Exercise guide
Know what every lift trains
How to do each exercise, which muscles it works and the mistakes to avoid. Your Wellonis coach builds these into a plan made for you.
Front Back Full body
Kettlebell swing
Glutes, Hamstrings
Kettlebell
Front Back Push
Bench press
Chest
Barbell, bench
Front Back Push
Incline bench press
Chest, Shoulders
Barbell, incline bench
Front Back Push
Dumbbell bench press
Chest
Dumbbells, bench
Front Back Push
Incline dumbbell press
Chest, Shoulders
Dumbbells, incline bench
Front Back Push
Push-up
Chest
Bodyweight
Front Back Push
Chest fly
Chest
Dumbbells or cables
Front Back Push
Dip
Triceps, Chest
Dip bars
Front Back Push
Overhead press
Shoulders
Barbell
Front Back Push
Dumbbell shoulder press
Shoulders
Dumbbells
Front Back Push
Lateral raise
Shoulders
Dumbbells or cable
Front Back Pull
Face pull
Shoulders, Traps
Cable with rope
Front Back Core
Plank
Abs
Bodyweight
Front Back Core
Side plank
Obliques
Bodyweight
Front Back Core
Ab wheel rollout
Abs
Ab wheel
Front Back Full body
Burpee
Heart & lungs, Quads
Bodyweight
Front Back Full body
Sled push
Quads, Glutes, Heart & lungs
Sled
General technique information only. If you have pain, an injury or a health condition, check with a doctor or physiotherapist before training.