Hypertrophy exercises
524 exercises, 22 pages
Filters in the catalogueShoulders · Intermediate
Trap Y Raise
An isolation exercise targeting the trapezius muscles, particularly the lower and middle fibers, as well as the rear deltoids. It is performed with light weights to focus on muscle activation and improve shoulder stability and posture.
Back · Intermediate
Band High Anchor Wide Row
An exercise targeting the upper back muscles, including the rhomboids, trapezius, and rear deltoids. It involves pulling a resistance band anchored at a high point towards your chest with elbows flared out, promoting scapular retraction and shoulder stability.
Shoulders · Beginner
Cable Lateral Raise
An isolation shoulder exercise that targets the lateral deltoids with cable resistance. The cable maintains consistent loading through the side-raising pattern.
Biceps · Intermediate
Close Grip Biceps Curl
An isolation exercise targeting the biceps brachii, particularly emphasizing the short head of the biceps. This exercise involves using a barbell or an EZ curl bar with a narrow grip to maximize bicep engagement and minimize forearm involvement.
Shoulders · Intermediate
One-Arm Dumbbell Incline Lateral Raise
A unilateral shoulder exercise performed side-lying against an inclined bench. The supported torso changes the arm angle relative to gravity while the working arm raises the dumbbell outward, with the side deltoid producing the main movement.
Triceps · Beginner
Cable Triceps Pushdown
An isolation exercise targeting the triceps brachii, primarily focusing on the lateral and long heads.
Shoulders · Beginner
Seated Bent Over Dumbbell Lateral Raise
Targets the posterior deltoids, trapezius, and rhomboids. This exercise enhances shoulder stability and improves upper back strength. It is performed while seated, which helps isolate the muscles by minimizing momentum.
Glutes · Beginner
Single Leg Weighted Glute Bridge
An advanced exercise targeting the gluteal muscles, hamstrings, and core. This movement enhances unilateral strength and stability by isolating one leg at a time, making it effective for correcting muscle imbalances and improving overall lower body strength.
Abs · Beginner
Weighted Russian Twist
A core exercise that targets the oblique muscles and improves rotational strength. It involves twisting the torso while holding a weight, such as a dumbbell or a medicine ball, to increase resistance and engage the core more effectively.
Legs · Intermediate
Smith Kneeling Hip Thrust
A kneeling hip-extension exercise performed under the guided resistance of a Smith machine bar. It emphasizes the glutes while the fixed bar path provides stable external loading.
Shoulders · Beginner
Plate Front Raise
An isolation exercise targeting the anterior deltoids. It involves lifting a weight plate in front of the body, primarily engaging the shoulder muscles. This exercise helps in building shoulder strength and improving shoulder stability.
Legs · Beginner
Dumbbell Step-Up (Floor Start)
A lower-body strength exercise with a dumbbell in each hand and a raised bench. Each repetition includes placing the working foot onto the bench from the floor and returning both feet to the floor. The exercise loads the quadriceps and glutes while requiring control of balance and the descent.
Legs · Intermediate
Pin Front Squat
A variation of the traditional front squat where the barbell is set on safety pins within a power rack. This exercise emphasizes quadriceps strength, core stability, and proper squat mechanics by limiting the range of motion and allowing for a controlled pause at the bottom position.
Legs · Beginner
Machine Reverse Hack Squat
A compound lower body exercise that primarily targets the quadriceps, hamstrings, and glutes.
Legs · Beginner
Smith Seated Calf Raise
A seated calf-strength exercise using a Smith machine for external resistance. The bent-knee position emphasizes the soleus while the calves produce ankle plantar-flexion strength.
Biceps · Intermediate
Dumbbell Cross Body Hammer Curl
A standing dumbbell exercise for the elbow flexors, including the brachialis, brachioradialis and biceps. This variation uses a neutral grip and an alternating diagonal path across the torso, rather than a forward curl or a held-arm variation.
Triceps · Beginner
Overhead Cable Triceps Exstension (bar)
The Overhead Cable Triceps Extension (bar) is an isolation exercise targeting the triceps brachii.
Abs · Beginner
Dumbbell Russian Twist
A seated rotational core exercise performed while holding a dumbbell with both hands. It emphasizes the obliques and rotational trunk control.
Legs · Beginner
Single-Leg Cable Leg Curl
An isolation exercise targeting the hamstrings. It involves using a cable machine to perform leg curls one leg at a time, allowing for focused muscle engagement and improved muscle balance between legs.
Chest · Intermediate
Standing Press Around
A dynamic shoulder exercise that targets the deltoids, trapezius, and upper chest. It involves a circular motion with a weight, engaging multiple muscle groups to improve shoulder stability and strength.
Biceps · Intermediate
Bayesian Cable Curl (Face Away)
An isolation exercise targeting the biceps brachii. It involves using a cable machine with the pulley set at a low position. This exercise emphasizes the stretch and contraction of the biceps by maintaining tension throughout the movement, making it effective for hypertrophy.
Chest · Intermediate
Kettlebell One Arm Floor Press
A unilateral horizontal press performed from the floor with a kettlebell. The floor limits the bottom range and emphasizes chest, triceps, shoulder control, and anti-rotation stability.
Back · Beginner
Lat Pulldown Machine
Designed to target the latissimus dorsi muscles in the back, along with secondary engagement of the biceps, shoulders, and upper back. It is a seated exercise where you pull a bar down towards your chest, simulating a pull-up motion.
Shoulders · Intermediate
Cable Incline Y Raise Back Supported
An isolation exercise targeting the upper back and shoulders, specifically the rear deltoids, trapezius, and rhomboids. This exercise is performed on an incline bench with cables, allowing for a controlled range of motion and constant tension on the muscles.
