Hypertrophy exercises
524 exercises, 22 pages
Filters in the catalogueLegs · Intermediate
Sumo Squat off Stepbox
A lower body exercise that targets the quadriceps, hamstrings, glutes, and inner thighs. By performing this squat variation on a stepbox, you increase the range of motion and engage stabilizing muscles for improved balance and strength.
Legs · Intermediate
Dumbbell Romanian Deadlift
A hip-hinge strength exercise with dumbbells that targets the hamstrings, glutes, and spinal erectors. It is a free-weight Romanian deadlift variation for the posterior chain.
Shoulders · Intermediate
Dumbbell Rear Delt Row
A dumbbell pulling exercise that emphasizes the rear deltoids, upper back, and trapezius. Its elbow path distinguishes it from a conventional dumbbell row focused on the lats.
Shoulders · Beginner
Machine Lateral Raise
An isolation exercise targeting the lateral deltoid muscles. It involves using a specialized machine that provides stability and controlled movement, allowing for focused muscle engagement. This exercise is ideal for building shoulder width and improving shoulder symmetry.
Legs · Beginner
Dumbbell Lying Leg Curl
An isolation hamstring exercise performed face down on a bench with a dumbbell held between the feet. It targets knee-flexion strength in the back of the thigh.
Biceps · Intermediate
Dumbbell Seated Alternate Hammer Curl
An isolation exercise targeting the brachialis, biceps brachii, and brachioradialis muscles.
Back · Beginner
Dumbbell Incline Chest Supported Lateral Raises
The Dumbbell Incline Chest Supported Lateral Raise is an isolation exercise targeting the lateral deltoids.
Legs · Intermediate
B Stance Romanian Deadlift
A unilateral variation of the traditional Romanian Deadlift, designed to target the hamstrings, glutes, and lower back.
Legs · Intermediate
Cyclist Squat
A variation of the traditional squat that emphasizes the quadriceps by altering the foot positioning and range of motion.
Chest · Intermediate
Low High Cable Chest Fly
An isolation exercise targeting the pectoral muscles. It involves using a cable machine to perform a fly motion from a low to high angle, emphasizing the upper portion of the chest. This exercise helps in developing chest definition and strength.
Shoulders · Intermediate
One-Arm Cable Rear Delt Fly
The Single Arm Cable Rear Delt Fly is an isolation exercise targeting the rear deltoid muscles.
Glutes · Intermediate
Deadlift from Blocks
A variation of the conventional deadlift where the barbell is elevated on blocks, reducing the range of motion.
Biceps · Intermediate
One-Arm Dumbbell Preacher Curl
The One Arm Dumbbell Preacher Curl is an isolation exercise targeting the biceps brachii.
Back · Intermediate
Dumbbell Lat Pullover
The Dumbbell Pullover is a compound exercise that primarily targets the chest and latissimus dorsi muscles, while also engaging the triceps and core. It is performed lying on a bench with a single dumbbell held in both hands, extending the arms over the chest and lowering the weight behind the head.
Legs · Beginner
Leg Press
A compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. It is performed using a leg press machine, where the user pushes a weighted platform away using their legs. This exercise is effective for building strength and muscle mass in the lower body.
Chest · Intermediate
Dumbbell Low to High Fly
An isolation exercise targeting the chest muscles, particularly the upper pectorals. It involves moving a pair of dumbbells in an arc from a low position near the hips to a high position above shoulder level, engaging the chest, shoulders, and core for stability.
Shoulders · Intermediate
Powell Raise
The Dumbbell Powell Raise is an isolation exercise targeting the rear deltoids, part of the shoulder muscle group.
Back · Beginner
Resistance Band Assisted Narrow-Grip Pull-Up
An assisted vertical pull-up on a straight bar, with a resistance band offsetting part of bodyweight. It develops strength in the lats, biceps, and scapular control muscles while building toward unassisted pull-ups.
Legs · Intermediate
Jefferson Curl
A mobility and flexibility exercise targeting the posterior chain, particularly the hamstrings, lower back, and spinal erectors. It involves a controlled, weighted spinal flexion from a standing position, promoting spinal articulation and flexibility.
Legs · Intermediate
Cable Romanian Deadlift
A cable hip-hinge variation that targets the hamstrings, glutes, and spinal erectors. The lower cable provides continuous resistance through the Romanian deadlift pattern.
Triceps · Intermediate
Cable Double-Arm Tricep Kickback
A bilateral elbow-extension exercise performed in a standing hip hinge. Low cables resist the backward movement of the hands while the upper arms and torso remain steady.
Back · Intermediate
Barbell Incline Wide Grip Row
A compound exercise targeting the upper back, specifically the rhomboids, trapezius, and rear deltoids. It also engages the biceps and forearms as secondary muscles. This exercise is performed on an incline bench to emphasize the upper portion of the back.
Legs · Intermediate
Bench Front Squat
A compound lower body exercise that targets the quadriceps, glutes, and core. It involves performing a front squat with the added stability of a bench to guide depth and form. This variation is particularly useful for beginners or those working on improving squat depth and technique.
Shoulders · Beginner
Dumbbell Alternate Front Raise
An isolation exercise targeting the anterior deltoids. It involves lifting dumbbells in front of the body alternately, which helps in developing shoulder strength and definition. This exercise also engages the upper chest and traps to a lesser extent.
