Weight Training Exercises & Guides

Below you’ll find a list of the best weight training exercises for each body part. Follow the link to read the full exercise guide and view the exercise video. The exercises on this page are the best for increasing muscle mass and strength.

Abdominals:

  • Situp
  • Swiss ball crunch
  • Hanging leg raise

Back:

  • Wide grip pull up (the king of all back exercises)
  • Chin up
  • Bent over row

Biceps:

  • Barbell curl
  • Preacher curl
  • Incline bench dumbbell curl
  • Cable curl
  • Concentration curl

Calves:

  • Standing calf raise
  • Seated calf raise

Chest:

  • Bench press
  • Dumbbell bench press
  • Incline bench press
  • Dumbbell flys
  • Cable crossovers
  • Chest dips
  • Push ups
  • Decline dumbbell press

Forearms:

  • Wrist curl
  • Reverse wrist curl

Legs:

  • Squat
  • Front squat
  • Deadlift
  • Stiff leg deadlift (AKA Romanian deadlift)
  • Lunge
  • Leg press
  • Leg extension
  • Leg curl

Shoulders:

  • Military press
  • Dumbbell press
  • Front raise
  • Lateral raise
  • Rear delt fly

Traps:

Triceps:

  • Close grip bench press
  • Bench dip
  • Skullcrushers (lying tricep extension)
  • Kickbacks
  • Dumbbell extension
  • Tricep pushdowns
  • Close grip pushups

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