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 Legs
Deadlift
Glutes, Hamstrings, Lower back
Barbell
Front Back Legs
Trap bar deadlift
Quads, Glutes
Trap bar
Front Back Legs
Sumo deadlift
Glutes, Inner thighs, Quads
Barbell
Front Back Push
Overhead press
Shoulders
Barbell
Front Back Push
Lateral raise
Shoulders
Dumbbells or cable
Front Back Pull
Pull-up
Upper back & lats
Bar
Front Back Pull
Lat pulldown
Upper back & lats
Cable machine
Front Back Pull
Barbell row
Upper back & lats, Traps
Barbell
Front Back Pull
Dumbbell row
Upper back & lats
Dumbbell, bench
Front Back Pull
Seated cable row
Upper back & lats, Traps
Cable machine
Front Back Pull
Chest-supported row
Upper back & lats, Traps
Incline bench, dumbbells
Front Back Pull
Face pull
Shoulders, Traps
Cable with rope
Front Back Full body
Farmer's carry
Forearms & grip, Traps
Dumbbells or kettlebells
General technique information only. If you have pain, an injury or a health condition, check with a doctor or physiotherapist before training.