Raout exercise library
Gym exercises, without the noise.
Understand the movement, keep the technique repeatable, then track the numbers that actually mean something.
Back
Exercise
Seated Cable Row
A good seated cable row is not just pulling the handle into your torso. Keep the trunk stable, let the shoulder blades move, and keep the elbows on a repeatable path.
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Exercise
Lat Pulldown
Start from a real stretch overhead, let the shoulder blades rise naturally, then drive the elbows down and toward the sides without turning the pull into an arm exercise.
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Exercise
Single-Arm Lat Pulldown
The single-arm version follows the same logic as a lat pulldown but removes the bar constraint, giving the upper arm more freedom to find a natural path.
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Exercise
Assisted Pull-Up
A vertical pulling pattern used to train the lats and upper back with help from the elbow flexors.
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Exercise
Barbell Row
A horizontal pulling pattern used to train the upper back and lats while the elbows travel behind the torso.
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Exercise
Barbell Row to Hip
A horizontal pulling pattern used to train the upper back and lats while the elbows travel behind the torso.
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Exercise
Chest-Supported Row
A horizontal pulling pattern used to train the upper back and lats while the elbows travel behind the torso.
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Exercise
Chin-Up
A vertical pulling pattern used to train the lats and upper back with help from the elbow flexors.
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Exercise
Close-Grip Lat Pulldown
A vertical pulling pattern used to train the lats and upper back with help from the elbow flexors.
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Exercise
Inverted Row
A horizontal pulling pattern used to train the upper back and lats while the elbows travel behind the torso.
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Exercise
Landmine Row
A horizontal pulling pattern used to train the upper back and lats while the elbows travel behind the torso.
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Exercise
Machine Low Row
A horizontal pulling pattern used to train the upper back and lats while the elbows travel behind the torso.
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Exercise
Machine Row
A horizontal pulling pattern used to train the upper back and lats while the elbows travel behind the torso.
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Exercise
Meadows Row
A horizontal pulling pattern used to train the upper back and lats while the elbows travel behind the torso.
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Exercise
Pendlay Row
A horizontal pulling pattern used to train the upper back and lats while the elbows travel behind the torso.
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Exercise
Pull-Up
A vertical pulling pattern used to train the lats and upper back with help from the elbow flexors.
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Exercise
Pullover
A shoulder-extension movement that loads the lats and chest while the arms travel overhead.
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Exercise
Single-Arm Cable Row
A horizontal pulling pattern used to train the upper back and lats while the elbows travel behind the torso.
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Exercise
Single-Arm Dumbbell Row
A horizontal pulling pattern used to train the upper back and lats while the elbows travel behind the torso.
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Exercise
Straight-Arm Pulldown
A cable shoulder-extension exercise used to load the lats with minimal elbow movement.
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Exercise
T-Bar Row
A horizontal pulling pattern used to train the upper back and lats while the elbows travel behind the torso.
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Chest
Exercise
Barbell Bench Press
A good bench press starts with setup. Shoulder blades, ribcage, legs and grip create the platform; then the bar moves without that platform falling apart.
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Exercise
Incline Barbell Bench Press
The incline bench keeps almost all of the flat-bench setup but changes the pressing plane. Keep the setup compact and choose a grip and elbow path that preserve the incline instead of flattening the movement.
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Exercise
Dumbbell Bench Press
Dumbbells keep the bench-press grammar while removing the bar constraint. That gives the wrist, elbow and upper arm more freedom and often more room to use the lengthened part of the rep.
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Exercise
Incline Dumbbell Bench Press
The incline dumbbell press combines an inclined pressing plane with a freer upper-arm path. That can make the movement feel natural while giving you useful range in the stretched position.
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Exercise
Assisted Dip
A bodyweight pressing movement performed between supports to train the chest and triceps.
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Exercise
Bench Dip
A bodyweight pressing movement performed between supports to train the chest and triceps.
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Exercise
Cable Crossover
A chest-isolation movement that brings the arms together through a wide arc.
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Exercise
Cable Fly
A chest-isolation movement that brings the arms together through a wide arc.
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Exercise
Chest Dip
A bodyweight pressing movement performed between supports to train the chest and triceps.
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Exercise
Close-Grip Bench Press
A horizontal pressing pattern used to train the chest, triceps and front of the shoulders.
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Exercise
Close-Grip Push-Up
A bodyweight horizontal press that trains the chest, triceps and shoulders while the trunk stays braced.
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Exercise
Decline Bench Press
A horizontal pressing pattern used to train the chest, triceps and front of the shoulders.
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Exercise
Decline Push-Up
A bodyweight horizontal press that trains the chest, triceps and shoulders while the trunk stays braced.
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Exercise
Dumbbell Fly
A chest-isolation movement that brings the arms together through a wide arc.
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Exercise
Incline Push-Up
A bodyweight horizontal press that trains the chest, triceps and shoulders while the trunk stays braced.
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Exercise
Machine Chest Press
A horizontal pressing pattern used to train the chest, triceps and front of the shoulders.
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Exercise
Pec Deck Fly
A chest-isolation movement that brings the arms together through a wide arc.
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Exercise
Push-Up
A bodyweight horizontal press that trains the chest, triceps and shoulders while the trunk stays braced.
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Exercise
Smith Machine Bench Press
A horizontal pressing pattern used to train the chest, triceps and front of the shoulders.
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Exercise
Weighted Push-Up
A bodyweight horizontal press that trains the chest, triceps and shoulders while the trunk stays braced.
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Legs
Exercise
Barbell Squat
There is no single perfect squat shape. Your levers change stance, torso angle and knee travel; the useful reference is staying balanced and controlled under the bar.
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Exercise
Single-Leg 45° Leg Press
The single-leg 45° leg press lets you train each side independently and use a deep range when the machine and your mobility allow it. Depth matters only when you can own it.
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Exercise
Bulgarian Split Squat
A split-stance lower-body movement that loads one leg more than the other through each rep.
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Exercise
Curtsy Lunge
A split-stance lower-body movement that loads one leg more than the other through each rep.
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Exercise
Dumbbell Split Squat
A split-stance lower-body movement that loads one leg more than the other through each rep.
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Exercise
Front Squat
A squat pattern used to train the legs through coordinated hip and knee flexion.
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Exercise
Goblet Squat
A squat pattern used to train the legs through coordinated hip and knee flexion.
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Exercise
Hack Squat
A squat pattern used to train the legs through coordinated hip and knee flexion.
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Exercise
Hip Abduction Machine
A hip-abduction movement used to train the muscles that move the thigh away from the midline.
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Exercise
Hip Adduction Machine
A hip-adduction movement used to train the inner-thigh muscles by bringing the legs toward the midline.
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Exercise
Leg Extension
A machine-based knee-extension exercise used to isolate the quadriceps.
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Exercise
Leg Press
A machine press for the lower body that trains the legs with the torso supported.
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Exercise
Lying Leg Curl
A knee-flexion exercise used to load the hamstrings with the rest of the body supported.
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Exercise
Reverse Lunge
A split-stance lower-body movement that loads one leg more than the other through each rep.
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Exercise
Seated Leg Curl
A knee-flexion exercise used to load the hamstrings with the rest of the body supported.
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Exercise
Seated Machine Leg Press
A machine press for the lower body that trains the legs with the torso supported.
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Exercise
Sissy Squat
A squat pattern used to train the legs through coordinated hip and knee flexion.
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Exercise
Smith Machine Squat
A squat pattern used to train the legs through coordinated hip and knee flexion.
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Exercise
Step-Up
A split-stance lower-body movement that loads one leg more than the other through each rep.
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Exercise
Walking Lunge
A split-stance lower-body movement that loads one leg more than the other through each rep.
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Posterior chain
Exercise
Deadlift
The deadlift starts from a dead stop. Build tension first, take the slack out of the bar, then push the floor away without jerking the load.
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Exercise
Romanian Deadlift
The Romanian deadlift is a hip hinge. Push the hips back, keep the bar brushing the legs and stop the descent where you can still keep hamstring tension and a stable position.
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Exercise
Back Extension
A supported hip-extension movement used to train the lower back, glutes and hamstrings.
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Exercise
Barbell Hip Thrust
A hip-extension movement focused on the glutes, with the torso or upper back supported.
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Exercise
Glute Bridge
A hip-extension movement focused on the glutes, with the torso or upper back supported.
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Exercise
Good Morning
A hip-hinge pattern that loads the posterior chain while the hips travel backward.
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Exercise
Single-Leg Romanian Deadlift
A hip-hinge pattern that loads the posterior chain while the hips travel backward.
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Exercise
Stiff-Leg Deadlift
A hip-hinge pattern that loads the posterior chain while the hips travel backward.
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Exercise
Sumo Deadlift
A hip-hinge pattern that loads the posterior chain while the hips travel backward.
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Exercise
Trap Bar Deadlift
A hip-hinge pattern that loads the posterior chain while the hips travel backward.
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Biceps
Exercise
Single-Arm Bayesian Cable Curl
The Bayesian cable curl uses a low cable behind the body to keep meaningful resistance on the elbow flexors near the lengthened position. The goal is not maximal stretch at any cost, but tension you can reproduce.
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Exercise
Incline Dumbbell Curl
The incline dumbbell curl works best when the bench angle lets the arm hang slightly behind the torso while still keeping real tension in the stretched position.
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Exercise
Alternating Dumbbell Curl
An elbow-flexion movement used to train the biceps and other elbow flexors.
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Exercise
Barbell Curl
An elbow-flexion movement used to train the biceps and other elbow flexors.
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Exercise
Cable Curl
An elbow-flexion movement used to train the biceps and other elbow flexors.
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Exercise
Concentration Curl
An elbow-flexion movement used to train the biceps and other elbow flexors.
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Exercise
Dumbbell Curl
An elbow-flexion movement used to train the biceps and other elbow flexors.
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Exercise
EZ-Bar Curl
An elbow-flexion movement used to train the biceps and other elbow flexors.
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Exercise
Hammer Curl
An elbow-flexion movement used to train the biceps and other elbow flexors.
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Exercise
Machine Biceps Curl
An elbow-flexion movement used to train the biceps and other elbow flexors.
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Exercise
Machine Preacher Curl
A supported curl that fixes the upper arm against a pad to reduce body movement.
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Exercise
Preacher Curl
A supported curl that fixes the upper arm against a pad to reduce body movement.
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Exercise
Rope Hammer Curl
An elbow-flexion movement used to train the biceps and other elbow flexors.
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Triceps
Exercise
Single-Arm Cable Triceps Pushdown
A single-arm triceps pushdown makes it easier to refine shoulder, elbow and wrist position while exposing side-to-side differences. Keep the full range instead of trading stretch for load.
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Exercise
Single-Arm Overhead Cable Triceps Extension
The overhead position places the long head of the triceps at a longer muscle length than a pushdown. Here, the stretched position is not a detail—it is one of the main reasons to use the exercise.
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Exercise
Cable Overhead Triceps Extension
An elbow-extension movement used to train the triceps while the upper arm stays relatively stable.
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Exercise
Machine Triceps Extension
An elbow-extension movement used to train the triceps while the upper arm stays relatively stable.
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Exercise
Overhead Triceps Extension
An elbow-extension movement used to train the triceps while the upper arm stays relatively stable.
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Exercise
Rope Triceps Pushdown
An elbow-extension movement used to train the triceps while the upper arm stays relatively stable.
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Exercise
Skull Crusher
An elbow-extension movement used to train the triceps while the upper arm stays relatively stable.
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Exercise
Triceps Kickback
An elbow-extension movement used to train the triceps while the upper arm stays relatively stable.
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Exercise
Triceps Pushdown
An elbow-extension movement used to train the triceps while the upper arm stays relatively stable.
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Shoulders
Exercise
Single-Arm Cable Lateral Raise
Set the pulley slightly below hand height so the side delt stays loaded even with the arm down. Keep the chest tall, the shoulder quiet and every rep controlled.
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Exercise
Arnold Press
An overhead pressing pattern used to train the shoulders and triceps.
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Exercise
Barbell Overhead Press
An overhead pressing pattern used to train the shoulders and triceps.
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Exercise
Cable Lateral Raise
A shoulder-isolation movement that raises the arm out to the side to load the lateral deltoid.
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Exercise
Cable Rear Delt Fly
An upper-back and rear-shoulder movement focused on horizontal shoulder abduction.
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Exercise
Face Pull
An upper-back and rear-shoulder movement focused on horizontal shoulder abduction.
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Exercise
Front Raise
A shoulder-isolation movement that raises the arm in front of the body to load the front deltoid.
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Exercise
Landmine Press
An overhead pressing pattern used to train the shoulders and triceps.
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Exercise
Lateral Raise
A shoulder-isolation movement that raises the arm out to the side to load the lateral deltoid.
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Exercise
Machine Lateral Raise
A shoulder-isolation movement that raises the arm out to the side to load the lateral deltoid.
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Exercise
Machine Shoulder Press
An overhead pressing pattern used to train the shoulders and triceps.
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Exercise
Push Press
An overhead pressing pattern used to train the shoulders and triceps.
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Exercise
Rear Delt Fly
An upper-back and rear-shoulder movement focused on horizontal shoulder abduction.
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Exercise
Reverse Pec Deck
An upper-back and rear-shoulder movement focused on horizontal shoulder abduction.
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Exercise
Seated Dumbbell Lateral Raise
A shoulder-isolation movement that raises the arm out to the side to load the lateral deltoid.
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Exercise
Seated Dumbbell Press
An overhead pressing pattern used to train the shoulders and triceps.
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Exercise
Shrug
A shoulder-elevation movement used to train the upper trapezius.
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Exercise
Upright Row
A vertical row that trains the shoulders and upper traps as the elbows travel upward.
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Calves
Exercise
Single-Leg Dumbbell Standing Calf Raise
Use a step high enough that the heel can drop freely below the forefoot without ever touching the floor. Own the stretch, pause, then rise without bouncing.
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Exercise
Donkey Calf Raise
An ankle-extension movement used to train the calf muscles through a repeatable range.
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Exercise
Leg Press Calf Raise
An ankle-extension movement used to train the calf muscles through a repeatable range.
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Exercise
Seated Calf Raise
An ankle-extension movement used to train the calf muscles through a repeatable range.
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Exercise
Standing Calf Raise
An ankle-extension movement used to train the calf muscles through a repeatable range.
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Exercise
Standing Single-Leg Calf Raise
An ankle-extension movement used to train the calf muscles through a repeatable range.
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Core
Exercise
Ab Wheel Rollout
A core exercise that moves the legs or torso while the trunk controls pelvic position.
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Exercise
Bird Dog
A trunk-stability exercise used to resist unwanted movement while maintaining a controlled body position.
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Exercise
Cable Crunch
A trunk-flexion exercise used to train the abdominal muscles through a controlled shortening movement.
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Exercise
Cable Woodchop
A core movement that trains rotation or resistance to rotation through the trunk.
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Exercise
Captain's Chair Leg Raise
A core exercise that moves the legs or torso while the trunk controls pelvic position.
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Exercise
Copenhagen Plank
A trunk-stability exercise used to resist unwanted movement while maintaining a controlled body position.
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Exercise
Crunch
A trunk-flexion exercise used to train the abdominal muscles through a controlled shortening movement.
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Exercise
Dead Bug
A trunk-stability exercise used to resist unwanted movement while maintaining a controlled body position.
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Exercise
Hanging Knee Raise
A core exercise that moves the legs or torso while the trunk controls pelvic position.
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Exercise
Hanging Leg Raise
A core exercise that moves the legs or torso while the trunk controls pelvic position.
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Exercise
Hollow Body Hold
A trunk-stability exercise used to resist unwanted movement while maintaining a controlled body position.
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Exercise
Machine Crunch
A trunk-flexion exercise used to train the abdominal muscles through a controlled shortening movement.
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Exercise
Mountain Climber
A core movement that trains rotation or resistance to rotation through the trunk.
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Exercise
Pallof Press
A core movement that trains rotation or resistance to rotation through the trunk.
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Exercise
Plank
A trunk-stability exercise used to resist unwanted movement while maintaining a controlled body position.
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Exercise
Reverse Crunch
A trunk-flexion exercise used to train the abdominal muscles through a controlled shortening movement.
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Exercise
Russian Twist
A core movement that trains rotation or resistance to rotation through the trunk.
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Exercise
Side Plank
A trunk-stability exercise used to resist unwanted movement while maintaining a controlled body position.
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Exercise
Sit-Up
A trunk-flexion exercise used to train the abdominal muscles through a controlled shortening movement.
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Exercise
Superman
A trunk-stability exercise used to resist unwanted movement while maintaining a controlled body position.
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Full body
Exercise
Box Jump
An explosive lower-body movement used to train force production and controlled landing mechanics.
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Exercise
Burpee
A full-body bodyweight movement that links a floor position with a return to standing or a jump.
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Exercise
Clean
An explosive weightlifting pull that moves the load from the floor or hang into a front-rack catch.
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Exercise
Clean and Press
A full-body compound movement that links a lower-body drive with an overhead press.
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Exercise
Dumbbell Clean
An explosive weightlifting pull that moves the load from the floor or hang into a front-rack catch.
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Exercise
Dumbbell Snatch
An explosive weightlifting movement that takes the load to an overhead catch in one continuous action.
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Exercise
Farmer Carry
A loaded carry that trains grip, trunk stiffness and whole-body position while walking.
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Exercise
Hang Clean
An explosive weightlifting pull that moves the load from the floor or hang into a front-rack catch.
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Exercise
Hang Snatch
An explosive weightlifting movement that takes the load to an overhead catch in one continuous action.
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Exercise
Jump Squat
An explosive lower-body movement used to train force production and controlled landing mechanics.
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Exercise
Kettlebell Swing
A ballistic hip-hinge movement that uses a kettlebell to train hip power and posterior-chain control.
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Exercise
Power Clean
An explosive weightlifting pull that moves the load from the floor or hang into a front-rack catch.
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Exercise
Snatch
An explosive weightlifting movement that takes the load to an overhead catch in one continuous action.
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Exercise
Thruster
A full-body compound movement that links a lower-body drive with an overhead press.
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Keep the technique. Track the progression.
Raout keeps your previous sets beside today’s workout, so the next decision starts from what you actually did.
