Exercise Guides
Proper form, muscles worked, programming tips, and head-to-head comparisons for the most popular strength training exercises.
Chest Exercises
Bench Press
The bench press stands as one of the most popular and effective upper body exercises in existence.
Incline Dumbbell Press
The incline dumbbell press is a versatile upper body exercise that targets the upper chest, front deltoids, and triceps.
Machine Fly
The machine fly is an effective isolation exercise that targets the pectoral muscles while providing stability and controlled resistance.
Incline Bench Press
The Incline Bench Press is a compound pressing movement performed on an angled bench that shifts emphasis to the upper chest muscles while still engaging the shoulders, triceps, and other supporting muscles for complete upper body development.
Smith Machine Incline Bench Press
The Smith Machine Incline Bench Press is a guided variation of the traditional incline press that targets the upper chest muscles while providing additional stability and safety, making it ideal for both beginners and experienced lifters focusing on upper pectoral development.
Dumbbell Bench Press
The Dumbbell Bench Press is a versatile compound exercise that targets the chest, shoulders, and triceps while offering unique benefits over the barbell version, including greater range of motion, improved muscle balance, and reduced shoulder stress.
Cable Fly
The Cable Fly is an isolation exercise performed using a cable machine that targets the pectoral muscles through a wide arc motion, emphasizing chest contraction and providing constant tension throughout the movement for effective muscle development.
Chest Press Machine
The Chest Press Machine is a guided resistance exercise that targets the chest, shoulders, and triceps muscles in a controlled environment, making it an excellent option for beginners, rehabilitation, or as a complement to free weight training.
Pec Deck
The Pec Deck is a machine-based chest isolation exercise that targets the pectoral muscles through a guided horizontal adduction movement, providing consistent resistance throughout the range of motion.
Push-Up
The Push-Up is a fundamental bodyweight exercise that targets the chest, shoulders, and triceps through a pressing movement that involves lowering and raising the body while maintaining a rigid plank position.
Incline Chest Press
The Incline Machine Chest Press is a compound pushing exercise performed on a specialized machine that targets the upper chest, anterior deltoids, and triceps through a guided pressing motion at an inclined angle.
Back Exercises
Lat Pulldown
The lat pulldown is a foundational back exercise that targets the latissimus dorsi and builds upper body pulling strength.
Seated Row
The seated row is a fundamental back exercise that targets the middle back, lats, and biceps.
Pull-Up
The pull-up is considered the ultimate test of relative upper body strength.
Romanian Deadlift
The Romanian deadlift (RDL) is a fundamental hip-hinge movement that targets the posterior chain muscles.
Barbell Row
The Barbell Row is a powerful compound exercise that primarily targets the muscles of the back, particularly the latissimus dorsi, rhomboids, and traps, while also engaging the biceps and rear deltoids as secondary movers.
Deadlift
The deadlift stands as the ultimate test of full-body strength and power.
Weighted Pull-Up
The Weighted Pull-Up is an advanced variation of the traditional pull-up that adds external resistance to increase the intensity, targeting the back, biceps, and core muscles while building exceptional upper body strength and muscle development.
One-Arm Dumbbell Row
The One-Arm Dumbbell Row is a unilateral back exercise that targets the latissimus dorsi, rhomboids, and rear deltoids by pulling a dumbbell from a hanging position to the side of your torso while supporting yourself with your opposite arm.
Close-Grip Lat Pulldown
The Close-Grip Lat Pulldown is a compound pulling exercise that targets the latissimus dorsi, rhomboids, and biceps by pulling a bar attachment toward the upper chest with hands positioned close together.
Assisted Pull-Up
The Assisted Pull-Up is a modified version of the traditional pull-up that uses either a machine counterweight or resistance bands to reduce the effective body weight being lifted, making it an ideal progression exercise for developing the strength needed for unassisted pull-ups.
T-Bar Row
The T-Bar Row is a compound back exercise performed using a landmine device or T-bar machine that targets the lats, middle back, and rear deltoids through a controlled rowing motion.
Weighted Hyperextension
The Weighted Hyperextension is an advanced posterior chain exercise that targets the erector spinae, glutes, and hamstrings by extending the torso against gravity while holding additional weight for increased resistance.
One-Arm Seated Cable Row
The One-Arm Seated Cable Row is a unilateral back exercise that targets the latissimus dorsi, rhomboids, and rear deltoids by pulling a cable attachment toward your torso one arm at a time, allowing for focused development and correction of muscle imbalances.
Wide-Grip Seated Row
The Wide-Grip Seated Row is a compound back exercise that targets the latissimus dorsi, rhomboids, and rear deltoids by pulling a wide bar attachment toward your torso while seated, emphasizing back width development.
Dumbbell Shrug
The Dumbbell Shrug is an isolation exercise that primarily targets the trapezius muscles, helping to build upper back thickness, improve posture, and enhance shoulder stability.
One Arm Lat Pulldown
The One Arm Lat Pulldown is a unilateral variation of the traditional lat pulldown that targets the latissimus dorsi, rhomboids, and biceps while allowing for increased range of motion and focus on individual side development.
Machine Row
The Machine Row is a compound pulling exercise performed on a rowing machine that primarily targets the latissimus dorsi, rhomboids, and middle trapezius while also engaging the biceps and rear deltoids.
Neutral Grip Lat Pulldown
The Neutral Grip Lat Pulldown is a vertical pulling exercise performed with palms facing each other, primarily targeting the latissimus dorsi while being particularly joint-friendly for the shoulders, elbows, and wrists.
Chest Supported Row
The Chest Supported Row is a horizontal pulling exercise performed with the chest braced against an incline bench, targeting the middle back muscles while minimizing lower back involvement for a safer, more isolated back training experience.
Chinup
A compound bodyweight exercise that strengthens your back, biceps, and core by pulling your body up until your chin is above the bar using an underhand grip.
Machine Seated Row
The Machine Seated Row is a compound pulling exercise performed on a dedicated rowing machine that targets the latissimus dorsi, rhomboids, and middle trapezius while providing back support for stable, controlled back training.
Cable Lat Pullover
The Cable Lat Pullover is an isolation exercise that primarily targets the latissimus dorsi and serratus anterior muscles using a constant tension cable setup to create width in the back and improve upper body aesthetics.
Straight Arm Pulldown
The Straight-Arm Lat Pulldown is a cable exercise that isolates the latissimus dorsi muscles by keeping the arms straight while pulling a cable attachment from an overhead position down toward the thighs.
Legs Exercises
Squat
The squat reigns as the undisputed king of lower body exercises.
Leg Extension
The leg extension is an isolation exercise that specifically targets the quadriceps muscles.
Leg Press
The leg press is a fundamental lower body machine exercise that primarily targets the quadriceps, hamstrings, and glutes.
Seated Leg Curl
The seated leg curl is an effective isolation exercise that targets the hamstring muscles.
Lying Leg Curl
The lying leg curl is an effective isolation exercise that targets the hamstring muscles.
Seated Hip Abduction
The Seated Hip Abduction is a machine-based isolation exercise that targets the hip abductor muscles and glutes by pushing the legs outward against resistance, helping to strengthen the outer hips and thighs.
Bulgarian Split Squat
The Bulgarian Split Squat is a challenging unilateral lower body exercise that targets the quadriceps, glutes, and hamstrings while improving balance, correcting muscle imbalances, and enhancing functional strength.
Seated Hip Adduction
The Seated Hip Adduction is a machine-based isolation exercise that targets the hip adductor muscles (inner thighs) by bringing the legs inward against resistance, helping to strengthen these often neglected muscles for improved hip stability and lower body function.
Standing Calf Raise
The Standing Calf Raise is a targeted lower leg exercise that primarily works the gastrocnemius (the larger, visible calf muscle) through plantar flexion of the ankle, helping to build calf strength, size, and endurance.
Seated Calf Raise
The Seated Calf Raise is a targeted lower leg exercise that primarily works the soleus muscle (the deeper calf muscle) through plantar flexion of the ankle while the knee is bent, helping to build comprehensive calf strength, size, and endurance.
Barbell Hip Thrust
The Barbell Hip Thrust is a lower body exercise that primarily targets the glutes through hip extension by driving a weighted barbell upward from a supported upper back position, creating one of the most effective movements for glute development and activation.
Machine Hip Thrust
The Machine Hip Thrust is a lower body exercise performed on a specialized machine that targets the glutes through hip extension, providing a controlled environment for glute development with potential for substantial loading and consistent resistance patterns.
Glute Cable Kickbacks
Glute Cable Kickbacks are an isolation exercise that targets the gluteus maximus through hip extension by pushing the leg backward against cable resistance, creating focused tension through the full range of motion.
Front Squat
The Front Squat is a compound lower body exercise performed with a barbell held across the front of the shoulders, primarily targeting the quadriceps, core, and upper back while placing less stress on the lower back compared to traditional back squats.
Single-Leg Extension
The Single-Leg Extension is an isolation exercise that targets the quadriceps muscles by extending one knee at a time against resistance, allowing for focused development and correction of muscle imbalances.
Calf Press On Leg Press
The Calf Press On Leg Press is a compound lower body exercise that primarily targets the gastrocnemius and soleus muscles using the leg press machine, allowing for heavy loading and controlled movement patterns.
Smith Machine Squat
The Smith Machine Squat is a compound lower body exercise performed on a Smith machine that primarily targets the quadriceps, hamstrings, and glutes through a guided vertical movement pattern.
Dumbbell RDL
The Dumbbell Romanian Deadlift (RDL) is a hip hinge movement that primarily targets the hamstrings, glutes, and lower back while maintaining a relatively fixed knee position, making it excellent for posterior chain development.
Sumo Deadlift
The Sumo Deadlift is a compound lower body exercise performed with a wide stance and hands inside the legs, emphasizing the quadriceps, glutes, and adductors while potentially reducing range of motion and lower back stress compared to conventional deadlifts.
Goblet Squat
The Goblet Squat is a beginner-friendly squat variation performed while holding a weight in front of the chest, which promotes proper squat mechanics while targeting the quadriceps, glutes, and core musculature.
Seated Leg Press
The Seated Leg Press is a compound lower body exercise performed on a machine that primarily targets the quadriceps, hamstrings, and glutes while allowing for heavy loading with minimal stress on the spine.
Calf Press
The Calf Press is a lower leg exercise that primarily targets the gastrocnemius and soleus muscles by performing ankle plantar flexion against resistance, typically on a leg press machine.
Hack Squat
The Hack Squat Machine is a lower body exercise performed on a specialized machine where you push a weighted sled along an angled track, primarily targeting the quadriceps while placing less stress on the lower back compared to traditional squats.
Shoulders Exercises
Dumbbell Lateral Raise
The dumbbell lateral raise is a targeted isolation exercise that specifically targets the lateral deltoids to build shoulder width and definition.
Dumbbell Shoulder Press
The dumbbell shoulder press is a fundamental upper body exercise that primarily targets the deltoid muscles.
Overhead Press
The overhead press is a true test of shoulder strength and stability.
One Arm Cable Lateral Raise
The One Arm Cable Lateral Raise is an effective isolation exercise that specifically targets the lateral head of the deltoid muscle, helping to create wider, more defined shoulders while providing constant tension throughout the movement.
Face Pull
The Face Pull is a highly effective rear deltoid and upper back exercise that targets often neglected muscles while improving shoulder health, posture, and functional strength.
Rear Delt Machine
The Rear Delt Machine (also known as the reverse pec deck) is an isolation exercise that specifically targets the posterior deltoids—the often neglected rear portion of the shoulder muscles—while also engaging the middle trapezius and rhomboids for improved upper back strength and posture.
Shoulder Press Machine
The Shoulder Press Machine is a guided resistance exercise that primarily targets the deltoid muscles of the shoulders, along with the triceps and upper chest, providing a stable and controlled environment for vertical pressing movements.
Cable Reverse Fly
The Cable Reverse Fly is an isolation exercise that targets the posterior deltoids, rhomboids, and middle trapezius by pulling cable handles outward and back in a horizontal abduction movement, providing constant tension throughout the range of motion.
Lateral Raise Machine
The Lateral Raise Machine is a guided resistance exercise that targets the middle deltoids through shoulder abduction, allowing for isolated shoulder development with a fixed movement path and consistent resistance profile.
Seated Lateral Raise
The Seated Lateral Raise is an isolation exercise that targets the lateral (middle) deltoids by lifting dumbbells outward from a seated position, creating tension throughout the movement while minimizing body momentum.
Smith Machine Shoulder Press
The Smith Machine Shoulder Press is a compound upper body exercise that primarily targets the deltoid muscles while providing a fixed bar path for stability and controlled movement patterns.
Lateral Raise Cable
The Cable Lateral Raise is an isolation exercise that targets the lateral deltoids using cable resistance to maintain constant tension throughout the movement, making it excellent for shoulder width and development.
Arms Exercises
Rope Pushdown
The rope pushdown is an effective isolation exercise for targeting the triceps muscles.
Pushdown
The tricep pushdown is a foundational isolation exercise for developing the triceps muscles.
Hammer Curl
The hammer curl is a valuable bicep variation that emphasizes the brachialis and forearm muscles.
Dumbbell Curl
The dumbbell curl is a fundamental isolation exercise that directly targets the biceps muscles.
Incline Dumbbell Curl
The incline dumbbell curl is an effective variation that emphasizes the biceps, particularly the long head.
Overhead Tricep Rope Extension
The Overhead Tricep Rope Extension is an isolation exercise that effectively targets all three heads of the triceps muscle, with particular emphasis on the long head, to build arm size, strength, and definition.
Dip
The Dip is a fundamental upper body exercise performed by lowering and raising your body between parallel bars, primarily targeting the triceps, chest, and shoulders while building exceptional upper body strength and muscle development.
Weighted Dip
The Weighted Dip is an advanced progression of the standard dip that adds external resistance to increase intensity, powerfully targeting the chest, triceps, and shoulders for significant upper body strength and mass development.
Barbell Curl
The Barbell Curl is a fundamental strength exercise that directly targets the biceps brachii muscles using a weighted barbell, helping to build arm strength, size, and definition.
Cable Curl
The Cable Curl is a biceps isolation exercise performed using a cable machine that provides constant tension throughout the entire range of motion, leading to effective biceps development with reduced joint stress.
Preacher Curl
The Preacher Curl is a specialized biceps isolation exercise performed on an angled bench that reduces momentum and body English, allowing for concentrated biceps development with strict form.
Bicep Curl Machine
The Bicep Curl Machine is an isolation exercise performed on a specialized machine that guides arm movement through a fixed path, primarily targeting the biceps brachii muscles through controlled elbow flexion.
EZ Bar Curl
The EZ Bar Curl is a biceps isolation exercise performed with an undulating barbell that places the wrists in a semi-supinated position, targeting the biceps brachii while reducing strain on the wrists and elbows compared to straight barbell curls.
Skull Crusher
The Skull Crusher is an isolation exercise that targets the triceps brachii by extending the elbows while lying on a bench with weight held above the face, creating an intense contraction in the three-headed arm muscle.
Bayesian Cable Curl
The Bayesian Cable Curl is a specialized bicep exercise performed using a cable machine that emphasizes constant tension throughout the full range of motion to maximize bicep recruitment and growth.
Cable Rope Hammer Curl
The Cable Rope Hammer Curl is a bicep and forearm exercise performed using a rope attachment on a cable machine, targeting the brachialis, brachioradialis, and biceps brachii with a neutral grip position.
Overhead Dumbbell Tricep Extension
The Overhead Dumbbell Tricep Extension is an isolation exercise that effectively targets all three heads of the triceps muscle, with particular emphasis on the long head, to build arm strength, size, and definition.
Close-Grip Bench Press
The Close-Grip Bench Press is a compound exercise that emphasizes the triceps while also engaging the chest and shoulders by performing a bench press with hands positioned closer together than in the standard variation.
Overhead Tricep Cable Extension
The Overhead Tricep Cable Extension is an isolation exercise that effectively targets all three heads of the triceps muscle, with particular emphasis on the long head, to build arm size, strength, and definition.
Dumbbell Skull Crusher
The Dumbbell Skull Crusher is an isolation exercise performed lying on a bench that primarily targets all three heads of the triceps muscle, with particular emphasis on the lateral and medial heads.
Cable Tricep Extension
The Single Arm Cable Tricep Extension is an isolation exercise that targets the triceps by extending the elbow joint against cable resistance, allowing for unilateral focus and constant tension throughout the movement.
Core Exercises
Abdominal Crunch Machine
The Abdominal Crunch Machine is a guided resistance exercise that targets the rectus abdominis and obliques by flexing the torso against weighted resistance along a fixed movement path.
Plank
The Plank is a fundamental isometric core exercise that engages the entire midsection while also requiring activation from the shoulders, chest, and legs to maintain a straight, rigid position parallel to the ground.
Hanging Leg Raises
The Hanging Leg Raise is an advanced core exercise that targets the lower abdominals and hip flexors by lifting the legs from a hanging position, building significant core strength and stability.
Kneeling Cable Crunch
The Kneeling Cable Crunch is an isolation exercise that directly targets the rectus abdominis and obliques using cable resistance to create consistent tension throughout the movement for maximum abdominal development.
All Exercise Guides (94)
Bench Press
The bench press stands as one of the most popular and effective upper body exercises in existence.
Lat Pulldown
The lat pulldown is a foundational back exercise that targets the latissimus dorsi and builds upper body pulling strength.
Dumbbell Lateral Raise
The dumbbell lateral raise is a targeted isolation exercise that specifically targets the lateral deltoids to build shoulder width and definition.
Squat
The squat reigns as the undisputed king of lower body exercises.
Incline Dumbbell Press
The incline dumbbell press is a versatile upper body exercise that targets the upper chest, front deltoids, and triceps.
Leg Extension
The leg extension is an isolation exercise that specifically targets the quadriceps muscles.
Dumbbell Shoulder Press
The dumbbell shoulder press is a fundamental upper body exercise that primarily targets the deltoid muscles.
Seated Row
The seated row is a fundamental back exercise that targets the middle back, lats, and biceps.
Rope Pushdown
The rope pushdown is an effective isolation exercise for targeting the triceps muscles.
Pull-Up
The pull-up is considered the ultimate test of relative upper body strength.
Pushdown
The tricep pushdown is a foundational isolation exercise for developing the triceps muscles.
Machine Fly
The machine fly is an effective isolation exercise that targets the pectoral muscles while providing stability and controlled resistance.
Exercise Comparisons
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