Hypertrophy exercises
524 exercises, 22 pages
Filters in the catalogueGlutes · Advanced
Sumo Deadlift
A compound exercise that primarily targets the muscles of the posterior chain, including the glutes, hamstrings, and lower back, while also engaging the quadriceps and adductors.
Legs · Intermediate
Kettlebell Rear Lunge
An alternating reverse-step lunge with one normally oriented kettlebell held in both hands at the chest. Each backward step returns to a neutral standing stance, with the front leg's quadriceps and gluteal muscles producing the rise and the trunk controlling the front-held load.
Back · Intermediate
Seal Row
A strength training exercise targeting the upper back, specifically the rhomboids, traps, and rear deltoids. It is performed lying face down on a bench with weights, typically dumbbells or a barbell, pulled towards the chest. This exercise helps improve posture and enhances upper body strength.
Legs · Intermediate
Barbell Split Squat
A unilateral lower-body squat variation performed from a fixed split stance with a barbell. It develops the quadriceps, glutes, hamstrings, and balance between the legs.
Chest · Intermediate
One-Arm Dumbbell Incline Bench Press
A unilateral exercise that targets primarily the pectoral muscles, specifically the upper chest, while also engaging the triceps and shoulders. Performing this exercise on an incline bench helps emphasize the upper part of the chest, providing a balanced development of the pectoral muscles.
Legs · Beginner
Goblet Squat
A lower-body exercise that primarily targets the quadriceps, glutes, and hamstrings. It involves holding a weight, typically a dumbbell or kettlebell, close to the chest while performing a squat. This exercise helps improve core stability, balance, and overall leg strength.
Glutes · Beginner
Barbell Glute Bridge
A compound exercise targeting the gluteal muscles, primarily the gluteus maximus. It involves lifting the hips off the ground while supporting a barbell across the hips, effectively engaging the lower body and core.
Legs · Intermediate
Trap Bar Deadlift
A bilateral floor lift performed inside a hexagonal bar with neutral-grip handles beside the body. In the selected knee-flexed setup, the quadriceps and gluteal muscles extend the knees and hips to standing while the trunk and grip support the load.
Triceps · Beginner
EZ-Bar Tricep Pushdown
The EZ Bar Tricep Pushdown is an isolation exercise targeting the triceps brachii.
Legs · Beginner
Smith Calf Raises
A strength training exercise targeting the calf muscles, primarily the gastrocnemius and soleus. Utilizing the Smith machine provides stability, allowing for controlled movement and focus on muscle contraction. This exercise is effective for building calf strength and size.
Triceps · Beginner
One-Arm Dumbbell Seated Kickback
The Dumbbell Seated One Arm Kickback is an isolation exercise targeting the triceps. It involves extending the arm behind the body while seated, using a dumbbell for resistance. This exercise emphasizes the long head of the triceps and helps improve arm definition and strength.
Chest · Intermediate
Barbell Bench Press with Chains
A variation of the traditional bench press that incorporates chains to add variable resistance.
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.
Back · Beginner
Band Pulldown Behind Neck
The 'Band Pull Down Behind Neck' exercise targets the upper back muscles, particularly the latissimus dorsi, rhomboids, and trapezius.
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.
Back · Beginner
Chest Supported Machine Row
The Chest Supported Row Machine is designed to target the muscles of the upper back, including the rhomboids, trapezius, and latissimus dorsi, while minimizing strain on the lower back. This machine provides support for the chest, allowing for a more isolated and controlled rowing motion.
Legs · Intermediate
Prowler Sled
A versatile piece of equipment used for strength and conditioning. It involves pushing or pulling a weighted sled across a surface, engaging multiple muscle groups including the legs, core, and upper body. This exercise is excellent for building power, endurance, and cardiovascular fitness.
Back · Intermediate
Smith Shoulder Shrug
An isolation exercise targeting the trapezius muscles. Utilizing the Smith machine provides a controlled environment, allowing for a focus on muscle contraction and minimizing the risk of injury. This exercise is ideal for building strength and size in the upper back and neck area.
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.
Chest · Intermediate
Decline Cable Chest Press
An isolation exercise targeting the lower portion of the pectoral muscles. It involves using a cable machine with a decline bench to press the handles forward, simulating a decline bench press movement. This exercise helps in developing the lower chest and improving overall chest definition.
Chest · Beginner
Band Chest Fly
A standing chest exercise using bands anchored behind the body to a rack. The arms move together in a wide arc against elastic resistance, with a staggered stance supporting the torso.
Shoulders · Intermediate
Lying Cross Lateral Cable Fly
An isolation exercise targeting the pectoral muscles, particularly the sternal head of the pectoralis major.
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.
