Hypertrophy exercises
524 exercises, 22 pages
Filters in the catalogueChest · Intermediate
One-Arm Cable Fly
An isolation exercise targeting the pectoral muscles, specifically the chest. It involves using a cable machine to perform a fly motion with one arm, allowing for unilateral training and improved muscle symmetry. This exercise helps in enhancing muscle definition and strength in the chest area.
Back · Intermediate
Barbell Bent Over Row From Pin
Starts every repetition from a dead stop, with the bar resting on safety pins set around knee height in a power rack.
Chest · Intermediate
Cable Kneeling High To Low Fly
A kneeling cable chest fly that follows a high-to-low line of resistance. It emphasizes the pectoral muscles while the kneeling position limits lower-body contribution.
Biceps · Intermediate
Spider Hammer Curl
An isolation exercise targeting the brachialis and brachioradialis muscles in the arms. It involves curling dumbbells with a neutral grip while leaning forward, typically performed on an incline bench. This exercise enhances arm thickness and forearm strength.
Legs · Intermediate
Lowbar Squat
A compound exercise primarily targeting the muscles of the lower body, including the quadriceps, hamstrings, glutes, and lower back.
Legs · Beginner
Single-Leg Calf Raise with Dumbbell
Single-Leg Raises with Dumbbell is an exercise targeting the lower abdominal muscles and hip flexors. It involves raising one leg at a time while holding a dumbbell between the feet, providing resistance to enhance muscle engagement and strength.
Legs · Beginner
Barbell Step-Up (Foot on Bench Start)
A lower-body strength exercise with a barbell across the upper back and the working foot already supported on a bench.
Shoulders · Beginner
One-Arm Cable Front Raise (Neutral Grip)
A unilateral shoulder exercise using a low cable and a neutral, thumb-up grip. It targets the anterior deltoid, with one arm working against cable resistance at a time.
Legs · Intermediate
Deadlift
A compound exercise that targets multiple muscle groups, primarily the posterior chain, including the glutes, hamstrings, lower back, and traps. It is a fundamental strength training movement that involves lifting a loaded barbell from the ground to hip level while maintaining a neutral spine.
Biceps · Intermediate
Seated Dumbbell Curl
An isolation exercise targeting the biceps brachii. It involves curling a dumbbell in each hand while seated, minimizing the use of momentum and focusing on the contraction of the biceps.
Back · Intermediate
Wide-Grip Pull-Up on Angled Handles
A bodyweight vertical pull-up on a multi-grip station. The outer angled handles change hand and wrist position compared with a straight bar while keeping the focus on back strength, biceps, and scapular control.
Back · Intermediate
Chin-Up
An unassisted bodyweight pull on a horizontal bar with the palms facing the body and hands approximately shoulder-width apart. The body rises from a near-straight-arm hang until the chin reaches bar level, combining shoulder movement with elbow flexion to train the back and arm flexors.
Shoulders · Intermediate
One-Arm Shoulder Press Dumbbell
The standing one-arm dumbbell press is a compound exercise targeting the shoulders, specifically the deltoid muscles. It also engages the core for stabilization. This exercise helps in developing unilateral strength and improving balance.
Shoulders · Intermediate
Seated Cuban Press
A compound exercise that targets the shoulders, particularly the deltoids, while also engaging the rotator cuff muscles. It combines elements of both an external shoulder rotation and an overhead press, promoting shoulder stability and strength.
Back · Intermediate
Cable Wide Grip Behind Neck Pulldown
An upper body exercise targeting the latissimus dorsi, trapezius, and rhomboids. It involves pulling a cable bar down behind the neck while seated, emphasizing the upper back and shoulder muscles.
Back · Beginner
Rope Straight-Arm Lat Pulldown
The Standing Cable Straight Arm Pulldown is an isolation exercise targeting the latissimus dorsi muscles.
Back · Intermediate
Seated Cable Row
The Cable Low Seated Row is a compound exercise targeting the muscles of the upper back, including the latissimus dorsi, rhomboids, trapezius, and biceps. It involves pulling a weighted cable handle towards the torso while seated, emphasizing back muscle engagement and posture.
Chest · Intermediate
Standing Cable Chest Press
A bilateral horizontal press performed with two cable handles in a staggered stance. It trains the chest with assistance from the front shoulders and triceps while the unsupported trunk controls the cable pull.
Shoulders · Intermediate
Barbell Push Press
A compound exercise that primarily targets the shoulders, triceps, and upper chest. It involves using the legs to help drive the barbell overhead, allowing for heavier loads compared to a strict press. This exercise enhances power, strength, and coordination.
Chest · Intermediate
Low Cable Incline Bench Press
A bilateral chest press on an inclined bench using separate handles from low pulleys. It combines shoulder pressing and elbow extension, with the bench supporting the trunk and the cables resisting the upward, inward hand path.
Legs · Beginner
Calf Leg Press
Calf Raises On Sled is an isolation exercise targeting the calf muscles, primarily the gastrocnemius and soleus. This exercise is performed using a leg press machine or sled, allowing for controlled movement and resistance to effectively engage and strengthen the calves.
Abs · Beginner
Band Standing Twisting Crunches
Band Standing Twisting Crunches target the oblique muscles and improve core stability. This exercise involves using a resistance band to add tension and challenge the rotational movement of the torso while standing.
Triceps · Intermediate
JM Press
A hybrid exercise combining elements of the bench press and the tricep extension, specifically targeting the triceps.
Biceps · Intermediate
Dumbbell Spider Curl
An incline-bench biceps isolation exercise performed with the chest supported. The setup reduces body momentum and keeps the emphasis on elbow flexion and biceps contraction.
