Muscle Workout 3D

How to use the 3D muscle map

1. Turn the body. Drag to rotate it, pinch or scroll to zoom, or use Front, Back, Left and Right. Turn on Labels to see every muscle group named on the body.
2. Tap a muscle. It lights up and the panel tells you what it is, what it does and which exercises train it. Deep muscles such as the rotator cuff and rhomboids are shown by fading the muscles that cover them.
3. Open an exercise. The figure performs it with real equipment — barbell, dumbbells, cables, bench, pull-up bar — and the working muscles light up red and amber as they work.
4. Step through each position. Tap a numbered position to freeze the figure there, turn it round and compare with your own form. Slow the movement to half speed to see the path of every joint.
5. Build your workout. Add exercises as you browse, or let My workout build one from your goal, level, time and equipment. Run it set by set with a rest timer, print it as a workout card with pictures, or share it as a link.

Exercises for every muscle

The figure is divided into 24 muscle groups. Each has its own page with the anatomy and every exercise written out step by step.

Chest & shoulders

• Chest exercises — Push-up, Incline push-up, Barbell bench press
• Front shoulders exercises — Incline dumbbell press, Overhead press, Seated dumbbell shoulder press
• Side shoulders exercises — Dumbbell lateral raise, Band lateral raise, Cable lateral raise
• Rear shoulders exercises — Bent-over reverse fly, Face pull, Band pull-apart
• Serratus anterior exercises — Lying dumbbell punch, Push-up plus
• Rotator cuff exercises — Face pull, Band external rotation, Side-lying external rotation

Arms

• Biceps exercises — Dumbbell biceps curl, Barbell curl, Hammer curl
• Triceps exercises — Chest dip, Overhead triceps extension, Lying triceps extension (skull crusher)
• Forearms exercises — Hammer curl, Dumbbell wrist curl, Reverse wrist curl

Back

• Trapezius (upper) exercises — Upright row, Farmer's carry, Barbell shrug
• Upper back exercises — Band pull-apart, Bent-over barbell row, One-arm dumbbell row
• Lats exercises — Chin-up, Pull-up, Lat pulldown
• Lower back exercises — Deadlift, Good morning, Back extension
• Neck exercises — Lying neck curl, Lying neck extension

Core

• Abs exercises — Bird dog, Plank, Knee plank
• Obliques exercises — Side plank, Bicycle crunch, Russian twist

Hips & legs

• Glutes exercises — Romanian deadlift, Deadlift, Dumbbell Romanian deadlift
• Outer hips exercises — Fire hydrant, Clamshell, Side-lying leg raise
• Inner thighs exercises — Sumo squat, Side lunge, Copenhagen plank
• Quads exercises — Bodyweight squat, Box squat, Goblet squat
• Hamstrings exercises — Romanian deadlift, Deadlift, Good morning
• Hip flexors exercises — Hanging leg raise, Hanging knee raise, Lying leg raise
• Calves exercises — Standing calf raise, Single-leg calf raise, Seated calf raise
• Shins exercises — Tibialis raise, Heel walk

All 105 exercises, animated

Grouped by the muscle they work most. Each opens on the 3D figure above.

• Chest: Push-up, Incline push-up, Barbell bench press, Dumbbell bench press, Incline dumbbell press, Dumbbell fly, Cable crossover, Chest dip
• Front shoulders: Overhead press, Seated dumbbell shoulder press, Dumbbell front raise, Pike push-up
• Side shoulders: Dumbbell lateral raise, Band lateral raise, Cable lateral raise, Upright row
• Rear shoulders: Bent-over reverse fly, Face pull, Band pull-apart
• Biceps: Dumbbell biceps curl, Barbell curl, Hammer curl, Concentration curl, Incline dumbbell curl
• Triceps: Overhead triceps extension, Lying triceps extension (skull crusher), Cable triceps pushdown, Close-grip bench press, Diamond push-up, Bench dip
• Forearms: Dumbbell wrist curl, Reverse wrist curl, Farmer's carry, Dead hang
• Trapezius (upper): Barbell shrug, Dumbbell shrug
• Upper back: Bent-over barbell row, Seated cable row, Inverted row, Bent-over dumbbell row, Prone Y raise
• Lats: Chin-up, Pull-up, Lat pulldown, Straight-arm pulldown, Dumbbell pullover, One-arm dumbbell row
• Lower back: Back extension, Superman, Bird dog
• Abs: Plank, Knee plank, Crunch, Dead bug, Reverse crunch, Hanging leg raise, Mountain climber, Ab wheel rollout
• Obliques: Side plank, Bicycle crunch, Russian twist, Dumbbell side bend, Cable woodchopper
• Glutes: Deadlift, Glute bridge, Barbell hip thrust, Kettlebell swing, Donkey kick
• Outer hips: Fire hydrant, Clamshell, Side-lying leg raise, Banded lateral walk
• Inner thighs: Sumo squat, Side lunge, Copenhagen plank
• Quads: Bodyweight squat, Box squat, Goblet squat, Barbell back squat, Front squat, Forward lunge, Bulgarian split squat, Step-up, Leg extension, Leg press, Wall sit
• Hamstrings: Romanian deadlift, Good morning, Dumbbell Romanian deadlift, Lying leg curl, Nordic hamstring curl, Single-leg Romanian deadlift
• Hip flexors: Hanging knee raise, Lying leg raise
• Calves: Standing calf raise, Single-leg calf raise, Seated calf raise
• Shins: Tibialis raise, Heel walk
• Serratus anterior: Lying dumbbell punch, Push-up plus
• Rotator cuff: Band external rotation, Side-lying external rotation
• Neck: Lying neck curl, Lying neck extension

Sets, reps and rest

The workout builder and every exercise use these general starting points; adjust them to how you feel. The last two or three reps of a set should be hard but still clean.

How the figure works

The body is built in your browser from about 220 muscle strands laid over a simplified skeleton, each running from its real origin to its real insertion. When a joint bends, each strand stretches or shortens with it, and a shortening muscle grows thicker — so you can watch the biceps bunch up in a curl or the glutes stretch at the bottom of a squat. It is an illustration for learning and coaching, not a medical model: small and deep muscles are simplified.

Questions

General fitness information for healthy adults, not medical advice. More health tools: Blood Test Finder · Medicine Schedule Chart · Timer