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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If you are looking for an effective exercise to strengthen your triceps, the Seated EZ-Bar Triceps Extension is an excellent choice. This exercise specifically targets the triceps muscles and offers a unique way to build strength and definition. Execution Find a comfortable seated position on a
Seated Floor Crunches are a fantastic way to strengthen your core without needing much space or equipment. This exercise is ideal for both beginners and advanced exercisers because it helps build strength in your abdominal muscles while minimizing pressure on your back. Execution Sit on the floo
Looking for an exercise that strengthens your core while challenging your lower body? Try Seated Flutter Kicks. This exercise is not only effective for building strength and endurance, but also improves your coordination and stability. Execution Find a comfortable spot on the floor and sit with
Hammer curls are a variation of dumbbell biceps curls. During hammer curls, the hands do not rotate throughout the exercise. The thumbs remain pointing forward, so only one function of the biceps brachii—bending/flexion of the arm—is performed rather than both functions. The deeper-lying brachialis
If you are looking for an effective way to strengthen your biceps and forearms, the Seated Hammer Curl is an excellent choice. This exercise targets the biceps brachii, brachialis, and brachioradialis and offers a unique variation on the traditional biceps curl by using a different grip, leading to
The Seated Hammer Curl is an effective exercise for strengthening your biceps and forearms. This variation of the traditional bicep curl focuses on the long head of the biceps and the brachialis, a deeper-lying muscle. What makes this exercise unique is the hammer grip, where the dumbbells are held
The Seated Hip Abductor Machine is an effective exercise aimed at strengthening and toning the outside of your thighs and your gluteal muscles. This exercise is unique because it specifically targets the abductor muscles, which are often overlooked in standard fitness routines. Execution Sit on
If you're looking for an effective way to train your biceps, try Seated Incline Dumbbell Curls. This exercise isolates the biceps in a unique way due to the angle of the bench, creating a more intense stimulus than regular dumbbell curls. Execution Set a weight bench at an angle of approximate
Want to train your shoulders effectively? Seated Lateral Raises are an excellent exercise for developing the width and strength of your shoulders. This exercise specifically targets the sides of your shoulders, helping you build well-shaped and balanced shoulders. Execution Find a comfortable se
The Seated Leg Curl Machine is an effective exercise focused on strengthening the hamstrings. This exercise provides a controlled movement that helps focus on the muscle group, making it an excellent choice for both beginners and advanced trainees. Execution Find a Seated Leg Curl Machine and ad
The Seated Leg Extension is a popular exercise for strengthening your quadriceps, the muscles at the front of your thighs. This exercise is unique because it focuses on isolating the quadriceps without placing much stress on the knees, provided it is performed correctly. Execution Find a leg ext
The Seated Leverage Decline Chest Press is an effective strength exercise that targets the lower chest muscles. This exercise offers a unique way to isolate and strengthen your chest muscles using a specially designed machine that stabilizes and optimizes the movement. Execution Adjust the mac
Introduction: The Seated Machine Calf Raise is an effective exercise for strengthening the calf muscles. This exercise is ideal if you want to specifically train the lower part of your legs with controlled movements. Execution: Sit on the machine with your feet on the platform and your knees under
The Seated Machine Hip Adductor is an effective exercise aimed at strengthening the inner thighs. This exercise offers a unique way to isolate specific muscle groups that are often overlooked, which can lead to better muscle balance and stability around the pelvis. Execution Find an adductor mac
The leg curl is the only exercise that allows you to train the hamstrings (and the weaker sartorius) in isolation from other muscle groups. The hamstrings perform the function of bending the knee and are assisted by the weaker sartorius muscle. In this variant, a machine is used on which you can per
The Seated Neutral-Grip Row is a powerful exercise that targets the back muscles and provides an excellent way to develop upper-body strength and endurance. This exercise is unique because it requires a controlled movement that helps improve your posture and strengthen the muscles around your spine.
The Seated Overhead Dumbbell Extension is an effective exercise for strengthening your triceps. This exercise not only helps build strong arms but also improves overall arm stability and may contribute to better posture. Execution Find a bench and sit upright with your feet flat on the floor.
The Seated Overhead Press is a powerful exercise that targets the upper body, particularly the shoulders, and offers a range of unique benefits. Performing this exercise seated allows you to focus more on the shoulder muscles without straining the lower back. Execution Find a bench and sit uprig
The Seated Resistance Band Cable Rows exercise is an effective way to strengthen your back muscles using a resistance band. This exercise simulates rowing with a cable machine, but in a more accessible and versatile way. It is perfect for home workouts or when you are traveling. Execution Sit on
The seated row is a very effective and therefore popular exercise that primarily targets the latissimus dorsi. To isolate this muscle group as much as possible, the exercise is usually performed with a V-bar. This allows for a natural grip while keeping the elbows low throughout the exercise. Seated
The Seated Row is a powerful exercise that targets the muscles of your back and arms. It is an excellent way to improve your posture and build strength. This exercise offers unique benefits, such as strengthening the muscles needed for daily activities and preventing back pain. Execution Sit on
The seated row is a highly effective and therefore popular exercise targeting the back muscles. It can be performed in many ways. This variation uses a wide grip. This changes the position of the elbows and thereby results in greater involvement of the shoulder muscles (deltoids) and the smaller sta
The Seated Side-to-Side Leg Raises is an effective exercise for strengthening your core and lower body. This exercise helps improve your balance and stability by isolating the obliques and hip flexors. Execution Find a sturdy chair and sit upright with your feet flat on the floor. Place yo
The Seated V-Up is a powerful exercise that targets your core, with a particular focus on the abdominal muscles. This exercise is unique because it not only strengthens your abdominal muscles but also improves your balance and coordination. Execution Start by sitting on the floor with your knees