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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Scapular Retraction is an essential exercise for strengthening the muscles around your shoulder blades. This exercise helps improve your posture and reduces the risk of shoulder injuries. Execution Begin in a standing or seated position with your arms by your sides. Pull your shoulder blades t
This exercise is a great way to strengthen and mobilize the muscles around your shoulder blades. It helps improve your posture and can prevent shoulder injuries by strengthening the muscles that draw your shoulder blades together and move them apart. Execution Begin in a standing or seated posit
Scissor Kicks are a dynamic core exercise that focuses on strengthening and defining your abdominal muscles and hip flexors. This exercise is unique because it requires both core stability and leg mobility, making it an excellent choice for a well-rounded workout. Execution Lie on your back on a
Introduction: Scissor Kicks are an effective exercise for strengthening your core and defining your lower abdominal muscles. This exercise also helps improve your stability and coordination. Execution: Lie on your back with your hands under your buttocks for support. Lift your legs to approximately
The Scissors exercise is a dynamic movement that focuses on strengthening your core and improving your flexibility. This exercise, which challenges both your lower body and abdominal muscles, is ideal for building stability and endurance. Execution Lie on your back on a comfortable surface, with
The Scissors Kick is a dynamic exercise that focuses on strengthening and defining your lower body, with particular emphasis on your abdominal muscles and the inner and outer thighs. This exercise is not only effective for building muscle, but also improves your coordination and balance. Execution
Introduction: Seal jacks are a dynamic exercise similar to traditional jumping jacks, but with a focus on opening and closing the arms in front of your chest. This exercise is excellent for improving your coordination and raising your heart rate. Execution: Start with your feet together and your ar
If you're looking for an effective way to strengthen your shoulders, the Seated Alternating Dumbbell Front Raise is an excellent choice. This exercise targets not only the front of your shoulders but also improves your posture and stability. Execution Find a comfortable chair and sit with your f
Seated alternating dumbbell hammer curls are an effective exercise for building strength and mass in your arms. This variation emphasizes the biceps and forearm muscles in a way that differs from traditional curling movements. Execution Find a comfortable chair and sit down with a dumbbell in ea
The Seated Alternating Dumbbell Press is an effective exercise for strengthening your shoulders and arms. The alternating movement not only stimulates muscle growth but also improves your balance and coordination. Execution Find a bench and sit upright with a dumbbell in each hand. Keep your fee
The Seated Arnold Press is a dynamic shoulder exercise named after Arnold Schwarzenegger. This exercise combines a shoulder press with a rotating movement, creating a unique challenge and stimulation for the shoulder muscles. Execution Sit upright on a bench with your back straight and your feet
The Seated Barbell Military Press is a powerful exercise that targets your upper body, particularly your shoulders. This exercise provides an excellent way to build strength and mass in your shoulders while also promoting stability in your core and upper body. Execution Sit upright on a bench wi
The Seated Barbell Military Press is an effective strength exercise that targets your upper body, particularly the shoulders and arms. This exercise is unique because it helps you build a strong, stable shoulder girdle while also improving your posture. Execution Sit on a bench with an upright
The shoulder press is an exercise that works all three heads of the deltoid (but not to the same extent). This is the deltoid-shaped muscle responsible for raising the upper arm. The pectoralis major assists in raising the arms. This is especially true of the fibers that run from the clavicle to the
The seated barbell shoulder press is a powerful exercise that focuses on strengthening your shoulders and upper body. This exercise offers unique benefits, such as improving your posture and increasing your overall strength. Execution Sit upright on a bench with a backrest and place your feet fi
The bent-over side raise is an exercise targeting the posterior head of the deltoid (shoulder muscle). The lateral head and, to a lesser extent, the anterior head also assist in this movement, but are activated less. Many other muscles assist in moving the elbows and shoulders backward, as well as m
The Seated Bent-Over Rear Delt Raise is an effective exercise for strengthening the rear of your shoulders. This exercise also helps improve posture and balance muscle strength around your shoulder joint. Execution Sit on the edge of a bench with your feet flat on the floor. Lean forward f
The Seated Biceps Dumbbell Curl is a classic strength exercise that targets the biceps and several secondary muscle groups. This exercise is ideal for building strength and mass in the upper arms while also improving your stability and focus. Execution Find a comfortable seated position on a ben
The seated cable bent-over rear-delt (or reverse) fly, also called the bent-over cable side raise, is an exercise targeting the rear head of the deltoid (shoulder muscle). The middle head and, to a lesser extent, the front head also assist in this movement but are activated less. Many other muscles
The Seated Cable One-Arm Alternating Row is an effective exercise for strengthening your back muscles, with a focus on back width and thickness. This exercise offers a unique way to train each side of your back separately, promoting balanced muscle development and improved muscular coordination. Ex
The Seated Cable Row is an effective strength exercise that targets the back muscles and helps improve overall strength and posture. This exercise is particularly beneficial for strengthening the middle back muscles and improving pulling strength. Instructions Place your feet firmly on the pla
The Seated Cable Row with a V-bar is a powerful exercise that targets the development of your back muscles. This exercise offers a unique combination of strength and control, providing deep muscle activation that contributes to a strong and well-defined back. Execution Adjust the machine seat an
The Seated Calf Machine is an effective exercise aimed at strengthening and increasing the size of the calf muscles. This exercise offers a unique way to train the calf muscles in isolation, allowing you to focus more closely on this specific muscle group. Execution Sit on the machine with your
If you're looking for an effective way to strengthen your calf muscles, the Seated Calf Raise with a dumbbell on your knee is an excellent choice. This exercise is unique because you can perform it almost anywhere, as long as you have a chair and a dumbbell available. It specifically targets the cal