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 Seated Good Morning

The good morning is an exercise that primarily targets the hamstrings, glutes, and the muscles in the lower back and spine. The hamstrings and glutes must work hard to bring the torso upright by aligning the thighs and back. The erector spinae, which runs along the spine, helps straighten the back.

Barbell Seated Good Morning

If you are looking for an effective exercise to strengthen your lower back, hamstrings, and glutes, the Barbell Seated Good Morning is an excellent choice. This variation of the traditional Good Morning exercise is performed seated, creating unique tension in the target areas. Execution Find a b

Barbell Seated Military Press Front of Rack

Introduction The Barbell Seated Military Press Front of Rack is a powerful exercise that targets strengthening your shoulders and upper body. This exercise offers unique benefits for building muscle mass and improving your posture by isolating the shoulder muscles. Execution Sit upright on a ben

Barbell Seated on Knee Calf Raises

Barbell Seated on Knee Calf Raises is an effective exercise focused on strengthening and defining the calf muscles. This exercise is distinguished by its unique seated position and the use of a barbell, providing targeted stimulation of the calf muscles. Execution Find a flat bench and place a b

Barbell Seated Overhead Press

The Barbell Seated Overhead Press is a powerful exercise that targets the upper body, particularly the shoulders. This exercise offers unique benefits for building muscle mass and strength in the upper body while also improving your stability and core strength. Execution Find a bench and sit upr

Barbell Seated Overhead Triceps Extension

The Barbell Seated Overhead Triceps Extension, also known as the French Press, is a fitness exercise for training the triceps using dumbbells, barbells, or a cable machine. Unlike the lying triceps extension, or skull crushers, the Barbell Seated Overhead Triceps Extension is performed seated. As a

Barbell Seated Overhead Triceps Press

The Barbell Seated Overhead Triceps Press is an effective exercise for strengthening and shaping your triceps. This exercise provides a unique way to isolate your arms and target the triceps without unnecessary strain on your shoulders. Execution Sit on a bench with your back straight and grasp

Barbell Seated Twist

The Barbell Seated Twist is an effective exercise that focuses on strengthening and toning your core, with special emphasis on the obliques. This exercise offers a unique combination of strength training and flexibility, contributing to better posture and reduced back pain. Execution Sit on the

Barbell Seated Twist on Exercise Ball

The Barbell Seated Twist on Exercise Ball is a dynamic exercise that focuses on strengthening and toning your core while also improving your balance and stability. By combining a twisting movement with a barbell and using an exercise ball, this exercise offers a unique challenge that benefits both y

Barbell Shrug

Barbell shrugs target the upper and middle fibers of the trapezius, the rhomboid muscle in the upper back (between the shoulder blades). These fibers pull the shoulder blades upward and backward. The forearm flexors provide the necessary gripping strength in the fingers. The core muscles in the abdo

Barbell Shrugs

If you're looking for an effective way to strengthen your trapezius muscles, Barbell Shrugs are an excellent choice. This exercise targets not only the upper back but also helps improve your posture and grip strength. Execution Begin by placing the barbell on the ground in front of your feet. Ma

Barbell Shrugs

If you're looking for an effective way to strengthen your trapezius muscles, barbell shrugs are an excellent choice. This exercise is not only simple to perform but also offers unique benefits for developing your upper back and shoulders. Execution Begin by placing the barbell on the floor in fr

Barbell Shrugs

If you are looking for an effective way to strengthen your trapezius muscles, Barbell Shrugs are an excellent choice. This exercise is not only easy to perform, but also offers unique benefits for developing your upper back and shoulders. Execution Begin by placing the barbell on the floor in fr

Barbell Side Bend

Side bend exercises primarily target the obliques (internal and external). These are the muscles on the sides of the abdomen responsible for rotating the torso and straightening the torso from a laterally tilted position (lateral flexion of the spine). The rectus abdominis and transversus abdominis

Barbell Side Bends

Barbell Side Bends are an effective exercise that focuses on strengthening and toning your side muscles, also known as the obliques. This exercise offers a unique way to improve your core stability and flexibility while also working toward better posture. Execution Stand upright with your feet s

Barbell Side Lunge

In side lunges, also called lateral lunges, you step sideways into a lunge instead of forward or backward. This sideways push requires more effort from the muscles that move the legs inward (adductors) and the muscles that move them outward (abductors). The smaller muscles in the glutes are primaril

Barbell Side Split Squat

The Barbell Side Split Squat is a dynamic exercise that targets strengthening and toning the lower body, with a special focus on the inner and outer thighs. This variation of the traditional squat adds a unique twist by moving your body sideways, providing a challenging balance and strength workout.

Barbell Single-Arm Biceps Curl

The Barbell Single-Arm Biceps Curl is a powerful exercise focused on isolating and strengthening the biceps. Using one arm at a time allows you to focus on muscle balance and symmetry, which is often overlooked in traditional biceps exercises. Execution Begin by holding a barbell in one hand, wi

Barbell Single-Leg Deadlift

The Barbell Single-Leg Deadlift is a powerful exercise that focuses on improving your balance, strength, and stability. What makes this exercise unique is that it not only challenges your lower body but also tests your core and balance. Execution Begin by placing a barbell in front of your feet.

Barbell Single-Leg Split Squat

The barbell single-leg split squat (also called the Bulgarian split squat) can be compared to lunges. The difference is that you do not step forward or back. You complete a full set with one leg forward first and then repeat it with the other leg. This can make proper execution easier. After all, yo

Barbell Single-Leg Split Squat

The Barbell Single-Leg Split Squat is a powerful exercise that focuses on improving your balance, strength, and stability. By training one leg at a time, you work not only on your muscular strength but also on correcting muscular imbalances between your legs. Execution Find an elevated surface,

Barbell Snatch

The Barbell Snatch is a dynamic and complex exercise that requires strength, speed, and coordination. This exercise is unique because it challenges your entire body and is primarily focused on improving your explosive strength. Execution Begin with the barbell on the floor, standing with your fe

Barbell Snatch Balance

The Barbell Snatch Balance is a dynamic exercise that tests not only your strength but also your speed, coordination, and balance. This exercise is unique because it requires you to dive under the bar, developing explosive strength and stability in your shoulders. Execution Begin with the barbel

Barbell Snatch Deadlift Close Grip

The Barbell Snatch Deadlift with a close grip is a powerful exercise that targets a wide range of muscle groups, with a unique combination of movements that requires both strength and technique. This exercise provides an excellent way to improve your lower body, back, and grip strength while also wo