Weight Lifting Exercises

The weight lifting exercises page has been separated into muscle groups to make exercises easier to find, once you have found your desired exercise simply click on the link to be taken to that page.

Another resource for weight lifting exercises can be found on myweightlifting.com, visit Alex’s weight lifting exercises page here.

Abdominals

Upper Abdominals

• Abdominal Crunches

Arms

Biceps

• Standing barbell Curls
• Dumbbell Curls
• Preacher Curls
• Concentration Curls
• Dumbbell Hammer Curls
• Incline Dumbbell Curls
• Zottman Curls
• Reverse Barbell Biceps Curls
• Single Arm Dumbbell Incline Curls

Triceps

• Upright Tricep Dips
• Bench Dips (Lying Dips)
• Close Grip Bench Press
• Skull Crushers
• Triceps Rope Extension
• Triceps Press Downs

Back

Middle Back

• Wide Grip Pullups
• Lat Pull Downs
• T Bar Rows
• Chest Supported Row
• One Arm Dumbbell Rows
• Barbell Bent Over Rows

Lower Back

• Sumo Style Deadlift
• Deadlift
• Good Mornings
• Back Hyperextensions

Chest

• Flat Barbell Bench Press
• Flat Dumbbell Bench Press
• Incline Barbell Bench Press
• Incline Dumbbell Bench Press
• Decline Barbell Bench Press
• Decline Dumbbell Bench Press
• Dumbbell Flyes
• Push Ups
• Narrow Grip Push Ups
• Pec Dec
• Cable Crosovers
• Medicine Ball One Arm Pushups
• Upright Dips

Legs

Quadriceps

• Leg Press
• Barbell Half Squat
• Front Squats
• Barbell Lunges
• Leg Extensions
• Sissy Squats
• One Legged Dumbbell Squats
• Barbell Hack Squats

Hamstrings

• Lying Hamstring Curls
• Standing Hamstring Curls
• Straight Leg Deadlift

Calves

• Standing Calf Raises
• Seated Calf Raises

Tibialis Anterior

• Reverse Calf Raises

Shoulders

Front and Middle Deltoids

• Clean and Press
• Barbell Shoulder Press
• Press Behind Neck
• Arnold Press
• Seated Dumbbell Front Press
• Dumbbell Front Raise
• Dumbbell Lateral Raise
• Close Grip Upright Row

Rear Deltoids

• Bent Over Lateral Raises
• Incline Bench Lateral Raises

Trapezius

• Barbell Shrugs
• Dumbbell Shrugs
• Reverse Barbell Shrugs