Home / Exercises
Exercise library — all 61 exercises by muscle and movement
Every exercise in the Zyra Workouts catalog, with the muscles it is tagged for, the rep and RIR targets the program generator sets, the load step the progression rule uses, and the alternatives the app would swap in. The 49 loadable movements also carry a 1RM calculator and a percentage load chart. Training guidance, never medical advice.
By movement pattern
The same 61 exercises grouped by what the movement is — a presentation grouping for this site; the app itself files exercises by primary muscle.
Horizontal push 9
Bench Press (Barbell) · Incline Bench Press (Barbell) · Bench Press (Dumbbell) · Incline Bench Press (Dumbbell) · Decline Bench Press (Dumbbell) · Cable Fly · Chest Dip (Lean Forward) · Close-Grip Bench Press · Push-Up
Vertical push 3
Overhead Press (Barbell) · Overhead Press (Dumbbell) · Arnold Press
Shoulder isolation 4
Lateral Raise (Dumbbell) · Lateral Raise (Cable) · Rear Delt Fly · Face Pull
Horizontal pull 4
Bent-Over Row (Barbell) · Single-Arm Row (Dumbbell) · T-Bar Row · Seated Cable Row
Vertical pull 3
Squat 5
Back Squat · Front Squat · Leg Press · Hack Squat · Leg Extension
Hinge 9
Conventional Deadlift · Romanian Deadlift (Barbell) · Romanian Deadlift (Dumbbell) · Lying Leg Curl · Seated Leg Curl · Good Morning · Hip Thrust · Glute Bridge · Cable Glute Kickback
Lunge & single-leg 3
Arms 10
Barbell Curl · Dumbbell Curl · Hammer Curl · Preacher Curl · Incline Dumbbell Curl · Tricep Pushdown · Overhead Tricep Extension · Skull Crusher · Tricep Dip (Upright) · Wrist Curl
Calves 3
Standing Calf Raise · Seated Calf Raise · Leg Press Calf Raise
Core 7
Plank · Hanging Leg Raise · Cable Crunch · Ab Wheel Rollout · Russian Twist · Pallof Press · Hollow Body Hold
Carry 1
By primary muscle
Grouped by the muscle each exercise is tagged as training first. Secondary muscles (counted at half weight in the app's weekly-set bars) are listed on each exercise page and on the muscle group pages.
Chest 8
Bench Press (Barbell) · Incline Bench Press (Barbell) · Bench Press (Dumbbell) · Incline Bench Press (Dumbbell) · Decline Bench Press (Dumbbell) · Cable Fly · Chest Dip (Lean Forward) · Push-Up
Shoulders 7
Overhead Press (Barbell) · Overhead Press (Dumbbell) · Lateral Raise (Dumbbell) · Lateral Raise (Cable) · Rear Delt Fly · Face Pull · Arnold Press
Triceps 5
Close-Grip Bench Press · Tricep Pushdown · Overhead Tricep Extension · Skull Crusher · Tricep Dip (Upright)
Back 9
Conventional Deadlift · Romanian Deadlift (Barbell) · Bent-Over Row (Barbell) · Single-Arm Row (Dumbbell) · T-Bar Row · Lat Pulldown · Seated Cable Row · Pull-Up · Chin-Up
Every exercise, A–Z
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Frequently asked
How many exercises does Zyra Workouts have?
The catalog currently holds 61 exercises across 11 muscle groups — barbell, dumbbell, machine, cable and bodyweight movements. This library lists every one of them; the app is in development and the catalog can grow.
Why do some exercises have a 1RM calculator and load chart and others not?
The 49 exercises with an external load (barbell, dumbbell, machine, cable) get a one-rep-max calculator and a percentage load chart. The 10 bodyweight movements and the cable core exercises have no load to estimate a max from, so they get the exercise page only — the app progresses them by reps.
Where do the muscles, rest times and rep targets come from?
From the Zyra Workouts exercise catalog and program generator — the same data the app ships with. Primary and secondary muscles, equipment, compound/isolation type and default rest are catalog fields; the rep and RIR targets are what the generator writes for each goal. They are the app’s defaults, not a prescription.
Is this training advice?
It is reference material: what each exercise is tagged as and how the app’s rules handle it. Nothing here is medical advice, and which exercises suit you depends on your history, equipment and coaching — a coach can help with that; this page cannot.
Related: weekly sets per muscle group · generated programs · all calculators · all guides
61 exercises · catalog data from the Zyra Workouts app (in development, not yet on the App Store) · Training guidance, never medical advice.
Zyra is a training and nutrition tracking tool. Nothing on this page is medical advice, a diagnosis, or an individual prescription. The numbers are estimates from published formulas and the apps' own rules — consult a qualified professional for decisions about your health, and a coach for your training.