Hypertrophy exercises
524 exercises, 22 pages
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Chest · Intermediate
Cable Bench Press
A bilateral chest press performed on a flat bench between two low cable pulleys. Separate handgrips provide cable resistance as the arms press above the chest, with the head, back and pelvis supported by the bench and both feet on the floor.
Legs · Beginner
Single-Leg Extension
The Seated One Leg Extension is an isolation exercise that targets the quadriceps muscles located at the front of the thigh.
Shoulders · Intermediate
Barbell Rear Delt Raise
A bent-over shoulder isolation exercise that emphasizes the rear deltoids. The position also requires controlled support from the upper back and trunk.
Biceps · Intermediate
Rope Cable Hammer Curl
An isolation exercise targeting the brachialis, brachioradialis, and biceps brachii muscles. It utilizes a rope attachment on a cable machine to provide constant tension throughout the movement, enhancing muscle engagement and growth.
Forearms · Beginner
One-Arm Dumbbell Reverse Wrist Curl
A seated forearm exercise using a palm-down grip and thigh support. Its isolated wrist-extension movement targets the forearm extensors one hand at a time.
Shoulders · Intermediate
Tsunami Overhead Press
A variation of the traditional overhead press, utilizing a flexible barbell known as the Tsunami Bar. This exercise targets the shoulders, triceps, and upper chest while engaging stabilizing muscles due to the bar's oscillating nature. It enhances strength, stability, and coordination.
Shoulders · Intermediate
Cable Y Raise
A shoulder and upper-back exercise that raises the arms along a Y-shaped path against cable resistance. It emphasizes the lower trapezius, rear shoulders, and scapular control.
Legs · Intermediate
Cable Step Up
A unilateral leg exercise with one foot on a raised platform and cable attachments held at both sides. Hip and knee extension lift the body over the working leg while the trailing foot stays off the platform at the top.
Biceps · Intermediate
Barbell Wall Curl
An isolation exercise targeting the biceps brachii. By performing the curl against a wall, it minimizes body momentum and focuses on strict form, enhancing muscle engagement and growth.
Shoulders · Advanced
Kettlebell Windmill
A full-body kettlebell exercise combining an overhead hold with hip hinging and lateral trunk control. It develops shoulder stability, hip mobility, oblique strength, and coordinated movement.
Chest · Intermediate
Smith Incline Chest Press
A compound exercise targeting the upper portion of the pectoral muscles, utilizing the Smith machine for guided movement. This exercise allows for controlled lifting with added stability, making it suitable for both beginners and advanced lifters aiming to enhance upper chest development.
Abs · Beginner
Kneeling Cable Abs Crunches
Kneeling Cable Abs Crunches target the rectus abdominis and obliques by using a cable machine to provide constant tension throughout the movement. This exercise enhances core strength and stability.
Shoulders · Intermediate
Smith Shoulder Press
An overhead barbell press performed on the guided path of a Smith machine. It emphasizes the deltoids and triceps while the fixed bar path provides stable pressing resistance.
Triceps · Beginner
Seated Dip Machine
Machine Triceps Dips focus on isolating the triceps muscles using a specialized machine.
Back · Intermediate
One-Arm Lever High Row
A unilateral exercise targeting the upper back, specifically the latissimus dorsi, rhomboids, and trapezius muscles.
Triceps · Beginner
Band Triceps Pushdown
An isolation exercise targeting the triceps brachii muscles. It utilizes resistance bands to provide tension, making it a versatile and accessible exercise for enhancing triceps strength and definition.
Back · Beginner
One-Arm Cable Half-Kneeling Lat Pulldown
Targets the latissimus dorsi, promoting unilateral strength and stability. This exercise involves pulling a cable down towards the body while in a half-kneeling position, engaging the core for balance and control.
Chest · Intermediate
Decline Dumbbell Fly
A chest isolation exercise performed with two dumbbells on a head-down bench. The curved arm path emphasizes chest adduction and distinguishes it from a decline press with active elbow extension.
Glutes · Beginner
Seated Good Morning
A compound exercise targeting the lower back, glutes, and hamstrings. It involves bending at the hips while maintaining a straight back, performed while seated to isolate the posterior chain muscles more effectively.
Legs · Intermediate
Smith Romanian Deadlift
A compound exercise targeting the hamstrings, glutes, and lower back.
Shoulders · Intermediate
Dumbbell Incline Rear Lateral T Raise
The Dumbbell Incline Rear Lateral Raise is an isolation exercise targeting the rear deltoids, as well as engaging the upper back muscles including the rhomboids and trapezius.
Legs · Intermediate
Dumbbell Lunges
A compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves.
