Hypertrophy exercises
524 exercises, 22 pages
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Back · Intermediate
Close-Grip Pull-Up
A bodyweight vertical pull-up on a straight bar with a narrow overhand grip. It builds back, biceps, and grip strength, while the narrow hand position makes it distinct from medium- and wide-grip pull-ups.
Forearms · Intermediate
One-Arm Neutral Wrist Dumbbell Curl
The Dumbbell One Arm Neutral Wrist Curl is an isolation exercise targeting the forearm muscles, specifically the wrist flexors. It involves curling a dumbbell with a neutral grip, focusing on strengthening and increasing endurance in the forearms.
Chest · Intermediate
Standing Cable Low Chest Press
Targets the lower portion of the pectoral muscles. This exercise is performed using a cable machine with the pulleys set at a low position. It engages the chest, shoulders, and triceps, promoting muscle growth and strength in the upper body.
Legs · Beginner
Barbell Calf Raise
A strength exercise targeting the calf muscles, primarily the gastrocnemius and soleus. It involves lifting a barbell while standing on the balls of your feet, focusing on ankle plantar flexion to engage and build the calf muscles.
Legs · Beginner
Narrow Stance 45 Degree Leg Press
A compound lower body exercise targeting the quadriceps, glutes, and hamstrings.
Back · Intermediate
One-Arm Dumbbell Bent Over Scapula Row
Targets the upper back muscles, particularly the scapular retractors and stabilizers. This exercise helps improve posture and shoulder stability by focusing on the movement of the scapulae. It is performed with one arm at a time, allowing for greater focus on each side of the body.
Chest · Intermediate
Barbell Floor Press
A compound upper body exercise that targets the chest, triceps, and shoulders. It is performed by lying on the floor and pressing a barbell from chest level to arm's length above the torso. This exercise minimizes shoulder strain and emphasizes tricep engagement due to the limited range of motion.
Legs · Intermediate
Weighted Sissy Squat
An advanced lower body exercise targeting the quadriceps. It involves leaning back while keeping the hips extended and adding weight for increased resistance. This exercise requires balance, core stability, and proper technique to prevent injury.
Biceps · Intermediate
Bar Cable Biceps Curl
An isolation exercise targeting the biceps brachii, utilizing a cable machine to maintain constant tension throughout the movement. This exercise is effective for building bicep strength and size, and it allows for a controlled range of motion.
Biceps · Intermediate
Bayesian Cable Curl
An isolation exercise targeting the biceps, performed using a cable machine. This exercise emphasizes the stretch and contraction of the biceps by maintaining constant tension throughout the movement. It is ideal for enhancing bicep peak and overall arm development.
Biceps · Intermediate
Close-grip EZ Bar Curl
An isolation exercise targeting the biceps brachii, with additional engagement of the brachialis and forearm muscles.
Shoulders · Beginner
Plate Front Raise Drive
Front Plate Raises With Rotation is a compound exercise that targets the shoulders, specifically the anterior deltoids, while also engaging the core for stability.
Chest · Intermediate
High Low Cable Chest Fly
An isolation exercise targeting the pectoral muscles. It involves using a cable machine to perform a fly motion, starting with the cables positioned high above the shoulders and pulling them downwards in an arc towards the midline of the body. This movement emphasizes the lower portion of the chest.
Shoulders · Intermediate
Band Shoulder Press
An upper body exercise that targets the deltoid muscles, particularly the anterior and lateral heads, as well as the triceps. It involves pressing resistance bands overhead, providing a dynamic and variable resistance that enhances shoulder stability and strength.
Back · Beginner
One-Arm Lat Pulldown
The One Arm Lat Pulldown is an isolation exercise targeting the latissimus dorsi muscles.
Legs · Intermediate
Anderson Squat
The Anderson Squat, also known as the pin squat, is a variation of the traditional squat where the barbell starts from a dead stop on safety pins or supports within a power rack.
Shoulders · Intermediate
Dumbbell Push Press
A compound overhead-press variation that uses leg drive to assist two dumbbells overhead. It develops shoulders, triceps, upper chest, power, and whole-body coordination.
Biceps · Intermediate
Zottman Curl
A compound exercise targeting the biceps and forearms. It combines a standard bicep curl with a reverse curl, effectively working both the flexor and extensor muscles of the arm. This exercise is performed with dumbbells and is beneficial for developing arm strength and size.
Biceps · Intermediate
Band Biceps Curl
An isolation arm exercise that uses elastic resistance to target the biceps brachii. Band tension changes across the range, providing resistance throughout the curl.
Shoulders · Intermediate
Barbell Behind Neck Shoulder Press
A compound exercise targeting the deltoid muscles, particularly the anterior and medial heads, as well as engaging the triceps and upper back. This exercise requires a barbell and is performed while standing or seated, focusing on controlled movement and proper form to avoid injury.
