List of weight training exercises
This is a partial list of weight training exercises organized by muscle groups.
Overview
The human body can be broken down into different muscles and muscle groups that can be worked and strengthened through exercise. This table shows the major muscles and the exercises used to work and strengthen that muscle.| Exercise | Calves | Quad- riceps | Ham- strings | Gluteus | Hips other | Lower back | Lats | Trapezius | Abdominals | Pectorals | Deltoids | Triceps | Biceps | Forearms |
Lower body
Quadriceps (front of thigh)
Squat
The squat is performed by squatting down with a weight held across the upper back and standing up straight again. This is a compound exercise that also involves the glutes and, to a lesser extent, the hamstrings, calves, and the lower back. Lifting belts are sometimes used to help support the lower back. The freeweight squat is one of the three powerlifting competition exercises, along with the deadlift and the bench press.;Equipment: Squats can be performed using only the practitioner's body weight. For weighted squats, a barbell is typically used, although the practitioner may instead hold dumbbells, kettlebells, or other weighted objects. Individuals uncomfortable performing freeweight squats may use a Smith machine or hack squat machine.
;Major variants:
Leg press
The leg press is performed while seated by pushing a weight away from the body with the feet. It is a compound exercise that also involves the glutes and, to a lesser extent, the hamstrings and the calves. Overloading the machine can result in serious injury if the sled moves uncontrollably towards the trainer.;Equipment: Leg press machine.
Leg extension
The leg extension is performed while seated by raising a weight out in front of the body with the feet. It is an isolation exercise for the quadriceps. Overtraining can cause patellar tendinitis. The leg extension serves to also strengthen the muscles around the knees and is an exercise that is preferred by physical therapists. Needs citation;Equipment: Dumbbell, cable machine or leg extension machine.
Wall sit
The wall sit, also known as a static squat, is performed by placing one's back against a wall with feet shoulder width apart, and lowering the hips until the knees and hips are both at right angles. The position is held as long as possible. The exercise is used to strengthen the quadriceps.Contrary to previous advice in this section, this exercise is NOT good for people with knee problems because the knees bear most of the load, especially when they are held at right angles.
;Equipment: Body weight, wall or other flat vertical surface, exercise ball placed behind the back is optional as well.
Hamstrings (back of thigh)
Deadlift
The deadlift is performed by lifting a weight off of the floor until fully upright. This is a compound exercise that also involves the glutes, lower back, lats, trapezius, and, to a lesser extent, the quadriceps and the calves. Lifting belts are often used to help support the lower back. If performed with a barbell, it can be held with both hands facing backwards or with one hand facing backward and one facing forward. Both hands should not face forwards because this puts excess stress on the inner elbows.;Equipment: Dumbbells, barbell, trapbar or Smith machine.
;Major variants:
Stiff-legged deadlift
The stiff-legged deadlift is a deadlift variation where little to no knee movement occurs, increasing hamstring, glute, and lower back activation. The bar starts on the floor and the individual sets up like a normal deadlift but the knees are at a 160° angle instead of 135° on the conventional deadlift.Leg curl
The leg curl is performed while lying face down on a bench, by raising a weight with the feet towards the buttocks. This is an isolation exercise for the hamstrings.;Equipment: Dumbbell, cable machine or leg curl machine.
;Major variants: Seated ; standing.
Snatch
The snatch is one of the two current olympic weightlifting events. The essence of the event is to lift a barbell from the platform to locked arms overhead in a smooth continuous movement. The barbell is pulled as high as the lifter can manage at which point the barbell is flipped overhead. With relatively light weights locking of the arms may not require rebending the knees. However, as performed in contests, the weight is always heavy enough to demand that the lifter receive the bar in a squatting position, while at the same time flipping the weight so it moves in an arc directly overhead to locked arms. When the lifter is secure in this position, he rises, completing the lift.Bulgarian split squats
The Bulgarian split squat is a squat variation and is performed by resting the back foot on an elevated surface, such as a bench, with your other foot out in front of you on the floor. With a dumbbell in hand or body weight, you bend and lower your front leg until the dumbbell reaches the floor, and then using your front leg, push up into starting position. This exercise targets the hamstrings, glutes, and quadriceps, making it a great full-body movement. This movement also requires good balance and stability, so core strength is also an important aspect.;Equipment required: Bench, dumbbell or body weight.
;Variations: leaning the upper body forward slightly puts more stress on the glutes, while keeping the body straight upright targets more quadriceps.
Calves
Standing calf raise
The standing calf raise is performed by plantarflexing the feet to lift the body. If a weight is used, then it rests upon the shoulders, or is held in the hand. This is an isolation exercise for the calves; it particularly emphasises the gastrocnemius muscle, and recruits the soleus muscle.;Equipment: Body weight, dumbbells, barbell, Smith machine or standing calf raise machine.
;Major variants: One leg ; donkey calf raise.
Seated calf raise
The seated calf raise is performed by flexing the feet to lift a weight held on the knees. This is an isolation exercise for the calves, and particularly emphasises the soleus muscle.;Equipment: Barbell or seated calf raise machine; can also be done on a leg press machine.
Upper body
Pectorals">pectoralis major muscle">Pectorals (chest)
- The bench press or dumbbell bench-press is performed while lying face up on a bench, by pushing a weight away from the chest. This is a compound exercise that also involves the triceps and the front deltoids, also recruits the upper and lower back muscles, and traps. The bench press is the king of all upper body exercises and is one of the most popular chest exercises in the world. It is the final exercise in 'The big 3'.
- *Equipment: dumbbells, barbell, Smith machine or bench press machine.
- *Major variants: incline ~, decline ~, narrow grip ~, push-up, neck press, vertical dips or horizontal dips
- The chest fly is performed while lying face up on a bench or standing up, with arms outspread holding weights, by bringing the arms together above the chest. This is a compound exercise for the pectorals. Other muscles worked include deltoids, triceps, and forearms.
- *Equipment: dumbbells, cable machine or "pec deck" machine.
- *Major variants: incline ~, decline ~, cable crossover.
- Cable crossovers
- Dips
Lats">latissimus dorsi muscle">Lats (mid back)
- The pulldown is performed while seated by pulling a wide bar down towards the upper chest or behind the neck. This is a compound exercise that also involves the biceps, forearms, and the rear deltoids.
- *Equipment: cable machine or pulldown machine.
- *Major variants: chin-up or pullup, close grip ~, reverse grip ~.
- The Pull-up is performed by hanging from a chin-up bar above head height with the palms facing forward and pulling the body up so the chin reaches or passes the bar. The pull-up is a compound exercise that also involves the biceps, forearms, traps, and the rear deltoids. A chin-up places more emphasis on the biceps and a wide grip pullup places more emphasis on the lats. As beginners of this exercise are often unable to lift their own bodyweight, a chin-up machine can be used with counterweights to assist them in the lift.
- *Equipment: chin-up bar or chin-up machine.
- The bent-over row is performed while leaning over, holding a weight hanging down in one hand or both hands, by pulling it up towards the abdomen. This is a compound exercise that also involves the biceps, forearms, traps, and the rear deltoids. The torso is unsupported in some variants of this exercise, in which case lifting belts are often used to help support the lower back.
- *Equipment: dumbbell, barbell, Smith machine or T-bar machine.
- *Major variants: cable row.
Deltoids">deltoid muscle">Deltoids (shoulders)
- The upright row is performed while standing, holding a weight hanging down in the hands, by lifting it straight up to the collarbone. This is a compound exercise that also involves the trapezius, upper back, forearms, triceps, and the biceps. The narrower the grip the more the trapezius muscles are exercised.
- *Upright rows are prone to injure the shoulder through internal rotation and elevation of the ball and socket joint.
- *Equipment: dumbbells, barbell, Smith machine or cable machine.
- The shoulder press is performed while seated, or standing by lowering a weight held above the head to just above the shoulders, and then raising it again. It can be performed with both arms, or one arm at a time. This is a compound exercise that also involves the trapezius and the triceps.
- *Major variants: 360 Degree Shoulder Press.
- The military press is similar to the shoulder press but is performed while standing with the feet together. Unlike the seated shoulder press, the military press involves the majority of the muscles of the core as stabilizers to keep the body rigid and upright, and is thus a more effective compound exercise.
- *Equipment: dumbbells, kettlebells, barbell, Smith machine or shoulder press machine.
- *Major variants: Arnold Press.
- The lateral raise is performed while standing or seated, with hands hanging down holding weights, by lifting them out to the sides until just below the level of the shoulders. A slight variation in the lifts can hit the deltoids even harder, while moving upwards, just turn the hands slightly downwards, keeping the last finger higher than the thumb. This is an isolation exercise for the deltoids. Also works the forearms and traps.
- *Equipment: dumbbells, cable machine or lateral raise machine.
- *Major variants: front raise, bent-over ~, 180 degree lateral raise.