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Exercises 69
Muscles:
Strength Exercises 69
- Chest
Bench Press
A powerful exercise to build chest, shoulder, and tricep strength.
Chest•Triceps•Delts - Shoulders
Seated Dumbbell Press
Press dumbbells overhead to build shoulder and tricep strength.
Delts•Triceps - Chest
Push-Ups
Perform a bodyweight exercise to strengthen the chest, shoulders, and triceps.
Chest•Shoulders•Triceps - Back
Incline Barbell Rows
Perform incline barbell rows to target the upper back and traps.
Traps•Upper Back•Rear Delts - Chest
Incline Bench Press
Press a barbell on an incline bench to target the upper chest.
Upper Chest•Front Delts•Triceps - Chest
Dips
Use parallel bars to target your lower chest and triceps.
Chest•Lower Chest - Chest
Decline Bench Press
Press weight on a decline bench to target the lower chest.
Chest•Lower Chest - Chest
Close-Grip Bench Press
Press the barbell with a narrow grip to target the triceps and chest.
Triceps•Chest 
BackDeadlift
Build full-body strength and improve your posture.
Hamstrings- Legs
Romanian Deadlift
Lower the barbell while keeping your legs straighter than in a conventional deadlift.
Hamstrings•Glutes•Lower Back - Arms
Barbell Curl
Lift a barbell by curling your arms to work the biceps.
Biceps - Arms
Skull Crushers
Hit your triceps hard with this isolation move.
Triceps - Arms
Overhead Tricep Extension
Stretch and strengthen your triceps with this overhead move.
Triceps - Arms
Standing Hammer Curls
Strengthen your biceps and forearms with this classic move.
Biceps•Forearms•Brachioradialis - Arms
Grip Strengthener
Strengthen your grip with focused hand gripper exercises.
Forearms•Finger Flexors - Arms
Farmer's Walk
Carry heavy weights over a distance to build strength and endurance.
Forearms - Arms
Zottman Curl
Combine regular and reverse curls for biceps and forearm gains.
Biceps - Arms
Reverse Curl
Strengthen your forearms and biceps with a reverse grip.
Brachioradialis - Arms
Reverse Grip Barbell Bicep Curls
Strengthen your forearms and biceps with a reverse grip curl.
Brachialis•Forearm Extensors - Back
Standard Pull-Up
A classic upper-body exercise targeting the back, biceps, and forearms.
Lats•Biceps - Back
Pull Up
Build upper-body strength with this classic bodyweight exercise.
Lats•Biceps•Shoulders - Back
Chin-Up
A powerful upper-body exercise focusing on biceps and back.
Biceps•Lats - Back
Wide-Grip Pull-Up
Target your lats more intensely with this wide-grip pull-up.
Lats - Back
Neutral-Grip Pull-Up
Reduce shoulder strain while building strength with neutral-grip pull-ups.
Lats•Biceps - Back
Commando Pull-Up
An advanced variation targeting lats and core with a side-to-side motion.
Lats•Core - Shoulders
Shoulder Press
Build strong shoulders and triceps with this compound move.
Delts - Shoulders
Arnold Press
A shoulder press with a twist—literally!
Front Delts•Side Delts•Rear Delts - Shoulders
Upright Row
Lift the barbell towards your chin to target shoulders and traps.
Side Delts•Traps - Shoulders
Shrugs
Strengthen your traps with simple shoulder shrugs.
Traps - Back
Barbell Shrugs
Strengthen your traps by performing barbell shrugs.
Traps•Upper Back - Arms
Tricep Dip
Lower and raise your body using parallel bars to hit your triceps and upper body.
Triceps - Arms
Tricep Pushdown
Push down the cable to isolate your triceps and build arm definition.
Triceps - Arms
Cable Tricep Pushdown
Isolate your triceps with this classic cable pushdown using a rope or bar attachment.
Triceps - Core
Plank
Hold this static position to fire up your core and build endurance.
Abs•Obliques•Deep core - Core
Hanging Leg Raise
A challenging move to strengthen your lower abs and build core stability.
Abs•Front Hips - Core
Hanging Knee Raises with Twist
A tough core move that hits your lower abs and obliques through a twist.
Obliques•Abs - Core
Side Plank
A powerful static move to build oblique strength and improve core stability.
Obliques•Abs•Deep core - Legs
Calf Raise
A simple yet effective move to build strength and size in your calves.
Calves - Legs
Leg Press Calf Raise
A great variation to target the calf muscles with added resistance using the leg press machine.
Calves•Soleus - Legs
Single-Leg Calf Raise
A challenging move that targets each calf independently for balanced development.
Calves•Soleus - Legs
Standing Barbell Calf Raise
A compound move for strengthening the calves with added resistance.
Calves - Legs
Dumbbell Jump Squat
An explosive lower body move that builds power and endurance.
Calves•Quads•Hamstrings - Legs
Squat
A versatile lower body exercise that builds strength and stability.
Quads•Glutes•Hamstrings - Legs
Leg Press
A safe and effective lower body exercise using a machine to build strength and muscle mass.
Quads•Glutes•Hamstrings - Legs
Lunges
A dynamic lower body exercise to build strength, balance, and flexibility.
Quads•Hamstrings•Glutes - Back
Bent-Over Row
A compound exercise that targets multiple back muscles.
Lats•Rhomboids•Traps - Core
Reverse Crunches
A simple yet effective core exercise targeting the lower abs.
Abs - Core
Cable Crunches
An isolation exercise that builds core strength using a cable machine.
Abs - Back
T-Bar Row
A compound exercise for building a strong, thick back using a T-bar machine or barbell.
Lats•Upper Back•Traps - Back
Single-Arm Dumbbell Row
A great exercise for building unilateral strength and isolating one side of the back.
Lats - Back
Back Extension
Strengthen your lower back and improve your posture.
Lower Back - Legs
Leg Curl
Sit or lie on the leg curl machine, and lift your legs up towards your butt, focusing on squeezing your hamstrings.
Hamstrings - Legs
Glute Bridge
Strengthen your glutes and improve your core stability.
Glutes - Legs
Bulgarian Split Squat
A challenging single-leg exercise to build strength, balance, and stability in your legs and glutes.
Quads•Hamstrings•Glutes - Legs
Front Squat
A great lower-body exercise that targets your quads and core while improving posture and flexibility.
Quads•Glutes•Core - Legs
Good Mornings
A classic hinge exercise that works your lower back, hamstrings, and glutes, improving flexibility and strength.
Hamstrings•Glutes•Lower Back - Legs
Stalled Squat
A simple yet challenging exercise to build lower body endurance and strength by holding a squat position.
Quads•Glutes - Legs
Skater Squat
A challenging lower-body exercise that enhances balance, coordination, and leg strength.
Quads•Glutes - Legs
Wall Sit
A simple isometric exercise to build lower body strength and endurance by holding a squat position against a wall.
Quads - Core
Hollow Hold
An isometric core exercise that helps strengthen your abs and improve overall stability.
Abdominals - Shoulders
Halo
A dynamic exercise to improve shoulder mobility, upper back strength, and core control.
Delts•Triceps•Upper Back - Legs
Step-out Lunges
A lunge variation that targets the glutes and thighs while improving flexibility.
Glutes•Quadriceps - Legs
Step-back Lunges
Strengthen your legs and improve balance with this dynamic move.
Quads•Glutes•Hamstrings - Legs
Step-forward Lunges
A beginner-friendly lunge variation to build lower body strength and improve balance.
Quads•Glutes - Back
MTS High Row
Strengthen your back and improve posture with this effective exercise.
Lats - Legs
Angled Leg Press
Build strong and powerful legs with this effective exercise.
Quads - Back
Diverging Seated Row
Strengthen your back and improve posture with this effective row variation.
Lats - Back
Mid Row
Strengthen your back and improve your posture with this effective exercise.
Traps - Back
Superman
Strengthen your lower back and core with this simple move.
Lower Back