Article # 32. List of Strength Training Exercises for all Muscle Groups from Gurufitness Planet

List of Strength Training Exercises for all Muscle Groups from Gurufitness Planet

Weight training and strength training builds muscles (lean body mass) and increases your energy level and metabolism. See the list of weight lifting and body building exercises to increase strength, while building muscle size and improving muscle tone.

Bisceps

Muscle Group	Exercise
Biceps	Seated Biceps Curl, Dumbell
Biceps	Standing Biceps Curl, Dumbell
Biceps	Standing Medium-Grip Barbell Curl
Biceps	Standing One-Arm Dumbbell Curl
Biceps	Biceps Curl, Iso-Bar
Biceps	Biceps Curl, Roto-Bar
Biceps	Preacher Bench Medium-Grip Barbell Curl
Biceps	Dumbbell Curl
Biceps	Incline Dumbbell Curl
Biceps	Bicep Machine, Seated
Biceps	Standing Bar Curl, Machine
Biceps	Standing One-Arm Curl,Low Pulley

Tripceps

Muscle Group	Exercise
Triceps	Triceps Push Down
Triceps	Triceps Rope Pull-down
Triceps	Triceps Reverse Grip Push Down
Triceps	Triceps Extension,Standing,Rope
Triceps	Triceps Extension,Machine,Seated
Triceps	Triceps Extension,Machine,Standing,Bar
Triceps	Triceps Extension,Lying Down
Triceps	Triceps Extension,Overhead,Barbell
Triceps	Triceps Extension,Overhead,Dumbbell
Triceps	Kickbacks,Bent,1-Arm,Dumbbell
Triceps	Kickbacks,Bent,2-Arm,Dumbbell
Triceps	Dips,Bench or Chair

Forearms

Muscle Group	Exercise
Forearms(inner)	Wrist Curl,Barbell,Palms Up
Forearms(outer)	Wrist Curl,Barbell,Palms Down
Forearms(inner)	Wrist Curl (Wrist Flexion),Neutral Grip
Forearms(outer)	Wrist Curl,Dumbbells,Palm Down
Forearms(inner,outer)	Wrist Roller

Chest

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Muscle Group	Exercise
Chest;Shoulder(front);Triceps	Bench Press,Barbell
Chest	Flat Bench Press
Chest	Flat Bench Press,Machine
Chest	Flat Dumbbell Press
Chest(outer)	Bench Press,Medium Grip,Barbell
Chest(outer)	Bench Press,Wide-Grip,Barbell
Chest(outer,upper)	Incline Bench Press,Wide-Grip,Barbell
Chest(upper)	Incline Bench Press,Medium-Grip,Barbell
Chest(upper)	Incline Press,Dumbbell
Chest(upper)	Incline Press,Barbell
Chest(lower)	Decline Press,Dumbbells
Chest(lower)	Decline Bench Press,Medium-Grip,Barbell
Chest(outer,lower)	Decline Bench Press,Wide-Grip,Barbell
Chest(outer)	Bent-Arm Lateral,Dumbbells
Chest(upper)	Incline Dumbbell Fly
Chest(lower)	Decline Dumbbell Fly
Chest(upper)	Incline Lateral,Dumbbells
Chest;Shoulder(front)	Flat Dumbbell Fly
Chest;Shoulder(front);Triceps	Chest Press Machine
Chest(upper,inner)	Cable Crossover,High Pulley
Chest;Shoulder(front)	Machine Fly
Chest(inner,upper)	Pec Dec Butterfly (Pectoral Fly)
Chest	Straight-Arm Barbell Pullover,Medium-Grip
Chest	Straight Arm Dumbbell Pullover
Chest	Bent-Arm Dumbbell Pullover
Chest(upper);Triceps	Bent Arm Barbell Pullover
Chest(upper);Triceps	Bent Arm Barbell Pullover and Press
Chest(lower);Triceps	Dips
Chest(upper);Shoulder(front);Triceps	Bar Dip,Palms In,Neutral Grip
Chest;Shoulder(front)	Push Ups,Feet on Bench
Chest;Triceps	Push Ups,Floor
Chest(upper);Shoulder(front);Triceps	Push-Up,Elbows Close to Sides
Chest(upper,lower)	Push-Up,Elbows Out

Trapezius

Muscle Group	Exercise
Trapezius	Shoulder Shrug,Barbell
Trapezius	Shoulder Shrug,Dumbbells
Trapezius	Shoulder Shrug,Machine

Back

Muscle Group	Exercise
Back(middle)	Dumbbell Row,One-Arm, Bent-Over
Back(upper)	Dumbbell Row,Two-Arm,Bent-Over
Back(middle)	Barbell Row,Bent-over
Back(middle)	Mid Row,Chest Supported,Machine
Back	Seated Row,Floor,Machine
Back(upper,lower)	Seated,Low Lat Pull-In,Two-Arm
Back(upper);Chest(lower)	Chin-Up,Neutral Grip,Palms Inward
Back(lower)	Front Chin Up,Close-Grip,Palms Back
Back(lower)	Front Chin Up,Reverse Close-Grip
Back(lower)	V-Bar Chin Up,Neutral Grip,Palms In
Back	Pull-ups,Palms Front
Back(upper);Chest(lower)	Pull-Up,Pronated Grip(palms back)
Back(upper)	Lat Pulldown,Wide Grip
Back(lower);Chest(lower)	Lat Pulldown,Narrow-Grip
Back	Lat Pulldown,Straight-Arm,Close-Grip
Back(lower)	Hyperextensions,Floor
Back(lower)	Hyperextension,Bench
Back,Glutes,Hamstrings	Back Extension,"Roman Chair"
Back,Glutes,Hamstrings	Back Extension,"Roman Chair",Twisting
Back	Back Extension Machine
Back(lower);Chest(lower)	Pullover
Back,Triceps	Pullover,Machine

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Shoulders

Muscle Group	Exercise
Shoulder(front)	Lateral Raise,Dumbbell,Side
Shoulder(front)	Lateral Arm Raise,Machine
Shoulder(front)	Front Raises, Straight Arm
Shoulder(front)	Front Barbell Raise,Standing,Medium-Grip
Shoulder(rear)	Rear Deltoid Raise,Dumbbell,Bent-Over
Shoulder(rear)	Rear Deltoid Raise,Lying
Shoulders	Overhead Press,Machine,Seated
Shoulders	Overhead Press,Barbell
Shoulders	Overhead Press,Dumbbell
Shoulder(front,outer)	Barbell Military Press
Shoulder(front)	Shoulder Press,Dumbbell,Seated
Shoulder(front,rear)	Shoulder Press,Seated
Shoulder(front,outer)	Barbell Press,Behind Neck,Standing
Shoulder(front,outer)	Dumbell Press,One-Arm,Palm-In
Shoulder(front,outer)	Dumbbell Press,Seated,Palms-In
Shoulder(front);Trapezius	Upright Row
Shoulder(front);Trapezius	Upright Row,Barbell
Shoulder(front);Trapezius	Upright Row,Dumbells
Shoulder(front);Chest(upper);Triceps	Push-Up,Elbows Close to Sides
Shoulder(front);Chest;Triceps	Push-Up,Elbows Out
Shoulder(rear)	Back Butterfly
Shoulder(rear)	Bent-Over Low-Pulley Side Lateral

Abdomen

Muscle Group	Exercise
Abs	Abdominal Crunch,Floor
Abs	Abdominal Crunch,Machine
Abs(upper,obliques)	Sit-Up
Abs(upper)	Bent-Knee Sit-Up
Abs(upper)	Sit-Up,Heel-High
Abs	Leg Raises,Hanging
Abs(lower)	Vertical Leg Lift,Knees Straight (Dip Bars)
Abs(lower)	Vertical Leg Lift,Knees Bent (Dip Bars)
Abs(lower)	Leg Pull-In,Seated Flat Bench
Abs(lower)	Reverse Sit-Up
Abs	Abdominal Leg Raise
Abs(obliques)	Abdominal Twist,Seated,Machine
Abs(obliques)	Reverse Trunk Twist
Abs(obliques)	Side Bends,Barbell
Abs(obliques)	Side Bends,Dumbell

Quads

Muscle Group	Exercise
Quads,Glutes,Hamstrings	Front Squats,Barbell,Arms Crossed
Quads,Glutes,Hamstrings	Hack Squat
Quads,Glutes,Hamstrings	Machine Squat
Quads,Glutes,Hamstrings	Squat
Glutes,Hamstrings,Hips	Lunge
Quads,Knee Extensors	Leg Extension
Quads,Glutes,Hamstrings	Leg Press

Glutus

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Muscle Group	Exercise
Glutes,Hamstrings	Back Extension,"Roman Chair"
Glutes,Hamstrings	Back Extension,"Roman Chair",Twisting
Hamstrings	Hyperextensions
Glutes,Hamstrings	Bent-Leg Kickbacks,Machine
Glutes,Hamstrings	Bent-Leg Kickbacks,Floor
Glutes,Hamstrings	Pelvic Lifts
Glutes,Hamstrings	Deadlift,Straight Leg
Glutes	Pelvic Lifts,Single Leg
Hamstrings	Leg Curls,Lying Down,Machine
Hamstrings	Leg Curls,Standing,Machine
Thighs,Adductors	Hip Flexor,Machine,Standing
Thighs,Abductors	Hip Flexor,Machine,Standing
Thighs,Abductors	Hip Abduction,Machine,Seated
Thighs,Adductors	Hip Adduction,Machine,Seated
Thighs,Abductors;Glutes	Side Leg Raises,Kneeling
Thighs,Abductors;Glutes	Side Leg Raises,Lying

Calves

Muscle Group	Exercise
Calves-Soleus	Seated Calf Raise
Calves	Seated Calf Raise,Leg Press Machine
Calves	Calf Raises,Single-Leg
Calves	Standing Calf Raise,Barbell
Calves	Standing Calf Raise,Machine
Calves	Standing Calf Raises
Calves	Heel Raise
Calves	Toe Press
Calves	Seated Calf Raise,Leg Press Machine
Calves,Shin	Seated Calf Raise,Machine
Calves	Seated Calf Raise,Barbell
Calves	Standing Calf Raise,Two Legs,Dumbbell
Calves	Standing Calf Raise,Two Legs,Machine
Calves	Standing Calf Raise,One-Leg,Dumbell
Calves	Standing Calf Raise,One Leg,Machine