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 Standing Twist

The Barbell Standing Twist is a dynamic exercise that focuses on strengthening and toning your core while also improving your balance and coordination. This exercise offers a unique combination of strength training and mobility work, making it an excellent addition to any fitness routine. Execution

Barbell Standing Wide-Grip Biceps Curl

If you're looking for an effective way to train your biceps, the barbell standing wide-grip biceps curl is an excellent choice. This variation of the traditional biceps curl emphasizes the outer part of the biceps, helping you achieve fuller and more defined arm development. Execution Stand upri

Barbell Standing Wide-Grip Military Press

The Barbell Standing Wide-Grip Military Press is a powerful exercise that targets the upper body, particularly the shoulders. This variation of the military press offers unique benefits through the wide grip, challenging your shoulders differently than the traditional press. Execution Begin by p

Barbell Step-Up onto Bench

If you are looking for an effective way to train your lower body, the Barbell Step-Up onto Bench is an excellent choice. This exercise combines strength, balance, and coordination, making it a unique addition to your fitness routine. Instructions Begin by placing a bench or platform in front of

Barbell Stiff-Leg Deadlift

The Barbell Stiff-Leg Deadlift is a powerful exercise that targets the lower back, hamstrings, and glutes. This variation of the traditional deadlift places greater emphasis on the posterior chain of the legs, making it an excellent choice for developing strength and improving posture. Execution

Barbell Straight-Leg Deadlift

The Barbell Straight-Leg Deadlift is a powerful exercise that targets the lower back, hamstrings, and glutes. This variation of the traditional deadlift places greater emphasis on the backs of the legs, making it an excellent choice for developing strength and improving posture. Execution Begin

Barbell Sumo Deadlift

The deadlift is also known as the king of all exercises. Looking at the list of muscles involved above, you can infer why. The calf muscles bring the lower legs, which extend forward, back into alignment above the ankles when you stand up and also provide stabilization throughout the entire moveme

Barbell Sumo Deadlift

The Barbell Sumo Deadlift is a powerful exercise that targets a wide range of muscle groups, with a unique emphasis on your inner thighs and entire posterior chain. This variation of the traditional deadlift uses a wider stance, allowing for a deeper squat position and placing emphasis on different

Barbell Sumo Deadlift

The Barbell Sumo Deadlift is a powerful exercise that targets a wide range of muscle groups, with a particular focus on the lower-body muscles. This variation of the traditional deadlift uses a wider stance, which allows for a deeper squat position and emphasizes different muscle groups. Execution

Barbell Sumo Romanian Deadlift

The Barbell Sumo Romanian Deadlift is a powerful exercise that focuses on strengthening your lower body and improving your posture. By combining the sumo stance with the Romanian deadlift technique, this exercise offers unique benefits for both your strength and flexibility. Execution Begin with

Barbell Sumo Squat

Introduction: The Barbell Sumo Squat is a powerful variation of the traditional squat. Due to the wider foot stance and the position of the barbell, it places more emphasis on your inner thighs and glutes. Execution: Begin by placing the barbell on a rack at shoulder height. Stand under the bar and

Barbell Thruster

The barbell thruster is a dynamic compound exercise that combines strength, coordination, and endurance. This exercise integrates a front squat with an overhead press, allowing you to train multiple muscle groups in one fluid movement while challenging your cardiovascular system. Execution Begin

Barbell Underhand Bent-Over Row

If you are looking for an effective way to strengthen your back and biceps, the Barbell Underhand Bent-Over Row is an excellent choice. This exercise offers a unique combination of strength training and stabilization, helping you build muscle mass while also improving your posture and functional str

Barbell Upright Row

The barbell upright row is an exercise targeting all heads of the deltoid (shoulder muscle). Although it is primarily performed for the rear head of the shoulder, studies show that the lateral and anterior heads work about equally hard as well. Nevertheless, it is not strange to focus this exercise

Barbell Upright Row

The Barbell Upright Row is an effective exercise for strengthening the shoulders and upper back. This exercise offers unique benefits for improving posture and increasing shoulder stability. Execution Stand with your feet shoulder-width apart and grasp the barbell with an overhand grip slightly

Barbell Upright Row

The Barbell Upright Row exercise is an effective way to strengthen your shoulders, upper back, and trapezius. This exercise offers a unique combination of muscle activation that not only helps you build muscle mass but also improves your posture. Execution Stand with your feet shoulder-width apa

Barbell Upright Row

Barbell Walking 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 barely need to lean forward from the hips. As a result, the lower back, glutes, and hamstrings work relatively less hard, while more emphasis is placed on

Barbell Wide Shrug

If you're looking for an effective way to strengthen your upper back and shoulders, the Barbell Wide Shrug is an excellent choice. This exercise targets the trapezius muscles and helps improve your posture and shoulder stability. Execution Begin by placing the barbell on the floor in front of yo

Barbell Wide-Grip Bench Press

The Barbell Wide-Grip Bench Press is a variation of the traditional bench press that focuses on making your chest muscles wider. By holding the bar with a wider grip, you place more emphasis on the outer chest and less on the triceps. Execution Lie on a flat bench with your feet firmly on the fl

Barbell Wide-Grip Biceps Curl

The Barbell Wide-Grip Biceps Curl is an effective exercise for strengthening and enlarging your biceps. The wide grip challenges your muscles in a unique way, which may lead to better muscle growth and definition. Execution Stand upright with your feet shoulder-width apart and grasp the barbell

Barbell Wide-Grip Upright Row

The barbell upright row is an exercise targeting all heads of the deltoid (shoulder muscle). Although it is mainly performed for the posterior head of the shoulder, studies show that the lateral and anterior heads work approximately equally hard as well. Nevertheless, it is not strange to target the

Barbell Wide-Grip Upright Row

The Barbell Wide-Grip Upright Row is an effective exercise for strengthening your shoulders and upper back. The wide grip engages your muscles in a unique way, which can lead to better muscle definition and strength. Instructions Stand upright with your feet shoulder-width apart and grasp the ba

Barbell Wrist Curl

The barbell wrist curl targets the so-called wrist flexors. These are the muscles on the inside of the forearm that flex the wrist and fingers. Barbell wrist curl Muscles involved: Forearms: Wrist flexors Barbell wrist curl preparation Grasp a relatively light barbell with your palms facing forwa