest Dips, Weighted Push-Up, Wide Push-Up.

Upper Chest

• Decline Push-Up
• Incline Barbell Bench Press
• Reverse-Grip Bench Press
• Smith Machine Incline Press

Also in the app, without a guide yet: Band Low-to-High Fly, Incline Dumbbell Bench Press, Incline Dumbbell Flyes, Incline Machine Chest Press, Low Cable Crossover.

Front Delts

• Arnold Press
• Barbell Front Raise
• Behind the Neck Press
• Bradford Press
• Cable Front Raise
• Dumbbell Front Raise
• Dumbbell Shoulder Press
• Front Hold
• Front Raise
• Kettlebell Press
• Landmine Press
• Machine Shoulder Press
• Military Press
• Overhead Press
• Plate Front Raise
• Push Press
• Seated Barbell Press
• Seated Dumbbell Press
• Single Arm Landmine Press
• Smith Machine Shoulder Press
• Wall Walk
• Z Press

Also in the app, without a guide yet: Alternating Front Raise, Band Front Raise, Band Shoulder Press, Bottoms-Up Kettlebell Press, Clean and Press, Dumbbell Clean and Press, Halo, Lu Raise, Pike Push-Up, Wall Handstand Hold.

Side Delts

• Band Lateral Raise
• Cable Lateral Raise
• Lateral Hold
• Lateral Raise
• Machine Lateral Raise
• Upright Row

Also in the app, without a guide yet: Cable Upright Row, Dumbbell Upright Row, Leaning Cable Lateral Raise, Seated Lateral Raise, Single Arm Dumbbell Lateral Raise.

Rear Delts

• Band Face Pull
• Band Pull-Apart
• Band Reverse Fly
• Cable Rear Delt Fly
• Cuban Press
• Face Pull
• Machine Reverse Fly
• Rear Delt Fly
• Seated Face Pull
• Seated Rear Delt Fly

Also in the app, without a guide yet: Bent Over Lateral Raise, Prone T Raise, Prone Y Raise, Reverse Snow Angel, T-Raise, W-Raise, Y-Raise.

Upper Back

• Chin-Up
• Close Grip Lat Pulldown
• Lat Pulldown
• Muscle-Up
• Neutral Grip Pull-Up
• Pull-Up
• Single Arm Lat Pulldown
• Straight Arm Pulldown

Also in the app, without a guide yet: Band Lat Pulldown, Band Straight-Arm Pulldown, Behind the Neck Pull-Up, Close Grip Pull-Up, Doorway Row, Neutral Grip Lat Pulldown, Reverse Grip Lat Pulldown, V-Bar Pulldown, Weighted Chin-Up, Weighted Pull-Up, Wide Grip Lat Pulldown, Wide Grip Pull-Up.

Mid Back

• Barbell Row
• Chest-Supported Dumbbell Row
• Dumbbell Row
• Gorilla Row
• Inverted Row
• Kroc Row
• Pendlay Row
• Seal Row
• Seated Cable Row
• Single Arm Cable Row
• T-Bar Row
• Underhand Barbell Row
• Wide Grip Cable Row
• Yates Row

Also in the app, without a guide yet: Band Bent-Over Row, Band Seated Row, Chest-Supported T-Bar Row, High Cable Row, Meadows Row.

Lower Back

• Block Pull
• Deadlift
• Deficit Deadlift
• Good Morning
• Hyperextension
• Machine Back Extension
• Rack Pull
• Seated Good Morning
• Sumo Deadlift
• Trap Bar Deadlift

Also in the app, without a guide yet: Reverse Hyperextension, Single-Leg Hyperextension, Superman, Superman Hold, Weighted Hyperextension.

Traps

• Barbell Shrugs
• Dumbbell Shrugs
• Farmer's Walk

Also in the app, without a guide yet: Band Upright Row, Behind the Back Barbell Shrugs, Cable Shrugs, Hex Bar Farmer's Walk, High Pull, Kelso Shrugs, Shrugs, Smith Machine Shrugs, Snatch Grip High Pull, Suitcase Carry, Trap Bar Shrugs.

Biceps

• Barbell Curl
• Bayesian Curl
• Cable Curl
• Concentration Curl
• Drag Curl
• Dumbbell Curl
• Dumbbell Preacher Curl
• EZ Bar Curl
• Hammer Curl
• Incline Dumbbell Curl
• Kettlebell Curl
• Preacher Curl
• Rope Cable Curl
• Spider Curl

Also in the app, without a guide yet: Alternating Dumbbell Curl, Band Biceps Curl, Band Hammer Curl, Cheat Curl, Cross-Body Hammer Curl, Fat Gripz Curl, High Cable Curl, Lying Cable Curl, Machine Preacher Curl, Plate Curl, Prone Incline Curl, Seated Dumbbell Curl, Single Arm Cable Curl, Strict Curl, Supinating Dumbbell Curl, Suspension Trainer Biceps Curl, Waiter's Curl.

Triceps

• Bench Dips
• Close-Grip Barbell Bench Press
• Close-Grip Push-Up
• Cross-Body Cable Triceps Extension
• Diamond Push-Up
• Lying Triceps Extension
• Overhead Cable Triceps Extension
• Rope Triceps Pushdown
• Seated Triceps Extension
• Skullcrusher
• Tate Press
• Triceps Dips
• Triceps Pushdown
• V-Bar Pushdown

Also in the app, without a guide yet: Band Overhead Triceps Extension, Band Triceps Pushdown, Bodyweight Skullcrusher, Cable Kickback, Decline Skullcrusher, Dumbbell Skullcrusher, EZ Bar Skullcrusher, Floor Skullcrusher, French Press, Incline Skullcrusher, JM Press, Kettlebell Overhead Extension, Kneeling Cable Triceps Extension, Machine Triceps Extension, Reverse Grip Pushdown, Ring Triceps Extension, Rolling Bow Extension, Rope Overhead Extension, Single Arm Cable Pushdown, Single Arm Overhead Dumbbell Extension, Standing Overhead Dumbbell Extension, Straight Bar Pushdown, Suspension Trainer Triceps Extension, Triceps Kickback, Weighted Bench Dips.

Forearms

• Barbell Wrist Curl
• Dead Hang
• Dumbbell Wrist Curl
• Plate Pinch
• Reverse Barbell Curl
• Reverse Dumbbell Curl
• Reverse Wrist Curl
• Towel Pull-Up
• Wrist Curl
• Wrist Roller
• Zottman Curl

Also in the app, without a guide yet: Band Wrist Curl, Barbell Reverse Wrist Curl, Behind the Back Wrist Curl, Dumbbell Reverse Wrist Curl, Fat Gripz Hold, Reverse EZ Bar Curl, Towel Curl.

Quads

• Band Squat
• Barbell Bulgarian Split Squat
• Barbell Squat
• Barbell Step-Up
• Bodyweight Squat
• Box Squat
• Bulgarian Split Squat
• Curtsy Lunge
• Dumbbell Bulgarian Split Squat
• Dumbbell Squat
• Dumbbell Step-Up
• Front Squat
• Goblet Squat
• Hack Squat
• High Bar Squat
• Kettlebell Squat
• Leg Extension
• Leg Press
• Low Bar Squat
• Machine Hack Squat
• Pause Squat
• Pistol Squat
• Reverse Lunge
• Single Leg Extension
• Step-Up
• Vertical Leg Press
• Walking Lunge
• Zercher Squat

Also in the app, without a guide yet: Assisted Pistol Squat, Bodyweight Bulgarian Split Squat, Machine Sissy Squat, Overhead Squat, Reverse Hack Squat, Single Leg Press, Sissy Squat, Skater Squat, Split Squat, Wall Sit.

Hamstrings

• Band Romanian Deadlift
• Dumbbell RDL
• Glute-Ham Raise (GHR)
• Leg Curl
• Lying Leg Curl
• Nordic Hamstring Curl
• Romanian Deadlift (RDL)
• Seated Leg Curl
• Stiff-Legged Deadlift

Also in the app, without a guide yet: Band Leg Curl, Dumbbell Leg Curl, Single-Leg RDL, Standing Single Leg Curl.

Glutes

• Barbell Glute Bridge
• Barbell Hip Thrust
• Cable Pull-Through
• Donkey Kicks
• Frog Pumps
• Glute Bridge
• Hip Thrust
• Kettlebell Swing
• Machine Glute Kickback
• Machine Hip Thrust
• Single Leg Glute Bridge
• Single Leg Hip Thrust

Also in the app, without a guide yet: Band Glute Bridge, Cable Kickback (Glutes), Dumbbell Swing, Smith Machine Donkey Kicks, Standing Glute Kickback.

Abductors

• Band Lateral Walk
• Cable Hip Abduction
• Clamshells
• Fire Hydrants
• Hip Abduction Machine

Also in the app, without a guide yet: Banded Hip Abduction, Seated Hip Abduction.

Calves

• Donkey Calf Raise
• Leg Press Calf Raise
• Machine Seated Calf Raise
• Machine Standing Calf Raise
• Seated Calf Raise
• Standing Calf Raise
• Tibialis Raise

Also in the app, without a guide yet: Band Standing Calf Press, Bodyweight Calf Raise, Dumbbell Calf Raise, Single Leg Calf Raise.

Abs

• Ab Wheel Rollout
• Bicycle Crunch
• Cable Crunch
• Captain's Chair Leg Raise
• Crunch
• Dead Bug
• Dragon Flag
• Hanging Knee Raise
• Hanging Leg Raise
• Hollow Body Hold
• L-Sit
• Lying Leg Raise
• Machine Crunch
• Mountain Climbers
• Pallof Press
• Plank
• Plank Shoulder Taps
• Russian Twist
• Side Plank
• Sit-Up
• Weighted Plank
• Woodchopper

Also in the app, without a guide yet: Band Pallof Press, Barbell Rollout, Bear Plank Hold, Bird Dog, Cross-Body Mountain Climbers, Decline Crunch, Decline Sit-Up, Flutter Kicks, GHD Sit-Up, Hanging Windshield Wipers, Heel Touches, High-to-Low Woodchopper, Hollow Body Rock, Low-to-High Woodchopper, RKC Plank, Reverse Crunch, Scissor Kicks, Side Bends, Toe Touches, Tuck Up, V-Up, Weighted Russian Twist, Weighted Sit-Up, Windshield Wipers.

Cardio

• Box Jumps
• Jump Squats
• Rowing Machine
• Sled Push
• Stationary Bike

Also in the app, without a guide yet: Air Bike, Battle Ropes, Bear Crawl, Burpees, Butt Kicks, Elliptical Trainer, High Knees, Jump Rope, Jumping Jacks, Outdoor Running, Running in Place, Shadow Boxing, Skater Jumps, Ski Erg, Sprint Intervals, Squat Thrust, Stair Climber, Treadmill Incline Walk, Treadmill Run, Tuck Jumps.

Mobility

• Cossack Squat

Also in the app, without a guide yet: 90/90 Hip Switch, Ankle Mobility Drill, Arm Circles, Cat-Cow, Deep Squat Hold, Frankenstein Walk, Hip Airplane, Hip Circles, Inchworm, Lateral Leg Swings, Leg Swings, Neck Rolls, Scapular Push-Up, Scapular Wall Slide, Shoulder Pass-Through, Spiderman Lunge with Rotation, Standing Trunk Rotation, Thoracic Spine Rotation, Walking Knee Hug, World's Greatest Stretch, Wrist Circles.

Stretching

In the app, without a guide yet: Butterfly Stretch, Child's Pose, Cobra Stretch, Couch Stretch, Cross-Body Shoulder Stretch, Doorway Chest Stretch, Downward Dog Stretch, Figure-Four Glute Stretch, Frog Stretch, Kneeling Hip Flexor Stretch, Lat Stretch, Lying Spinal Twist, Neck Side Stretch, Overhead Triceps Stretch, Pigeon Pose, Seated Forward Fold, Seated Spinal Twist, Seated Straddle Stretch, Standing Calf Stretch, Standing Forward Fold, Standing Hamstring Stretch, Standing Quad Stretch, Standing Side Bend Stretch, Wrist Extensor Stretch, Wrist Flexor Stretch.

Questions

How many exercises does Flawless have?

469 in the built-in library, in 21 muscle groups, and you can add your own exercises. 228 of them have a full guide here.

Where do the muscle data come from?

From StrengthLog’s exercise guides. Every exercise page links to the guide it uses.

Are the illustrations photos?

No, they are illustrations made for the app. 79 of the guides here have one so far.

How do the strength standards work?

Every exercise you log in Flawless gets its own rank, from Bronze to Antimatter. Lifts with a barbell or weights are ranked by your estimated one-rep max against bodyweight, bodyweight exercises by reps in one set, and the rest by lifetime volume, sets or time. Limits for strength and reps are set separately for men and women and shifted by age.