Click a muscle. See exactly what builds it.

Pick any of the 18 muscles on the body below and we’ll rank every piece of home gym gear that trains it — best match down to supporting, with exercises you can actually do. Then untick the gear you don’t own to find your gaps.

Explored 0 of 18

1 · Pick a muscle

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Tap a muscle Your gear covers it Not covered Best match Also works Supporting

Both figures are clickable. Tap any muscle to see what trains it — or hover a gear card further down and the muscles it hits light up here.

2 · What trains it

All 18 muscles at a glance

The same data as the map above, in plain text — skim it, or search this page. Every entry links to a real hands-on review on lafitness.reviews.

Pectorals (Chest)

Best trained by: Adjustable Dumbbells, Barbell + Plates, Bodyweight (no gear), Home Gym System. Also works: Smith Machine, Cable / Pulley Machine, Resistance Bands. The pushing muscle. It is also what most people mean when they say they want a "bigger chest". Try Dumbbell Bench Press, Push-Up (all angles), Dumbbell Fly, Incline Press, Cable Crossover. See it on the body map →

Front Delts

Best trained by: Adjustable Dumbbells, Home Gym System, Barbell + Plates. Also works: Bodyweight (no gear), Smith Machine, Cable / Pulley Machine, Resistance Bands. Works with the chest on every press. Easy to over-train, so it rarely needs its own day. Try Dumbbell Shoulder Press, Arnold Press, Front Raise, Pike Push-Up. See it on the body map →

Side Delts

Best trained by: Adjustable Dumbbells, Resistance Bands, Cable / Pulley Machine. Also works: Home Gym System. The one that actually makes shoulders look wide. Almost nobody trains it enough. Try Lateral Raise, Band Lateral Raise, Cable Lateral Raise, Upright Row. See it on the body map →

Rear Delts

Best trained by: Cable / Pulley Machine, Resistance Bands, Adjustable Dumbbells, Rowing Machine. Also works: Home Gym System, Barbell + Plates, Pull-Up Bar. The posture muscle. Weak rear delts are why your shoulders roll forward after a long desk day. Try Face Pull, Reverse Fly, Band Pull-Apart, Bent-Over Row. See it on the body map →

Biceps

Best trained by: Adjustable Dumbbells, Barbell + Plates, Cable / Pulley Machine, Pull-Up Bar. Also works: Resistance Bands, Rowing Machine, Home Gym System, Smith Machine. Small, fast to recover, and trains every time you pull. Two focused sets go a long way. Try Dumbbell Curl, Hammer Curl, Chin-Up, Barbell Curl, Cable Curl. See it on the body map →

Triceps

Best trained by: Adjustable Dumbbells, Bodyweight (no gear), Cable / Pulley Machine, Home Gym System. Also works: Resistance Bands, Barbell + Plates, Smith Machine, Pull-Up Bar. Two-thirds of your upper arm. If your arms look small, this is usually the missing piece. Try Overhead Extension, Bench Dip, Close-Grip Push-Up, Cable Pushdown, Kickback. See it on the body map →

Forearms & Grip

Best trained by: Adjustable Dumbbells, Barbell + Plates, Pull-Up Bar, Rowing Machine. Also works: Kettlebell, Resistance Bands, Cable / Pulley Machine. Grip is the hidden limiter — it fails first on rows, carries and pull-ups. Try Farmer’s Carry, Wrist Curl, Towel Hang, Barbell Hold. See it on the body map →

Abs

Best trained by: Bodyweight (no gear), Cable / Pulley Machine, Adjustable Dumbbells, Kettlebell. Also works: Rowing Machine, Pull-Up Bar, Vertical Climber, Resistance Bands, Home Gym System. Not just for looking good: it is the brace that protects your back on every heavy lift. Try Plank, Hanging Knee Raise, Cable Crunch, Kettlebell Dead Bug, Hollow Hold. See it on the body map →

Obliques

Best trained by: Bodyweight (no gear), Cable / Pulley Machine, Adjustable Dumbbells, Kettlebell. Also works: Resistance Bands, Rowing Machine, Home Gym System. Resists twist and side-bend. The difference between a strong core and a six-pack you cannot use. Try Side Plank, Russian Twist, Cable Woodchop, Suitcase Carry. See it on the body map →

Erectors (Lower Back)

Best trained by: Barbell + Plates, Kettlebell, Bodyweight (no gear), Rowing Machine. Also works: Adjustable Dumbbells, Cable / Pulley Machine, Home Gym System, Smith Machine. The long muscles either side of your spine. They hold your posture all day and love hinges. Try Barbell Deadlift, Kettlebell Swing, Back Extension, Superman, Bird Dog. See it on the body map →

Traps

Best trained by: Barbell + Plates, Adjustable Dumbbells, Kettlebell, Rowing Machine. Also works: Pull-Up Bar, Cable / Pulley Machine, Home Gym System, Resistance Bands. Shrugs, carries and deadlifts all land here. Thick traps change how your whole upper back reads. Try Dumbbell Shrug, Barbell Shrug, Rack Pull, Upright Row. See it on the body map →

Lats

Best trained by: Pull-Up Bar, Cable / Pulley Machine, Rowing Machine, Adjustable Dumbbells. Also works: Barbell + Plates, Home Gym System, Resistance Bands. The V-taper. They also do most of the pulling on a rower, so cardio quietly builds them too. Try Pull-Up, Lat Pulldown, Dumbbell Row, Seated Cable Row, Straight-Arm Pulldown. See it on the body map →

Glutes

Best trained by: Barbell + Plates, Adjustable Dumbbells, Kettlebell, Bodyweight (no gear). Also works: Leg Press, Home Gym System, Resistance Bands, Vertical Climber, Treadmill. The strongest muscle you own and the one most home cardio neglects almost entirely. Try Hip Thrust, Romanian Deadlift, Bulgarian Split Squat, Kettlebell Swing, Step-Up. See it on the body map →

Quads

Best trained by: Barbell + Plates, Smith Machine, Leg Press, Bodyweight (no gear). Also works: Home Gym System, Adjustable Dumbbells, Elliptical, Exercise Bike, Vertical Climber, Treadmill. Your main leg drive. Every cardio machine on this site hits them — that is why legs respond fast. Try Goblet Squat, Leg Press, Walking Lunge, Bulgarian Split Squat, Step-Up. See it on the body map →

Adductors (Inner Thigh)

Best trained by: Cable / Pulley Machine, Resistance Bands, Adjustable Dumbbells, Leg Press. Also works: Bodyweight (no gear), Home Gym System. Inner thigh gets ignored, then complains the first time you sprint or do a lateral lunge. Try Sumo Squat, Cable Adduction, Lateral Lunge, Copenhagen Plank. See it on the body map →

Hamstrings

Best trained by: Barbell + Plates, Adjustable Dumbbells, Kettlebell, Leg Press. Also works: Bodyweight (no gear), Cable / Pulley Machine, Resistance Bands, Elliptical, Rowing Machine. Weak hamstrings are the single most common cause of pulled-up-on-Saturday injuries. Try Romanian Deadlift, Single-Leg RDL, Leg Curl, Good Morning, Nordic Curl. See it on the body map →

Calves

Best trained by: Bodyweight (no gear), Adjustable Dumbbells, Barbell + Plates, Smith Machine. Also works: Leg Press, Home Gym System, Elliptical, Treadmill, Vertical Climber. Train them standing and bent-knee — the two positions hit different parts. Try Single-Leg Calf Raise, Standing Calf Raise, Seated Calf Raise, Incline Walk. See it on the body map →

Tibialis Anterior

Best trained by: Bodyweight (no gear), Resistance Bands. Also works: Adjustable Dumbbells, Elliptical, Treadmill. The shin muscle nobody trains, until shin splints stop their running block. Try Tibialis Raise, Wall Lean, Heel Walk, Band Dorsiflexion. See it on the body map →

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Built from the same muscle model we use in our exercise → muscle tool and our HYROX station guides.