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.

Arnold Press

The Arnold Press is a dynamic shoulder exercise named after Arnold Schwarzenegger. This exercise combines a shoulder press with a rotation, training not only your shoulders but also your upper back and arms. What makes this exercise unique is that it offers a greater range of motion than the traditi

Arnold Press

The Arnold Press is a dynamic shoulder exercise named after Arnold Schwarzenegger. This exercise combines a shoulder press with a rotation, providing a more intensive workout for the shoulder muscles. Execution Sit on a bench with your back straight and hold a dumbbell in each hand. Hold the d

Arnold Press Dumbbell

Around the World Superman Hold

The Around the World Superman Hold is a dynamic exercise that helps improve core stability and balance. This exercise targets not only your abdominal muscles but also your lower back, glutes, and shoulders, making it an excellent addition to your fitness routine. Execution Lie face down on a mat

Assisted Chin-Up Normal-Width Underhand Grip

The assisted chin-up with a normal-width underhand grip is an excellent exercise for strengthening your upper body. This variation allows beginners or people working on their strength to perform chin-ups with assistance. The unique advantage of this exercise is that it allows you to focus on techniq

Assisted Chin-Up Reverse Wide Grip

The Assisted Chin-Up Reverse Wide Grip is an effective exercise for strengthening your upper body, primarily targeting your back muscles and biceps. This chin-up variation helps you gradually build up to unassisted chin-ups by using an assistance machine or resistance bands, making it an excellent c

Assisted Chin-Up, Reverse Close Grip

The Assisted Chin-Up, Reverse Close Grip is an exercise for strengthening the upper body, particularly targeting the back and biceps. This variation of the traditional chin-up helps you gradually build strength with the assistance of an assisted pull-up machine or resistance band, making it suitable

Assisted Close-Grip Underhand Chin-Up

The Assisted Close-Grip Underhand Chin-Up is an excellent exercise for strengthening your upper body, particularly the biceps and back muscles. The assistance makes it an accessible variation for beginners or those working to improve their strength and technique. Execution Begin by positioning a

Assisted Parallel Close-Grip Pull-Up

Want to strengthen your upper body with a focus on your back and biceps? The Assisted Parallel Close-Grip Pull-Up is an excellent choice. This exercise offers a unique combination of muscle activation and assistance, making it an accessible option for both beginners and advanced athletes who want to

Assisted Pull-Up

The Assisted Pull-Up is a fantastic exercise for beginners or those working to improve their pull-up skills. This exercise uses a machine or resistance band to support part of your body weight, allowing you to focus on technique and building strength in the upper-body muscles. Execution Begin by

Assisted Pull-Up – Standard Grip

The Assisted Pull-Up with a standard grip is an excellent exercise for strengthening your upper body, especially if you are not yet strong enough to perform a traditional pull-up. This variation uses a machine or resistance band to support part of your body weight, allowing you to perform the moveme

Assisted Pull-Up – Wide Grip

The Assisted Pull-Up – Wide Grip is an excellent exercise for strengthening your upper body, particularly if you are not yet strong enough to perform a traditional pull-up. This variation uses a machine or resistance band for assistance, allowing you to complete the movement while gradually building

Assisted Pull-Up Close Grip

The Assisted Pull-Up Close Grip is a fantastic exercise for strengthening your upper body, particularly if you are not yet strong enough to perform a traditional pull-up. This variation provides support, allowing you to gradually build strength in your arms and back. Execution Begin by adjusting

Assisted Sit-Ups

Assisted Sit-Ups are a fantastic way to strengthen your core with a little help. Whether you are just starting out or need additional support, this exercise offers unique benefits for building strength and stability in your abdominal muscles. Execution Lie on your back with your knees bent and y

Assisted Weighted Push-Up

The Assisted Weighted Push-Up is an advanced variation of the classic push-up, designed to further develop your strength and muscular endurance. By adding extra weight, you increase the intensity of the exercise, while the assistance helps you perform the technique correctly and gradually add more w

Back and Forward Leg Swings

Do you want to improve your flexibility and balance while also training your legs and core? Then Back and Forward Leg Swings are the perfect exercise for you. This dynamic stretch helps warm up your muscles and improve your range of motion, which is essential for every workout routine. Instructions

Back Extension

Back extensions target extending the back and aligning the upper body with the lower body. The latter is also a function of the glutes and hamstrings, similar to a (stiff-legged) deadlift. The position of the machine on which you lie makes it possible to lower yourself deeper than with extensions on

Back Extension

The back extension is an effective exercise for strengthening your lower back. It helps improve your posture and may reduce back pain by strengthening the muscles that support your spine. Execution: Begin by positioning yourself on a back extension machine with your feet firmly under the foot su

Back Extension (on Stability Ball, Arms Down)

Back extensions target extending the back and aligning the upper body with the lower body. The latter is also a function of the glutes and hamstrings, comparable to a deadlift. Performing the exercise on a stability ball places the emphasis on extending the back and therefore also on engaging the er

Back Extension Machine

The Back Extension Machine is an effective exercise for strengthening your lower back muscles. The unique benefit of this machine is that it allows you to isolate and train your lower back without unnecessary strain on your spine. Execution Adjust the machine so that your hips are just above the

Back Extension on Exercise Ball

The Back Extension on Exercise Ball is an effective exercise for strengthening your lower back muscles while also working on your balance and stability. This exercise offers a unique combination of muscle strengthening and core stabilization, making it an excellent choice for a well-rounded fitness

Back Extension on Stability Ball, Arms Crossed

Back extensions target extending the back and aligning the upper body with the lower body. The latter is also a function of the gluteal muscles and hamstrings, similar to a deadlift. Performing the exercise on a stability ball places greater emphasis on extending the back and therefore also on engag

Back Hyperextension Bench

The back hyperextension bench exercise is an effective way to strengthen your lower back, glutes, and hamstrings. This exercise offers a unique combination of muscle isolation and core stabilization, which is essential for a strong and healthy back. Execution Position yourself on the hyperextens

Back Lever

The Back Lever is an advanced gymnastics exercise that is not only impressive to watch, but also offers exceptional benefits for your strength and flexibility. This exercise challenges your core, shoulders, and back muscles in a unique way. Execution Begin on a pull-up bar or rings with an overh