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.

Bench Triceps Dip with Straight Legs

The bench triceps dip with straight legs is a challenging exercise that targets the triceps while also engaging other muscle groups. This variation of the triceps dip helps build strength and definition in your arms and upper body while also improving core stability. Execution Find a stable benc

Bent Knee Crunches

If you are looking for an effective way to strengthen your core, Bent Knee Crunches are an excellent choice. This exercise targets the abdominal muscles with a special focus on the upper abdominal region, making it an ideal addition to your fitness routine. Execution Lie on your back on a mat wi

Bent Knee Lying Twist (On Stability Ball)

The Bent Knee Lying Twist on a stability ball is an exercise for strengthening your core and improving spinal flexibility. This exercise combines the benefits of a traditional lying twist with the additional challenge of balancing on a stability ball, creating a more intense core workout. Execution

Bent Over Barbell Row

If you're looking for a powerful exercise that targets multiple muscle groups at the same time, the Bent Over Barbell Row is an excellent choice. This compound exercise is not only effective for strengthening your back, but also offers unique benefits for your posture and overall body strength. Exe

Bent Over Barbell Row

The Bent Over Barbell Row is a powerful exercise that targets the development of your back muscles. What makes this exercise unique is that it not only strengthens your back but also contributes to improving your posture and core stability. Execution Stand with your feet shoulder-width apart and

Bent Over One Arm Cable Chest Press

The Bent Over One Arm Cable Chest Press is an effective exercise for training the chest muscles in a unique way. Using a cable machine keeps constant tension on the muscles, providing an intense workout. Execution Set the cable machine to chest height and attach a single handle. Stand faci

Bent Over Rear Delt Raises

Introduction: Bent Over Rear Delt Raises are an effective exercise for strengthening the rear of your shoulders. This exercise also helps improve your posture and shoulder-girdle stability. Execution: Start with a pair of dumbbells and stand with your feet shoulder-width apart. Slightly bend your k

Bent-Arm Squat

The Bent-Arm Squat is a dynamic exercise that combines strength and flexibility. This exercise is unique because it challenges not only your lower body but also improves your upper-body and core stability. Execution Begin in a standing position with your feet shoulder-width apart. Keep your ar

Bent-Knee Back-to-Side Kick

De Bent-Knee Back-to-Side Kick is een dynamische oefening die zich richt op het versterken en tonen van je bilspieren en onderrug. Deze oefening combineert een achterwaartse trap met een zijwaartse trap, waardoor je niet alleen je spieren versterkt, maar ook je balans en coördinatie verbetert. Exec

Bent-Knee Lying Twist

The Bent-Knee Lying Twist is a fantastic exercise for strengthening and stretching your core and lower back. This exercise not only helps improve your flexibility, but also promotes better posture and reduces back pain. Execution Lie on your back on a comfortable surface with your knees bent and

Bent-Leg Side Kick (Kneeling)

The Bent-Leg Side Kick (Kneeling) is an effective exercise that targets the strengthening and toning of your glutes and hips while also improving core stability. This exercise is unique because it has a low impact but offers high effectiveness, especially for those who want to shape their lower body

Bent-Over Barbell Row

The bent-over barbell row is a powerful exercise that targets the upper back, shoulders, and biceps. It is an excellent way to build strength and muscle mass in your upper body while also improving core stability. Execution Stand with your feet shoulder-width apart and grip the barbell with an o

Bent-Over Dumbbell Kickbacks

Want to train your triceps effectively? Try Bent-Over Dumbbell Kickbacks. This exercise is ideal for strengthening and defining your triceps, while also lightly engaging your shoulders and upper back. Execution Hold a dumbbell in each hand and stand with your feet hip-width apart. Bend you

Bent-Over Dumbbell Rear Delt Fly

The Bent-Over Dumbbell Rear Delt Fly is an effective exercise for strengthening the rear shoulders. In addition to targeting the deltoids, this exercise also engages the upper back and trapezius for a comprehensive upper-body workout. Execution Begin by picking up a pair of dumbbells and stand w

Bent-Over Dumbbell Rows

The Bent-Over Dumbbell Row is a powerful exercise that targets the back muscles and helps build a strong, muscular upper back. This exercise also benefits your biceps and shoulders and improves your overall posture. Execution Make sure you have a pair of dumbbells and stand with your feet shou

Bent-Over Lateral Raises

If you're looking for an effective exercise to strengthen your shoulders and upper back, bent-over lateral raises are an excellent choice. This exercise is unique because it targets the rear of your shoulders, an area that is often overlooked in standard fitness routines. Execution Begin with yo

Bent-Over Raise

The Bent-Over Raise is an effective exercise for strengthening your shoulders and upper back. This exercise helps improve your posture and increase your overall upper-body strength. Execution Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend your knees slightly a

Bent-Over Rear Delt Fly with Resistance Band

The bent-over rear delt fly with a resistance band is an effective exercise for strengthening the rear shoulders. This exercise offers a unique way to use resistance, challenging your muscles differently than traditional weights. Execution Stand with your feet shoulder-width apart and place the

Bent-Over Resistance Band Row

The bent-over row with a resistance band is an effective exercise for strengthening your back muscles. The unique advantage of using a resistance band is the constant tension it provides, challenging your muscles differently than traditional weights. Execution Stand with your feet shoulder-width

Bent-Over Row with Close Grip

The Bent-Over Row with a close grip is a powerful exercise that targets the development of your back muscles, with an additional focus on the inner back and your biceps. This variation of the traditional bent-over row helps strengthen your posture and improve your grip strength. Execution Begin

Bent-Over Twist

The Bent-Over Twist is a dynamic exercise that focuses on strengthening and toning your core while also improving your balance and coordination. This exercise is unique because it engages not only your abdominal muscles but also your lower back, shoulders, and obliques for a complete core workout.

Bicep Curls to Shoulder Press

The combination of bicep curls and shoulder presses is an effective way to train both your biceps and shoulders in one fluid movement. This exercise offers a unique opportunity to target multiple muscle groups simultaneously, making for an efficient and challenging workout. Execution Begin by ho

Biceps Curl Cable Wide Grip

The Biceps Curl Cable Wide Grip is an effective exercise for strengthening and increasing the size of your biceps. This variation of the traditional biceps curl offers a unique challenge through the wide grip, engaging your muscles in a slightly different way. Execution Set the cable machine to

Biceps Curl Front Step

The Biceps Curl Front Step is a dynamic exercise that combines biceps strength and definition with the benefits of a light cardiovascular workout. Adding the stepping movement also activates your legs and core, providing a comprehensive workout. Execution Start with your feet hip-width apart and