Flexion exercises
106 exercises, 5 pages
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Shoulders · Beginner
Barbell Front Raise
An isolation shoulder exercise that targets the anterior deltoids with a barbell. It emphasizes the front portion of the shoulder without using a pressing pattern.
Biceps · Intermediate
Dumbbell Incline Alternate Supinated Curl
An isolation exercise targeting the biceps brachii. Performed on an incline bench, it emphasizes the long head of the biceps by maintaining a supinated (palm-up) grip throughout the movement. This exercise helps in developing peak bicep strength and size while also engaging the forearms.
Abs · Intermediate
Hanging Straight Leg Raise
A bodyweight hip-flexion exercise performed from a shoulder-width overhand hang on a straight bar. The straight legs rise to approximately horizontal, with the hip flexors producing the lift and the abdominal muscles controlling the pelvis.
Biceps · Beginner
Dumbbell Biceps Curl
A standing arm exercise with both forearms held in a palms-forward grip. Simultaneous elbow flexion loads the biceps against the dumbbells, while the trunk and forearms stabilize the movement. The grip stays supinated rather than rotating during the lift.
Biceps · Intermediate
Dumbbell Drag Curl
An isolation exercise targeting the biceps brachii. It emphasizes the long head of the biceps by minimizing shoulder involvement and maximizing elbow flexion. This exercise is performed with a pair of dumbbells, focusing on controlled movement and muscle contraction.
Biceps · Intermediate
Wide Grip Standing Barbell Curl
An isolation exercise targeting the biceps brachii, particularly emphasizing the short head due to the wide grip. This exercise helps in building overall arm strength and muscle mass, enhancing the peak of the biceps.
Forearms · Beginner
EZ-Bar Seated Wrist Curl
A seated wrist-flexion exercise with a palms-up grip on an EZ bar and the forearms supported on the thighs. The curved bar loads the forearm flexors while the supported setup limits movement at the elbows.
Biceps · Intermediate
One-Arm Preacher Hammer Curl
The One Arm Preacher Hammer Curl is an isolation exercise targeting the brachialis, brachioradialis, and biceps brachii muscles.
Shoulders · Beginner
Dumbbell Alternate Hammer Front Raise
The Dumbbell Standing Alternate Hammer Front Raise is an isolation exercise targeting the anterior deltoids, with secondary engagement of the lateral deltoids, upper pectorals, and trapezius.
Biceps · Intermediate
Seated Hammer Curl
An isolation exercise targeting the brachialis and brachioradialis muscles of the upper arm. It involves curling dumbbells with a neutral grip while seated, minimizing body movement to focus on the arms.
Biceps · Intermediate
Bayesian Cable Curl Seated
An isolation exercise targeting the biceps brachii. It utilizes a cable machine to maintain constant tension throughout the movement, enhancing muscle engagement and growth. Performing this exercise seated helps stabilize the body, allowing for better focus on the biceps.
Biceps · Intermediate
Dumbbell Alternate Supinated Curl
An isolation exercise targeting the biceps brachii. This exercise involves curling a dumbbell with a supinated (palms up) grip, alternating arms, to enhance muscle symmetry and strength in the upper arm.
Shoulders · Intermediate
Dumbbell Upright Row
A standing bilateral pull with two dumbbells held in front of the body. It trains shoulder abduction and scapular elevation, with emphasis on the side deltoids and upper trapezius.
Biceps · Intermediate
Biceps Barbell Curl
A fundamental exercise targeting the biceps brachii muscles. It involves lifting a barbell in a controlled manner to effectively engage and develop the biceps, enhancing arm strength and size.
Legs · Beginner
Band Lying Leg Curl
An isolation hamstring exercise performed lying face down with elastic resistance. It focuses on knee-flexion strength in the back of the thigh.
Biceps · Intermediate
Dumbbell Hammer Curl
A standing elbow-flexion exercise with dumbbells and a neutral grip. In this variation both arms move together, training the brachialis, brachioradialis and biceps without the palm rotation of a supinated curl.
Abs · Intermediate
V-Up (Slight Knee Bend)
A floor-based bodyweight exercise combining a simultaneous trunk and leg rise with a reach toward the feet. The knees bend slightly near the peak before the body returns to a long lying position; abdominal muscles flex the trunk while hip flexors raise the legs.
Biceps · Intermediate
Arm Blaster Biceps Dumbbell Curl
An isolation exercise targeting the biceps brachii. Utilizing an arm blaster helps maintain proper form by preventing elbow movement, thus maximizing bicep engagement. This exercise is ideal for building bicep size and strength by focusing on strict form and muscle contraction.
Chest · Intermediate
Barbell Pullover
A shoulder-extension exercise performed with a barbell while lying lengthwise on a flat bench. Its overhead arc loads the chest and latissimus dorsi while the elbows maintain a small bend.
Biceps · Intermediate
Barbell Prone Incline Curl
A biceps isolation exercise performed chest-down on an incline bench. Bench support minimizes body swing and keeps the focus on the biceps.
Forearms · Beginner
Barbell Standing Back Wrist Curl
A standing isolation exercise for the forearm flexors, with the barbell held behind the body. The behind-the-back setup creates a distinct wrist-flexion variation.
Biceps · Intermediate
Band Hammer Curl
An isolation exercise targeting the brachialis and brachioradialis muscles of the upper arm. It involves using a resistance band to perform a curling motion with a neutral grip, which emphasizes the forearms and provides constant tension throughout the movement.
Biceps · Intermediate
EZ-Bar Biceps Curl
An isolation exercise targeting the biceps brachii. It is performed using an EZ-bar, which has a zig-zag shape that allows for a more natural grip, reducing strain on the wrists and forearms. This exercise is effective for building bicep size and strength.
Core · Advanced
Ring Pike
A dynamic bodyweight exercise with the palms on the floor and both feet suspended in low gymnastic rings. The hips rise from a plank into a pike through hip flexion and trunk control while the shoulders and arms support the upper body.
