Weight Training

Complete guide to weight training exercises with detailed instructions, targeted muscles and safety tips.

94 Articles

Decline Bench Press

CompoundChestBarbell

Decline Bench Press

The decline bench press targets the sternal (lower) head of the pectorals and triceps, completing lower chest development.

Published on February 25, 2026Read more

Seated Dumbbell Press

CompoundShouldersDumbbells

Seated Dumbbell Press

The seated dumbbell press develops deltoids and triceps with increased freedom of movement.

Published on February 25, 2026Read more

AdvancedBodyweightAbs

Dragon Flag

The dragon flag, popularized by Bruce Lee, is an extreme core exercise requiring exceptional abdominal strength.

Published on February 25, 2026Read more

Incline Dumbbell Fly

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Incline Dumbbell Fly

The incline fly isolates the upper chest by combining the bench incline with the characteristic opening movement of flyes.

Published on February 25, 2026Read more

Cable Lateral Raise

IsolationShouldersCable

Cable Lateral Raise

The cable lateral raise offers constant tension for optimal middle deltoid work.

Published on February 25, 2026Read more

Overhead Triceps Extension

IsolationTricepsDumbbells

Overhead Triceps Extension

The overhead extension targets the triceps long head through maximum stretching.

Published on February 25, 2026Read more

Face Pull

IsolationBackShoulders

Face Pull

The face pull is essential for shoulder health, targeting the posterior deltoid, trapezius and external rotators.

Published on February 25, 2026Read more

Goblet Squat

BeginnerCompoundQuadriceps

Goblet Squat

The goblet squat is the best exercise for learning squat technique with a light load.

Published on February 25, 2026Read more

Triceps Kickback

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Triceps Kickback

The triceps kickback is a finishing exercise isolating the triceps with a backward extension movement.

Published on February 25, 2026Read more

Pec-Deck (Butterfly Machine)

IsolationChestMachine

Pec-Deck (Butterfly Machine)

The pec-deck is a machine-based pectoral isolation exercise offering a guided and safe movement for targeted work of the pectoralis major.

Published on February 25, 2026Read more

Inverted Row

BeginnerCompoundBodyweight

Inverted Row

The inverted row is a bodyweight back exercise, accessible to beginners and progressive.

Published on February 25, 2026Read more

Romanian Deadlift

CompoundBackHamstrings

Romanian Deadlift

The Romanian deadlift isolates the hamstrings and glutes with a deep posterior chain stretch.

Published on February 25, 2026Read more

Thruster

StrengthCompoundBarbell

Thruster

The thruster combines a front squat and overhead press in one fluid, explosive movement.

Published on February 25, 2026Read more

Seated Cable Row

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Seated Cable Row

The seated cable row strengthens the rhomboids, mid trapezius and lats with constant tension.

Published on February 25, 2026Read more

Pull-ups

StrengthCompoundBodyweight

Pull-ups

Pull-ups are the king exercise for lat development, also engaging the biceps and lower trapezius.

Published on February 25, 2026Read more

Chin-ups

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Chin-ups

Chin-ups emphasize biceps work while developing the lats, using an underhand (palms-facing) grip.

Published on February 25, 2026Read more

Turkish Get-Up

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Turkish Get-Up

The Turkish get-up is a complex movement developing strength, stability and mobility of the entire body.

Published on February 25, 2026Read more

Concentration Curl

IsolationBicepsDumbbells

Concentration Curl

The concentration curl provides maximum biceps isolation with total movement control.

Published on February 25, 2026Read more

Ab Wheel Rollout

AdvancedCompoundAbs

Ab Wheel Rollout

The ab wheel rollout is an advanced dynamic core exercise working the entire core.

Published on February 25, 2026Read more

Hip Abduction

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Hip Abduction

Hip abduction targets the gluteus medius and minimus for pelvic stability.

Published on February 25, 2026Read more

Skullcrusher

IsolationTricepsBarbell

Skullcrusher

The skullcrusher targets the long head of the triceps with an extension movement on a flat bench.

Published on February 25, 2026Read more

Cable Crossover

IsolationChestCable

Cable Crossover

The cable crossover is a constant-tension pectoral isolation exercise, ideal for muscle definition and finishing work.

Published on February 25, 2026Read more

Bicycle Crunch

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Bicycle Crunch

The bicycle crunch combines flexion and rotation to target the rectus abdominis and obliques simultaneously.

Published on February 25, 2026Read more

Barbell Curl

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Barbell Curl

The barbell curl is the foundational exercise for biceps brachii development.

Published on February 25, 2026Read more

Alternating Dumbbell Curl

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Alternating Dumbbell Curl

Alternating dumbbell curls allow unilateral biceps work with active supination.

Published on February 25, 2026Read more

Wrist Curl

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Wrist Curl

The wrist curl strengthens the forearm flexors for better grip strength.

Published on February 25, 2026Read more

Dead Bug

BeginnerBodyweightAbs

Dead Bug

The dead bug teaches core stability by dissociating arm and leg movements.

Published on February 25, 2026Read more

Russian Twist

BodyweightAbsCore

Russian Twist

The Russian twist targets the obliques in a trunk rotation movement with or without weight.

Published on February 25, 2026Read more

Reverse Crunch

IsolationBodyweightAbs

Reverse Crunch

The reverse crunch targets the lower abs by bringing the pelvis toward the chest.

Published on February 25, 2026Read more

Crunch

BeginnerIsolationBodyweight

Crunch

The crunch is the basic exercise for isolating the upper rectus abdominis.

Published on February 25, 2026Read more

Hanging Leg Raise

AdvancedCompoundBodyweight

Hanging Leg Raise

The hanging leg raise is an advanced exercise targeting the lower abs and hip flexors.

Published on February 25, 2026Read more

Mountain Climber

BeginnerBodyweightAbs

Mountain Climber

The mountain climber combines core bracing and cardio by alternately bringing knees to chest.

Published on February 25, 2026Read more

Pallof Press

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Pallof Press

The Pallof Press is an anti-rotation exercise that strengthens the deep core and obliques.

Published on February 25, 2026Read more

Side Plank

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Side Plank

The side plank strengthens the obliques and quadratus lumborum for lateral trunk stability.

Published on February 25, 2026Read more

Plank

BeginnerBodyweightAbs

Plank

The plank is the fundamental isometric exercise for core bracing and stability.

Published on February 25, 2026Read more

Stomach Vacuum

BeginnerAbsCore

Stomach Vacuum

The stomach vacuum strengthens the transverse abdominis for a small waist and deep core bracing.

Published on February 25, 2026Read more

Cable Woodchop

AbsCoreCable

Cable Woodchop

The woodchop is a functional rotation movement working the obliques and core diagonally.

Published on February 25, 2026Read more

Dead Hang

BeginnerBodyweightForearms

Dead Hang

The dead hang develops grip strength and decompresses the spine.

Published on February 25, 2026Read more

Reverse Wrist Curl

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Reverse Wrist Curl

The reverse wrist curl strengthens the forearm extensors, complementary to the flexors.

Published on February 25, 2026Read more

Farmer's Walk

StrengthCompoundForearms

Farmer's Walk

The farmer's walk develops grip strength, trapezius, core and general endurance.

Published on February 25, 2026Read more

Incline Dumbbell Curl

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Incline Dumbbell Curl

The incline curl stretches the long head of the biceps for maximum development.

Published on February 25, 2026Read more

Hammer Curl

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Hammer Curl

The hammer curl targets the brachialis and brachioradialis for thicker arms, using a neutral grip.

Published on February 25, 2026Read more

Low Cable Curl

IsolationBicepsCable

Low Cable Curl

The low cable curl offers constant tension for optimal biceps work.

Published on February 25, 2026Read more

Preacher Curl

IsolationBicepsBarbell

Preacher Curl

The preacher curl isolates the biceps by eliminating swinging thanks to the preacher bench support.

Published on February 25, 2026Read more

Zottman Curl

IsolationBicepsForearms

Zottman Curl

The Zottman curl combines supination on the way up and pronation on the way down to work biceps and forearms.

Published on February 25, 2026Read more

Good Morning

CompoundBackHamstrings

Good Morning

The good morning strengthens the lower back, hamstrings and glutes with a barbell hip hinge movement.

Published on February 25, 2026Read more

Back Extension (Hyperextension)

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Back Extension (Hyperextension)

The back extension strengthens the erector spinae, glutes and hamstrings on a dedicated bench.

Published on February 25, 2026Read more

Barbell Row

StrengthCompoundBack

Barbell Row

The barbell row is a fundamental compound exercise for back thickness, targeting the lats, trapezius and rhomboids.

Published on February 25, 2026Read more

One-arm Dumbbell Row

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One-arm Dumbbell Row

The one-arm dumbbell row corrects muscular imbalances by working each side of the back independently.

Published on February 25, 2026Read more

Barbell Shrug

IsolationBackShoulders

Barbell Shrug

Shrugs isolate the upper trapezius to build mass and strength in the upper back.

Published on February 25, 2026Read more

Deadlift

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Deadlift

The deadlift is the most complete movement in weight training, engaging the entire posterior chain.

Published on February 25, 2026Read more

T-bar Row

CompoundBackBarbell

T-bar Row

The T-bar row targets the mid back, trapezius and rhomboids with a close grip and unique pulling angle.

Published on February 25, 2026Read more

Lat Pulldown

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Lat Pulldown

The lat pulldown develops the lats and biceps with a guided and controlled movement.

Published on February 25, 2026Read more

Neutral Grip Pull-ups

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Neutral Grip Pull-ups

Neutral grip pull-ups offer superior joint comfort while targeting the lats, brachialis and biceps.

Published on February 25, 2026Read more

Arnold Press

CompoundShouldersDumbbells

Arnold Press

The Arnold Press engages all three deltoid heads through a unique rotation movement.

Published on February 25, 2026Read more

Overhead Press

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Overhead Press

The overhead press is the fundamental shoulder exercise, targeting the deltoids and triceps.

Published on February 25, 2026Read more

Front Raises

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Front Raises

Front raises isolate the anterior deltoid with a simple and effective movement.

Published on February 25, 2026Read more

Lateral Raises

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Lateral Raises

Lateral raises isolate the middle deltoid to give shape and width to the shoulders.

Published on February 25, 2026Read more

Reverse Fly

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Reverse Fly

The reverse fly targets the posterior deltoid and rhomboids, essential for shoulder balance.

Published on February 25, 2026Read more

Upright Row

CompoundShouldersBarbell

Upright Row

The upright row develops deltoids and trapezius with a vertical pulling movement.

Published on February 25, 2026Read more

Y-Raise

BeginnerIsolationShoulders

Y-Raise

The Y-raise strengthens the lower trapezius and posterior deltoid, essential for scapular stability.

Published on February 25, 2026Read more

Donkey Kick

BeginnerIsolationBodyweight

Donkey Kick

The donkey kick isolates the gluteus maximus in a simple and accessible movement.

Published on February 25, 2026Read more

Hip Thrust

StrengthCompoundGlutes

Hip Thrust

The hip thrust is the king exercise for glutes, offering maximum gluteus maximus activation.

Published on February 25, 2026Read more

Step-up

CompoundQuadricepsGlutes

Step-up

The step-up develops glutes and quads in a functional stepping movement.

Published on February 25, 2026Read more

Sumo Deadlift

StrengthCompoundQuadriceps

Sumo Deadlift

The sumo deadlift targets glutes, adductors and quads with a very wide foot stance.

Published on February 25, 2026Read more

Clean and Press

StrengthCompoundBarbell

Clean and Press

The clean and press is a complete compound movement combining an explosive pull and overhead press.

Published on February 25, 2026Read more

Man Maker

AdvancedStrengthCompound

Man Maker

The man maker combines push-up, row and thruster with dumbbells in one devastating full body complex.

Published on February 25, 2026Read more

Glute Bridge

BeginnerIsolationBodyweight

Glute Bridge

The glute bridge is the floor version of the hip thrust, accessible and effective for glutes.

Published on February 25, 2026Read more

Glute-Ham Raise

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Glute-Ham Raise

The GHR develops hamstrings, glutes and lower back in a complete movement on the GHD machine.

Published on February 25, 2026Read more

Lying Leg Curl

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Lying Leg Curl

The lying leg curl isolates the hamstrings in a knee flexion movement.

Published on February 25, 2026Read more

Seated Leg Curl

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Seated Leg Curl

The seated leg curl isolates the hamstrings in a seated position with a different hip angle.

Published on February 25, 2026Read more

Nordic Hamstring Curl

AdvancedIsolationBodyweight

Nordic Hamstring Curl

The Nordic curl is the most powerful eccentric exercise for hamstrings, preventing injuries.

Published on February 25, 2026Read more

Forward Lunge

CompoundBodyweightQuadriceps

Forward Lunge

The forward lunge develops quads and glutes in a functional unilateral movement.

Published on February 25, 2026Read more

Stiff-leg Deadlift

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Stiff-leg Deadlift

The stiff-leg deadlift maximizes hamstring stretch under load.

Published on February 25, 2026Read more

Seated Calf Raise

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Seated Calf Raise

The seated calf raise targets the soleus, the deep calf muscle.

Published on February 25, 2026Read more

Standing Calf Raise

IsolationCalvesMachine

Standing Calf Raise

Standing calf raises target the gastrocnemius for bigger calves.

Published on February 25, 2026Read more

Leg Press Calf Raise

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Leg Press Calf Raise

Leg press calf raises use the leg press machine for targeted calf work.

Published on February 25, 2026Read more

Front Squat

StrengthCompoundQuadriceps

Front Squat

The front squat emphasizes quads with a more vertical posture than the back squat.

Published on February 25, 2026Read more

Incline Bench Press

CompoundChestBarbell

Incline Bench Press

The incline bench press targets the clavicular head of the pectoralis and the anterior deltoid for a more developed upper chest.

Published on February 25, 2026Read more

Bench Press

StrengthCompoundChest

Bench Press

The bench press is the king exercise for chest development, also engaging the anterior deltoids and triceps.

Published on February 25, 2026Read more

Dumbbell Press

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Dumbbell Press

The dumbbell press offers a greater range of motion than the barbell and allows unilateral work of the pectorals, deltoids and triceps.

Published on February 25, 2026Read more

Dumbbell Fly

IsolationChestDumbbells

Dumbbell Fly

The dumbbell fly is a pectoral isolation exercise providing deep stretching and targeted work of the pectoralis major.

Published on February 25, 2026Read more

Leg Extension

IsolationQuadricepsMachine

Leg Extension

The leg extension isolates the quadriceps in a pure machine isolation movement.

Published on February 25, 2026Read more

Weighted Push-ups

CompoundBodyweightChest

Weighted Push-ups

Weighted push-ups add extra resistance to classic push-ups for enhanced development of the pectorals, triceps and deltoids.

Published on February 25, 2026Read more

Dumbbell Pullover

IsolationChestBack

Dumbbell Pullover

The pullover works the pectorals and lats simultaneously, while stretching the rib cage and serratus anterior.

Published on February 25, 2026Read more

Hack Squat

CompoundQuadricepsMachine

Hack Squat

The hack squat isolates the quadriceps in a machine-guided movement.

Published on February 25, 2026Read more

Leg Press

CompoundQuadricepsGlutes

Leg Press

The leg press develops quads, glutes and hamstrings in a guided and safe movement.

Published on February 25, 2026Read more

Sissy Squat

AdvancedIsolationBodyweight

Sissy Squat

The sissy squat stretches and works the quads extremely with an advanced movement.

Published on February 25, 2026Read more

Back Squat

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Back Squat

The back squat is the king of leg exercises, targeting quads, glutes and the entire lower chain.

Published on February 25, 2026Read more

Bulgarian Split Squat

CompoundQuadricepsGlutes

Bulgarian Split Squat

The Bulgarian split squat is a powerful unilateral exercise for quads and glutes.

Published on February 25, 2026Read more

Close-grip Bench Press

CompoundChestTriceps

Close-grip Bench Press

The close-grip bench press is a compound exercise targeting triceps while also working the chest.

Published on February 25, 2026Read more

Dips

CompoundBodyweightChest

Dips

Dips are a bodyweight compound exercise for the triceps, lower chest and deltoids.

Published on February 25, 2026Read more

Triceps Pushdown

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Triceps Pushdown

The cable pushdown is the most popular isolation exercise for all three triceps heads.

Published on February 25, 2026Read more

Diamond Push-ups

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Diamond Push-ups

Diamond push-ups target the triceps and chest with a close-grip bodyweight movement.

Published on February 25, 2026Read more

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