Exercises 98
The bench press is a compound exercise that strengthens the chest, shoulders, and triceps. It builds upper body strength, enhances muscle mass, and improves pressing power.
Upper bodypectoralis major, triceps, deltoidsIntermediateBarbellBenchThis exercise isolates the upper chest, shoulders, and triceps, making it ideal for developing strength and muscle mass in the upper body.
Chestupper pectoralis major, anterior deltoids, triceps brachiiIntermediateDumbbellsIncline BenchThis exercise strengthens the shoulders and triceps by pressing dumbbells overhead in a stable, seated position. Ideal for improving upper body strength and stability.
Shouldersdeltoids, triceps brachiiIntermediateDumbbellsBenchPush-ups are a versatile bodyweight exercise that builds strength in the chest, shoulders, and triceps while improving core stability. Ideal for beginners and advanced fitness enthusiasts alike.
Chestpectoralis major, shoulders, tricepsBeginnerBodyweightIncline barbell rows focus on the traps, rhomboids, and rear delts, helping to build strength and size in the upper back. This variation offers greater isolation and range of motion.
Backtrapezius, rhomboids, rear deltoidsIntermediateBarbellIncline BenchThe incline bench press targets the upper chest, shoulders, and triceps, enhancing strength and muscle development in the upper body. Perfect for a fuller chest appearance and increased pushing power.
Chestpectoralis major (upper), anterior deltoids, triceps brachiiIntermediateBarbellIncline BenchChest fly is a focused isolation exercise targeting the pectoralis major. It enhances chest definition, strength, and posture while improving range of motion.
ChestPectoralis MajorIntermediateDumbbellsBenchThe dumbbell fly is a focused isolation exercise that targets the pectoralis major, improving chest definition, size, and strength.
ChestPectoralis MajorIntermediateDumbbellsBenchCable crossover is an isolation exercise that provides constant tension on the pectoralis major, improving chest definition and symmetry.
ChestPectoralis MajorIntermediateCable MachineDips are a compound exercise that emphasizes the lower chest and triceps, improving strength and hypertrophy in the upper body.
ChestPectoralis Major (Lower)IntermediateParallel BarsThe pec deck machine is a beginner-friendly exercise for isolating the pectoralis major, helping to build chest strength and definition.
ChestPectoralis MajorBeginnerIntermediatePec Deck MachineThe decline bench press is a compound exercise that emphasizes the lower chest, improving strength and size in the pectoral muscles.
ChestPectoralis Major (Lower)IntermediateBarbellDecline BenchThe close-grip bench press is a compound exercise that focuses on the triceps and chest, ideal for building upper body strength and muscle mass.
Triceps Brachii, Pectoralis MajorIntermediateBarbellBenchThe deadlift is a full-body compound exercise that strengthens the back, glutes, and hamstrings, making it a cornerstone of strength training.
Hamstrings, Gluteus Maximus, Erector SpinaeIntermediateAdvancedBarbellThe Romanian deadlift is a compound exercise targeting the hamstrings and glutes, ideal for building lower body strength and improving flexibility.
Hamstrings, Gluteus Maximus, Erector SpinaeIntermediateBarbellThe bicep curl is a classic isolation exercise that builds arm strength and muscle definition.
Upper bodyBicepsBeginnerDumbbellsThe barbell curl is a classic isolation exercise for building biceps strength and size.
Upper armBiceps, Biceps brachiiBeginnerBarbellHammer curls target the biceps, brachialis, and forearms using a neutral grip. This isolated exercise is excellent for arm strength and definition.
Upper armbiceps, brachialis, forearmsBeginnerDumbbellsSkull crushers are perfect for building triceps size and strength, especially the long head.
Upper armTriceps BrachiiIntermediateBarbellEZ BarDumbbellsThe concentration curl is an isolated exercise that targets the biceps, ensuring maximum muscle engagement by eliminating momentum.
Upper armBiceps, Biceps brachiiIntermediateDumbbellsThe overhead tricep extension is an excellent isolation exercise for targeting the triceps, helping build strength and muscle definition.
Upper armTriceps brachiiBeginnerIntermediateDumbbellsWrist curls are a great isolation exercise for building forearm strength and improving grip endurance.
Lower armFlexor Carpi Radialis, Palmaris LongusBeginnerDumbbellsBarbellReverse wrist curls are ideal for building forearm strength and enhancing grip balance by focusing on the extensors.
Lower armExtensor Carpi RadialisBeginnerDumbbellsBarbellStanding hammer curls are an effective way to build arm strength and size by engaging both the biceps and the brachioradialis.
ArmsBiceps, Biceps brachii, BrachioradialisBeginnerIntermediateDumbbellsGrip strengtheners are excellent for building hand and forearm strength, improving grip endurance, and aiding in various sports and strength activities.
Lower armFlexor Digitorum Profundus, Flexor Digitorum SuperficialisBeginnerIntermediateAdvancedGrip StrengthenerThe farmer's walk is a simple yet effective exercise for enhancing grip strength, building forearm muscles, and improving overall endurance.
Lower armForearm Flexors, Forearm ExtensorsBeginnerIntermediateAdvancedDumbbellsKettlebellsBarbellsZottman curls are an effective exercise for building arm strength and size by combining traditional and reverse curls into one powerful movement.
Biceps, Biceps brachii, Brachioradialis, Flexor Carpi RadialisIntermediateDumbbellsThe wrist roller is a great tool for building forearm strength, endurance, and improving grip by targeting both flexor and extensor muscles.
Lower armForearm Flexors, Forearm ExtensorsIntermediateWrist RollerReverse curls are a great way to build forearm strength, improve grip, and enhance the brachioradialis muscle.
Lower armBrachioradialisBeginnerIntermediateBarbellDumbbellsReverse Grip Barbell Bicep Curls
Reverse grip barbell bicep curls are ideal for building forearm strength, improving grip, and enhancing the brachialis muscle.
ArmsBrachialis, Forearm ExtensorsIntermediateBarbellThe standard pull-up is a powerful compound exercise for building upper-body strength and improving endurance, focusing on the lats, biceps, and forearms.
Upper bodyLatissimus Dorsi, Biceps BrachiiIntermediateBodyweightPull-up barPull-ups are one of the best compound exercises for building upper-body strength and muscle mass, targeting the lats, biceps, and shoulders.
Upper bodyLatissimus Dorsi, Biceps, Biceps brachii, ShouldersIntermediateAdvancedBodyweightPull-up barChin-ups are a great compound exercise for building upper-body strength, focusing on the biceps and latissimus dorsi.
Upper bodyBiceps, Biceps brachii, Latissimus dorsiIntermediatePull-up barWide-grip pull-ups are great for increasing upper-body strength and width by placing greater emphasis on the latissimus dorsi.
Upper bodyLatissimus DorsiIntermediateAdvancedPull-up barNeutral-grip pull-ups are a great compound exercise for building upper-body strength while reducing strain on the shoulders.
Upper bodyLatissimus Dorsi, Biceps BrachiiIntermediatePull-up Bar with Neutral GripsCommando pull-ups are an advanced compound exercise that targets the lats and core while adding a rotational challenge.
Upper bodyLatissimus Dorsi, CoreAdvancedPull-up barCable bicep curls are great for maintaining constant tension on the biceps, leading to effective muscle growth and hypertrophy.
Upper armBiceps, Biceps brachiiBeginnerIntermediateCable MachinePreacher curls are great for isolating the biceps, ensuring strict form and effective hypertrophy.
Upper armBiceps, Biceps brachiiIntermediatePreacher benchBarbellDumbbellsPreacher curls are great for isolating the biceps, ensuring strict form and effective hypertrophy.
Upper armBiceps, Biceps brachiiIntermediatePreacher benchBarbellDumbbellsA fundamental exercise for building shoulder strength and size, also engaging the triceps.
Upper bodyDeltoidsIntermediateDumbbellsBarbellLateral raises are great for isolating the lateral deltoids, helping to build broader, more defined shoulders.
ShouldersLateral DeltoidBeginnerIntermediateDumbbellsBent-over lateral raises are a great exercise for building the rear deltoids and upper back, improving posture and shoulder stability.
ShouldersRear DeltoidsIntermediateDumbbellsTargets the anterior deltoids, also engaging the serratus anterior and upper chest, making it ideal for shoulder development.
ShouldersAnterior DeltoidBeginnerIntermediateDumbbellsBarbellFocuses on the posterior deltoids and upper back, improving shoulder balance and posture.
ShouldersPosterior DeltoidIntermediateDumbbellsCable MachineCombines a shoulder press with rotation, targeting all parts of the deltoids comprehensively.
ShouldersAnterior Deltoid, Medial Deltoid, Posterior DeltoidIntermediateDumbbellsTargets the deltoids and trapezius muscles, enhancing shoulder and upper back strength.
ShouldersMedial Deltoid, TrapeziusIntermediateBarbellDumbbellsPrimarily targets the trapezius muscles, with benefits for the upper back and posture.
ShouldersTrapeziusBeginnerIntermediateDumbbellsBarbellFocuses on the trapezius muscles by elevating the shoulders, improving upper back strength and posture.
TrapeziusBeginnerIntermediateBarbellTargets the posterior deltoids and the muscles of the upper back, emphasizing shoulder health and posture.
ShouldersPosterior Deltoid, TrapeziusIntermediateCable MachineA go-to move for a V-shaped back, the lat pull-down works your lats and upper back for strength and muscle growth.
Upper bodyLatissimus DorsiBeginnerIntermediateCable MachineA bodyweight staple for building strong triceps and upper body.
Upper armTriceps brachiiIntermediateBodyweightDip BarsA great isolation exercise for strengthening and defining the triceps using a cable machine.
ArmsTriceps BrachiiBeginnerIntermediateCable MachineRopeBar AttachmentA classic isolation exercise for triceps that helps build arm strength and definition.
Upper armTriceps brachiiBeginnerCable MachineA classic isometric core exercise that builds endurance and strengthens the entire abdominal region.
Abdominals, Rectus Abdominis, Obliques, Transverse AbdominisBeginnerNo equipmentA classic isolation exercise targeting the rectus abdominis, great for building core strength and endurance.
Rectus AbdominisBeginnerBodyweightMatA highly effective rotational exercise that targets the obliques, enhancing core strength and stability.
ObliquesIntermediateBodyweightMedicine BallDumbbellsAn advanced core exercise that targets the lower abdominals and improves core strength and control.
Rectus Abdominis, Hip FlexorsIntermediateAdvancedPull-up barA foundational core exercise that improves stability, coordination, and control.
Rectus Abdominis, Obliques, Transverse AbdominisBeginnerBodyweightMatA dynamic exercise that works both the rectus abdominis and obliques through a combination of twisting and pedaling motions.
Rectus Abdominis, ObliquesBeginnerIntermediateBodyweightMatHanging Knee Raises with Twist
An advanced exercise for strengthening the lower abs and obliques, enhancing core stability and rotational power.
Obliques, Rectus AbdominisIntermediateAdvancedPull-up barA great isolation exercise for building upper abdominal strength and endurance.
Rectus AbdominisBeginnerIntermediateBodyweightMatAn excellent isometric exercise for building core endurance, targeting the obliques and improving side-to-side stability.
Obliques, Rectus Abdominis, Transverse AbdominisBeginnerIntermediateBodyweightMatAn excellent isolation exercise to strengthen and grow the calf muscles, improving ankle stability and overall leg strength.
Lower legGastrocnemius, SoleusBeginnerBodyweightDumbbellsCalf Raise MachineAn effective isolation exercise targeting the soleus muscle, ideal for calf development and lower leg strength.
Lower legSoleusBeginnerSeated Calf Raise MachineA highly effective exercise for isolating and strengthening the calf muscles using the leg press machine.
Lower legGastrocnemius, SoleusIntermediateLeg Press MachineA great unilateral exercise to improve calf strength, balance, and muscle symmetry.
Lower legGastrocnemius, SoleusIntermediateBodyweightDumbbellsA great exercise for building calf strength and size using a barbell for added resistance.
Lower legGastrocnemiusIntermediateBarbellA high-intensity plyometric exercise designed to develop explosive power in the lower body.
Gastrocnemius, Soleus, Quadriceps, HamstringsAdvancedDumbbellsA staple compound exercise that targets multiple muscle groups in the lower body, promoting overall strength and hypertrophy.
Quadriceps, Glutes, HamstringsBeginnerIntermediateAdvancedBarbellDumbbellsBodyweightA versatile compound exercise ideal for targeting the major muscle groups in the lower body with reduced stress on the lower back.
Quadriceps, Glutes, HamstringsBeginnerIntermediateAdvancedLeg Press MachineA versatile compound exercise that strengthens the quads, hamstrings, and glutes while improving stability and coordination.
Upper legQuadriceps, Hamstrings, Gluteus MaximusBeginnerIntermediateAdvancedBodyweightDumbbellsBarbellA highly effective exercise for building back strength and size, focusing on the lats, rhomboids, and traps.
BackLatissimus Dorsi, Rhomboids, TrapeziusIntermediateBarbellDumbbellsAn effective exercise for building thickness in the mid-back and improving posture and strength.
BackRhomboids, Latissimus DorsiBeginnerIntermediateCable MachineA challenging variation of crunches performed on a bench, ideal for enhancing core strength and definition.
Rectus Abdominis, ObliquesBeginnerIntermediateBenchA machine-based crunch exercise that isolates the abs effectively, offering consistent resistance and reducing neck and back strain.
Rectus AbdominisBeginnerIntermediateCrunch MachineA great exercise for isolating the lower abs and improving core strength.
Rectus Abdominis (lower part)BeginnerIntermediateMatA great core exercise for building strength and definition in the rectus abdominis.
Rectus AbdominisBeginnerIntermediateCable MachineRope AttachmentAn essential exercise for developing back strength and thickness, targeting the middle and upper back.
BackLatissimus Dorsi, Rhomboids, TrapeziusIntermediateT-Bar MachineBarbellIsolates one side of the back at a time, focusing on the lats and increasing unilateral strength.
BackLatissimus DorsiBeginnerIntermediateDumbbellBenchAlso known as hyperextension, this exercise strengthens the lower back muscles, particularly the erector spinae, using a hyperextension bench.
BackErector SpinaeBeginnerIntermediateHyperextension BenchAn isolation exercise focusing on quadriceps strengthening without significant hamstring engagement.
Upper legQuadricepsBeginnerIntermediateLeg extension machineIsolates the hamstrings, useful for building muscle balance between the front and back of the leg.
Upper legHamstringsBeginnerIntermediateLeg curl machineLeg curls are great for isolating your hamstrings, helping with strength, stability, and aesthetics in the back of your legs.
LegsHamstringsBeginnerIntermediateLeg curl machineA simple and effective exercise for strengthening glutes and hamstrings, improving hip mobility and stability.
Upper legGluteus Maximus, HamstringsBeginnerBodyweightBarbellA great exercise for unilateral leg strength, improving balance and working the glutes, quads, and hamstrings.
Upper legQuadriceps, Hamstrings, Gluteus MaximusIntermediateBodyweightDumbbellsA front-loaded squat that focuses on building quads, glutes, and core strength, while also improving posture.
Lower bodyQuadriceps, Glutes, CoreIntermediateBarbellGood mornings are excellent for strengthening the posterior chain, improving flexibility, and building core stability.
Hamstrings, Gluteus Maximus, Erector SpinaeIntermediateBarbellSeated lateral raises help isolate the lateral deltoids, enhancing shoulder width and definition.
ShouldersLateral DeltoidBeginnerDumbbellsRope tricep extensions help isolate the triceps, enhancing arm strength and size.
ArmsTricepsBeginnerCable MachineRear lateral raises are ideal for isolating the posterior deltoids, improving shoulder stability, and enhancing posture.
ShouldersPosterior DeltoidBeginnerDumbbellsStalled squats are excellent for building muscle endurance and strength in the quadriceps and glutes.
Lower bodyQuadriceps, GlutesIntermediateBodyweightSkater squats are excellent for improving unilateral strength, balance, and coordination.
Lower bodyQuadriceps, GlutesIntermediateBodyweightWall sits are great for building endurance and strengthening the quadriceps without requiring any equipment.
Lower bodyQuadricepsBeginnerBodyweightHollow holds are great for building core strength and enhancing overall stability.
AbdominalsIntermediateBodyweightHalos are excellent for enhancing shoulder mobility and building upper body strength.
Upper bodyDeltoids, Triceps, Upper BackIntermediateKettlebellsStep-out lunges help to strengthen the glutes and thighs, while enhancing lower body flexibility.
Lower bodyGlutes, QuadricepsIntermediateBodyweightStep-back lunges are great for targeting the quadriceps and glutes while improving balance and lower body strength.
Lower bodyQuadriceps, Glutes, HamstringsBeginnerBodyweightStep-forward lunges are perfect for strengthening and toning the glutes and quads.
Lower bodyQuadriceps, GlutesBeginnerBodyweight