Hypertrophy exercises
524 exercises, 22 pages
Filters in the catalogueLegs · Intermediate
Pin Squat
A variation of the traditional squat where the barbell is lifted from a set of safety pins or supports within a power rack.
Triceps · Beginner
Triceps Cable Pushdown Reverse Grip
A bilateral triceps exercise using an underhand grip on an upper-cable bar. The elbows extend beside the torso while the wrists maintain the supinated grip.
Legs · Intermediate
Barbell Squat
A fundamental compound exercise that targets the quadriceps, hamstrings, glutes, and lower back.
Legs · Intermediate
Seated Hip Adduction
Targets the adductor muscles of the inner thighs. It is performed using a specialized machine that allows you to bring your legs together against resistance. This exercise is beneficial for strengthening and toning the inner thigh muscles, improving stability and balance.
Legs · Beginner
Smith Chair Squat
A lower body exercise performed using a Smith machine. It targets the quadriceps, hamstrings, glutes, and calves. The exercise involves squatting down as if sitting on an imaginary chair, providing stability and control through the guided bar path of the Smith machine.
Back · Intermediate
Seated Cable Wide Grip Row
The Wide Grip Seated Row is a strength training exercise targeting the upper back muscles, including the latissimus dorsi, rhomboids, and trapezius.
Back · Intermediate
One-Arm Cable Low Row
The Single Arm Cable Row is an isolation exercise targeting the latissimus dorsi, rhomboids, and trapezius muscles.
Legs · Beginner
Weighted Seated Calf Raise
An isolation exercise targeting the calf muscles, specifically the soleus and gastrocnemius. It involves sitting on a machine with a padded lever over the knees and raising the heels by extending the ankles against resistance.
Forearms · Beginner
One-Arm Wrist Curl Dumbbell
The Dumbbell One Arm Wrist Curl is an isolation exercise targeting the forearm muscles, specifically the wrist flexors. It helps in developing grip strength and forearm size. This exercise is performed with a single dumbbell, allowing for focused contraction and control of the wrist flexor muscles.
Shoulders · Beginner
Dumbbell Seated Lateral Raise
A seated shoulder-isolation exercise that targets the lateral deltoids. The seated position limits lower-body momentum and keeps the focus on the middle shoulder.
Glutes · Intermediate
Dumbbell Reverse Lunge off Step
A compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. By performing the lunge off a step, you increase the range of motion and challenge your balance and stability. This exercise also engages the core for stabilization.
Legs · Advanced
Deficit Deadlift
A variation of the conventional deadlift performed while standing on an elevated surface, typically 1-3 inches high.
Chest · Intermediate
Incline Barbell Bench Press (Bottom Pause)
A bilateral barbell press on an inclined bench with a deliberate pause at the lower endpoint near the upper chest. The movement emphasizes the upper chest, assisted by the anterior deltoids and triceps.
Triceps · Beginner
Cable Cross Triceps Extension
An isolation exercise targeting the triceps brachii. It involves extending the arms while holding cable handles, focusing on the contraction of the triceps. This exercise helps in building strength and definition in the upper arm.
Shoulders · Beginner
One-Arm Cable Lateral Raise
The Single Arm Cable Side Lateral Raise is an isolation exercise targeting the lateral deltoid muscles. It involves lifting a cable handle to the side of the body, focusing on shoulder abduction. This exercise helps in building shoulder width and improving shoulder stability.
Shoulders · Beginner
Cable Front Raise
An isolation shoulder exercise that uses a cable handle to target the anterior deltoids. Cable resistance provides consistent loading through the front-raising pattern.
Abs · Beginner
Band Standing Side Bend
An exercise targeting the oblique muscles, which are part of the core. It involves bending the torso to the side while maintaining tension with a resistance band, helping to improve core stability and strength.
Back · Intermediate
Barbell Bent-Over Row (Near-Horizontal Torso)
A barbell pulling exercise performed from a hip hinge. In this variation the torso stays closer to horizontal than in the related raised-torso row. The back and elbow flexors pull the bar while the trunk maintains the hinged position.
Glutes · Beginner
Kneeling Resistance Band Glute Kickback
An isolation exercise targeting the gluteus maximus. It involves extending the leg backward against the resistance of a band, focusing on glute activation and strength. This exercise is performed on all fours, using a resistance band looped around one foot and anchored under the opposite knee.
Legs · Intermediate
Half Squat
A compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves.
Triceps · Intermediate
Cable Incline Skull Crusher
A two-arm triceps exercise on an incline bench with resistance from a low pulley behind the bench. Elbow extension moves a compact bar attachment while the upper arms remain largely fixed.
Shoulders · Beginner
Dumbbell Front Raise
An isolation shoulder exercise that targets the anterior deltoids with dumbbells. The independent dumbbells allow each shoulder to work through the front-raising pattern separately.
Abs · Beginner
Rotary Torso
The Lever Trunk Rotation is an exercise targeting the oblique muscles and core stability. It involves rotating the torso against resistance, typically using a lever machine, to enhance rotational strength and improve core engagement.
