Hypertrophy exercises
524 exercises, 22 pages
Filters in the catalogueLegs · Intermediate
Smith Rear Lunge
A lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. Utilizing the Smith machine provides stability and control, making it suitable for both beginners and advanced lifters. This exercise helps in improving balance, coordination, and overall leg strength.
Triceps · Beginner
Triceps Cable Kickback
The Tricep Cable Kickback is an isolation exercise targeting the triceps brachii muscle. It involves extending the arm behind the body using a cable machine, which provides constant tension throughout the movement. This exercise helps in building muscle definition and strength in the triceps.
Triceps · Intermediate
Decline Barbell French Press
An isolation exercise targeting the triceps brachii. Performed on a decline bench, this exercise emphasizes the long head of the triceps by increasing the range of motion and providing a unique angle of resistance. It is effective for building tricep mass and strength.
Legs · Beginner
Machine Calf Raises
Machine Calf Raises target the calf muscles, primarily the gastrocnemius and soleus. This exercise is performed using a specialized machine that allows for controlled movement and resistance, making it effective for building strength and size in the lower leg muscles.
Chest · Intermediate
Decline Dumbbell Bench Press
A compound chest exercise using two independent weights on a head-down bench. It emphasizes the lower chest and combines chest pressing with elbow extension by the triceps.
Glutes · Beginner
Seated Hip Abduction
Targets the hip abductor muscles, primarily the gluteus medius and minimus. It is performed using a specialized machine where you sit with your legs together and push them apart against resistance. This exercise helps improve hip stability, balance, and overall lower body strength.
Legs · Beginner
Kettlebell Goblet Squat
A lower-body squat with one kettlebell held by the horns at the chest, its bell hanging below the handle. The front-held load accompanies deep knee and hip flexion, with the quadriceps and gluteal muscles driving the return to standing.
Legs · Intermediate
Barbell Cossack Squat
A lateral squat variation performed with a barbell across the upper back. It trains the quadriceps, glutes, hamstrings, and adductors through a side-to-side lower-body pattern.
Shoulders · Intermediate
Chest Supported Lateral T Raise
An isolation exercise targeting the rear deltoids, with secondary engagement of the upper back muscles. This exercise is performed on an incline bench set at an angle greater than 45 degrees, allowing for optimal isolation of the rear delts while minimizing lower back strain.
Forearms · Beginner
Barbell Reverse Wrist Curl
An isolation forearm exercise that targets the wrist extensors with an overhand grip. It complements wrist-flexion work by emphasizing the opposite side of the forearm.
Legs · Beginner
Prone Lying Leg Curl
An isolation exercise targeting the hamstrings. It involves flexing the knees against resistance while lying face down on a leg curl machine. This exercise helps in strengthening the hamstrings, improving knee joint stability, and enhancing overall lower body performance.
Glutes · Intermediate
Romanian Deadlift
The Romanian Deadlift (RDL) is a compound exercise that primarily targets the hamstrings, glutes, and lower back.
Shoulders · Beginner
One-Arm Dumbbell Lateral Raise
A standing shoulder-isolation exercise with one dumbbell moving out to the side. It targets the lateral deltoid while the torso remains unsupported and still.
Glutes · Intermediate
Back Extension With Dumbbell
An exercise targeting the lower back muscles, specifically the erector spinae. It also engages the glutes and hamstrings. This exercise helps improve posture and strengthen the posterior chain.
Chest · Intermediate
One-Arm Dumbbell Bench Press
A unilateral chest exercise that targets the pectoral muscles, triceps, and deltoids. This exercise enhances muscle symmetry, core stability, and overall strength by engaging stabilizing muscles to maintain balance.
Shoulders · Beginner
Smith Machine Upright Row
A compound exercise targeting the shoulders and upper back. It involves lifting a barbell vertically along the body using a Smith machine, which provides stability and control. This exercise primarily engages the deltoids, trapezius, and biceps.
Biceps · Intermediate
Kettlebell Biceps Curl
An isolation curl variation using a kettlebell. Its offset load challenges elbow flexion while emphasizing the biceps and contributing forearm stability.
Back · Intermediate
Pendlay Row
A barbell exercise that targets the upper back, lats, and traps. It emphasizes strict form and explosive power from a dead stop position, making it an effective movement for building strength and muscle mass in the back.
Chest · Beginner
Seated Cable Chest Press
A bilateral pressing exercise performed on an upright bench between two cable pulleys. It combines shoulder movement and elbow extension to train the chest with assistance from the triceps and front deltoids.
Shoulders · Beginner
Cable Leaning Lateral Raise
A leaning cable variation of the lateral raise for the lateral deltoids. The body angle changes the line of resistance compared with an upright cable lateral raise.
Legs · Intermediate
Smith Zercher Squat
A front-loaded squat with the Smith-machine bar supported in the crooks of the elbows. It trains the quadriceps and glutes while the trunk and upper back support the load in front of the body.
Triceps · Beginner
Katana Triceps Extension
An isolation exercise targeting the triceps brachii, particularly focusing on the long head. This exercise is performed using a cable machine with a rope attachment, allowing for a full range of motion and continuous tension on the triceps.
Back · Intermediate
Trap Bar Shrugs
An exercise targeting the trapezius muscles, performed using a trap bar. This movement emphasizes the upper trapezius and helps improve shoulder stability and posture. The trap bar allows for a neutral grip, which can reduce strain on the wrists and shoulders compared to a straight barbell.
Abs · Beginner
Band Kneeling Twisting Crunch
A kneeling core exercise that combines trunk flexion and rotation against band resistance. It emphasizes the obliques and abdominal muscles.
