Hypertrophy exercises
524 exercises, 22 pages
Filters in the catalogueTriceps · Beginner
Cable Overhead Triceps Extension
An isolation exercise targeting the triceps brachii. It involves extending the arms overhead using a cable machine, which provides constant tension throughout the movement. This exercise primarily focuses on the long head of the triceps, promoting muscle growth and definition.
Back · Intermediate
Lever Low Row
A strength training exercise targeting the muscles of the back, specifically the latissimus dorsi, rhomboids, and trapezius. This exercise is performed using a lever machine designed to simulate the rowing motion, providing a controlled environment to focus on muscle contraction and form.
Shoulders · Intermediate
Dumbbell Upright Row
A standing bilateral pull with two dumbbells held in front of the body. It trains shoulder abduction and scapular elevation, with emphasis on the side deltoids and upper trapezius.
Triceps · Beginner
High Pulley Overhead Triceps Extension
An isolation exercise targeting the triceps brachii. It involves extending the arms overhead using a cable machine, which provides constant tension throughout the movement. This exercise is effective for building triceps strength and definition.
Shoulders · Intermediate
Weighted Woodchopper
A dynamic exercise that targets the core, particularly the obliques, while also engaging the shoulders and hips. It mimics the motion of chopping wood, involving a rotational movement that enhances functional strength and stability.
Back · Beginner
One-Arm Band Kneeling Lat Pulldown
An isolation exercise targeting the latissimus dorsi muscles. It involves using a resistance band to simulate the motion of a lat pulldown while in a kneeling position, allowing for unilateral training and improved muscle engagement.
Chest · Intermediate
Incline Neutral Grip Dumbbell Press
Targets the upper portion of the pectoral muscles, anterior deltoids, and triceps.
Biceps · Intermediate
Biceps Barbell Curl
A fundamental exercise targeting the biceps brachii muscles. It involves lifting a barbell in a controlled manner to effectively engage and develop the biceps, enhancing arm strength and size.
Legs · Intermediate
Barbell Straight Leg Deadlift
A barbell hip-hinge exercise that emphasizes the hamstrings, glutes, and spinal erectors. Its straighter-leg setup makes it a distinct posterior-chain variation from a conventional deadlift.
Triceps · Beginner
One-Arm Triceps Cable Pushdown
An isolation exercise targeting the triceps brachii muscle. It is performed using a cable machine with a single handle attachment, allowing for unilateral training to correct muscle imbalances and enhance arm symmetry.
Glutes · Advanced
Barbell Rack Pull (Bent Knees)
A partial deadlift from rack supports with more knee bend than the straighter-knee variation. The glutes and leg muscles extend the hips and knees, while the back, trunk and grip support the barbell. The raised starting position distinguishes this lift from a deadlift performed from the floor.
Triceps · Beginner
One-Arm Reverse Grip Triceps Cable Pushdown
The Triceps Single Arm Cable Pushdown Reverse Grip is an isolation exercise targeting the triceps brachii, particularly emphasizing the long head.
Chest · Intermediate
Band Bench Chest Press
A resistance exercise targeting the pectoral muscles, utilizing resistance bands to provide variable tension throughout the movement. It primarily engages the chest, triceps, and shoulders, offering a versatile alternative to traditional bench pressing.
Legs · Beginner
Band Lying Leg Curl
An isolation hamstring exercise performed lying face down with elastic resistance. It focuses on knee-flexion strength in the back of the thigh.
Legs · Intermediate
Dumbbell Cossack Squat
The Weighted Cossack Squat is a lower-body exercise that targets the quadriceps, hamstrings, glutes, and adductors.
Back · Intermediate
One-Arm Landmine Bent Over Row
A unilateral back exercise using the loaded end of an anchored barbell. The bent-over position and thigh-supported free hand allow the working arm to pull while the trunk resists rotation.
Biceps · Intermediate
Dumbbell Hammer Curl
A standing elbow-flexion exercise with dumbbells and a neutral grip. In this variation both arms move together, training the brachialis, brachioradialis and biceps without the palm rotation of a supinated curl.
Shoulders · Beginner
Machine Shoulder Press
A compound exercise that targets the deltoid muscles, particularly the anterior and medial heads, as well as the triceps and upper pectoral muscles.
Chest · Intermediate
Seated Cable Fly
An isolation exercise targeting the pectoral muscles, specifically the sternal head of the pectoralis major. It involves using a cable machine to perform a fly motion while seated, which helps in maintaining stability and focusing on muscle contraction.
Back · Intermediate
Cable Thibaudeau Kayak Row
A cable back exercise that uses an alternating pulling pattern resembling a kayak stroke. It develops the lats, upper back, biceps, and coordinated trunk control.
Chest · Intermediate
Decline Barbell Bench Press
A compound exercise targeting the lower portion of the pectoral muscles, triceps, and anterior deltoids. It is performed on a decline bench, which positions the body at a downward angle, emphasizing the lower chest.
Legs · Intermediate
Smith Split Squat
A split-stance lower-body exercise performed with the guided resistance of a Smith machine. It trains the quadriceps, glutes, and hamstrings while developing unilateral strength and balance.
Legs · Intermediate
Barbell Hack Squat (Deeper Range)
A free-weight squat with the bar held behind the legs. This variation uses a deeper squat than the shallower-range demonstration and emphasizes the quadriceps, with the glutes assisting the ascent. The trunk and grip support the load without a machine or back support.
Chest · Intermediate
Dumbbell Poliquin Press
A shoulder exercise that targets the deltoid muscles, particularly the anterior and lateral heads. It combines elements of a traditional shoulder press with a unique rotational movement to enhance shoulder stability and strength.
