List of weight training exercises

Pistol Squat

This is a partial list of weight training exercises organized by muscle group.

Overview

The human body can be broken down into different muscles and muscle groups. The muscles can be worked and strengthened by exercise. This table shows 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
Squat Some Yes Some Yes Yes Some     Yes          
Leg press Some Yes Some Yes                    
Lunge   Yes Yes Yes Yes                  
Deadlift   Yes Yes Yes Yes Yes Some Some           Some
Leg extension   Yes                        
Leg curl Some   Yes                      
Standing calf raise Yes                          
Seated calf raise Yes                          
Hip adductor         Yes                  
Bench press                   Yes Some Yes    
Chest fly                   Yes Some      
Push-up                 Some Yes Yes Yes    
Pulldown             Yes       Some   Some Some
Pull-up             Yes Some     Some   Some Some
Bent-over row             Yes Some         Some Some
Upright row               Yes     Yes   Some Some
Shoulder press               Some     Yes Some    
Shoulder fly               Some     Yes     Some
Lateral raise               Some     Yes      
Shoulder shrug               Yes     Some     Some
Pushdown                       Yes    
Triceps extension                       Yes    
Biceps curl                         Yes  
Crunch                 Yes          
Russian twist                 Yes          
Leg raise         Yes       Yes          
Back extension     Some Yes   Yes                

Lower body

[1]

Quadriceps (front of thigh)

Squat

Hack squat machine

The squat is performed by squatting down with a weight held across the upper back under neck and standing up straight again. This is a compound exercise that also involves the glutes (buttocks) and, to a lesser extent, the hamstrings, calves, and the lower back. Lifting belts are sometimes used to help support the lower back, as are tight-fitting "squat suits" which compress the lower torso. The freeweight squat is one of 'The Big Three' powerlifting exercises, along with the deadlift and the bench press.[2]

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
Common variations include front squats, in which the weight is held across the upper chest, and box squats, in which the practitioner rests briefly on a box or bench at the bottom of the movement.

Leg press

Leg press machine

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.[3]

Equipment
Leg press machine.

Deadlift

Dumbbell deadlift.

The deadlift is performed by squatting down and lifting a weight off the floor with the hand until standing up straight again. Grips can be face down or opposing with one hand down and one hand up, to prevent dropping. Face up should not be used because this puts excess stress on the inner arms. This is a compound exercise that also involves the glutes, lower back, lats, trapezius (neck) and, to a lesser extent, the hamstrings and the calves. Lifting belts are often used to help support the lower back. The deadlift has two common variants, the Romanian deadlift and the straight-leg-deadlift. Each target the lower back, glutes and the hamstrings differently.

Equipment
Dumbbells, barbell, trapbar or Smith machine.
Major variants
Sumo (wider stance to emphasise the inner thighs); stiff legged (emphasizes hamstrings); straight-legged deadlift (emphasizes lower back).

Leg extension

Leg extension machine.

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.[4] The legs extension serves to also strengthen the muscles around the knees and is an exercise that is preferred by physical therapists.

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 (90 degrees).

Equipment
Body weight, wall or other flat vertical surface, exercise ball placed behind the back is optional as well.

Hamstrings (back of legs)

Leg curl

Leg curl machine.

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.[5]

Equipment
Dumbbell, cable machine or leg curl machine.
Major variants
Seated (using a leg curl machine variant); standing (one leg at a time).

Snatch

The snatch is one of the two current olympic weightlifting events (the other being the clean and jerk). 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 (typically to mid [ chest] height) (the pull) at which point the barbell is flipped overhead. With relatively light weights (as in the "power snatch") 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 (overhead squat), completing the lift.

Calves

Standing calf raise

Dumbbell 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(s). This is an isolation exercise for the calves; it particularly emphasises the gastrocnemius muscle, and recruits the soleus muscle.[6]

Equipment
Body weight, dumbbells, barbell, Smith machine or standing calf raise machine.
Major variants
One leg (the other is held off the ground); donkey calf raise (bent over with a weight or machine pad on the lower back).

Seated calf raise

Seated calf raise machine

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.[7]

Equipment
Barbell or seated calf raise machine; can also be done on a leg press machine.

Upper body

Pectorals (chest)

Smith machine bench press
Dumbbell flye

Lats (mid back)

Pulldown machine
Dumbbell bent-over row

Deltoids (shoulders)

Cable machine upright row
Shoulder press machine
Dumbbell lateral raise

Triceps (back of arms)

Cable machine pushdown
Lying dumbbell triceps extension

Biceps (front of arms)

Dumbbell biceps curl on the preacher bench

Waist

Abdominals

Crunch
Main article Abdominal exercise
Seated leg raise

Lower back

Back extension

Back extension on a Roman chair

The back extension is performed while lying face down partway along a flat or angled bench, so that the hips are supported and the heels secured, by bending down at the waist and then straightening up again. This is a compound exercise that also involves the glutes.

Equipment
Body weight, dumbbell or back extension machine.
Major variants
Without bench (lying face down on the floor).

Deadlift

The deadlift is a very effective compound exercise for strengthening the lower back, but also exercises many other major muscle groups, including quads, hamstrings and abdominals. It is a challenging exercise, as poor form or execution can cause serious injury.[9] A deadlift is performed by grasping a dead weight on the floor and, while keeping the back very straight, standing up by contracting the erector spinae (primary lower back muscle). When performed correctly the role of the arms in the deadlift is only that of cables attaching the weight to the body; the musculature of the arms should not be used to lift the weight. There is no movement more basic to everyday life than picking a dead weight up off of the floor, and for this reason focusing on improving one's deadlift will help prevent back injuries.

Good-morning

The Good-morning is a weight training exercise in which a barbell, two dumbbells, or no weight at all is held on the shoulders, behind the head. The person bends forward and bows at the hips and recovers to upright. The good-morning is so called because the movement resembles bowing to greet someone. It involves the hamstrings but is primarily used to strengthen the lower back; the degree of knee bend used will change the focus – nearly straight-legged involving the hamstrings most.

References

  1. Johnson-Cane, Deidre; Cane, Jonathan; Glickman, Joe (2000). The Complete Idiot's Guide to Weight Training. Indianapolis: Alpha Books. p. 169. ISBN 0-7865-4251-9.
  2. Johnson-Cane et al., p. 170
  3. Johnson-Cane et al., p. 173.
  4. Johnson-Cane et al., p. 175.
  5. Johnson-Cane et al., p. 177.
  6. Johnson-Cane et al., p. 179.
  7. Johnson-Cane et al., p. 180.
  8. http://pullupbar-chinupbar.com/equipment/types-of-pull-up-bars/
  9. Johnson-Cane et al., p. 187
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