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.
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.
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.
2.459 exercises
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The Cable Close-Grip Front Lat Pulldown is an effective exercise for strengthening and shaping your back muscles. By using the close-grip technique, you place more emphasis on the inner portion of the latissimus dorsi, helping create a broader, more defined back. Execution Begin by setting the c
Concentration curls are an exercise that isolates the biceps as much as possible. The most important aspect is fixing the upper arms and upper body so they cannot assist in the movement. In addition to dumbbells, this exercise can also be performed using a cable machine. An important difference fro
So-called fly exercises are popular exercises for isolating the chest muscles as much as possible. The main function during this exercise is pulling the upper arms forward using the pectoralis major. Because the arms maintain the same curvature throughout the movement, the triceps are required much
The Cable Crossover is a versatile exercise that targets the chest muscles while also giving the shoulders and triceps a good workout. This exercise is unique because it provides constant tension on the muscles, leading to effective muscle building and definition. Execution Set the cable machine
Introduction: The Cable Crossover Lateral Raise is an effective exercise for isolating and strengthening the shoulder muscles. This exercise uses the cable machine, providing constant resistance throughout the movement, which leads to better muscle activation. Execution: Begin by setting the cables
Introduction: The Cable Crunch is an effective exercise for intensely training your abdominal muscles. By using a cable machine, you can adjust the resistance, providing a unique load on the abdominal muscles that traditional crunches do not achieve. Execution: Begin by setting the cable machine wi
If you're looking for an effective exercise to strengthen your core, Cable Crunches are an excellent choice. This exercise targets the abdominal muscles with unique resistance you don't get from traditional crunches, making your core stronger and more defined. Execution Start by setting the cabl
The Cable External Shoulder Rotation is an effective exercise for strengthening the rotator cuff muscles of your shoulder. This exercise helps improve the stability and mobility of the shoulder joints, which is essential for both daily activities and sports performance. Execution Set the cable
The Cable Fly Machine Mid is an effective exercise for training your chest muscles. The unique benefit of this exercise is that it allows you to target your chest muscles from different angles, leading to more comprehensive muscle development. Execution Set the cables at chest height. Stand fa
This exercise trains the triceps by extending the arms against cable resistance. Using cables provides more even resistance throughout the entire range of motion than variations of this exercise with free weights. This makes the exercise easier and safer for beginners. There are several cable e
Front raises are primarily performed to place more emphasis on the front head of the deltoid (shoulder muscle). The pectoralis major assists in raising the arms. Particularly the fibers that run from the clavicle to the upper arm, also known as the 'upper chest'. In addition to the deltoid itself, v
The Cable Front Raise is an effective exercise for strengthening and shaping your shoulders. This exercise provides constant resistance through the use of the cable machine, creating a unique challenge compared with traditional free weights. Execution Stand facing the cable machine and grasp the
Introduction: The Cable Front Raise Double Arm is an effective exercise for strengthening and defining the shoulder muscles. This exercise uses a cable machine, providing constant resistance throughout the movement, which leads to better muscle activation. Execution: Begin by setting the cable mach
If you're looking for an effective way to train your shoulders, the cable front raise with a straight bar is an excellent choice. This exercise is unique because it provides constant tension on the muscles, leading to better muscle growth and strength development. Execution Set the cable machine
Performing the biceps curl with the hands held with the palms facing each other (neutral grip) can reduce the contribution of the biceps themselves. The brachioradialis is the only forearm muscle that also crosses the elbow joint. When the forearm is rotated into this position, which is unfavorable
The Cable Hammer Curl is an effective exercise for strengthening and building the biceps and forearm muscles. This variation of the traditional curl uses a cable machine, providing constant resistance throughout the movement. This helps maximize muscle activation and improve muscle definition. Exec
Introduction: The Cable Handle Biceps Curl is an effective exercise for training your biceps. By using a cable machine, this exercise provides constant resistance throughout the entire movement, resulting in a more intense biceps workout. Execution: Follow these steps to perform the Cable Handle Bi
Introduction: Cable Kickbacks are an effective exercise for strengthening your glutes and hamstrings. This exercise helps build strength and shape in the back of your legs, which is essential for better performance in sports and daily activities. Execution: Begin by setting the cable machine to a l
The (Ab) Crunch is one of the best-known exercises for the abdominal muscles. The rectus abdominis (the basis of the ‘six-pack’) draws the sternum toward the pelvis by rounding the back. The oblique abdominal muscles on the sides stabilize the core by resisting lateral flexion and rotation. The tran
The cable kneeling row is an exercise that primarily focuses on pulling the elbows backward using the latissimus dorsi. The trapezius and rhomboids assist by pulling the shoulders backward. In appearance, the exercise closely resembles the archer stand shoulder pull. However, the lower elbow positio
Introduction: The Cable Lat Pullover is an effective exercise for strengthening the upper body, particularly the latissimus dorsi. This exercise helps improve muscle definition and increases functional upper-body strength. Execution: 1. Set up the cable machine with a rope or bar and select an app
Lateral raises (also called side raises) are primarily performed to place more emphasis on the middle head of the deltoid (shoulder muscle). In addition to the large shoulder muscle itself, various muscles around the shoulder joint are recruited to stabilize it. Smaller stabilizing muscles such as t
The Cable Lateral Raise is an effective exercise for strengthening and defining your shoulders. This exercise provides constant resistance through the cable, creating a unique challenge compared with traditional dumbbell exercises. Execution Set the cable machine to the lowest position and attac
If you are looking for an effective way to train your shoulders, Cable Lateral Raises are an excellent choice. This exercise is unique because it provides constant tension on the muscles, leading to better muscle growth and definition. Execution Stand next to the cable machine with the pulley at