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Exercises

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Exercises78 topics
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◆ All 78 topics

78 topics

Exercises
Back ExtensionsSpinal-extension exercise for the erector spinae (sacrospinalis).
Exercises
Back SquatsSquat with the bar across the shoulders behind the neck (high-bar "back squat" or low-bar "power back squat"), working all four quads.
Exercises
Bicep Curls (Barbell)The basic barbell (or cable) biceps curl — the major-muscle-balance biceps exercise in the FSU strength-conditioning program.
Exercises
Behind Neck PressBehind-the-neck overhead press for the anterior deltoid — explicitly NOT recommended because it involves too much external rotation.
Exercises
Bench DipTriceps dip variation hitting all three heads of the triceps via elbow extension.
Exercises
Bench PressFlat horizontal-adduction press driven by the sternal pectoralis major, with anterior deltoid, triceps and serratus anterior assisting; the chest mass exercise and one of the three powerlifts.
Exercises
Bent Over RowsBent-over row emphasizing the posterior deltoid via horizontal abduction (a pronated-grip pull).
Exercises
Butt BlasterMachine glute exercise (Butt Blaster) training the gluteus maximus via hip extension.
Exercises
Cross Over CablesStanding cable crossover flye for the sternal pectoralis major; trunk angle changes the emphasis and the secondary muscles.
Exercises
Dumbbell FlyesDumbbell flye isolating the pectoralis major for "shape"; weaker than the press because of the long lever arm.
Exercises
Chin-upsBody-weight pull-up working the latissimus dorsi; grip orientation shifts the emphasis between upper and lower lats.
Exercises
Narrow Grip Bench PressClose/narrow-grip bench press emphasizing the lateral and medial triceps heads, with the long head assisting.
Exercises
Concentration CurlsSingle-arm seated dumbbell curl listed in the "contracted" position of the Positions-of-Flexion biceps chart.
Exercises
CrunchesThe basic spinal-flexion abdominal exercise placed in the "contracted" position of the Positions-of-Flexion abs chart; targets the rectus abdominus.
Exercises
Deadlifts (bent knee)Bent-knee deadlift driven by the erector spinae, with glutes, upper hamstrings and quads assisting; one of the three powerlifts.
Exercises
Decline PressesDeclined chest press (MEO sternal pecs) — listed but noted as not important to perform.
Exercises
DipsBody-weight (or assisted) dip working the pectoralis major, triceps and anterior deltoid — but causing extreme shoulder hyperextension, so ROM is limited to 45 degrees.
Exercises
Donkey Calf RaisesBent-at-the-hip calf raise (G, S) emphasizing the gastrocnemius; ensure a vertical motion rather than pivoting around the axis.
Exercises
Alternate Dumbbell CurlsAlternating dumbbell biceps curl, paired with barbell curls as the major-muscle biceps exercise for muscle balance.
Exercises
Dumbbell KickbackBent-over dumbbell triceps kickback emphasizing the lateral and medial heads; placed in the "contracted" position of the triceps Positions-of-Flexion chart.
Exercises
French PressOverhead French press — an excellent exercise to train the long head of the triceps.
Exercises
Front Arm RaisesFront (forward-flexion) raise isolating the anterior deltoid, with trapezius, clavicular pec and serratus anterior assisting.
Exercises
Front SquatsSquat with the bar held in front (front bar placement), working all four quads with adductor and glute assistance.
Exercises
Glute-Ham DeveloperGlute-ham developer (GHD) exercise listed as a hamstring/hip-extensor movement and as an intermediate low-back exercise.
Exercises
Glute-Ham-Gastroc RaisesGlute-ham developer raise working three joints — hip (upper hamstrings + glutes), knee (lower hamstring + gastrocnemius), and back extension (erector spinae).
Exercises
Good MorningsBent-forward barbell hip-hinge for the hamstrings and erector spinae; placed in the "midrange" position of the Positions-of-Flexion hamstrings chart.
Exercises
Hack SquatsMachine hack squat emphasizing vastus lateralis and intermedius plus the adductors; intermediate quad exercise.
Exercises
Hammer CurlsNeutral-grip ("hammer") curl that targets the long head of the biceps and brings the brachialis and brachioradialis strongly into play.
Exercises
Hanging Leg RaisesHanging leg raise that works the rectus abdominus together with the hip flexors (iliopsoas, pectineus, rectus femoris).
Exercises
Hip AbductionOuter-hip machine movement training the gluteus medius and gluteus minimus; also listed as the vastus medialis exercise.
Exercises
Hip AdductionInner-thigh machine movement training the five hip adductors (pectineus, adductor brevis/longus/magnus, gracilis).
Exercises
Hip ExtensionsMachine hip-extension movement training the gluteus maximus and hamstrings.
Exercises
Hip FlexionMachine hip-flexion movement training the four major hip flexors (iliopsoas, rectus femoris, tensor fascia lata, sartorius), also engaging the abdominals.
Exercises
Horizontal Tricep Extension With RopeRope cable triceps extension performed horizontally, emphasizing the lateral head.
Exercises
Incline Bench PressInclined press biasing the upper (clavicular) pectoralis major, with anterior deltoid, triceps and serratus anterior assisting.
Exercises
Incline Calf RaisesIncline calf raise (G, S) training the gastrocnemius and soleus via plantar flexion; an intermediate calf selection.
Exercises
Incline Seated Dumbbell CurlsSeated incline dumbbell curl that biases the outer (lateral / long) head of the biceps brachii, with brachialis and brachioradialis assisting.
Exercises
Incline Sit-upsSit-up on a decline/incline bench working the rectus abdominus and external obliques; the more upward travel, the more the hip flexors take over.
Exercises
Inverted SquatMachine inverted-squat (TK Inverted) supplementary quadriceps exercise.
Exercises
Kettlebell SwingA ballistic hip-hinge that propels a kettlebell forward using a powerful hip snap — building posterior-chain power and conditioning.
Exercises
Lat PulldownsCable pulldown working the latissimus dorsi via shoulder adduction; grip affects upper- vs lower-lat emphasis, and front is safer than behind-neck.
Exercises
Lateral RaisesStanding/seated arm abduction raise emphasizing the medial deltoid (true abduction involving all three heads plus supraspinatus).
Exercises
Leg Curl (Hamstring Curl)Machine knee-flexion exercise isolating the hamstrings (biceps femoris, semitendinosus, semimembranosus), with the hip stabilized.
Exercises
Leg ExtensionMachine knee-extension isolating all four quads; a rotary (open-chain) movement with specific knee-joint alignment notes.
Exercises
Leg Presses (45 degree)45-degree leg press working the quads and adductors; a supplementary substitute for the squat with no spinal compression.
Exercises
Low-Bar SquatBar rests low across the posterior deltoids, forcing more forward lean and hip hinge than the high-bar back squat — shifting emphasis to the glutes, hamstrings, and adductor magnus, at some cost to knee-dominant quad (rectus femoris) involvement.
Exercises
LungesLunge emphasizing the adductors and gluteus maximus, with the quads assisting; a key gluteus maximus exercise.
Exercises
Lying Tricep ExtensionLying triceps extension emphasizing the long head; more effective on a decline bench with an EZ-curl bar.
Exercises
Military PressOverhead shoulder press driven by the anterior deltoid, with pectoralis major, upper trapezius and serratus anterior assisting.
Exercises
Bent Over One Arm Rows (Dumbbell, Neutral Grip)Single-arm dumbbell row (neutral grip) working the latissimus dorsi (lower lats).
Exercises
One Arm Tricep Pushdown (Reverse Grip)Reverse-grip single-arm cable pushdown working all three triceps heads — described as one of the best triceps exercises.
Exercises
Overhead Tricep Extension (Dumbbell)Overhead dumbbell triceps extension working all three heads via elbow extension.
Exercises
Pec DeckMachine pec-deck flye; performing it with a slightly bent elbow gives a stronger contraction for the sternal pectoralis and anterior deltoid.
Exercises
Preacher CurlsBiceps curl performed over a preacher (Scott) bench, listed in the "stretch" position of the Positions-of-Flexion biceps chart.
Exercises
PulloversShoulder-extension pullover listed for the latissimus dorsi and flagged "not effective" for the chest by the source — but current EMG research finds the opposite: it's primarily a chest exercise, more effective for pecs than lats.
Exercises
Push-upsBody-weight pressing exercise for the chest, triceps and anterior deltoid; an example of shoulder-joint extension.
Exercises
Reverse CrunchesLower-abdominal crunch bringing the pelvis toward the ribs; also listed as a hip-flexor exercise.
Exercises
Reverse CurlsPronated-grip curl that trains the forearm extensors/brachioradialis; an intermediate forearm exercise.
Exercises
Rope CrunchesKneeling cable crunch with a rope attachment, flexing the spine to work the rectus abdominus with oblique assistance.
Exercises
Internal/External Shoulder RotationLight-resistance internal and external rotation movements that train the four rotator-cuff (SITS) muscles.
Exercises
Seated Calf RaisesBent-knee calf raise that isolates the soleus (which crosses only the ankle) via plantar flexion.
Exercises
Seated RowsSeated cable row; a neutral grip emphasizes the lats (shoulder extension), while a pronated grip emphasizes the traps, rhomboids and posterior delts.
Exercises
Dumbbell Shoulder ExtensionsDumbbell shoulder-extension/horizontal-abduction movement for the under-trained posterior deltoid.
Exercises
Shoulder ShrugsScapular-elevation shrug isolating the upper trapezius, with rhomboid assistance.
Exercises
Side BendsLateral trunk-flexion exercise training the obliques and quadratus lumborum, with erector spinae assisting.
Exercises
Side Lying Horizontal AbductionSide-lying dumbbell raise that isolates the posterior deltoid through its key movement, horizontal abduction.
Exercises
Sissy SquatsBody-weight knee-dominant squat that works all four quadriceps; placed in the "stretch" position of the Positions-of-Flexion quad chart.
Exercises
SquatsThe structural (compound) lower-body exercise; all four quads work to extend the knee, with glutes and adductors assisting.
Exercises
Standing Barbell CurlsStanding barbell curl working the short and long heads of the biceps; the classic exercise used to demonstrate the cheat system and biceps strength curve.
Exercises
Standing Calf RaisesStraight-knee calf raise that loads the gastrocnemius (which becomes ineffective when the knee is flexed) via plantar flexion.
Exercises
Stiff-Legged DeadliftStraight-leg hip-extension deadlift that trains the hamstrings (knee stabilized), with glutes and erector spinae assisting.
Exercises
Straight Barbell Curls (narrow grip)Narrow-grip straight-bar curl that works the short head, long head, brachialis and brachioradialis as primary muscles.
Exercises
Supinated Dumbbell CurlsDumbbell curl performed with supination, working the long and short heads of the biceps; dumbbells are excellent for the supination movement.
Exercises
T-Bar RowT-bar rowing movement for the lats and traps; lean forward as the bar comes toward the upper pecs to allow proper movement.
Exercises
Tricep PushdownsCable triceps pushdown working all three heads; the basic/major-muscle triceps exercise and a novice selection.
Exercises
Trunk Twists (Rotary Torso)Seated machine torso rotation (rotary torso) working the obliques and erector spinae; rotates the torso ~40 degrees with hips fixed.
Exercises
Upright RowsUpright row training all three parts of the trapezius (and used for medial-deltoid work via upright rowing), with deltoid and arm-flexor assistance.
Exercises
Wrist CurlsForearm flexor exercise working the flexor carpi ulnaris and flexor carpi radialis via wrist flexion.