Hypertrophy exercises
524 exercises, 22 pages
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Abs · Beginner
Dumbbell Side Bend
A standing oblique exercise performed by laterally flexing the trunk toward the weighted side, then returning to a neutral upright position under control. Hold one dumbbell at your side, keep the pelvis stable, and avoid rotating the torso or using momentum.
Biceps · Intermediate
Incline Cable Curl
An isolation exercise targeting the biceps brachii, performed using a cable machine with an incline bench. This exercise emphasizes the stretch at the bottom of the movement, providing constant tension throughout the range of motion.
Glutes · Intermediate
Dumbbell Sumo Squat
A wide-stance dumbbell squat variation. It emphasizes the quadriceps, glutes, and adductors while using the sumo stance to change lower-body loading.
Biceps · Intermediate
EZ-Bar Spider Curl
An isolation exercise targeting the biceps brachii. It is performed using an EZ-bar while lying face down on an incline bench, allowing for a greater range of motion and increased muscle engagement. This exercise emphasizes the peak contraction of the biceps and minimizes shoulder involvement.
Legs · Intermediate
Landmine Squat
A front-loaded squat variation performed with one end of a barbell anchored in a landmine. The angled load emphasizes the quadriceps and glutes while supporting an upright squat pattern.
Shoulders · Beginner
One-Arm Dumbbell Supported Bent Over Lateral Raise
An isolation exercise targeting the posterior deltoids.
Chest · Intermediate
Cross Body One-Arm Strength Press
A unilateral exercise targeting the shoulders, chest, and triceps. It involves pressing a dumbbell across the body, engaging core stability and enhancing shoulder mobility. This exercise is beneficial for improving muscular balance and coordination.
Shoulders · Intermediate
Alternate Bent Over Dumbbell Reverse Fly
An isolation exercise targeting the rear deltoids, upper back, and rhomboids. It involves bending at the hips while maintaining a neutral spine and lifting dumbbells laterally in an alternating fashion.
Back · Intermediate
Barbell Reverse Grip Bent Over Row
A compound exercise targeting the upper back, lats, and biceps. It involves pulling a barbell towards the torso while bent over with a supinated (palms facing up) grip. This variation emphasizes the biceps and lower lats more than the traditional bent-over row.
Chest · Intermediate
Incline Hammer Chest Press
A compound exercise targeting the upper portion of the pectoral muscles, as well as engaging the anterior deltoids and triceps. This exercise is performed on an incline bench using dumbbells, with a neutral grip to emphasize muscle activation and reduce stress on the shoulder joints.
Biceps · Intermediate
Barbell Preacher Curl
An isolation biceps exercise with the upper arms supported on a preacher bench. The fixed support limits torso involvement and focuses the work on elbow flexion.
Triceps · Beginner
Assisted Machine Dips
Assisted Machine Dips target the triceps, chest, and shoulders. This exercise is performed on a dip machine with adjustable weight assistance, allowing for controlled movement and gradual strength development. It is suitable for beginners who may not yet have the strength to perform unassisted dips.
Legs · Beginner
Dumbbell Standing Calf Raises
Dumbbell Standing Calf Raises target the calf muscles, specifically the gastrocnemius and soleus. This exercise is performed while standing and holding a dumbbell in each hand, providing resistance to enhance muscle growth and strength in the lower legs.
Shoulders · Intermediate
Banded Face Pull
An upper body exercise targeting the rear deltoids, trapezius, and rotator cuff muscles.
Triceps · Beginner
Triceps Pushdown V-Bar
An isolation exercise targeting the triceps brachii. It involves extending the elbows to push a V-shaped bar downward using a cable machine. This exercise primarily focuses on the lateral and long heads of the triceps, promoting muscle growth and strength in the upper arm.
Shoulders · Beginner
Landmine Lateral Raise
A shoulder-isolation variation using the free end of a landmine bar. Its arcing resistance path emphasizes the lateral deltoids while the anchored bar provides a distinct loading profile from dumbbells.
Hips · Intermediate
Cable Hip Adduction
An isolation lower-body exercise that uses cable resistance to train the inner-thigh adductors. It develops hip-adduction strength and single-leg balance control.
Glutes · Beginner
Glute Machine Kickback
An isolation exercise targeting the gluteus maximus. It involves extending the leg backward against resistance, focusing on strengthening and toning the glutes. This exercise is typically performed using a specialized machine designed to provide controlled resistance.
Chest · Intermediate
Dumbbell Bench Press (Elbows Tucked)
A compound chest exercise performed with two dumbbells on a horizontal bench. The elbows travel closer to the torso, with the slight palm rotation shown in this version. The chest, triceps and front shoulders contribute to the press while each arm controls a separate weight.
Shoulders · Intermediate
Dumbbell Standing Alternate Press
A compound exercise targeting the shoulders, specifically the deltoid muscles. It also engages the triceps and upper chest, providing a balanced upper body workout. This exercise involves pressing dumbbells overhead in an alternating fashion while standing, promoting stability and coordination.
Triceps · Beginner
Machine Triceps Extension
An isolation exercise targeting the triceps brachii muscle.
Back · Intermediate
Barbell Shoulder Shrug
An isolation exercise targeting the trapezius muscles. It involves lifting the shoulders towards the ears while holding a barbell, effectively engaging the upper back and neck muscles. This exercise is essential for building strength and mass in the upper trapezius region.
Shoulders · Beginner
Band Lateral Raise
A shoulder isolation exercise that uses elastic resistance to target the lateral deltoids. It develops the middle portion of the shoulder through an outward arm-raising pattern.
