Not sure which exercises target a particular part of your body? Select one or more muscles on the interactive body map below and we will show you exercises designed to work those areas.
Tap a muscle name or select it directly on the body. You can switch between the male and female illustrations, view muscles at the front or back of the body and select several areas to explore exercises for a wider workout.
Choose the muscles you want to train to get started.
Find the Right Exercises for Each Muscle
Most exercises work more than one area of the body. A bench press, for example, primarily targets the chest but also recruits the triceps and the front of the shoulders. Squats predominantly work the legs and glutes, while also requiring the core and other supporting muscles to keep the movement stable.
The RMF interactive muscle map helps you explore these relationships. You can select an individual muscle when you want to concentrate on a particular area or choose several muscles to find exercises suitable for a broader workout.
The results are intended to give you ideas rather than prescribe a complete training programme. The right exercises will depend on your experience, mobility, available equipment and personal goals.
How to Use the Interactive Muscle Map
Select a muscle by tapping its name or the corresponding area on the body. Your chosen muscle will be highlighted, making it easy to see which parts of the body you have selected.
You can choose more than one muscle before generating your results. This is useful when planning common combinations such as chest and triceps, back and biceps, or hamstrings and glutes.
Use the controls around the map to:
- Switch between the male and female body illustrations
- View muscles at the front and back of the body
- Select or deselect individual muscles
- Clear your selections and start again
- Find exercises for all the muscles you have chosen
Once you are happy with your selection, press Find Exercises for Selected Muscles to see the available exercises.
Which Muscles Should You Train Together?
There is no single combination that suits everybody. Some people organise their training around individual body parts, while others use upper-body and lower-body sessions, full-body workouts or a push, pull and legs routine.
Common combinations include:
- Chest and triceps: Many pressing exercises involve both muscle groups.
- Back and biceps: Pulling movements often train the back and biceps together.
- Quadriceps, hamstrings and glutes: These areas are commonly combined in a lower-body session.
- Shoulders and arms: A popular option for people who want a dedicated upper-body session.
- Full body: Suitable for people who train fewer times each week or prefer to work several major muscle groups in each session.
- Selecting several muscles on the map allows you to compare the available exercises and begin putting together a more balanced session.
Browse Exercises by Muscle
You can use the map to explore major muscle groups including the chest, shoulders, biceps, triceps, forearms, abdominals, back, glutes, quadriceps, hamstrings and calves.
The tool also covers smaller or less familiar muscles that can be overlooked when planning a workout. Learning where these muscles are and which exercises involve them can help you understand movement more clearly and avoid concentrating exclusively on the most visible areas of the body.
| Chest, shoulders and back | Arms and forearms | Core, hips and glutes | Legs and calves |
|---|---|---|---|
| Chest – Pectoralis Major | Biceps | Abdominals | Quadriceps |
| Shoulders – Deltoids | Triceps | External Obliques | Hamstrings |
| Trapezius | Brachioradialis | Hip Abductors | Sartorius |
| Latissimus Dorsi | Finger Extensors | Gluteus Medius | Gastrocnemius |
| Serratus Anterior | Finger Flexors | Gluteus Maximus | Soleus |
| Infraspinatus | Tibialis Anterior | ||
| Teres Major |
Need Help Planning Your Workout?
Choosing exercises is only one part of creating an effective routine. You will also need to consider your training experience, the number of sessions you can complete each week, the equipment available to you and how much recovery you need between workouts.
If you are unsure which muscles to train together or want feedback on your exercise choices, ask a question in the Real Muscle Forum training section. Tell the community about your goals, experience and available equipment so members can offer more relevant suggestions.
Important Information
The exercise finder provides general fitness information and is not a substitute for individual advice from a qualified professional. Exercise technique, training load and suitability will vary between individuals. If you have an injury, medical condition or concerns about starting a new exercise programme, seek appropriate professional guidance before training.