Advanced Exercises 12
The 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 SpinaeIntermediateAdvancedBarbellGrip 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 ExtensorsBeginnerIntermediateAdvancedDumbbellsKettlebellsBarbellsPull-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 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 barCommando pull-ups are an advanced compound exercise that targets the lats and core while adding a rotational challenge.
Upper bodyLatissimus Dorsi, CoreAdvancedPull-up barAn advanced core exercise that targets the lower abdominals and improves core strength and control.
Rectus Abdominis, Hip FlexorsIntermediateAdvancedPull-up barHanging 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 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 MaximusBeginnerIntermediateAdvancedBodyweightDumbbellsBarbell