Hypertrophy exercises
524 exercises, 22 pages
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Shoulders · Intermediate
Cable Upright Row
A standing shoulder and upper-back exercise using a narrow overhand grip on a short bar attached to a low pulley. The upward pull combines shoulder abduction and scapular elevation with elbow flexion.
Back · Beginner
Machine Shrugs
Machine Shrugs target the trapezius muscles, primarily focusing on the upper traps. This exercise is performed using a shrug machine, which provides stability and allows for controlled movement. It is effective for building strength and size in the upper back and improving posture.
Back · Intermediate
Bent Over Kettlebell Row
A compound exercise targeting the upper back, shoulders, and arms. It involves pulling a kettlebell towards your torso while maintaining a bent-over position, engaging the core for stability and balance.
Glutes · Beginner
Smith Machine Good Morning
A compound exercise targeting the posterior chain, primarily focusing on the lower back, glutes, and hamstrings. It involves bending at the hips while maintaining a neutral spine, using the Smith Machine to guide the movement safely.
Biceps · Beginner
One-Arm Machine Preacher Curl
An isolation exercise targeting the biceps brachii. This exercise is performed using a preacher curl machine, allowing for controlled movement and focused contraction of the biceps. It helps in building muscle mass and improving the peak of the bicep.
Back · Beginner
Cable Lat Pulldown
A compound exercise targeting the latissimus dorsi muscles, along with secondary engagement of the biceps, rhomboids, and trapezius. It is performed using a cable machine with an overhead pulley and a wide bar attachment, primarily focusing on developing upper back strength and width.
Shoulders · Intermediate
Lever Seated Hammer Grip Shoulder Press
A seated machine overhead press with a neutral grip. It emphasizes the deltoids and triceps while the machine provides a guided pressing path and torso support.
Biceps · Intermediate
Dumbbell Supinated Preacher Curl
An isolation exercise targeting the biceps brachii, specifically emphasizing the short head. It involves curling a dumbbell with a supinated grip (palms facing up) while seated at a preacher bench, which stabilizes the upper arm and minimizes the involvement of other muscle groups.
Glutes · Intermediate
Barbell Good Morning
A compound barbell hip-hinge exercise that develops the posterior chain. It primarily targets the hamstrings, glutes, and spinal erectors while reinforcing controlled hip extension.
Triceps · Intermediate
Close Grip Smith Bench Press
A flat-bench press using a narrow overhand grip on a guided Smith-machine bar. The triceps extend the elbows while the chest and front shoulders assist the press along the fixed bar path.
Triceps · Intermediate
Lying EZ-Bar Triceps Extension
A bilateral elbow-extension exercise performed on a flat bench. The EZ bar travels from near the forehead to above the upper torso while the bench supports the body and the upper arms remain largely steady.
Back · Intermediate
One-Arm Low Cable Seated Row
The Single Arm Low Cable Seated Row is an isolation exercise targeting the latissimus dorsi, rhomboids, and biceps. It involves pulling a cable handle towards your torso while seated, focusing on unilateral muscle engagement and improving muscular balance.
Triceps · Intermediate
Standing One Dumbbell French Press
An isolation exercise targeting the triceps. It involves holding a single dumbbell with both hands and extending the arms overhead, focusing on the contraction of the triceps muscles. This exercise helps in building strength and definition in the upper arm.
Abs · Intermediate
Cable Twist (up down)
A core-strengthening exercise that targets the obliques and transverse abdominis. It involves rotational movement using a cable machine, enhancing stability and improving rotational power.
Biceps · Intermediate
Single Dumbbell Curl
An isolation exercise targeting the biceps brachii. It involves curling a single dumbbell with one hand, emphasizing unilateral strength and muscle balance. This exercise helps in developing the peak of the bicep and improving arm symmetry.
Back · Beginner
Cable Neutral Grip Lat Pulldown
A vertical cable pull performed with a neutral-grip attachment. It develops the lats, biceps, and upper back while using a palm-facing hand position.
Shoulders · Intermediate
Barbell Overhead Press
The Barbell Shoulder Press is a compound exercise that targets the deltoid muscles of the shoulders, as well as the triceps and upper chest. It involves pressing a barbell overhead while standing or seated, engaging multiple muscle groups for strength and stability.
Glutes · Intermediate
Cable Hip Abducction
Cable Hip Abduction is an isolation exercise targeting the gluteus medius and minimus muscles. It involves moving the leg away from the body's midline using a cable machine, enhancing hip stability and strength.
Back · Beginner
One-Arm Chest Supported Row Machine
The Single Arm Chest Supported Row Machine is a strength training exercise that targets the upper back muscles, particularly the latissimus dorsi, rhomboids, and trapezius.
Shoulders · Beginner
Bent Over Dumbbell Lateral Raise
Bent-over lateral raises target the posterior deltoids, upper back, and trapezius muscles. This exercise is performed by bending at the hips with a neutral spine and lifting weights to the side, focusing on shoulder abduction.
Forearms · Beginner
EZ-Bar Seated Reverse Wrist Curl
A bilateral wrist-extension exercise with an overhand grip and both forearms supported on the thighs. The EZ-bar provides the resistance while the forearm extensors move the hands.
Legs · Beginner
Machine Belt Squat
A lower body exercise that targets the quadriceps, hamstrings, glutes, and calves.
Back · Intermediate
Dumbbell Kelso Shrugs
The Dumbbell Kelso Shrug is an isolation exercise targeting the trapezius muscles, specifically the middle and lower fibers. It involves a horizontal shrugging motion performed while lying face down on an incline bench, allowing for a greater range of motion and focus on scapular retraction.
Back · Beginner
One-Arm Straight-Arm Cable Lat Pulldown
The Straight One Arm Cable Pulldown targets the latissimus dorsi, teres major, and other muscles of the back. This exercise is performed using a cable machine with a single handle attachment, allowing for unilateral training and improved muscle symmetry.
