Hypertrophy exercises
524 exercises, 22 pages
Filters in the catalogueShoulders · Intermediate
Seated Arnold Dumbbell Press
A compound shoulder exercise that targets the deltoids, particularly the anterior and lateral heads, while also engaging the triceps and upper chest.
Biceps · Intermediate
Hercules Curl
The High Cable Curl is an isolation exercise targeting the biceps brachii. It is performed using a cable machine with the pulley set at a high position. This exercise emphasizes the peak contraction of the biceps, promoting muscle growth and definition.
Triceps · Beginner
Dumbbell Seated Triceps Extension
An overhead isolation exercise for the triceps performed while seated with a dumbbell. It emphasizes the long head of the triceps in a supported upper-body position.
Legs · Intermediate
Smith Squat To Bench
A Smith-machine squat performed to a bench that provides a consistent depth reference. It trains the quadriceps and glutes while combining guided bar resistance with a defined squat depth.
Legs · Beginner
Seated Single Leg Curl
An isolation exercise targeting the hamstring muscles. It involves flexing the knee joint to bring the heel towards the glutes while seated on a leg curl machine. This exercise helps in developing strength and muscle definition in the hamstrings, improving knee stability and overall leg performance.
Back · Beginner
Cable Close Grip Lat Pulldown
An upper body exercise that primarily targets the latissimus dorsi muscles, while also engaging the biceps, rhomboids, and trapezius. This exercise is performed using a cable machine with a close grip handle attachment, allowing for a focused contraction of the back muscles.
Forearms · Intermediate
EZ-Bar Reverse Spider Curl
The Reverse EZ-Bar Spider Curl is an isolation exercise targeting the brachialis and brachioradialis muscles in the arms.
Glutes · Intermediate
Cable Pull Through
A compound cable hip-hinge exercise that targets the glutes, hamstrings, and spinal erectors. Its between-the-legs cable setup provides posterior-chain resistance without a barbell.
Legs · Beginner
Seated Leg Extension Machine
Targets the quadriceps muscles located at the front of the thigh.
Abs · Beginner
Seated Machine Trunk Rotation
An isolation exercise targeting the oblique muscles of the core. It involves rotating the torso against resistance while seated, helping to improve core strength and stability.
Abs · Intermediate
Knee Raise Ab Coaster
An abdominal exercise performed on a specialized machine designed to target the lower abs.
Back · Intermediate
Dumbbell Neutral Grip Incline Bench Row
The Dumbbell Hammer Grip Incline Bench Row is an upper body exercise targeting the back muscles, specifically the latissimus dorsi, rhomboids, and trapezius.
Back · Intermediate
Neck Curl
An isolation exercise targeting the neck flexor muscles, primarily the sternocleidomastoid.
Chest · Intermediate
One-Arm High-to-Low Cable Fly
An isolation exercise targeting the pectoral muscles, specifically the lower chest. It involves pulling a cable from a high position to a low position across the body, engaging the chest, shoulders, and triceps. This exercise helps in developing muscle symmetry and improving unilateral strength.
Chest · Intermediate
Resistance Band Push-Up
A push-up variation with elastic resistance added across the upper body. The band increases pressing demand for the chest, shoulders, and triceps compared with bodyweight alone.
Legs · Beginner
Machine Hack Squat
A compound lower body exercise that targets the quadriceps, glutes, and hamstrings.
Legs · Intermediate
Barbell Reverse Lunges
The Barbell Reverse Lunge is a compound lower-body exercise that targets the quadriceps, hamstrings, glutes, and calves. It involves stepping backward into a lunge position while holding a barbell across the upper back, requiring balance and core stability.
Abs · Intermediate
Band Half Kneeling Chop
A diagonal band-resistance core exercise performed from a half-kneeling stance. It trains the obliques, shoulders, and hips to control rotational force.
Shoulders · Beginner
Barbell Front Raise
An isolation shoulder exercise that targets the anterior deltoids with a barbell. It emphasizes the front portion of the shoulder without using a pressing pattern.
Shoulders · Intermediate
One-Arm Cable Bent Over Lateral Raise
A unilateral rear-shoulder exercise with a low cable crossing in front of the body. A hip-hinged stance and free-hand support on the thigh accompany the outward arm arc, emphasizing the rear deltoid and upper-back control.
Biceps · Intermediate
Dumbbell Incline Alternate Supinated Curl
An isolation exercise targeting the biceps brachii. Performed on an incline bench, it emphasizes the long head of the biceps by maintaining a supinated (palm-up) grip throughout the movement. This exercise helps in developing peak bicep strength and size while also engaging the forearms.
Abs · Intermediate
High To Low Band Woodchopper
A dynamic exercise targeting the core, specifically the obliques, while also engaging the shoulders and hips. It mimics the motion of chopping wood, using a resistance band to provide tension throughout the movement. This exercise helps improve rotational strength and stability.
Shoulders · Intermediate
Dumbbell Seated Bent Over High Row
The Dumbbell Seated Bent Over Rear Delt Row is an isolation exercise targeting the rear deltoids, upper back, and trapezius muscles. This movement involves bending over while seated and pulling dumbbells towards your torso, focusing on squeezing the shoulder blades together.
