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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Introduction: The dumbbell floor press is an effective strength exercise that targets the chest muscles, triceps, and shoulders. This exercise is an excellent choice if you have limited access to a bench or want to emphasize stability and control. Execution: Begin by lying on your back on the floor
So-called fly exercises are popular exercises for isolating the chest muscles as much as possible. The primary function during this exercise is pulling the upper arms forward through the pectoralis major. Because the arms maintain the same curvature throughout the movement, the triceps are required
The Dumbbell Fly is an effective exercise that focuses on expanding and strengthening your chest muscles. In addition to improving muscle definition, this exercise also helps improve your posture and increase your range of motion. Execution Lie on your back on a flat bench with a dumbbell in eac
Introduction The slow dumbbell fly on a flat bench is an effective exercise for isolating and strengthening your chest muscles. This variation emphasizes controlled movement, which further challenges your muscles and improves your stability. Execution Lie on your back on a flat bench and hold a du
The dumbbell fly on a flat bench is an excellent exercise for isolating and strengthening your chest muscles. This exercise not only helps build muscle mass but also improves shoulder flexibility. Execution Lie on your back on a flat bench and hold a dumbbell in each hand above your chest, with
Introduction: The Dumbbell Fly on Step is an effective exercise for strengthening and defining your chest muscles. Performing this exercise on a step increases the intensity and improves your body's stability and balance. Execution: Begin by selecting a pair of dumbbells suitable for your strength
Dumbbell flyes are an effective exercise for isolating and strengthening the chest muscles. This exercise not only helps build muscle mass but also improves shoulder flexibility. Execution Lie on a flat bench with a dumbbell in each hand. Hold the dumbbells above your chest with a slight bend
Introduction: Dumbbell Flyes are an effective exercise for isolating and strengthening your chest muscles. This exercise helps develop the width and thickness of the chest muscles and offers a unique way to target the muscles from different angles. Execution: Begin by selecting a pair of dumbbells
Introduction: Dumbbell Flyes on the floor is an effective exercise for isolating and strengthening your chest muscles. This variation, performed on the floor, limits the range of motion, which reduces pressure on your shoulders and increases focus on the chest muscles. Execution: Begin by lying on
Learn the dumbbell forward lunge: step forward, lower with control and return to standing while training your legs and glutes.
Want to train your glutes in a unique way? Try Dumbbell Frog Pumps. This exercise is a variation of the well-known glute bridge, but the specific position of your legs places more emphasis on the inner part of your glutes. Execution Lie on your back with a dumbbell placed on your lower abdomen. Pla
The Dumbbell Front + Lateral Raise is an effective exercise that targets strengthening and toning your shoulders. By combining two movements, you maximize the efficiency of your workout and work both the front and side deltoids. Execution Begin standing with your feet shoulder-width apart, holdi
Introduction: The dumbbell front and lateral press superset combines two movements in a single set. Execution: Begin with a dumbbell in each hand. Stand upright with your feet shoulder-width apart. Raise the dumbbells to shoulder height with your elbows pointing forward. This is your starting posit
Introduction: The dumbbell front and lateral raise superset is an effective combination exercise that targets both the front and sides of your shoulders. This superset increases the intensity of your workout by performing two movements consecutively without rest, leading to improved muscular enduran
The Dumbbell Front Rack Lunge is a dynamic exercise that focuses on strengthening and toning your lower body while also improving core stability and balance. By adding weights in the front rack position, you increase the intensity and challenge for your muscles, leading to greater strength and endur
Front raises are primarily performed to place more emphasis on the anterior head of the deltoid (shoulder muscle). The pectoralis major assists in raising the arms. In particular, the fibers that run from the clavicle to the upper arm, also known as the “upper chest.” Besides the deltoid itself, var
The Dumbbell Front Raise is an effective exercise for strengthening and toning your shoulders. This exercise primarily targets the anterior deltoids, but also benefits your upper back and trapezius muscles. It is an excellent addition to your shoulder workout, especially if you are aiming for a bala
The Dumbbell Front Raise is an effective exercise for strengthening your shoulders and improving your posture. This exercise targets the anterior deltoids and helps build strength and definition in your upper body. Execution Begin by standing with your feet shoulder-width apart, holding a dumbbe
Want to strengthen your shoulders effectively? Then the Dumbbell Front Raise is an excellent choice. This exercise targets the anterior deltoids and offers a unique way to develop stability and strength in your upper body. Execution Begin by standing in a stable position, with your feet shoulder
The squat is one of the best-known exercises for the legs. It is a compound exercise; an exercise that involves multiple joints and muscle groups. This is evident from the long list of muscles involved, as mentioned above. There can be many differences in the way the squat is performed, such as with
The Dumbbell Front Squat is a powerful exercise that targets strengthening your lower body, with a particular focus on the quadriceps, hamstrings, and glutes. Using dumbbells also engages your core, helping maintain a stable posture and balance throughout the exercise. Execution Begin by standin
The Dumbbell Glute Bridge is a powerful exercise aimed at strengthening your glutes and improving core stability. Adding a dumbbell increases the intensity, resulting in greater muscle activation and faster progress. Execution Lie on your back on a fitness mat with your knees bent and your feet
The Dumbbell Goblet Curtsy Lunge is a dynamic exercise that targets multiple muscle groups at once. It combines the strength of lunges with the stability required to hold a dumbbell in the goblet position, resulting in a challenging workout for both your lower and upper body. Execution Start by
The Dumbbell Goblet Split Squat is a powerful exercise that targets the lower body, with a particular focus on the quadriceps, hamstrings, and glutes. This variation of the traditional squat offers the unique benefit of improved balance and coordination while also engaging the core muscles. Executi