Hypertrophy exercises
524 exercises, 22 pages
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Triceps · Intermediate
Incline Dumbbell Triceps Extension
A triceps isolation exercise with the back supported on an incline bench. Two dumbbells move through elbow extension behind and above the head, with an overhead position that involves the long head of the triceps.
Chest · Beginner
Machine Chest Press
A resistance exercise targeting the pectoral muscles, primarily the pectoralis major, with secondary activation of the triceps and anterior deltoids.
Forearms · Beginner
Barbell Wrist Curl
An isolation forearm exercise that targets the wrist flexors with a barbell. It develops wrist-flexion strength and complements reverse wrist curls for balanced forearm work.
Legs · Beginner
Single-Leg Seated Calf Raise with Dumbbell
An isolation exercise targeting the calf muscles, specifically the gastrocnemius and soleus. This exercise is performed seated, allowing for focused contraction of one leg at a time, enhancing muscle symmetry and strength.
Back · Beginner
Cable Shrug
A standing shoulder-elevation exercise using a short straight bar attached to a low cable pulley. The shoulders raise and lower the load while the elbows remain nearly straight, targeting the upper trapezius rather than an upright-row pulling action.
Back · Intermediate
One-Arm Seated Row
The Single Arm Seated Row is an isolation exercise targeting the latissimus dorsi, rhomboids, and trapezius muscles. It is performed using a cable machine with a single handle attachment, allowing for unilateral training to correct muscle imbalances and enhance muscle engagement.
Back · Intermediate
Close Grip Landmine Row
A compound exercise targeting the upper back, specifically the rhomboids, trapezius, and latissimus dorsi, while also engaging the biceps and forearms.
Legs · Intermediate
Box Squat
A strength training exercise that targets the quadriceps, hamstrings, glutes, and lower back.
Triceps · Intermediate
Seated Cable Horizontal French Press
An isolation exercise targeting the triceps. It involves extending the arms against resistance provided by a cable machine, focusing on the long head of the triceps. This exercise is performed seated, which helps stabilize the body and allows for better focus on the triceps.
Biceps · Intermediate
Seated Incline Biceps Curl
An isolation exercise targeting the biceps brachii. It is performed on an incline bench, which increases the range of motion and emphasizes the stretch at the bottom of the movement. This exercise helps in building bicep size and strength by focusing on the long head of the biceps.
Abs · Beginner
Band Bicycle Crunches
A core-strengthening exercise that targets the abdominal muscles, particularly the obliques, while incorporating resistance bands to increase intensity. This exercise enhances core stability and improves rotational strength.
Shoulders · Intermediate
Landmine Press
An angled barbell pressing exercise using one end of a bar anchored in a landmine. It develops the shoulders, upper chest, triceps, and pressing coordination along a diagonal path.
Legs · Advanced
Weighted Pistol Squat
An advanced lower body exercise that targets the quadriceps, glutes, hamstrings, and core.
Shoulders · Intermediate
Seated Shoulder Press Neutral Grip
An upper body exercise targeting the deltoid muscles, particularly the anterior and lateral heads, as well as engaging the triceps and upper chest.
Forearms · Beginner
Seated Cable Wrist Curl
The Cable Wrist Curl is an isolation exercise targeting the forearm muscles, specifically the wrist flexors. It involves using a cable machine to provide constant tension throughout the movement, enhancing muscle engagement and growth.
Chest · Intermediate
Decline Smith Bench Press
A compound chest exercise using a guided bar and a head-down bench. It emphasizes the lower chest while the triceps and front deltoids assist the press.
Shoulders · Intermediate
One-Arm Landmine Half Kneeling Shoulder Press
The Landmine Half Kneeling One Arm Shoulder Press is an exercise that targets the shoulder muscles, particularly the deltoids, while also engaging the core for stability.
Biceps · Intermediate
Alternate Dumbbell Hammer Curl
A strength training exercise targeting the biceps and forearms. It involves lifting dumbbells in a neutral grip, alternating arms, which helps in developing arm size and strength while also engaging the brachialis and brachioradialis muscles.
Forearms · Beginner
Cable Wrist Curl
An isolation exercise targeting the forearm flexors. It involves using a cable machine to perform wrist curls, which helps in building strength and endurance in the forearms. This exercise is beneficial for improving grip strength and overall arm stability.
Legs · Intermediate
Single Leg Dumbbell Deadlift
A one-leg hip hinge performed with a dumbbell in each hand. It loads the glutes and hamstrings while requiring control of the pelvis and balance on the supporting leg.
Back · Beginner
Kneeling Cable Lat Pulldown
A compound exercise targeting the latissimus dorsi muscles, along with secondary activation of the biceps, rhomboids, and trapezius. This exercise is performed using a cable machine and requires a kneeling position to enhance core stability and isolate the back muscles more effectively.
Abs · Intermediate
Landmine Twist
A core exercise that targets the obliques, abdominals, and shoulders. It involves rotating the torso while holding a barbell anchored at one end, providing a unique rotational movement that enhances core stability and strength.
