Hypertrophy exercises
524 exercises, 22 pages
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Legs · Intermediate
Dumbbell Squat
A free-weight lower-body squat performed with dumbbells. It emphasizes the quadriceps and glutes, with the trunk and hips contributing to stable loaded movement.
Legs · Intermediate
Resistance Band Hip Adduction
Targets the inner thigh muscles, specifically the adductors. It involves using a resistance band to create tension, which helps in strengthening and toning the inner thighs. This exercise is beneficial for improving hip stability and overall lower body strength.
Legs · Beginner
Smith Machibe Glute Kickback
The Smith Machine Glute Kickback is a lower body exercise targeting the gluteal muscles. It utilizes the Smith machine to provide stability and control, allowing for focused activation of the glutes. This exercise is beneficial for building strength and muscle definition in the posterior chain.
Shoulders · Intermediate
Seated Face Pull
An upper body exercise primarily targeting the rear deltoids, trapezius, and rotator cuff muscles. It is performed using a cable machine with a rope attachment, focusing on improving shoulder stability and posture.
Abs · Beginner
Band Standing Crunches
A core strengthening exercise that utilizes resistance bands to engage the abdominal muscles. This exercise targets the rectus abdominis and obliques, enhancing core stability and strength. It is performed in a standing position, making it functional and applicable to various athletic movements.
Shoulders · Intermediate
Dumbbell Cuban Rotation
An exercise that targets the rotator cuff muscles, improving shoulder stability and mobility. It involves a combination of external rotation and a lateral raise, making it effective for enhancing shoulder health and preventing injuries.
Legs · Beginner
Seated Leg Curl
An isolation exercise targeting the hamstring muscles located at the back of the thigh.
Shoulders · Intermediate
Cable Supinated Face Pull
An upper body exercise targeting the rear deltoids, trapezius, and rotator cuff muscles. It involves pulling a cable towards the face with a supinated grip, emphasizing shoulder external rotation and scapular retraction.
Glutes · Beginner
Seated Band Hip Abduction
An exercise targeting the gluteus medius and minimus muscles. It involves using a resistance band to provide tension, helping to strengthen and stabilize the hips. This exercise is beneficial for improving hip mobility, enhancing athletic performance, and preventing injuries.
Biceps · Intermediate
EZ-Bar Preacher Curl
The EZ Bar Preacher Curl is an isolation exercise targeting the biceps brachii.
Legs · Beginner
Leg Press Wide Stance
A compound lower body exercise targeting the quadriceps, hamstrings, glutes, and adductors. By positioning the feet wider than shoulder-width apart on the platform, this variation emphasizes the inner thighs and glutes more than a standard leg press.
Back · Beginner
Band Bent Over Lat Pulldown
A resistance-band back exercise that uses a hinged torso position to create a vertical-pull pattern. It focuses on the latissimus dorsi while the trunk provides support.
Shoulders · Intermediate
Dumbbell Incline T Raise
An upper-back and shoulder exercise performed on an incline bench with the arms moving in a T-shaped path. It emphasizes the rear deltoids, trapezius, rhomboids, and scapular control.
Back · Intermediate
Gorilla Row
A unilateral back exercise that targets the latissimus dorsi, rhomboids, and traps while also engaging the core. It is performed with dumbbells and involves a bent-over stance, mimicking the posture of a gorilla. This exercise helps in building strength and stability in the upper back and shoulders.
Abs · Intermediate
Band Pallof Press
An anti-rotation core exercise that targets the obliques, transverse abdominis, and rectus abdominis. It also engages the shoulders, chest, and glutes to maintain stability. This exercise is performed using a resistance band and is excellent for improving core strength and stability.
Back · Intermediate
Wide Grip Chest Supported Row
A strength training exercise targeting the upper back, specifically the latissimus dorsi, rhomboids, and trapezius muscles. It involves pulling a weight towards the chest while maintaining a wide grip on the handles, with the chest supported on an inclined bench to minimize lower back strain.
Legs · Intermediate
Barbell Sumo Squat
A wide-stance squat with a barbell across the upper back. It trains the quadriceps and glutes, with the hip adductors contributing to the ascent. The demonstrated stance and outward knee path are less pronounced than in the separate Barbell Plie Squat variation.
Abs · Beginner
Med Ball Russian twist
A core exercise that targets the oblique muscles, improving rotational strength and stability. It involves sitting on the floor with legs elevated and twisting the torso while holding a medicine ball.
Legs · Intermediate
Dumbbell Split Squat
A split-stance lower-body strength exercise performed with dumbbells. It trains the quadriceps, glutes, and hamstrings while developing unilateral leg strength and balance.
Chest · Intermediate
Low Incline Dumbbell Fly
A chest exercise on an inclined bench with a low-to-high, inward arm path. Two dumbbells provide resistance as the upper chest and front shoulders move the arms from beside the hips toward the front of the chest.
Triceps · Beginner
EZ-Bar Seated Triceps Extension
The EZ Bar Seated Triceps Extension is an isolation exercise targeting the triceps brachii muscles.
Forearms · Beginner
Barbell Standing Wrist Curl
A standing isolation exercise that targets the wrist flexors and forearms with a barbell. It develops wrist-flexion strength without the support of a bench.
