Iron Empire
JOIN NOW

Exercise Library

Master the movements that build real strength. Every exercise here comes with clear form cues, the muscles it targets and the gear you need — no fluff, just lifting done right.

The Big Six — Start Here

These six compound lifts build more total muscle and strength than anything else in the gym. Learn them first — everything else is support work.

Athlete performing a barbell back squat in a dark gym

Barbell Back Squat

LEGS & GLUTES · BARBELL · INTERMEDIATE

Feet shoulder-width apart, the bar resting across your upper back. Sit down between your heels until your thighs are at least parallel, then drive up through your whole foot. Keep your chest tall and your knees tracking over your toes.

Athlete locking out a heavy barbell deadlift in a dark gym

Deadlift

BACK, GLUTES & HAMSTRINGS · BARBELL · INTERMEDIATE

Bar over the middle of your foot, back flat, lats tight. Push the floor away, keep the bar close to your legs and stand tall using your glutes — never yank the weight up with your lower back.

Athlete performing a barbell bench press in a dark gym

Barbell Bench Press

CHEST, SHOULDERS & TRICEPS · BARBELL · BEGINNER FRIENDLY

Grip just outside shoulder width with your shoulder blades pinched into the bench. Lower the bar to your mid-chest under control, then press it up and slightly back. Keep your feet planted the whole set.

Athlete performing a standing barbell overhead press in a dark gym

Overhead Press

SHOULDERS & TRICEPS · BARBELL · INTERMEDIATE

Bar at collarbone height, forearms vertical, glutes squeezed hard. Press the bar in a straight line, tucking your head back slightly as it passes, and finish with your biceps beside your ears.

Athlete performing a bent-over barbell row in a dark gym

Bent-Over Row

BACK & BICEPS · BARBELL · INTERMEDIATE

Hinge to about 45 degrees and keep your back flat. Pull the bar into your lower ribs, squeeze your shoulder blades together for a second, then lower it slowly. No bouncing, no standing up mid-set.

Athlete performing a pull-up showing back muscles in a dark gym

Pull-Up

BACK & BICEPS · BODYWEIGHT · INTERMEDIATE

Start from a full hang with an overhand grip just outside your shoulders. Pull your chest to the bar without swinging. Can't do one yet? Build up with dead hangs and slow negatives.

New Exercises Added Every Week

The library keeps growing. Pick a lift, learn the form, then put it to work in a full plan.

SEE WORKOUT PLANS

Powered by CookieAdmin