Hypertrophy exercises
524 exercises, 22 pages
Filters in the catalogueAbs · Beginner
Band Twist (horizontal)
An exercise that targets the oblique muscles and improves core stability. It involves rotating the torso against the resistance of a band anchored at shoulder height, promoting functional strength and rotational power.
Shoulders · Intermediate
Barbell Narrow Grip Upright Row
A compound exercise targeting the shoulders and upper back, with secondary engagement of the biceps and forearms. It involves lifting a barbell vertically along the front of your body using a narrow grip, emphasizing the deltoids and trapezius muscles.
Back · Intermediate
Seated Dumbbell Shrugs
The Seated Dumbbell Shrug is an isolation exercise targeting the trapezius muscles. It involves lifting the shoulders towards the ears while holding dumbbells, performed in a seated position to minimize lower body involvement and focus on the upper back.
Glutes · Beginner
Glute Cable Kickback
An isolation exercise targeting the gluteus maximus. It involves extending the hip against resistance, typically using a cable machine, to enhance glute strength and definition.
Shoulders · Intermediate
Half Kneeling Shoulder Dumbbell Press
An exercise that targets the shoulder muscles, particularly the deltoids, while also engaging the core for stability. This movement is performed in a half-kneeling position, which helps to improve balance and unilateral strength.
Biceps · Intermediate
Arm Blaster Biceps Dumbbell Curl
An isolation exercise targeting the biceps brachii. Utilizing an arm blaster helps maintain proper form by preventing elbow movement, thus maximizing bicep engagement. This exercise is ideal for building bicep size and strength by focusing on strict form and muscle contraction.
Chest · Intermediate
Hammer Grip Dumbbell Bench Press
A chest exercise that targets the pectoral muscles, triceps, and anterior deltoids. It involves pressing dumbbells upward while maintaining a neutral grip, which can reduce strain on the shoulders and wrists compared to traditional bench press variations.
Chest · Beginner
Pec Deck Chest Fly
An isolation exercise targeting the pectoral muscles, primarily the pectoralis major.
Chest · Intermediate
Barbell Pullover
A shoulder-extension exercise performed with a barbell while lying lengthwise on a flat bench. Its overhead arc loads the chest and latissimus dorsi while the elbows maintain a small bend.
Shoulders · Intermediate
Dumbbell Half Kneeling Shoulder Press
An exercise that targets the deltoids, triceps, and core. It involves pressing a dumbbell overhead while in a half-kneeling position, which helps improve shoulder stability and core engagement.
Legs · Beginner
Single Leg Seated Calf Machine Raise
Targets the calf muscles, specifically the gastrocnemius and soleus. This exercise is performed using a seated calf raise machine, allowing for isolated contraction of each calf muscle individually, enhancing muscle symmetry and balance.
Back · Intermediate
Dumbbell Shoulder Shrugs
Dumbbell Shoulder Shrugs target the trapezius muscles, which are located at the upper back and neck. This exercise helps in building strength and mass in the upper trapezius, improving posture and shoulder stability.
Chest · Intermediate
Dumbbell Floor Chest Fly
An isolation exercise targeting the pectoral muscles. It is performed lying on the floor, which limits the range of motion and provides support, making it a safer alternative to the bench fly for those with shoulder concerns.
Chest · Intermediate
Incline Dumbbell Bench Press
A bilateral chest press on an inclined bench using two independent dumbbells. It emphasizes the upper chest while the anterior deltoids and triceps assist and the shoulders control each dumbbell separately.
Legs · Intermediate
Smith Hack Squat
A Smith-machine squat variation that changes body position relative to the fixed bar. It emphasizes the quadriceps and glutes through a guided lower-body squat pattern.
Shoulders · Intermediate
One-Arm Landmine Standing Shoulder Press
An effective exercise targeting the deltoids, triceps, and upper chest. It utilizes a landmine setup to provide a unique angle of resistance, enhancing shoulder stability and unilateral strength. This exercise is beneficial for improving shoulder mobility and core engagement.
Biceps · Intermediate
Barbell Prone Incline Curl
A biceps isolation exercise performed chest-down on an incline bench. Bench support minimizes body swing and keeps the focus on the biceps.
Forearms · Beginner
Barbell Standing Back Wrist Curl
A standing isolation exercise for the forearm flexors, with the barbell held behind the body. The behind-the-back setup creates a distinct wrist-flexion variation.
Shoulders · Beginner
Machine Reverse Flyes
Machine Reverse Flyes target the posterior deltoids, upper back, and trapezius muscles. This exercise is performed using a reverse fly machine, which provides stability and isolates the rear shoulder muscles effectively. It's ideal for improving shoulder strength and posture.
Chest · Intermediate
Dumbbell Larsen Press
A dumbbell bench-press variation performed without foot support on the floor. Removing leg drive increases the emphasis on upper-body pressing strength and torso stability.
Legs · Beginner
Rotary Calf Raise
An exercise targeting the calf muscles, specifically the gastrocnemius and soleus.
Chest · Beginner
Smith Bench Press
A bilateral chest press on a flat bench beneath the guided bar of a Smith machine. The pectoral muscles, triceps and anterior deltoids move the load along the machine's fixed path, while the bench supports the head, back and pelvis.
Biceps · Intermediate
Band Hammer Curl
An isolation exercise targeting the brachialis and brachioradialis muscles of the upper arm. It involves using a resistance band to perform a curling motion with a neutral grip, which emphasizes the forearms and provides constant tension throughout the movement.
Triceps · Intermediate
Close Grip Push-Up
A floor-based bodyweight press with narrow, separated palms and elbows traveling close to the torso. Both hands and toes support a straight body while elbow extension and shoulder movement train the triceps and chest; the palms do not form a diamond.
