Strength Training: Exercises, Technique, and Equipment

Explore strength training exercises for pushing, pulling, squatting, and hinging, with practical guidance on technique, equipment, and progression.

Strength training uses resistance to challenge muscles through movements performed with body weight, dumbbells, barbells, cables, or machines. It includes foundational lifts as well as focused variations for different movement patterns.

What does strength training include?

This category covers pushing, pulling, squatting, and hip-hinge exercises, including bench presses, rows, squats, and deadlifts. Select equipment and variations that match your goals, experience, and available space. Braced positioning, controlled reps, and an appropriate load are central to sound practice; coaching can help when technique is uncertain.

Practical guidance

Start with a manageable resistance to learn the movement, then progress gradually. Adjust benches, cables, and machines before each set, and keep a clear area around free weights. Stop if you experience sharp pain or cannot control the movement, and seek qualified technique feedback.

Barbell Rack Pull

The Barbell Rack Pull is a powerful compound exercise that targets the upper portion of your deadlift. It is ideal for strengthening your back, hips, and hamstrings, and improving your grip strength and explosiveness. Execution Set the power rack to a height where the barbell is just above your

Barbell Rack Pull

The Barbell Rack Pull is a powerful exercise that focuses on improving your deadlift by eliminating the lower part of the movement. This makes it an excellent choice for strengthening your back, hamstrings, and glutes while reducing the load on your lower back. Execution Begin by setting the bar

Barbell Rear Delt Raise

The barbell rear delt raise is an exercise targeting the posterior head of the deltoid (shoulder muscle). The lateral head and (to an even lesser extent) the anterior head also assist in this movement, but are activated less. The (upper part of the) trapezius and the levator scapulae assist in eleva

Barbell Rear Delt Raise

The Barbell Rear Delt Raise is an effective exercise for strengthening the backs of your shoulders and improving your posture. This exercise offers unique benefits for developing the rear deltoids, which are often overlooked in many training programs. Execution Begin by placing a barbell in fron

Barbell Rear Delt Row

The rear delt row is an exercise targeting the posterior head of the deltoid (shoulder muscle). The middle head and, to a lesser extent, the anterior head also assist in this movement, but are activated less. However, many other muscles assist in bringing the elbows and shoulders backward, as

Barbell Rear Lunge

Lunges could be considered squats on one leg. Like the squat, it is a compound exercise that involves multiple joints. However, during lunges, you do not need to lean forward from the waist, or only minimally. The lower back, glutes, and hamstrings therefore work relatively less hard, while more emp

Barbell Rear Lunge On Box

If you're looking for an effective way to train your lower body, the Barbell Rear Lunge On Box is an excellent choice. This exercise combines the intensity of lunges with the stability and height of a box, allowing you to descend deeper and activate your muscles even more effectively. Execution

Barbell Rear Lunges

If you're looking for an effective way to train your lower body, Barbell Rear Lunges are an excellent choice. This exercise targets not only your legs but also improves your balance and coordination. Execution Begin by placing a barbell on your upper back, not on your neck. Make sure your feet a

Barbell Reverse Biceps Curl

The Barbell Reverse Biceps Curl is an effective exercise that targets the forearms and biceps, but with a unique twist. Unlike the traditional biceps curl, you grip the barbell with an overhand grip, providing a more intense workout for the forearm muscles and a new challenge for the biceps. Execut

Barbell Reverse Close-Grip Bench Press

The Barbell Reverse Close-Grip Bench Press is a variation of the traditional bench press that targets the triceps and upper chest muscles. This exercise offers a unique way to work your muscles differently, which may lead to improved muscle growth and strength. Execution Lie on a flat bench with

Barbell Reverse Curl

The barbell wrist curl targets the so-called wrist extensors: the muscles on the outside of the forearm that move the knuckles toward the outside. Barbell reverse wrist curl Muscles involved: Forearms: Wrist extensors Barbell reverse wrist curl setup Grip a (relatively light) barbell with your pa

Barbell Reverse Spider Curl

The Barbell Reverse Spider Curl is a unique exercise that targets the biceps in a way not often seen in traditional training programs. This exercise offers a new challenge and stimulus for your muscles, which can lead to improved muscle growth and strength. Execution Begin by setting an incline

Barbell Reverse-Grip Bench Press

The Barbell Reverse-Grip Bench Press is a variation of the traditional bench press that targets upper-body strength in a unique way. The reverse grip activates your muscles differently, which may lead to improved muscle growth and strength. Execution Lie on a flat bench with your feet firmly on

Barbell Reverse-Grip Bent-Over Row

If you're looking for an effective way to strengthen your back and biceps, the Barbell Reverse-Grip Bent-Over Row is an excellent choice. This variation of the traditional bent-over row places more emphasis on the forearms and biceps through the reverse grip, while also providing a powerful workout

Barbell Rollout

Wheel roller, or rollout, exercises engage a large number of different muscles, including the abdominal muscles. To keep the torso in position, the rectus abdominis must work hard to prevent the back from overextending. The obliques at the sides stabilize the core by resisting lateral flexion and ro

Barbell Rollout

The Barbell Rollout is a powerful exercise that targets your core, while also having a significant impact on your shoulders, back, and hip flexors. It is a challenging movement that requires stability, strength, and control, making it an excellent addition to your fitness routine. Execution Star

Barbell Rollout

This exercise is a fantastic way to strengthen your core and improve your stability. The unique thing about the Barbell Rollout is that it not only trains your abdominal muscles, but also engages your shoulders, back, and arms, making it an excellent compound exercise. Execution Begin by placing

Barbell Rollout

If you are looking for an exercise that challenges both your core and upper body, the Barbell Rollout is an excellent choice. This exercise is unique because it not only trains your abdominal muscles, but also promotes stability and strength in your shoulders, back, and arms. Execution Begin by

Barbell Romanian Deadlift

The barbell Romanian deadlift is a powerful exercise that targets the development of the posterior chain. This exercise is known for its ability to strengthen the hamstrings, glutes, and lower back, which is essential for better posture and performance in various sports. Execution Begin by placi

Barbell Romanian Deadlift

The Barbell Romanian Deadlift is a powerful exercise that targets the posterior chain, particularly the hamstrings, glutes, and lower back. This variation of the traditional deadlift places greater emphasis on the hip movement, which offers unique benefits for improving posture and strengthening the

Barbell Row

The Barbell Row is a powerful compound exercise that targets multiple muscle groups in your upper body. This exercise is ideal for developing a strong back, shoulders, and arms. Execution Place your feet shoulder-width apart and slightly bend your knees. Hinge forward from your hips, keep

Barbell Seated Behind-Neck Military Press

The Barbell Seated Behind-Neck Military Press is a powerful exercise that targets the development of the shoulders and upper back. This exercise offers a unique approach to shoulder training by emphasizing the rear deltoids and trapezius muscles, which may contribute to better posture and a stronger

Barbell Seated Calf Raise

The Barbell Seated Calf Raise is an effective exercise for strengthening and increasing the size of the calf muscles. This exercise offers a unique way to train the calf muscles in isolation, contributing to better performance in sports and daily activities. Execution Find a bench you can sit

Barbell Seated Concentration Biceps Curl

The Barbell Seated Concentration Biceps Curl is a powerful exercise focused on isolating and strengthening the biceps. This exercise offers a unique way to train your biceps with an emphasis on concentration and control, leading to effective muscle building and definition. Execution Find a comfo