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Build Your Perfect
Workout Routine

Track your workouts, discover 964 exercises, and achieve your fitness goals with Firmus.

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Exercises
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Everything You Need to Crush Your Goals

Powerful features designed to help you track, plan, and progress.

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Custom Routines

Build personalized workout plans tailored to your goals

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Pre-built Templates

Start with proven workout programs from experts

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Progress Tracking

Monitor your strength gains with intuitive charts

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Offline Access

Access your workouts anywhere, even without internet

Popular Exercises

Start with these proven exercises from our library

beginner

Dumbbell Close Grip Press

This is a strength exercise that works your triceps (the back of your arms), as well as your chest and shoulders. You perform it by holding two dumbbells close together and pushing them up to focus on your tricep muscles.

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beginner

Dumbbell Lying Alternate Extension

This exercise focuses on the muscles at the back of your arms, called the triceps. You lie on a bench and move one arm at a time holding a weight. It is important to move slowly and feel your muscles working.

intermediate

Cable Two Arm Tricep Kickback

This exercise uses a cable machine to work firmly on your tricep muscles. You must stand correctly and move carefully to use your triceps without moving your shoulders.

intermediate

Cable Standing Reverse Grip One Arm Overhead Tricep Extension

This exercise works your triceps muscles using a cable machine. You stand with your back to the machine and hold the handle with one hand, palm facing up. Then, you lift your arm high above your head to perform the movement.

intermediate

Cable High Pulley Overhead Tricep Extension

This exercise uses a cable machine to isolate and strengthen the triceps at the back of your upper arm. By pulling the cable over your head while keeping your elbows still, you focus specifically on building arm muscle.

intermediate

Cable Rope High Pulley Overhead Tricep Extension

This exercise uses a cable machine with a rope to strengthen your triceps muscles. You pull the rope over your head to work the back of your arms. Your shoulders also work to keep your body steady.