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.

Single-Arm Cable Bent-Over Lateral Raise

The Single-Arm Cable Bent-Over Lateral Raise is an effective exercise for isolating and strengthening the shoulder muscles. This exercise offers a unique way to train the deltoids, particularly the posterior deltoid, by using the cable machine, which provides constant resistance throughout the movem

Single-Arm Cable Crossover

Introduction: The Single-Arm Cable Crossover is an effective exercise for isolating the chest muscles. Using one arm at a time helps improve muscle balance and focuses on upper-body stability. Execution: Begin by setting the cable machine to a high position. Grip the handle with one hand while faci

Single-Arm Cable Front Raise

Introduction: The Single-Arm Cable Front Raise is an effective exercise for isolating and strengthening the shoulder muscles. This exercise primarily targets the anterior deltoids and allows each arm to be trained separately, which helps correct muscle imbalances. Execution: Begin by setting the ca

Single-Arm Cable Lateral Raise

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 main shoulder muscle itself, various muscles around the shoulder joint are recruited to stabilize it. These include smaller stabilizing musc

Single-Arm Cable Row

Introduction: The Single-Arm Cable Row is an effective exercise for improving back strength and stability. Using one arm at a time helps address asymmetries in muscular strength and improves overall balance. Execution: Set the cable machine to a low position and attach a single handle. Stand w

Single-Arm Cable Row Left

The Single-Arm Cable Row Left is an effective exercise that targets strengthening your back muscles, with a focus on the left side. By using one arm at a time, you improve not only strength but also balance and symmetry in your upper body. Execution Set the cable machine to mid-height and attach

Single-Arm Cable Row Right

The Single-Arm Cable Row with the right arm is an effective exercise for strengthening and defining your back muscles. This exercise offers a unique way to train each side of your body separately, which helps improve muscle balance and coordination. Execution Set the cable machine to mid-height

Single-Arm Dumbbell Bent-Over Row

The dumbbell row is one of the most popular ‘row’ exercises. All so-called row exercises are primarily focused on pulling the upper arms backward. This is one of the main functions of the latissimus dorsi, the large back muscle. To perform this function with free weights, the upper body must be brou

Single-Arm Dumbbell Preacher Curl

The Single-Arm Dumbbell Preacher Curl is an effective exercise for isolating and strengthening the biceps. Using one arm at a time allows you to focus on the muscle contraction and correct any strength imbalances between your arms. Execution Find a preacher bench and pick up a dumbbell with a we

Single-Arm Dumbbell Preacher Curl

The Single-Arm Dumbbell Preacher Curl is an effective exercise for isolating the biceps. Using one arm at a time allows you to focus on muscle contraction and correct asymmetries in strength and shape. Execution Find a preacher bench and hold a dumbbell in one hand. Place the back of your uppe

Single-Arm Dumbbell Reverse Wrist Curl

The Single-Arm Dumbbell Reverse Wrist Curl is an effective exercise for strengthening the forearms and improving grip strength. This exercise targets the extensor muscles of the forearm, which are essential for daily activities and various sports. Execution Sit on a bench with a dumbbell in one

Single-Arm Dumbbell Row

The Single-Arm Dumbbell Row is a powerful exercise that targets the back muscles while also engaging the shoulders and biceps. This exercise is unique because it allows you to train each side of your body separately, which helps correct muscle imbalances. Execution Find a flat bench and place

Single-Arm Dumbbell Triceps Extension

As the name suggests, the main movement is extending the arms (extension). Performing it with dumbbells allows greater freedom in hand position than the barbell version. This version is also (in principle) safer because the weights are lowered beside the head. In this variation, both arms perform th

Single-Arm Dumbbell Triceps Extension

Introduction: The single-arm dumbbell triceps extension is an effective exercise for isolating and strengthening the triceps. This exercise helps you develop strong and defined arms, which is particularly useful for improving your performance in other strength-training exercises and daily activities

Single-Arm Dumbbell Triceps Kickback

The Single-Arm Dumbbell Triceps Kickback is an effective exercise for strengthening and defining your triceps. This exercise targets the back of your upper arms. Execution Begin by choosing a suitable dumbbell. The weight should be challenging, but you should still be able to perform the full ra

Single-Arm Dumbbell Wide-Grip Bench Press

The Single-Arm Dumbbell Wide-Grip Bench Press is a variation of the traditional bench press that focuses on isolating the chest muscles, with particular emphasis on the outer chest. This exercise offers a unique way to address muscle imbalances and improve shoulder stability. Execution Lie on a

Single-Arm Kettlebell Overhead Lunge

The Single-Arm Kettlebell Overhead Lunge is a dynamic exercise that combines strength, balance, and coordination. By using a kettlebell in one hand overhead, you challenge not only your lower body but also your core and shoulders. Execution Stand with your feet hip-width apart and hold a kettl

Single-Arm Kettlebell Swing

The Single-Arm Kettlebell Swing is a dynamic exercise that combines strength, flexibility, and balance. It is a unique movement that focuses on explosive power from your hips while also improving your core stability and shoulder mobility. Execution Start with your feet shoulder-width apart and a

Single-Arm Kneeling Landmine Press

The Single-Arm Kneeling Landmine Press is an effective exercise for strengthening your shoulders, arms, and core. This exercise offers a unique way to build stability and strength because you perform it in a kneeling position, which places less stress on your lower back. Execution Place one en

Single-Arm Landmine Press

The landmine press, also called jammer press in some cases, is a ballistic exercise that is best compared with the movement used in shot put. It is a compound exercise in which the whole body must coordinate to perform the task as effectively as possible. It can therefore also be considere

Single-Arm Landmine Press

Introduction: The Single-Arm Landmine Press is an effective strength exercise that targets the upper-body muscles at a unique angle. This exercise helps build strength and stability, especially in the shoulders, through the use of a landmine setup. Execution: Follow these steps to perform the exerc

Single-Arm Overhead Extension with Resistance Band

Looking for an effective exercise to add to your arm workout that not only strengthens your triceps but also improves your stability and coordination? Try the single-arm overhead extension with a resistance band. This exercise is unique because it requires you to work with one arm at a time, which h

Single-Arm Preacher Hammer Curl

The Single-Arm Preacher Hammer Curl is an effective exercise that targets the development of the biceps and forearm muscles. This exercise offers a unique way to train each arm individually, promoting balanced muscle growth and allowing strength imbalances between the arms to be corrected. Executio

Single-Arm Rear Delt Dumbbell Row With Bench

Introduction: The single-arm rear delt dumbbell row with a bench is an effective exercise for strengthening the rear shoulders and upper back. This exercise also helps develop better posture and improve the balance between the muscle groups around your shoulders. Execution: Begin by placing a dumbb