Hypertrophy exercises
524 exercises, 22 pages
Filters in the catalogueBack · Intermediate
Dumbbell Seal Row
The Dumbbell Lying Row on Rack is an upper body exercise targeting the back muscles, particularly the lats, rhomboids, and traps. This exercise involves lying face down on an elevated bench or rack while pulling dumbbells towards your torso, promoting muscle growth and strength in the upper back.
Biceps · Intermediate
EZ-Bar Biceps Curl
An isolation exercise targeting the biceps brachii. It is performed using an EZ-bar, which has a zig-zag shape that allows for a more natural grip, reducing strain on the wrists and forearms. This exercise is effective for building bicep size and strength.
Abs · Beginner
Dead Bug with Ball
Adds a stability ball, held between the hands and knees, to the classic dead bug.
Legs · Intermediate
Single-Leg Deadlift
A unilateral exercise that targets the hamstrings, glutes, and core. It enhances balance, stability, and coordination while also improving lower body strength. This exercise can be performed with bodyweight, dumbbells, or kettlebells.
Back · Beginner
Wide Grip Lat Pulldown
A compound exercise primarily targeting the latissimus dorsi muscles in the back.
Shoulders · Intermediate
Seated Dumbbell Shoulder Press
A bilateral overhead press with two dumbbells performed on a bench with a backrest. It trains the anterior and side deltoids together with the triceps and the muscles that rotate the shoulder blades upward.
Shoulders · Intermediate
Barbell Wide-Grip Upright Row
A standing barbell exercise for the shoulders and upper back. Its wide overhand grip distinguishes this variation from the medium- and extra-wide-grip demonstrations in the same family.
Back · Intermediate
T-Bar Chest Suported Row
The T-Bar Chest Supported Row is a compound back exercise targeting the middle and upper back muscles, including the rhomboids, trapezius, and latissimus dorsi. It minimizes lower back strain by providing chest support, allowing for heavier lifting with proper form.
Abs · Beginner
Machine Lying Crunch
An abdominal exercise performed on a specialized machine designed to target the rectus abdominis. This exercise provides resistance to enhance muscle engagement and improve core strength.
Shoulders · Intermediate
Cable Face Pull
An upper body exercise that targets the rear deltoids, upper back, and traps. It is performed using a cable machine with a rope attachment, focusing on improving shoulder health, posture, and upper back strength.
Core · Beginner
Barbell Standing Twist (Full Range)
A standing trunk-rotation exercise with a barbell supported across the upper back. This version shows a larger controlled turn than the related partial-range variation. The trunk rotates and returns while the stance stays steady; the movement does not require forcing the end of the available range.
Abs · Beginner
Kneeling Band Abs Crunches
A core exercise that targets the abdominal muscles using resistance bands. This exercise emphasizes the rectus abdominis and engages the obliques, providing an effective workout for strengthening and toning the core.
Chest · Intermediate
Decline Push-Up
A bodyweight press with the feet elevated on a flat bench and the palms on the floor. The demonstrated version uses the toes and forefeet on the bench, with knees unsupported, and trains the chest, front shoulders and triceps through a feet-elevated pressing angle.
Glutes · Intermediate
Hip Thrust
A compound exercise primarily targeting the gluteus maximus, with secondary activation of the hamstrings and quadriceps. It involves extending the hips against resistance while keeping the upper back supported on a bench or platform.
Triceps · Beginner
One-Arm Cable Cross Body Triceps Extension
The One-Arm Cable Standing Horizontal Triceps Extension is an isolation exercise targeting the triceps brachii muscle.
Abs · Intermediate
Low Cable Horizontal Pallof Press
An anti-rotational core exercise that targets the obliques, transverse abdominis, and rectus abdominis. It involves pressing a cable horizontally from a low pulley position while resisting rotational forces, promoting core stability and strength.
Glutes · Intermediate
Barbell Rear Lunge On Step
A compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. By incorporating a step, this variation increases the range of motion and challenges balance and coordination.
Shoulders · Intermediate
Medicine Ball Slam
The slam ball exercise is a dynamic, full-body workout that primarily targets the core, shoulders, and legs. It involves lifting a weighted ball overhead and forcefully slamming it to the ground, engaging multiple muscle groups and enhancing power, coordination, and cardiovascular endurance.
Glutes · Beginner
Band Standing Balance Glute Kickback
A lower body exercise that targets the gluteus maximus and improves balance and core stability. It involves extending one leg backward against the resistance of a band while maintaining an upright posture.
Chest · Intermediate
Floor Dumbbell Press
A strength training exercise that targets the chest, triceps, and shoulders.
Forearms · Beginner
Dumbbell Standing Wrist Curl
An isolation exercise for the forearm flexors performed while standing with dumbbells. It develops wrist-flexion strength and muscular endurance in the forearms.
Back · Beginner
Machine Pullover
A strength training exercise targeting the latissimus dorsi, pectoralis major, and serratus anterior muscles.
Biceps · Intermediate
Cable Squatting Curl
A cable arm exercise that combines a squat position with a biceps curl. The lower-body position adds postural demand while the cable provides resistance for elbow flexion.
