Essomio™
EXERCISE GUIDES

Every movement, start to finish.

Each guide shows the start and end position of the movement with the working muscles highlighted — primary in red, assisting in amber — followed by plain step-by-step instructions.

chest

Barbell Bench Press, start position
Barbell Bench Press, end position

Barbell Bench Press

chest · barbell, flat bench, plates

Barbell Declined Bench Press, start position
Barbell Declined Bench Press, end position

Barbell Declined Bench Press

chest · barbell, decline bench, plates

Cable Crossover, start position
Cable Crossover, end position

Cable Crossover

chest · cable machine, single handle attachment

Chest Press Machine, start position
Chest Press Machine, end position

Chest Press Machine

chest · chest press machine

Dumbbell Bench Press, start position
Dumbbell Bench Press, end position

Dumbbell Bench Press

chest · dumbbells, flat bench

Dumbbell Declined Bench Press, start position
Dumbbell Declined Bench Press, end position

Dumbbell Declined Bench Press

chest · dumbbells, decline bench

Dumbbell Fly, start position
Dumbbell Fly, end position

Dumbbell Fly

chest · dumbbells, flat bench

Incline Barbell Bench Press, start position
Incline Barbell Bench Press, end position

Incline Barbell Bench Press

chest · barbell, incline bench, plates

Incline Dumbbell Bench Press, start position
Incline Dumbbell Bench Press, end position

Incline Dumbbell Bench Press

chest · dumbbells, incline bench

Incline Dumbbell Fly, start position
Incline Dumbbell Fly, end position

Incline Dumbbell Fly

chest · dumbbells, incline bench

Pec Deck, start position
Pec Deck, end position

Pec Deck

chest · pec deck

Push Ups, start position
Push Ups, end position

Push Ups

chest · mat

back

Barbell Bent Over Rows Supinated Grip, start position
Barbell Bent Over Rows Supinated Grip, end position

Barbell Bent Over Rows Supinated Grip

lats, upper back · barbell, plates

Barbell Deadlift, start position
Barbell Deadlift, end position

Barbell Deadlift

lower back, glutes, hamstrings · barbell, plates

Barbell Pullover, start position
Barbell Pullover, end position

Barbell Pullover

lats, chest · barbell, flat bench

Barbell Row, start position
Barbell Row, end position

Barbell Row

lats, upper back · barbell, plates

Barbell Shrug, start position
Barbell Shrug, end position

Barbell Shrug

traps · barbell, plates

Barbell Sumo Deadlift, start position
Barbell Sumo Deadlift, end position

Barbell Sumo Deadlift

lower back, glutes, hamstrings · barbell, plates

Behind-Neck Pulldown, start position
Behind-Neck Pulldown, end position

Behind-Neck Pulldown

lats, upper back · lat pulldown machine, lat bar attachment

Behind the Neck Pull Up, start position
Behind the Neck Pull Up, end position

Behind the Neck Pull Up

lats, upper back · pull up bar

Close-Grip Pulldown, start position
Close-Grip Pulldown, end position

Close-Grip Pulldown

lats, upper back · lat pulldown machine, double handle attachment

Dumbbell Bent-Over Row (Single Arm), start position
Dumbbell Bent-Over Row (Single Arm), end position

Dumbbell Bent-Over Row (Single Arm)

lats, upper back · dumbbells, flat bench

Dumbbell Bent Over Rows, start position
Dumbbell Bent Over Rows, end position

Dumbbell Bent Over Rows

lats, upper back · dumbbells

Dumbbell Deadlift, start position
Dumbbell Deadlift, end position

Dumbbell Deadlift

lower back, glutes, hamstrings · dumbbells

Dumbbell Pullover, start position
Dumbbell Pullover, end position

Dumbbell Pullover

lats, chest · dumbbells, flat bench

Dumbbell Shrugs, start position
Dumbbell Shrugs, end position

Dumbbell Shrugs

traps · dumbbells

Pull Up with a Supinated Grip, start position
Pull Up with a Supinated Grip, end position

Pull Up with a Supinated Grip

lats, upper back · pull up bar

Pull Up, start position
Pull Up, end position

Pull Up

lats, upper back · pull up bar

Reverse-Grip Pulldown, start position
Reverse-Grip Pulldown, end position

Reverse-Grip Pulldown

lats, upper back · lat pulldown machine, lat bar attachment

Rope Pulldown, start position
Rope Pulldown, end position

Rope Pulldown

lats, upper back · lat pulldown machine, rope attachment

Seated Cable Row, start position
Seated Cable Row, end position

Seated Cable Row

lats, upper back · row machine, double handle attachment

Straight Arm Lat Pulldown, start position
Straight Arm Lat Pulldown, end position

Straight Arm Lat Pulldown

lats, upper back · cable machine, straight bar attachment

T-Bar Rows, start position
T-Bar Rows, end position

T-Bar Rows

lats, upper back · t bar row machine, plates

Trap Bar Deadlift, start position
Trap Bar Deadlift, end position

Trap Bar Deadlift

lower back, glutes, hamstrings · trap bar, plates

Wide-Grip Pulldown, start position
Wide-Grip Pulldown, end position

Wide-Grip Pulldown

lats, upper back · lat pulldown machine, lat bar attachment

shoulders

Alternate Dumbbell Front Raise Neutral Grip, start position
Alternate Dumbbell Front Raise Neutral Grip, end position

Alternate Dumbbell Front Raise Neutral Grip

front delts · dumbbells

Barbell Front Raise, start position
Barbell Front Raise, end position

Barbell Front Raise

front delts · barbell, plates

Barbell Push Press, start position
Barbell Push Press, end position

Barbell Push Press

delts · barbell, squat rack, plates

Barbell Upright Row, start position
Barbell Upright Row, end position

Barbell Upright Row

delts, traps · barbell, plates

Bent-Over Lateral Raise, start position
Bent-Over Lateral Raise, end position

Bent-Over Lateral Raise

rear delts · dumbbells

Cable One-Arm Lateral Raise, start position
Cable One-Arm Lateral Raise, end position

Cable One-Arm Lateral Raise

delts · cable machine, single handle attachment

Dumbbell Front Raise, start position
Dumbbell Front Raise, end position

Dumbbell Front Raise

front delts · dumbbells

Dumbbell Lateral Raise, start position
Dumbbell Lateral Raise, end position

Dumbbell Lateral Raise

delts · dumbbells

Dumbbell Push Press, start position
Dumbbell Push Press, end position

Dumbbell Push Press

delts · dumbbells

Dumbbell Shoulder Press, start position
Dumbbell Shoulder Press, end position

Dumbbell Shoulder Press

delts · dumbbells, flat bench

High Cable Rear Delt Fly, start position
High Cable Rear Delt Fly, end position

High Cable Rear Delt Fly

rear delts · cable machine, single handle attachment

One-Arm Low-Pulley Front Raise Neutral Grip, start position
One-Arm Low-Pulley Front Raise Neutral Grip, end position

One-Arm Low-Pulley Front Raise Neutral Grip

front delts · cable machine, single handle attachment

Seated Barbell Shoulder Press, start position
Seated Barbell Shoulder Press, end position

Seated Barbell Shoulder Press

delts · barbell, flat bench, squat rack, plates

Seated Behind the Neck Barbell Shoulder Press, start position
Seated Behind the Neck Barbell Shoulder Press, end position

Seated Behind the Neck Barbell Shoulder Press

delts · barbell, flat bench, squat rack, plates

Single-Arm Cable Front Raise, start position
Single-Arm Cable Front Raise, end position

Single-Arm Cable Front Raise

front delts · cable machine, single handle attachment

Smith Machine Shoulder Press, start position
Smith Machine Shoulder Press, end position

Smith Machine Shoulder Press

delts · smith machine, flat bench

Standing Barbell Shoulder Press, start position
Standing Barbell Shoulder Press, end position

Standing Barbell Shoulder Press

delts · barbell, squat rack, plates

Standing Behind the Neck Barbell Shoulder Press, start position
Standing Behind the Neck Barbell Shoulder Press, end position

Standing Behind the Neck Barbell Shoulder Press

delts · barbell, squat rack, plates

Two-Handed Dumbbell Front Raise, start position
Two-Handed Dumbbell Front Raise, end position

Two-Handed Dumbbell Front Raise

front delts · dumbbells

biceps

Alternating Dumbbell Curl, start position
Alternating Dumbbell Curl, end position

Alternating Dumbbell Curl

biceps · dumbbells

Barbell Curl, start position
Barbell Curl, end position

Barbell Curl

biceps · barbell, plates

Dumbbell Concentration Curl, start position
Dumbbell Concentration Curl, end position

Dumbbell Concentration Curl

biceps · dumbbells, flat bench

EZ Barbell Curl, start position
EZ Barbell Curl, end position

EZ Barbell Curl

biceps · ez bar, plates

EZ Barbell Preacher Curl, start position
EZ Barbell Preacher Curl, end position

EZ Barbell Preacher Curl

biceps · ez bar, preacher bench, plates

Hammer Curl, start position
Hammer Curl, end position

Hammer Curl

biceps · dumbbells

Incline Dumbbell Curl, start position
Incline Dumbbell Curl, end position

Incline Dumbbell Curl

biceps · dumbbells, incline bench

Reverse Barbell Curl, start position
Reverse Barbell Curl, end position

Reverse Barbell Curl

biceps, forearms · barbell, plates

Rope Cable Curl, start position
Rope Cable Curl, end position

Rope Cable Curl

biceps · cable machine, rope attachment

Seated Barbell Wrist Curl, start position
Seated Barbell Wrist Curl, end position

Seated Barbell Wrist Curl

forearms · barbell, flat bench

Seated Barbell Wrist Extension, start position
Seated Barbell Wrist Extension, end position

Seated Barbell Wrist Extension

forearms · barbell, flat bench

Single-Arm Low Pulley Cable Curl, start position
Single-Arm Low Pulley Cable Curl, end position

Single-Arm Low Pulley Cable Curl

biceps · cable machine, single handle attachment

Standing High Pulley Cable Curl, start position
Standing High Pulley Cable Curl, end position

Standing High Pulley Cable Curl

biceps · cable machine, single handle attachment

Straight Bar Low Pulley Cable Curl, start position
Straight Bar Low Pulley Cable Curl, end position

Straight Bar Low Pulley Cable Curl

biceps · cable machine, straight bar attachment

triceps

Bench Dips, start position
Bench Dips, end position

Bench Dips

triceps, front delts · flat bench

Cable Rope Pushdown, start position
Cable Rope Pushdown, end position

Cable Rope Pushdown

triceps · cable machine, rope attachment

Close Grip Bench Press, start position
Close Grip Bench Press, end position

Close Grip Bench Press

triceps · barbell, flat bench, plates

Dumbbell Overhead Triceps Extension, start position
Dumbbell Overhead Triceps Extension, end position

Dumbbell Overhead Triceps Extension

triceps · dumbbells

Kickback, start position
Kickback, end position

Kickback

triceps · dumbbells, flat bench

Lying Dumbbell Triceps Extension, start position
Lying Dumbbell Triceps Extension, end position

Lying Dumbbell Triceps Extension

triceps · dumbbells, flat bench

Lying Triceps Extension, start position
Lying Triceps Extension, end position

Lying Triceps Extension

triceps · ez bar, flat bench, plates

Parallel Dip Bar, start position
Parallel Dip Bar, end position

Parallel Dip Bar

triceps, front delts, chest · dip bars

Reverse Grip Cable Triceps Extension with Barbell, start position
Reverse Grip Cable Triceps Extension with Barbell, end position

Reverse Grip Cable Triceps Extension with Barbell

triceps · cable machine, straight bar attachment

Seated Barbell French Press, start position
Seated Barbell French Press, end position

Seated Barbell French Press

triceps · barbell, flat bench

Single-Arm Cable Triceps Extension with Supinated Grip, start position
Single-Arm Cable Triceps Extension with Supinated Grip, end position

Single-Arm Cable Triceps Extension with Supinated Grip

triceps · cable machine, single handle attachment

Single-Arm Cable Triceps Extension, start position
Single-Arm Cable Triceps Extension, end position

Single-Arm Cable Triceps Extension

triceps · cable machine, single handle attachment

Triceps Pressdown, start position
Triceps Pressdown, end position

Triceps Pressdown

triceps · cable machine, straight bar attachment

abdominals

Bent Knee Reverse Crunch, start position
Bent Knee Reverse Crunch, end position

Bent Knee Reverse Crunch

abs · mat

Crunch Machine, start position
Crunch Machine, end position

Crunch Machine

abs · crunch machine

Crunch, start position
Crunch, end position

Crunch

abs · mat

Hanging Leg Raise, start position
Hanging Leg Raise, end position

Hanging Leg Raise

abs · pull up bar

Long Arm Crunch, start position
Long Arm Crunch, end position

Long Arm Crunch

abs · mat

Oblique Crunch, start position
Oblique Crunch, end position

Oblique Crunch

obliques · mat

Plank Get Ups, start position
Plank Get Ups, end position

Plank Get Ups

abs · mat

Plank, start position
Plank, end position

Plank

abs · mat

Rope Ab Pulldown, start position
Rope Ab Pulldown, end position

Rope Ab Pulldown

abs · cable machine, rope attachment, mat

legs

1.5 Rep Bodyweight Squats, start position
1.5 Rep Bodyweight Squats, end position

1.5 Rep Bodyweight Squats

quads, glutes · bodyweight

Band Seated Hip Abduction, start position
Band Seated Hip Abduction, end position

Band Seated Hip Abduction

abductors, glutes · mini band, flat bench

Banded Clams, start position
Banded Clams, end position

Banded Clams

abductors, glutes · mini band, mat

Banded Glute Bridge, start position
Banded Glute Bridge, end position

Banded Glute Bridge

glutes · mini band, mat

Barbell Bulgarian Split Squat, start position
Barbell Bulgarian Split Squat, end position

Barbell Bulgarian Split Squat

quads, glutes · barbell, flat bench, squat rack, plates

Barbell Hip Thrust, start position
Barbell Hip Thrust, end position

Barbell Hip Thrust

glutes · barbell, flat bench, squat pad, plates

Barbell Stiff-Leg Deadlift, start position
Barbell Stiff-Leg Deadlift, end position

Barbell Stiff-Leg Deadlift

hamstrings, glutes · barbell, plates

Bird Dog, start position
Bird Dog, end position

Bird Dog

core · mat

Bodyweight Bulgarian Split Squat, start position
Bodyweight Bulgarian Split Squat, end position

Bodyweight Bulgarian Split Squat

quads, glutes · flat bench

Bodyweight Frog Pump, start position
Bodyweight Frog Pump, end position

Bodyweight Frog Pump

glutes · mat

Bodyweight Glute Bridge, start position
Bodyweight Glute Bridge, end position

Bodyweight Glute Bridge

glutes · mat

Bodyweight Squat, start position
Bodyweight Squat, end position

Bodyweight Squat

quads, glutes · bodyweight

Burpees, start position
Burpees, end position

Burpees

chest, triceps, delts, abs, glutes, quads, hamstrings, calves · bodyweight

Donkey Kicks, start position
Donkey Kicks, end position

Donkey Kicks

glutes · mat

Duck Walk, start position
Duck Walk, end position

Duck Walk

quads, glutes · bodyweight

Dumbbell Goblet Squat, start position
Dumbbell Goblet Squat, end position

Dumbbell Goblet Squat

quads, hamstrings, glutes · dumbbells

Dumbbell Step Up, start position
Dumbbell Step Up, end position

Dumbbell Step Up

quads, glutes · dumbbells, box

Dumbbell Stiff-Leg Deadlift, start position
Dumbbell Stiff-Leg Deadlift, end position

Dumbbell Stiff-Leg Deadlift

hamstrings, glutes · dumbbells

Fire Hydrants, start position
Fire Hydrants, end position

Fire Hydrants

abductors, glutes · mat

Front Squat, start position
Front Squat, end position

Front Squat

quads, glutes · barbell, squat rack, plates

Glute Ham Raise, start position
Glute Ham Raise, end position

Glute Ham Raise

hamstrings, glutes · glute ham developer

Good Morning, start position
Good Morning, end position

Good Morning

hamstrings, glutes · barbell, squat rack, plates

Groiners, start position
Groiners, end position

Groiners

hip flexors, adductors · mat

Hack Squat, start position
Hack Squat, end position

Hack Squat

quads, glutes · hack squat machine

Jump Squat, start position
Jump Squat, end position

Jump Squat

quads, glutes · bodyweight

Kettlebell Sumo Deadlift, start position
Kettlebell Sumo Deadlift, end position

Kettlebell Sumo Deadlift

hamstrings, glutes · kettlebell

Kettlebell Swings, start position
Kettlebell Swings, end position

Kettlebell Swings

glutes, quads · kettlebell

Knee Tuck Jumps, start position
Knee Tuck Jumps, end position

Knee Tuck Jumps

quads, calves · bodyweight

Lateral Mini-Band Walk, start position
Lateral Mini-Band Walk, end position

Lateral Mini-Band Walk

abductors, glutes · mini band

Leg Extension, start position
Leg Extension, end position

Leg Extension

quads · leg extension machine

Leg Press, start position
Leg Press, end position

Leg Press

quads, glutes · leg press machine

Lunge, start position
Lunge, end position

Lunge

glutes, quads · dumbbells

Lying Leg Curl, start position
Lying Leg Curl, end position

Lying Leg Curl

hamstrings · leg curl machine

Medicine Ball Deadlift, start position
Medicine Ball Deadlift, end position

Medicine Ball Deadlift

hamstrings, glutes · medicine ball

Medicine Ball Squat, start position
Medicine Ball Squat, end position

Medicine Ball Squat

quads, glutes · medicine ball

Mini-Band Air Squat, start position
Mini-Band Air Squat, end position

Mini-Band Air Squat

quads, glutes · mini band

Seated Hip Abduction Machine, start position
Seated Hip Abduction Machine, end position

Seated Hip Abduction Machine

abductors · hip abduction machine

Seated Leg Curl, start position
Seated Leg Curl, end position

Seated Leg Curl

hamstrings · leg curl machine

Side Lying Hip Raise, start position
Side Lying Hip Raise, end position

Side Lying Hip Raise

glutes, core · mat

Side Lying Leg Raise, start position
Side Lying Leg Raise, end position

Side Lying Leg Raise

abductors, glutes · mat

Single Leg Bodyweight Deadlift, start position
Single Leg Bodyweight Deadlift, end position

Single Leg Bodyweight Deadlift

hamstrings, glutes · bodyweight

Single Leg Extension, start position
Single Leg Extension, end position

Single Leg Extension

quads · leg extension machine

Single Leg Glute Bridge, start position
Single Leg Glute Bridge, end position

Single Leg Glute Bridge

glutes · mat

Smith Machine Frog Pump, start position
Smith Machine Frog Pump, end position

Smith Machine Frog Pump

glutes · smith machine, squat pad, mat

Smith Machine Hip Thrust, start position
Smith Machine Hip Thrust, end position

Smith Machine Hip Thrust

glutes · smith machine, flat bench, squat pad

Squat Sit to Reach, start position
Squat Sit to Reach, end position

Squat Sit to Reach

hip flexors, adductors, quads, chest · bodyweight

Squat, start position
Squat, end position

Squat

quads, glutes · barbell, squat rack, plates

Standing Cable Abduction, start position
Standing Cable Abduction, end position

Standing Cable Abduction

abductors, glutes · cable machine, ankle strap

Standing Cable Kickback, start position
Standing Cable Kickback, end position

Standing Cable Kickback

glutes · cable machine, ankle strap

Standing Knee Raise, start position
Standing Knee Raise, end position

Standing Knee Raise

hip flexors, quads · mini band

Wall Sit, start position
Wall Sit, end position

Wall Sit

quads, glutes · wall

calves

Seated Calf Raise, start position
Seated Calf Raise, end position

Seated Calf Raise

calves · calf raise machine

Standing Calf Raise, start position
Standing Calf Raise, end position

Standing Calf Raise

calves · calf raise machine

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