https://en.wikipedia.org/wiki/List_of_weight_training_exercises

Scan-ID:: 9adbad79-adf8-426a-8285-70340a191184Beendet
Eingereichte URL:: https://en.wikipedia.org/wiki/List_of_weight_training_exercises
Bericht beendet:: 15. Nov. 2024, 07:13:50
Links · 22 gefunden

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Link	Text
https://ar.wikipedia.org/wiki/%D9%82%D8%A7%D8%A6%D9%85%D8%A9_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%A3%D8%AB%D9%82%D8%A7%D9%84	العربية
https://pt.wikipedia.org/wiki/Lista_de_exerc%C3%ADcios_de_treinamento_com_pesos	Português
https://fi.wikipedia.org/wiki/Lihaskuntoharjoite	Suomi
https://uk.wikipedia.org/wiki/%D0%A1%D0%BF%D0%B8%D1%81%D0%BE%D0%BA_%D1%81%D0%B8%D0%BB%D0%BE%D0%B2%D0%B8%D1%85_%D0%B2%D0%BF%D1%80%D0%B0%D0%B2	Українська
https://www.wikidata.org/wiki/Special:EntityPage/Q4350159#sitelinks-wikipedia	Edit links
https://commons.wikimedia.org/wiki/Category:Weight_training_exercises	Wikimedia Commons
https://www.wikidata.org/wiki/Special:EntityPage/Q4350159	Wikidata item
https://www.google.com/search?as_eq=wikipedia&q=%22List+of+weight+training+exercises%22	"List of weight training exercises"
https://www.google.com/search?tbm=nws&q=%22List+of+weight+training+exercises%22+-wikipedia&tbs=ar:1	news
https://www.google.com/search?&q=%22List+of+weight+training+exercises%22&tbs=bkt:s&tbm=bks	newspapers
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.mw-collapsible-toggle{float:right;-webkit-user-select:none;-moz-user-select:none;user-select:none}.mw-collapsible-toggle-default{-webkit-appearance:none;-moz-appearance:none;appearance:none;background:none;margin:0;padding:0;border:0;font:inherit}.mw-collapsible-toggle-default .mw-collapsible-text{color:var(--color-progressive,#36c);border-radius:2px;text-decoration:none}.mw-collapsible-toggle-default .mw-collapsible-text:visited{color:var(--color-visited,#6a60b0)}.mw-collapsible-toggle-default .mw-collapsible-text:visited:hover{color:var(--color-visited,#6a60b0)}.mw-collapsible-toggle-default .mw-collapsible-text:hover{color:var(--color-progressive--hover,#4b77d6);text-decoration:underline}.mw-collapsible-toggle-default .mw-collapsible-text:active{color:var(--color-progressive--active,#233566);text-decoration:underline}.mw-collapsible-toggle-default .mw-collapsible-text:focus-visible{outline:solid 2px var(--outline-color-progressive--focus,#36c)}@supports not selector(:focus-visible){.mw-collapsible-toggle-default .mw-collapsible-text:focus{outline:solid 2px var(--outline-color-progressive--focus,#36c)}}.mw-collapsible-toggle-default .mw-collapsible-text .cdx-icon:not(.cdx-thumbnail__placeholder__icon--vue):last-child{min-width:12px;min-height:12px;width:1rem;height:1rem;padding-left:4px;vertical-align:middle}.mw-underline-always .mw-collapsible-toggle-default .mw-collapsible-text{text-decoration:underline}.mw-underline-never .mw-collapsible-toggle-default .mw-collapsible-text{text-decoration:none}.mw-collapsible-toggle-default::before{content:'['}.mw-collapsible-toggle-default::after{content:']'}.mw-customtoggle,.mw-collapsible-toggle{cursor:pointer} caption .mw-collapsible-toggle,.mw-content-ltr caption .mw-collapsible-toggle,.mw-content-rtl caption .mw-collapsible-toggle,.mw-content-rtl .mw-content-ltr caption .mw-collapsible-toggle,.mw-content-ltr .mw-content-rtl caption .mw-collapsible-toggle{float:none}
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@keyframes centralAuthPPersonalAnimation{0%{opacity:0;transform:translateY(-20px)}100%{opacity:1;transform:translateY(0)}}.centralAuthPPersonalAnimation{animation-duration:1s;animation-fill-mode:both;animation-name:centralAuthPPersonalAnimation}
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#vector-appearance form{font-size:0.875rem;padding:6px 0}#vector-appearance a.skin-theme-beta-notice-success{color:var(--color-success,#177860);pointer-events:none}#vector-appearance .vector-icon.vector-icon--heart{ min-width:16px;min-height:16px;width:1rem;height:1rem;display:inline-block;vertical-align:text-bottom}@supports not ((-webkit-mask-image:none) or (mask-image:none)){#vector-appearance .vector-icon.vector-icon--heart{background-position:center;background-repeat:no-repeat;background-size:calc(max(1rem,16px))}}@supports (-webkit-mask-image:none) or (mask-image:none){#vector-appearance .vector-icon.vector-icon--heart{ -webkit-mask-size:calc(max(1rem,16px));mask-size:calc(max(1rem,16px));-webkit-mask-repeat:no-repeat;mask-repeat:no-repeat;-webkit-mask-position:center;mask-position:center; }}@supports not ((-webkit-mask-image:none) or (mask-image:none)){#vector-appearance .vector-icon.vector-icon--heart{background-image:url("data:image/svg+xml;utf8,<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"20\" height=\"20\" viewBox=\"0 0 20 20\" fill=\"%23000000\"><path d=\"M14.75 1A5.24 5.24 0 0010 4 5.24 5.24 0 000 6.25C0 11.75 10 19 10 19s10-7.25 10-12.75A5.25 5.25 0 0014.75 1\"/></svg>");filter:invert(var(--filter-invert-icon,0));opacity:var(--opacity-icon-base,0.87)}.cdx-button:not(.cdx-button--weight-quiet):disabled #vector-appearance .vector-icon.vector-icon--heart,.cdx-button--weight-primary.cdx-button--action-progressive #vector-appearance .vector-icon.vector-icon--heart,.cdx-button--weight-primary.cdx-button--action-destructive #vector-appearance .vector-icon.vector-icon--heart{filter:invert(var(--filter-invert-primary-button-icon,1))}}@supports (-webkit-mask-image:none) or (mask-image:none){#vector-appearance .vector-icon.vector-icon--heart{ -webkit-mask-image:url("data:image/svg+xml;utf8,<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"20\" height=\"20\" viewBox=\"0 0 20 20\" fill=\"%23000000\"><path d=\"M14.75 1A5.24 5.24 0 0010 4 5.24 5.24 0 000 6.25C0 11.75 10 19 10 19s10-7.25 10-12.75A5.25 5.25 0 0014.75 1\"/></svg>"); mask-image:url("data:image/svg+xml;utf8,<svg xmlns=\"http://www.w3.org/2000/svg\" xmlns:xlink=\"http://www.w3.org/1999/xlink\" width=\"20\" height=\"20\" viewBox=\"0 0 20 20\" fill=\"%23000000\"><path d=\"M14.75 1A5.24 5.24 0 0010 4 5.24 5.24 0 000 6.25C0 11.75 10 19 10 19s10-7.25 10-12.75A5.25 5.25 0 0014.75 1\"/></svg>");background-color:var(--color-success,#177860)}}#skin-theme-beta-notice{display:none}@media screen and (prefers-color-scheme:dark){html.skin-theme-clientpref-os #skin-theme-beta-notice{display:block}}html.skin-theme-clientpref-night #skin-theme-beta-notice{display:block}
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<style data-mw-deduplicate="TemplateStyles:r1251242444">.mw-parser-output .ambox{border:1px solid #a2a9b1;border-left:10px solid #36c;background-color:#fbfbfb;box-sizing:border-box}.mw-parser-output .ambox+link+.ambox,.mw-parser-output .ambox+link+style+.ambox,.mw-parser-output .ambox+link+link+.ambox,.mw-parser-output .ambox+.mw-empty-elt+link+.ambox,.mw-parser-output .ambox+.mw-empty-elt+link+style+.ambox,.mw-parser-output .ambox+.mw-empty-elt+link+link+.ambox{margin-top:-1px}html body.mediawiki .mw-parser-output .ambox.mbox-small-left{margin:4px 1em 4px 0;overflow:hidden;width:238px;border-collapse:collapse;font-size:88%;line-height:1.25em}.mw-parser-output .ambox-speedy{border-left:10px solid #b32424;background-color:#fee7e6}.mw-parser-output .ambox-delete{border-left:10px solid #b32424}.mw-parser-output .ambox-content{border-left:10px solid #f28500}.mw-parser-output .ambox-style{border-left:10px solid #fc3}.mw-parser-output .ambox-move{border-left:10px solid #9932cc}.mw-parser-output .ambox-protection{border-left:10px solid #a2a9b1}.mw-parser-output .ambox .mbox-text{border:none;padding:0.25em 0.5em;width:100%}.mw-parser-output .ambox .mbox-image{border:none;padding:2px 0 2px 0.5em;text-align:center}.mw-parser-output .ambox .mbox-imageright{border:none;padding:2px 0.5em 2px 0;text-align:center}.mw-parser-output .ambox .mbox-empty-cell{border:none;padding:0;width:1px}.mw-parser-output .ambox .mbox-image-div{width:52px}@media(min-width:720px){.mw-parser-output .ambox{margin:0 10%}}@media print{body.ns-0 .mw-parser-output .ambox{display:none!important}}</style><table class="box-One_source plainlinks metadata ambox ambox-content ambox-one_source" role="presentation"><tbody><tr><td class="mbox-image"><div class="mbox-image-div"><span typeof="mw:File"><a href="/wiki/File:Question_book-new.svg" class="mw-file-description"><img src="//upload.wikimedia.org/wikipedia/en/thumb/9/99/Question_book-new.svg/50px-Question_book-new.svg.png" decoding="async" width="50" height="39" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/en/thumb/9/99/Question_book-new.svg/75px-Question_book-new.svg.png 1.5x, //upload.wikimedia.org/wikipedia/en/thumb/9/99/Question_book-new.svg/100px-Question_book-new.svg.png 2x" data-file-width="512" data-file-height="399"></a></span></div></td><td class="mbox-text"><div class="mbox-text-span">This article <b>relies largely or entirely on a <a href="/wiki/Wikipedia:Articles_with_a_single_source" title="Wikipedia:Articles with a single source">single source</a></b>.<span class="hide-when-compact"> Relevant discussion may be found on the <a href="/wiki/Talk:List_of_weight_training_exercises##" title="Talk:List of weight training exercises">talk page</a>. Please help <a class="external text" href="https://en.wikipedia.org/w/index.php?title=List_of_weight_training_exercises&amp;action=edit">improve this article</a> by <a href="/wiki/Help:Referencing_for_beginners" title="Help:Referencing for beginners">introducing  citations to additional sources</a>.<br><small><span class="plainlinks"><i>Find sources:</i>&nbsp;<a rel="nofollow" class="external text" href="https://www.google.com/search?as_eq=wikipedia&amp;q=%22List+of+weight+training+exercises%22">"List of weight training exercises"</a>&nbsp;–&nbsp;<a rel="nofollow" class="external text" href="https://www.google.com/search?tbm=nws&amp;q=%22List+of+weight+training+exercises%22+-wikipedia&amp;tbs=ar:1">news</a>&nbsp;<b>·</b> <a rel="nofollow" class="external text" href="https://www.google.com/search?&amp;q=%22List+of+weight+training+exercises%22&amp;tbs=bkt:s&amp;tbm=bks">newspapers</a>&nbsp;<b>·</b> <a rel="nofollow" class="external text" href="https://www.google.com/search?tbs=bks:1&amp;q=%22List+of+weight+training+exercises%22+-wikipedia">books</a>&nbsp;<b>·</b> <a rel="nofollow" class="external text" href="https://scholar.google.com/scholar?q=%22List+of+weight+training+exercises%22">scholar</a>&nbsp;<b>·</b> <a rel="nofollow" class="external text" href="https://www.jstor.org/action/doBasicSearch?Query=%22List+of+weight+training+exercises%22&amp;acc=on&amp;wc=on">JSTOR</a></span></small></span>  <span class="date-container"><i>(<span class="date">November 2024</span>)</i></span></div></td></tr></tbody></table>
<figure class="mw-halign-right" typeof="mw:File/Thumb"><a href="/wiki/File:Pistol-squat.jpg" class="mw-file-description"><img src="//upload.wikimedia.org/wikipedia/commons/thumb/2/29/Pistol-squat.jpg/350px-Pistol-squat.jpg" decoding="async" width="350" height="197" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/commons/thumb/2/29/Pistol-squat.jpg/525px-Pistol-squat.jpg 1.5x, //upload.wikimedia.org/wikipedia/commons/thumb/2/29/Pistol-squat.jpg/700px-Pistol-squat.jpg 2x" data-file-width="3712" data-file-height="2088"></a><figcaption>Pistol squat</figcaption></figure><style data-mw-deduplicate="TemplateStyles:r1236090951">.mw-parser-output .hatnote{font-style:italic}.mw-parser-output div.hatnote{padding-left:1.6em;margin-bottom:0.5em}.mw-parser-output .hatnote i{font-style:normal}.mw-parser-output .hatnote+link+.hatnote{margin-top:-0.5em}@media print{body.ns-0 .mw-parser-output .hatnote{display:none!important}}</style><div role="note" class="hatnote navigation-not-searchable">This is a <a href="/wiki/Wikipedia:WikiProject_Lists#Dynamic_lists" title="Wikipedia:WikiProject Lists">dynamic list</a> and may never be able to satisfy particular standards for completeness. You can help by <a href="/wiki/Special:EditPage/List_of_weight_training_exercises" title="Special:EditPage/List of weight training exercises">adding missing items</a> with <a href="/wiki/Wikipedia:Reliable_sources" title="Wikipedia:Reliable sources">reliable sources</a>.</div>
<p>This is a partial <b>list of <a href="/wiki/Weight_training" class="mw-redirect" title="Weight training">weight training</a> exercises</b> organized by muscle groups.
</p>
<meta property="mw:PageProp/toc">
<div class="mw-heading mw-heading2"><h2 id="Overview">Overview</h2><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=List_of_weight_training_exercises&amp;action=edit&amp;section=1" title="Edit section: Overview"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div>
<p>The human body can be broken down into different muscles and muscle groups, which can be worked and strengthened by exercise. This table shows major muscles and the exercises used to work and strengthen that muscle.
</p>
<table class="wikitable">

<tbody><tr>
<th width="50px">Exercise
</th>
<th width="70px"><a href="/wiki/Triceps_surae_muscle" title="Triceps surae muscle">Calves</a>
</th>
<th width="70px"><a href="/wiki/Quadriceps_femoris_muscle" class="mw-redirect" title="Quadriceps femoris muscle">Quad-<br>riceps</a>
</th>
<th width="70px"><a href="/wiki/Hamstring" title="Hamstring">Ham-<br>strings</a>
</th>
<th width="70px"><a href="/wiki/Gluteal_muscles" title="Gluteal muscles">Gluteus</a>
</th>
<th width="70px"><a href="/wiki/Muscles_of_the_hip" title="Muscles of the hip">Hips<br>other</a>
</th>
<th width="70px"><a href="/wiki/Human_back" title="Human back">Lower<br>back</a>
</th>
<th width="70px"><a href="/wiki/Latissimus_dorsi_muscle" title="Latissimus dorsi muscle">Lats</a>
</th>
<th width="70px"><a href="/wiki/Trapezius_muscle" class="mw-redirect" title="Trapezius muscle">Trapezius</a>
</th>
<th width="70px"><a href="/wiki/Rectus_abdominis_muscle" title="Rectus abdominis muscle">Abdominals</a>
</th>
<th width="70px"><a href="/wiki/Pectoralis_major_muscle" class="mw-redirect" title="Pectoralis major muscle">Pectorals</a>
</th>
<th width="70px"><a href="/wiki/Deltoid_muscle" title="Deltoid muscle">Deltoids</a>
</th>
<th width="70px"><a href="/wiki/Triceps_brachii_muscle" class="mw-redirect" title="Triceps brachii muscle">Triceps</a>
</th>
<th width="70px"><a href="/wiki/Biceps" title="Biceps">Biceps</a>
</th>
<th width="70px"><a href="/wiki/Forearms" class="mw-redirect" title="Forearms">Forearms</a>
</th></tr>
<tr>
<th><a href="/wiki/Squat_(exercise)" title="Squat (exercise)">Squat</a>
</th>
<td style="background: #FFD; color:black; vertical-align: middle; text-align: center;" class="partial table-partial">Some
</td>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td style="background: #FFD; color:black; vertical-align: middle; text-align: center;" class="partial table-partial">Some
</td>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td style="background: #FFD; color:black; vertical-align: middle; text-align: center;" class="partial table-partial">Some
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
<p><br>
</p>
</td></tr>
<tr>
<th><a href="/wiki/Leg_press" title="Leg press">Leg press</a>
</th>
<td style="background: #FFD; color:black; vertical-align: middle; text-align: center;" class="partial table-partial">Some
</td>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td style="background: #FFD; color:black; vertical-align: middle; text-align: center;" class="partial table-partial">Some
</td>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
<p><br>
</p>
</td></tr>
<tr>
<th><a href="/wiki/Lunge_(exercise)" title="Lunge (exercise)">Lunge</a>
</th>
<td>&nbsp;
</td>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
<p><br>
</p>
</td></tr>
<tr>
<th><a href="/wiki/Deadlift" title="Deadlift">Deadlift</a>
</th>
<td style="background: #FFD; color:black; vertical-align: middle; text-align: center;" class="partial table-partial">Some
</td>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td>&nbsp;
</td>
<td style="background: #FFD; color:black; vertical-align: middle; text-align: center;" class="partial table-partial">Some
</td>
<td style="background: #FFD; color:black; vertical-align: middle; text-align: center;" class="partial table-partial">Some
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td style="background: #FFD; color:black; vertical-align: middle; text-align: center;" class="partial table-partial">Some
<p><br>
</p>
</td></tr>
<tr>
<th><a href="/wiki/Leg_extension" title="Leg extension">Leg extension</a>
</th>
<td>&nbsp;
</td>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
<p><br>
</p>
</td></tr>
<tr>
<th><a href="/wiki/Leg_curl" title="Leg curl">Leg curl</a>
</th>
<td style="background: #FFD; color:black; vertical-align: middle; text-align: center;" class="partial table-partial">Some
</td>
<td>&nbsp;
</td>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
<p><br>
</p>
</td></tr>
<tr>
<th><a href="/wiki/Standing_calf_raise" class="mw-redirect" title="Standing calf raise">Standing calf raise</a>
</th>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
<p><br>
</p>
</td></tr>
<tr>
<th><a href="/wiki/Seated_calf_raise" class="mw-redirect" title="Seated calf raise">Seated calf raise</a>
</th>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
<p><br>
</p>
</td></tr>
<tr>
<th><a href="/wiki/Bench_press" title="Bench press">Bench press</a>
</th>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td style="background: #FFD; color:black; vertical-align: middle; text-align: center;" class="partial table-partial">Some
</td>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td>&nbsp;
</td>
<td>&nbsp;
<p><br>
</p>
</td></tr>
<tr>
<th><a href="/wiki/Chest_fly" class="mw-redirect" title="Chest fly">Chest fly</a>
</th>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td style="background: #FFD; color:black; vertical-align: middle; text-align: center;" class="partial table-partial">Some
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
<p><br>
</p>
</td></tr>
<tr>
<th><a href="/wiki/Push-up" title="Push-up">Push-up</a>
</th>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td style="background: #FFD; color:black; vertical-align: middle; text-align: center;" class="partial table-partial">Some
</td>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td>&nbsp;
</td>
<td>&nbsp;
<p><br>
</p>
</td></tr>
<tr>
<th><a href="/wiki/Pulldown_exercise" class="mw-redirect" title="Pulldown exercise">Pull-down</a>
</th>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td style="background: #FFD; color:black; vertical-align: middle; text-align: center;" class="partial table-partial">Some
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td style="background: #FFD; color:black; vertical-align: middle; text-align: center;" class="partial table-partial">Some
</td>
<td>&nbsp;
<p><br>
</p>
</td></tr>
<tr>
<th><a href="/wiki/Pull-up_exercise" class="mw-redirect" title="Pull-up exercise">Pull-up</a>
</th>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td style="background: #FFD; color:black; vertical-align: middle; text-align: center;" class="partial table-partial">Some
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td style="background: #FFD; color:black; vertical-align: middle; text-align: center;" class="partial table-partial">Some
</td>
<td style="background: #FFD; color:black; vertical-align: middle; text-align: center;" class="partial table-partial">Some
<p><br>
</p>
</td></tr>
<tr>
<th><a href="/wiki/Bent-over_row" title="Bent-over row">Bent-over row</a>
</th>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td style="background: #FFD; color:black; vertical-align: middle; text-align: center;" class="partial table-partial">Some
</td>
<td>&nbsp;
<p><br>
</p>
</td></tr>
<tr>
<th><a href="/wiki/Upright_row" title="Upright row">Upright row</a>
</th>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td>&nbsp;
</td>
<td style="background: #FFD; color:black; vertical-align: middle; text-align: center;" class="partial table-partial">Some
</td>
<td>&nbsp;
<p><br>
</p>
</td></tr>
<tr>
<th><a href="/wiki/Shoulder_press" class="mw-redirect" title="Shoulder press">Shoulder press</a>
</th>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td style="background: #FFD; color:black; vertical-align: middle; text-align: center;" class="partial table-partial">Some
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td>&nbsp;
</td>
<td>&nbsp;
<p><br>
</p>
</td></tr>
<tr>
<th><a href="/wiki/Lateral_raise" class="mw-redirect" title="Lateral raise">Lateral raise</a>
</th>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td style="background: #FFD; color:black; vertical-align: middle; text-align: center;" class="partial table-partial">Some
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
<p><br>
</p>
</td></tr>
<tr>
<th><a href="/wiki/Shoulder_shrug" title="Shoulder shrug">Shoulder shrug</a>
</th>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td style="background: #FFD; color:black; vertical-align: middle; text-align: center;" class="partial table-partial">Some
<p><br>
</p>
</td></tr>
<tr>
<th><a href="/wiki/Pushdown_(exercise)" class="mw-redirect" title="Pushdown (exercise)">Pushdown</a>
</th>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td>&nbsp;
</td>
<td>&nbsp;
<p><br>
</p>
</td></tr>
<tr>
<th><a href="/wiki/Triceps_extension" class="mw-redirect" title="Triceps extension">Triceps extension</a>
</th>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td>&nbsp;
</td>
<td style="background: #FFD; color:black; vertical-align: middle; text-align: center;" class="partial table-partial">Some
<p><br>
</p>
</td></tr>
<tr>
<th><a href="/wiki/Biceps_curl" class="mw-redirect" title="Biceps curl">Biceps curl</a>
</th>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td style="background: #FFD; color:black; vertical-align: middle; text-align: center;" class="partial table-partial">Some
<p><br>
</p>
</td></tr>
<tr>
<th><a href="/wiki/Crunch_(exercise)" title="Crunch (exercise)">Crunch</a>
</th>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
<p><br>
</p>
</td></tr>
<tr>
<th><a href="/wiki/Russian_twist" title="Russian twist">Russian twist</a>
</th>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
<p><br>
</p>
</td></tr>
<tr>
<th><a href="/wiki/Leg_raise" title="Leg raise">Leg raise</a>
</th>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td style="background: #FFD; color:black; vertical-align: middle; text-align: center;" class="partial table-partial">Some
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
<p><br>
</p>
</td></tr>
<tr>
<th><a href="/wiki/Back_extension" class="mw-redirect" title="Back extension">Back extension</a>
</th>
<td style="background: #FFD; color:black; vertical-align: middle; text-align: center;" class="partial table-partial">Some
</td>
<td>&nbsp;
</td>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td>&nbsp;
</td>
<td style="background:#9EFF9E;color:black;vertical-align:middle;text-align:center;" class="table-yes">Yes
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td>
<td>&nbsp;
</td></tr>
</tbody></table>
<div class="mw-heading mw-heading2"><h2 id="Lower_body">Lower body</h2><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=List_of_weight_training_exercises&amp;action=edit&amp;section=2" title="Edit section: Lower body"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div>
<p><sup id="cite_ref-Johnson-Cane_169_1-0" class="reference"><a href="#cite_note-Johnson-Cane_169-1"><span class="cite-bracket">[</span>1<span class="cite-bracket">]</span></a></sup>
</p>
<div class="mw-heading mw-heading3"><h3 id="Quadriceps_(front_of_thigh)"><span id="Quadriceps_.28front_of_thigh.29"></span>Quadriceps (front of thigh)</h3><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=List_of_weight_training_exercises&amp;action=edit&amp;section=3" title="Edit section: Quadriceps (front of thigh)"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div>
<div class="mw-heading mw-heading4"><h4 id="Squat">Squat</h4><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=List_of_weight_training_exercises&amp;action=edit&amp;section=4" title="Edit section: Squat"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div>
<figure class="mw-default-size" typeof="mw:File/Thumb"><a href="/wiki/File:HackSquatMachineExercise.JPG" class="mw-file-description"><img src="//upload.wikimedia.org/wikipedia/commons/thumb/d/dd/HackSquatMachineExercise.JPG/220px-HackSquatMachineExercise.JPG" decoding="async" width="220" height="129" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/commons/thumb/d/dd/HackSquatMachineExercise.JPG/330px-HackSquatMachineExercise.JPG 1.5x, //upload.wikimedia.org/wikipedia/commons/thumb/d/dd/HackSquatMachineExercise.JPG/440px-HackSquatMachineExercise.JPG 2x" data-file-width="768" data-file-height="449"></a><figcaption>Hack squat machine</figcaption></figure>
<p>The <b><a href="/wiki/Squat_(exercise)" title="Squat (exercise)">squat</a></b> is performed by squatting down with a weight held across the upper back (below the neck) and standing up straight again. This is a <a href="/wiki/Weight_training#Isolation_exercise" class="mw-redirect" title="Weight training">compound exercise</a> that also involves the <a href="/wiki/Gluteus_maximus" title="Gluteus maximus">glutes</a> (buttocks) and, to a lesser extent, the <a href="/wiki/Hamstrings" class="mw-redirect" title="Hamstrings">hamstrings</a>, <a href="/wiki/Triceps_surae_muscle" title="Triceps surae muscle">calves</a>, and the lower back. <a href="/wiki/Weight_lifting_belt#Equipment" class="mw-redirect" title="Weight lifting belt">Lifting belts</a> are sometimes used to help support the lower back.  The freeweight squat is one of the three <a href="/wiki/Powerlifting" title="Powerlifting">powerlifting</a> competition exercises, along with the <a href="/wiki/Deadlift" title="Deadlift">deadlift</a> and the <a href="/wiki/Bench_press" title="Bench press">bench press</a>.<sup id="cite_ref-Johnson-Cane_170_2-0" class="reference"><a href="#cite_note-Johnson-Cane_170-2"><span class="cite-bracket">[</span>2<span class="cite-bracket">]</span></a></sup>
</p>
<dl><dt>Equipment</dt>
<dd>Squats can be performed using only the practitioner's body weight. For weighted squats, a <a href="/wiki/Barbell" title="Barbell">barbell</a> is typically used, although the practitioner may instead hold <a href="/wiki/Dumbbell" title="Dumbbell">dumbbells</a>, <a href="/wiki/Kettlebell" title="Kettlebell">kettlebells</a>, or other weighted objects. Individuals uncomfortable performing freeweight squats may use a <a href="/wiki/Smith_machine" title="Smith machine">Smith machine</a> or <a href="/w/index.php?title=Hack_squat_machine&amp;action=edit&amp;redlink=1" class="new" title="Hack squat machine (page does not exist)">hack squat machine</a>.</dd>
<dt>Major variants</dt>
<dd><link rel="mw-deduplicated-inline-style" href="mw-data:TemplateStyles:r1236090951"><div role="note" class="hatnote navigation-not-searchable">See also: <a href="/wiki/Squat_(exercise)#Variants" title="Squat (exercise)">Squat (exercise) §&nbsp;Variants</a></div></dd>
<dd>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.</dd></dl>
<div class="mw-heading mw-heading4"><h4 id="Leg_press">Leg press</h4><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=List_of_weight_training_exercises&amp;action=edit&amp;section=5" title="Edit section: Leg press"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div>
<p>The <a href="/wiki/Leg_press" title="Leg press">leg press</a> 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.<sup id="cite_ref-Johnson-Cane_173_3-0" class="reference"><a href="#cite_note-Johnson-Cane_173-3"><span class="cite-bracket">[</span>3<span class="cite-bracket">]</span></a></sup>
</p>
<dl><dt>Equipment</dt>
<dd><a href="/wiki/Leg_press_machine" class="mw-redirect" title="Leg press machine">Leg press machine</a>.</dd></dl>
<div class="mw-heading mw-heading4"><h4 id="Leg_extension">Leg extension</h4><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=List_of_weight_training_exercises&amp;action=edit&amp;section=6" title="Edit section: Leg extension"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div>
<figure class="mw-default-size" typeof="mw:File/Thumb"><a href="/wiki/File:LegExtensionMachineExercise.JPG" class="mw-file-description"><img src="//upload.wikimedia.org/wikipedia/commons/thumb/3/36/LegExtensionMachineExercise.JPG/220px-LegExtensionMachineExercise.JPG" decoding="async" width="220" height="165" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/commons/thumb/3/36/LegExtensionMachineExercise.JPG/330px-LegExtensionMachineExercise.JPG 1.5x, //upload.wikimedia.org/wikipedia/commons/thumb/3/36/LegExtensionMachineExercise.JPG/440px-LegExtensionMachineExercise.JPG 2x" data-file-width="512" data-file-height="384"></a><figcaption>Leg extension machine</figcaption></figure>
<p>The <a href="/wiki/Leg_extension" title="Leg extension">leg extension</a> is performed while seated by raising a weight out in front of the body with the feet. It is an isolation exercise for the <a href="/wiki/Quadriceps" title="Quadriceps">quadriceps</a>. <a href="/wiki/Overtraining" title="Overtraining">Overtraining</a> can cause <a href="/wiki/Patellar_tendinitis" title="Patellar tendinitis">patellar tendinitis</a>.<sup id="cite_ref-Johnson-Cane_175_4-0" class="reference"><a href="#cite_note-Johnson-Cane_175-4"><span class="cite-bracket">[</span>4<span class="cite-bracket">]</span></a></sup> The legs extension serves to also strengthen the muscles around the knees and is an exercise that is preferred by physical therapists. Needs citation
</p>
<dl><dt>Equipment</dt>
<dd>Dumbbell, cable machine or <a href="/wiki/Leg_extension_machine" class="mw-redirect" title="Leg extension machine">leg extension machine</a>.</dd></dl>
<div class="mw-heading mw-heading4"><h4 id="Wall_sit">Wall sit</h4><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=List_of_weight_training_exercises&amp;action=edit&amp;section=7" title="Edit section: Wall sit"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div>
<p>The <a href="/wiki/Wall_sit" class="mw-redirect" title="Wall sit">wall sit</a>, 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 <a href="/wiki/Quadriceps" title="Quadriceps">quadriceps</a>.
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).<sup class="noprint Inline-Template Template-Fact" style="white-space:nowrap;">[<i><a href="/wiki/Wikipedia:Citation_needed" title="Wikipedia:Citation needed"><span title="http://www.ncbi.nlm.nih.gov/pubmed/23821469 (October 2012)">citation needed</span></a></i>]</sup>
</p>
<dl><dt>Equipment</dt>
<dd>Body weight, wall or other flat vertical surface, exercise ball placed behind the back is optional as well.</dd></dl>
<div class="mw-heading mw-heading3"><h3 id="Hamstrings_(back_of_thigh)"><span id="Hamstrings_.28back_of_thigh.29"></span>Hamstrings (back of thigh)</h3><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=List_of_weight_training_exercises&amp;action=edit&amp;section=8" title="Edit section: Hamstrings (back of thigh)"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div>
<div class="mw-heading mw-heading4"><h4 id="Deadlift">Deadlift</h4><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=List_of_weight_training_exercises&amp;action=edit&amp;section=9" title="Edit section: Deadlift"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div>
<figure class="mw-default-size" typeof="mw:File/Thumb"><a href="/wiki/File:DumbbellDeadlift.JPG" class="mw-file-description"><img src="//upload.wikimedia.org/wikipedia/commons/thumb/3/31/DumbbellDeadlift.JPG/220px-DumbbellDeadlift.JPG" decoding="async" width="220" height="193" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/commons/thumb/3/31/DumbbellDeadlift.JPG/330px-DumbbellDeadlift.JPG 1.5x, //upload.wikimedia.org/wikipedia/commons/thumb/3/31/DumbbellDeadlift.JPG/440px-DumbbellDeadlift.JPG 2x" data-file-width="512" data-file-height="448"></a><figcaption>Dumbbell deadlift</figcaption></figure>
<p>The <a href="/wiki/Deadlift" title="Deadlift">deadlift</a> 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, <a href="/wiki/Trapezius" title="Trapezius">trapezius</a> (upper back), 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. 
</p>
<dl><dt>Equipment</dt>
<dd>Dumbbells, barbell, <a href="/wiki/Trapbar_deadlift" class="mw-redirect" title="Trapbar deadlift">trapbar</a> or Smith machine.</dd>
<dt>Major variants</dt>
<dd><link rel="mw-deduplicated-inline-style" href="mw-data:TemplateStyles:r1236090951"><div role="note" class="hatnote navigation-not-searchable">See also: <a href="/w/index.php?title=Deadlift_variations&amp;action=edit&amp;redlink=1" class="new" title="Deadlift variations (page does not exist)">Deadlift variations</a></div></dd>
<dd>Sumo (wider stance to emphasise the inner thighs); stiff legged (emphasizes hamstrings); straight-legged (emphasizes lower back).</dd></dl>
<div class="mw-heading mw-heading4"><h4 id="Stiff-legged_deadlift">Stiff-legged deadlift</h4><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=List_of_weight_training_exercises&amp;action=edit&amp;section=10" title="Edit section: Stiff-legged deadlift"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div>
<p>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.
</p>
<div class="mw-heading mw-heading4"><h4 id="Leg_curl">Leg curl</h4><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=List_of_weight_training_exercises&amp;action=edit&amp;section=11" title="Edit section: Leg curl"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div>
<figure class="mw-default-size" typeof="mw:File/Thumb"><a href="/wiki/File:LyingLegCurlMachineExercise.JPG" class="mw-file-description"><img src="//upload.wikimedia.org/wikipedia/commons/thumb/c/c6/LyingLegCurlMachineExercise.JPG/220px-LyingLegCurlMachineExercise.JPG" decoding="async" width="220" height="110" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/commons/thumb/c/c6/LyingLegCurlMachineExercise.JPG/330px-LyingLegCurlMachineExercise.JPG 1.5x, //upload.wikimedia.org/wikipedia/commons/thumb/c/c6/LyingLegCurlMachineExercise.JPG/440px-LyingLegCurlMachineExercise.JPG 2x" data-file-width="768" data-file-height="384"></a><figcaption>Leg curl machine</figcaption></figure>
<p>The <a href="/wiki/Leg_curl" title="Leg curl">leg curl</a> 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 <a href="/wiki/Hamstring" title="Hamstring">hamstrings</a>.<sup id="cite_ref-Johnson-Cane_177_5-0" class="reference"><a href="#cite_note-Johnson-Cane_177-5"><span class="cite-bracket">[</span>5<span class="cite-bracket">]</span></a></sup>
</p>
<dl><dt>Equipment</dt>
<dd>Dumbbell, cable machine or <a href="/wiki/Leg_curl_machine" class="mw-redirect" title="Leg curl machine">leg curl machine</a>.</dd>
<dt>Major variants</dt>
<dd>Seated  (using a leg curl machine variant); standing (one leg at a time).</dd></dl>
<div class="mw-heading mw-heading4"><h4 id="Snatch">Snatch</h4><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=List_of_weight_training_exercises&amp;action=edit&amp;section=12" title="Edit section: Snatch"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div>
<p>The <a href="/wiki/Snatch_(weightlifting)" title="Snatch (weightlifting)">snatch</a> is one of the two current olympic weightlifting events (the other being the <a href="/wiki/Clean_and_jerk" title="Clean and jerk">clean and jerk</a>). 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 <a href="/wiki/Squatting_position" title="Squatting position">squatting position</a>, 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.
</p>
<div class="mw-heading mw-heading3"><h3 id="Bulgarian_split_squats">Bulgarian split squats</h3><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=List_of_weight_training_exercises&amp;action=edit&amp;section=13" title="Edit section: Bulgarian split squats"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div>
<p>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.
</p>
<dl><dt><b>Equipment required</b></dt>
<dd>Bench, dumbbell or body weight.</dd>
<dt><b>Variations</b></dt>
<dd>leaning the upper body forward slightly puts more stress on the glutes, while keeping the body straight upright targets more quadriceps.</dd></dl>
<div class="mw-heading mw-heading3"><h3 id="Calves">Calves</h3><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=List_of_weight_training_exercises&amp;action=edit&amp;section=14" title="Edit section: Calves"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div>
<div class="mw-heading mw-heading4"><h4 id="Standing_calf_raise">Standing calf raise</h4><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=List_of_weight_training_exercises&amp;action=edit&amp;section=15" title="Edit section: Standing calf raise"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div>
<figure class="mw-default-size" typeof="mw:File/Thumb"><a href="/wiki/File:DumbbellStandingCalfRaise.JPG" class="mw-file-description"><img src="//upload.wikimedia.org/wikipedia/commons/thumb/6/68/DumbbellStandingCalfRaise.JPG/220px-DumbbellStandingCalfRaise.JPG" decoding="async" width="220" height="257" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/commons/thumb/6/68/DumbbellStandingCalfRaise.JPG/330px-DumbbellStandingCalfRaise.JPG 1.5x, //upload.wikimedia.org/wikipedia/commons/6/68/DumbbellStandingCalfRaise.JPG 2x" data-file-width="384" data-file-height="448"></a><figcaption>Dumbbell single-leg standing calf raise</figcaption></figure>
<p>The <a href="/wiki/Standing_calf_raise" class="mw-redirect" title="Standing calf raise">standing calf raise</a> 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 <a href="/wiki/Calf_(anatomy)" class="mw-redirect" title="Calf (anatomy)">calves</a>; it particularly emphasises the <a href="/wiki/Gastrocnemius_muscle" title="Gastrocnemius muscle">gastrocnemius muscle</a>, and recruits the <a href="/wiki/Soleus_muscle" title="Soleus muscle">soleus muscle</a>.<sup id="cite_ref-Johnson-Cane_179_6-0" class="reference"><a href="#cite_note-Johnson-Cane_179-6"><span class="cite-bracket">[</span>6<span class="cite-bracket">]</span></a></sup>
</p>
<dl><dt>Equipment</dt>
<dd>Body weight, dumbbells, barbell, Smith machine or standing calf raise machine.</dd>
<dt>Major variants</dt>
<dd>One leg (the other is held off the ground); donkey calf raise (bent over with a weight or machine pad on the lower back).</dd></dl>
<div class="mw-heading mw-heading4"><h4 id="Seated_calf_raise">Seated calf raise</h4><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=List_of_weight_training_exercises&amp;action=edit&amp;section=16" title="Edit section: Seated calf raise"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div>
<figure class="mw-default-size" typeof="mw:File/Thumb"><a href="/wiki/File:SeatedCalfRaiseMachineExercise.JPG" class="mw-file-description"><img src="//upload.wikimedia.org/wikipedia/commons/thumb/e/e7/SeatedCalfRaiseMachineExercise.JPG/220px-SeatedCalfRaiseMachineExercise.JPG" decoding="async" width="220" height="132" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/commons/thumb/e/e7/SeatedCalfRaiseMachineExercise.JPG/330px-SeatedCalfRaiseMachineExercise.JPG 1.5x, //upload.wikimedia.org/wikipedia/commons/thumb/e/e7/SeatedCalfRaiseMachineExercise.JPG/440px-SeatedCalfRaiseMachineExercise.JPG 2x" data-file-width="640" data-file-height="384"></a><figcaption>Seated calf raise machine</figcaption></figure>
<p>The <a href="/wiki/Seated_calf_raise" class="mw-redirect" title="Seated calf raise">seated calf raise</a> 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 <a href="/wiki/Soleus_muscle" title="Soleus muscle">soleus muscle</a>.<sup id="cite_ref-Johnson-Cane_180_7-0" class="reference"><a href="#cite_note-Johnson-Cane_180-7"><span class="cite-bracket">[</span>7<span class="cite-bracket">]</span></a></sup>
</p>
<dl><dt>Equipment</dt>
<dd>Barbell or seated calf raise machine; can also be done on a leg press machine.</dd></dl>
<div class="mw-heading mw-heading2"><h2 id="Upper_body">Upper body</h2><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=List_of_weight_training_exercises&amp;action=edit&amp;section=17" title="Edit section: Upper body"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div>
<div class="mw-heading mw-heading3"><h3 id="Pectorals_(chest)"><span id="Pectorals_.28chest.29"></span><a href="/wiki/Pectoralis_major_muscle" class="mw-redirect" title="Pectoralis major muscle">Pectorals</a> (chest)</h3><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=List_of_weight_training_exercises&amp;action=edit&amp;section=18" title="Edit section: Pectorals (chest)"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div>
<figure typeof="mw:File/Thumb"><a href="/wiki/File:SmithMachineBenchPress.gif" class="mw-file-description"><img src="//upload.wikimedia.org/wikipedia/commons/thumb/3/3c/SmithMachineBenchPress.gif/300px-SmithMachineBenchPress.gif" decoding="async" width="300" height="300" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/commons/3/3c/SmithMachineBenchPress.gif 1.5x" data-file-width="320" data-file-height="320"></a><figcaption>Smith machine bench press</figcaption></figure>
<ul><li>The <b><a href="/wiki/Bench_press" title="Bench press">bench press</a></b> or <b><a href="/wiki/Dumbbell_Bench-press" class="mw-redirect" title="Dumbbell Bench-press">dumbbell bench-press</a></b> 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'.
<ul><li>Equipment: dumbbells, barbell, Smith machine or bench press machine.</li>
<li>Major variants: incline ~ (more emphasis on the upper pectorals), decline ~ (more emphasis on the lower pectorals), narrow grip ~ (more emphasis on the triceps), <a href="/wiki/Push-up" title="Push-up">push-up</a> (face down using the body weight), neck press (with the bar over the neck, to isolate the pectorals), vertical dips (using parallel dip bars) or horizontal dips (using two benches with arms on the near bench and feet on the far bench, and dropping the buttocks to the floor and pushing back up.)</li></ul></li></ul>
<div style="clear:both;" class=""></div>
<figure typeof="mw:File/Thumb"><a href="/wiki/File:DumbbellFlye.gif" class="mw-file-description"><img src="//upload.wikimedia.org/wikipedia/commons/thumb/a/a5/DumbbellFlye.gif/250px-DumbbellFlye.gif" decoding="async" width="250" height="305" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/commons/a/a5/DumbbellFlye.gif 1.5x" data-file-width="315" data-file-height="384"></a><figcaption>Dumbbell flye</figcaption></figure>
<ul><li>The <b><a href="/wiki/Fly_(exercise)#Chest_fly" title="Fly (exercise)">chest fly</a></b> 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 <a href="/wiki/Pectoralis_major_muscle" class="mw-redirect" title="Pectoralis major muscle">pectorals</a>. Other muscles worked include <a href="/wiki/Deltoids" class="mw-redirect" title="Deltoids">deltoids</a>, <a href="/wiki/Triceps" title="Triceps">triceps</a>, and <a href="/wiki/Forearm" title="Forearm">forearms</a>.
<ul><li>Equipment: dumbbells, cable machine or "pec deck" machine.</li>
<li>Major variants: incline ~ (more emphasis on the upper pectorals), decline ~ (more emphasis on the lower pectorals), cable crossover.</li></ul></li>
<li>Cable crossovers</li>
<li><a href="/wiki/Dip_(exercise)" title="Dip (exercise)">Dips</a></li></ul>
<div class="mw-heading mw-heading3"><h3 id="Lats_(mid_back)"><span id="Lats_.28mid_back.29"></span><a href="/wiki/Latissimus_dorsi_muscle" title="Latissimus dorsi muscle">Lats</a> (mid back)</h3><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=List_of_weight_training_exercises&amp;action=edit&amp;section=19" title="Edit section: Lats (mid back)"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div>
<figure typeof="mw:File/Thumb"><a href="/wiki/File:PulldownMachineExercise.JPG" class="mw-file-description"><img src="//upload.wikimedia.org/wikipedia/commons/thumb/f/f8/PulldownMachineExercise.JPG/250px-PulldownMachineExercise.JPG" decoding="async" width="250" height="188" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/commons/thumb/f/f8/PulldownMachineExercise.JPG/375px-PulldownMachineExercise.JPG 1.5x, //upload.wikimedia.org/wikipedia/commons/thumb/f/f8/PulldownMachineExercise.JPG/500px-PulldownMachineExercise.JPG 2x" data-file-width="512" data-file-height="384"></a><figcaption>Pulldown machine</figcaption></figure>
<ul><li>The <b><a href="/wiki/Pulldown_exercise" class="mw-redirect" title="Pulldown exercise">pulldown</a></b> 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.
<ul><li>Equipment: cable machine or pulldown machine.</li>
<li>Major variants: chin-up or pullup (using the body weight while hanging from a high bar), close grip ~ (more emphasis on the lower lats), reverse grip ~ (more emphasis on the biceps).</li></ul></li></ul>
<div style="clear:both;" class=""></div>
<ul><li>The <b><a href="/wiki/Pull-up_(exercise)" title="Pull-up (exercise)">Pull-up</a></b> is performed by hanging from a chin-up bar above head height with the palms facing forward (supinated) 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 (palms facing backwards) 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.
<ul><li>Equipment: chin-up bar or chin-up machine.</li></ul></li></ul>
<div style="clear:both;" class=""></div>
<figure typeof="mw:File/Thumb"><a href="/wiki/File:DumbbellBentOverRow.JPG" class="mw-file-description"><img src="//upload.wikimedia.org/wikipedia/commons/thumb/6/67/DumbbellBentOverRow.JPG/250px-DumbbellBentOverRow.JPG" decoding="async" width="250" height="178" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/commons/thumb/6/67/DumbbellBentOverRow.JPG/375px-DumbbellBentOverRow.JPG 1.5x, //upload.wikimedia.org/wikipedia/commons/thumb/6/67/DumbbellBentOverRow.JPG/500px-DumbbellBentOverRow.JPG 2x" data-file-width="512" data-file-height="364"></a><figcaption>Dumbbell bent-over row</figcaption></figure>
<ul><li>The <b><a href="/wiki/Bent-over_row" title="Bent-over row">bent-over row</a></b> 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.
<ul><li>Equipment: dumbbell, barbell, Smith machine or T-bar machine.</li>
<li>Major variants: cable row (using a cable machine while seated).</li></ul></li></ul>
<div style="clear:both;" class=""></div>
<div class="mw-heading mw-heading3"><h3 id="Deltoids_(shoulders)"><span id="Deltoids_.28shoulders.29"></span><a href="/wiki/Deltoid_muscle" title="Deltoid muscle">Deltoids</a> (shoulders)</h3><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=List_of_weight_training_exercises&amp;action=edit&amp;section=20" title="Edit section: Deltoids (shoulders)"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div>
<figure typeof="mw:File/Thumb"><a href="/wiki/File:CableMachineUprightRow.JPG" class="mw-file-description"><img src="//upload.wikimedia.org/wikipedia/commons/thumb/8/82/CableMachineUprightRow.JPG/300px-CableMachineUprightRow.JPG" decoding="async" width="300" height="180" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/commons/thumb/8/82/CableMachineUprightRow.JPG/450px-CableMachineUprightRow.JPG 1.5x, //upload.wikimedia.org/wikipedia/commons/thumb/8/82/CableMachineUprightRow.JPG/600px-CableMachineUprightRow.JPG 2x" data-file-width="640" data-file-height="383"></a><figcaption>Cable machine upright row</figcaption></figure>
<ul><li>The <b><a href="/wiki/Upright_row" title="Upright row">upright row</a></b> 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.
<ul><li>Upright rows are prone to injure the shoulder through internal rotation and elevation of the ball and socket joint.</li>
<li>Equipment: dumbbells, barbell, Smith machine or cable machine.</li></ul></li></ul>
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<figure typeof="mw:File/Thumb"><a href="/wiki/File:ShoulderPressMachineExercise.JPG" class="mw-file-description"><img src="//upload.wikimedia.org/wikipedia/commons/thumb/1/1f/ShoulderPressMachineExercise.JPG/250px-ShoulderPressMachineExercise.JPG" decoding="async" width="250" height="174" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/commons/thumb/1/1f/ShoulderPressMachineExercise.JPG/375px-ShoulderPressMachineExercise.JPG 1.5x, //upload.wikimedia.org/wikipedia/commons/thumb/1/1f/ShoulderPressMachineExercise.JPG/500px-ShoulderPressMachineExercise.JPG 2x" data-file-width="576" data-file-height="400"></a><figcaption>Shoulder press machine</figcaption></figure>
<ul><li>The <b>shoulder press</b> 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.
<ul><li>Major variants: 360 Degree Shoulder Press (wrists are rotated while weights are lifted, then weights are lowered in front of the head before being rotated back to the first position).</li></ul></li>
<li>The <b>military press</b> is similar to the shoulder press but is performed while standing with the feet together. (It is named "military" because of the similarity in appearance to the "at attention" position used in most militaries) 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.
<ul><li>Equipment: dumbbells, kettlebells, barbell, Smith machine or shoulder press machine.</li>
<li>Major variants: Arnold Press (dumbbells are raised while rotating the palms outwards).</li></ul></li></ul>
<div style="clear:both;" class=""></div>
<figure typeof="mw:File/Thumb"><a href="/wiki/File:DumbbellLateralRaise.JPG" class="mw-file-description"><img src="//upload.wikimedia.org/wikipedia/commons/thumb/d/d8/DumbbellLateralRaise.JPG/200px-DumbbellLateralRaise.JPG" decoding="async" width="200" height="164" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/commons/thumb/d/d8/DumbbellLateralRaise.JPG/300px-DumbbellLateralRaise.JPG 1.5x, //upload.wikimedia.org/wikipedia/commons/thumb/d/d8/DumbbellLateralRaise.JPG/400px-DumbbellLateralRaise.JPG 2x" data-file-width="576" data-file-height="472"></a><figcaption>Dumbbell lateral raise</figcaption></figure>
<ul><li>The <b>lateral raise</b> (or <a href="/wiki/Fly_(exercise)#Shoulder_fly" title="Fly (exercise)">shoulder fly</a>) 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.
<ul><li>Equipment: dumbbells, cable machine or lateral raise machine.</li>
<li>Major variants: front raise (lift weights out to the front; emphasis is on the front deltoids), bent-over ~ (emphasis is on the rear deltoids), 180 degree lateral raise (weights are held slightly in front of the body and lifted over the head in a circular motion).</li></ul></li></ul>
<div style="clear:both;" class=""></div>
<div class="mw-heading mw-heading3"><h3 id="Triceps_(back_of_arms)"><span id="Triceps_.28back_of_arms.29"></span><a href="/wiki/Triceps_brachii_muscle" class="mw-redirect" title="Triceps brachii muscle">Triceps</a> (back of arms)</h3><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=List_of_weight_training_exercises&amp;action=edit&amp;section=21" title="Edit section: Triceps (back of arms)"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div>
<figure typeof="mw:File/Thumb"><a href="/wiki/File:CableMachinePushdown.JPG" class="mw-file-description"><img src="//upload.wikimedia.org/wikipedia/commons/thumb/4/4e/CableMachinePushdown.JPG/192px-CableMachinePushdown.JPG" decoding="async" width="192" height="192" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/commons/thumb/4/4e/CableMachinePushdown.JPG/288px-CableMachinePushdown.JPG 1.5x, //upload.wikimedia.org/wikipedia/commons/thumb/4/4e/CableMachinePushdown.JPG/384px-CableMachinePushdown.JPG 2x" data-file-width="512" data-file-height="512"></a><figcaption>Cable machine pushdown</figcaption></figure>
<ul><li>The <b><a href="/wiki/Pushdown_(exercise)" class="mw-redirect" title="Pushdown (exercise)">pushdown</a></b> is performed while standing by pushing down on a bar held at the level of the upper chest. It is important to keep the elbows at shoulder width and in line with shoulder/legs. In other words, elbows position should not change while moving the forearm pushes down the bar. This is an isolation exercise for the triceps.
<ul><li>Equipment: cable machine or pulldown machine.</li></ul></li></ul>
<div style="clear:both;" class=""></div>
<figure typeof="mw:File/Thumb"><a href="/wiki/File:DumbbellTricepsExtension.JPG" class="mw-file-description"><img src="//upload.wikimedia.org/wikipedia/commons/thumb/5/51/DumbbellTricepsExtension.JPG/250px-DumbbellTricepsExtension.JPG" decoding="async" width="250" height="150" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/commons/thumb/5/51/DumbbellTricepsExtension.JPG/375px-DumbbellTricepsExtension.JPG 1.5x, //upload.wikimedia.org/wikipedia/commons/thumb/5/51/DumbbellTricepsExtension.JPG/500px-DumbbellTricepsExtension.JPG 2x" data-file-width="640" data-file-height="384"></a><figcaption>Lying dumbbell triceps extension demonstrating no arching of back at top of movement</figcaption></figure>
<ul><li>The <b><a href="/wiki/Triceps_extension" class="mw-redirect" title="Triceps extension">triceps extension</a></b> is performed while standing or seated, by lowering a weight held above the head (keeping the upper arms motionless), and then raising it again. It can be performed with both arms, or one arm at a time. This is an isolation exercise for the triceps. It is also known as the <a href="/wiki/French_curl" class="mw-redirect" title="French curl">french curl</a>.
<ul><li>Equipment: dumbbell(s), barbell, cable machine or triceps extension machine.</li>
<li>Major variants: <a href="/wiki/Lying_triceps_extensions" class="mw-redirect" title="Lying triceps extensions">lying ~</a> (lying face up with the weights over the face), kickback (bent over with the upper arm parallel to the torso).</li></ul></li></ul>
<div style="clear:both;" class=""></div>
<div class="mw-heading mw-heading3"><h3 id="Biceps_(front_of_arms)"><span id="Biceps_.28front_of_arms.29"></span><a href="/wiki/Biceps_brachii_muscle" class="mw-redirect" title="Biceps brachii muscle">Biceps</a> (front of arms)</h3><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=List_of_weight_training_exercises&amp;action=edit&amp;section=22" title="Edit section: Biceps (front of arms)"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div>
<figure typeof="mw:File/Thumb"><a href="/wiki/File:PreacherBenchBicepsCurl.gif" class="mw-file-description"><img src="//upload.wikimedia.org/wikipedia/commons/thumb/0/08/PreacherBenchBicepsCurl.gif/200px-PreacherBenchBicepsCurl.gif" decoding="async" width="200" height="268" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/commons/0/08/PreacherBenchBicepsCurl.gif 1.5x" data-file-width="287" data-file-height="384"></a><figcaption>Dumbbell biceps curl on the preacher bench using momentum of body to help lift weights</figcaption></figure>
<ul><li>The <b><a href="/wiki/Preacher_curl" class="mw-redirect" title="Preacher curl">Preacher curl</a></b> is performed while standing or seated, with hands hanging down holding weights (palms facing forwards), by curling them up to the shoulders. It can be performed with both arms, or one arm at a time.</li>
<li>Standing barbell curl</li>
<li>Alternating rotating dumbbell curl</li>
<li>Hammer curl</li>
<li>The <b>Zottmann curl</b> gives a stronger focus to forearm training compared to the traditional curl.</li></ul>
<div style="clear:both;" class=""></div>
<div class="mw-heading mw-heading2"><h2 id="Waist">Waist</h2><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=List_of_weight_training_exercises&amp;action=edit&amp;section=23" title="Edit section: Waist"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div>
<div class="mw-heading mw-heading3"><h3 id="Abdominals"><a href="/wiki/Abdominal_muscles" title="Abdominal muscles">Abdominals</a></h3><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=List_of_weight_training_exercises&amp;action=edit&amp;section=24" title="Edit section: Abdominals"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div>
<link rel="mw-deduplicated-inline-style" href="mw-data:TemplateStyles:r1236090951"><div role="note" class="hatnote navigation-not-searchable">Main article: <a href="/wiki/Abdominal_exercise" title="Abdominal exercise">Abdominal exercise</a></div>
<figure typeof="mw:File/Thumb"><a href="/wiki/File:FloorCrunch.JPG" class="mw-file-description"><img src="//upload.wikimedia.org/wikipedia/commons/thumb/c/cf/FloorCrunch.JPG/300px-FloorCrunch.JPG" decoding="async" width="300" height="119" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/commons/thumb/c/cf/FloorCrunch.JPG/450px-FloorCrunch.JPG 1.5x, //upload.wikimedia.org/wikipedia/commons/thumb/c/cf/FloorCrunch.JPG/600px-FloorCrunch.JPG 2x" data-file-width="728" data-file-height="288"></a><figcaption>Crunch</figcaption></figure>
<ul><li>The <b><a href="/wiki/Crunch_(exercise)" title="Crunch (exercise)">crunch</a></b> is performed while lying face up on the floor with knees bent, by curling the shoulders up towards the pelvis. This is an isolation exercise for the abdominals.
<ul><li>Equipment: body weight, dumbbell or crunch machine.</li>
<li>Major variants: reverse ~ (curling the pelvis towards the shoulders), twisting ~ or side ~ (lifting one shoulder at a time; emphasis is on the <a href="/wiki/Obliquus_externus_abdominis_muscle" class="mw-redirect" title="Obliquus externus abdominis muscle">obliques</a>), cable ~ (pulling down on a cable machine while kneeling), sit-up ~ (have [chest] touch your knees), vertical crunch (propping up to dangle legs and pulling knees to the [ chest] or keeping legs straight and pulling up legs to a 90 degree position). Reverse hanging crunch (using gravity boots or slings to hang head down and pulling to a 90 or 180 degree form)</li></ul></li></ul>
<div style="clear:both;" class=""></div>
<figure typeof="mw:File/Thumb"><a href="/wiki/File:SeatedLegRaise.gif" class="mw-file-description"><img src="//upload.wikimedia.org/wikipedia/commons/3/39/SeatedLegRaise.gif" decoding="async" width="320" height="256" class="mw-file-element" data-file-width="320" data-file-height="256"></a><figcaption>Seated leg raise</figcaption></figure>
<ul><li>The <b><a href="/wiki/Leg_raise" title="Leg raise">leg raise</a></b> is performed while sitting on a bench or flat on the floor by raising the knees towards the shoulders, or legs to a vertical upright position. This is a compound exercise that also involves the  <a href="/wiki/Hip_flexors" class="mw-redirect" title="Hip flexors">hip flexors</a>.
<ul><li>Equipment: body weight or dumbbell.</li>
<li>Major variants: hanging ~ (hanging from a high bar), side ~ (lying on side), knee raise (lying on back, drawing knees to chest).</li></ul></li></ul>
<div style="clear:both;" class=""></div>
<ul><li>The <a href="/wiki/Russian_twist" title="Russian twist">Russian twist</a> is a type of exercise that is used to work the abdomen muscles by performing a twisting motion on the abdomen. This exercise is performed sitting on the floor with knees bent like in a "sit-up" position with the back typically kept off the floor at an angle of 45°. In this position, the extended arms are swung from one side to another in a twisting motion with or without weight.
<ul><li>Equipment: body weight, <a href="/wiki/Kettlebell" title="Kettlebell">kettlebell</a>, <a href="/wiki/Medicine_ball" title="Medicine ball">medicine ball</a>,  or dumbbell.</li>
<li>Major variants: back kept off the floor at 45° angle, back rested on <a href="/wiki/Exercise_ball" title="Exercise ball">exercise ball</a>, feet resting on the floor, anchored or kept off the floor.</li></ul></li></ul>
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<div class="mw-heading mw-heading3"><h3 id="Lower_back">Lower back</h3><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=List_of_weight_training_exercises&amp;action=edit&amp;section=25" title="Edit section: Lower back"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div>
<div class="mw-heading mw-heading4"><h4 id="Back_extension">Back extension</h4><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=List_of_weight_training_exercises&amp;action=edit&amp;section=26" title="Edit section: Back extension"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div>
<figure class="mw-default-size" typeof="mw:File/Thumb"><a href="/wiki/File:800px-RomanChairBackExtension.gif" class="mw-file-description"><img src="//upload.wikimedia.org/wikipedia/commons/thumb/b/b3/800px-RomanChairBackExtension.gif/220px-800px-RomanChairBackExtension.gif" decoding="async" width="220" height="157" class="mw-file-element" srcset="//upload.wikimedia.org/wikipedia/commons/thumb/b/b3/800px-RomanChairBackExtension.gif/330px-800px-RomanChairBackExtension.gif 1.5x, //upload.wikimedia.org/wikipedia/commons/b/b3/800px-RomanChairBackExtension.gif 2x" data-file-width="400" data-file-height="286"></a><figcaption>Back extension on a Roman chair</figcaption></figure>
<p>The <a href="/wiki/Back_extension" class="mw-redirect" title="Back extension">back extension</a> 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.
</p>
<dl><dt>Equipment</dt>
<dd>Body weight, dumbbell or back extension machine.</dd>
<dt>Major variants</dt>
<dd>Without bench (lying face down on the floor).</dd></dl>
<div class="mw-heading mw-heading4"><h4 id="Deadlift_2">Deadlift</h4><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=List_of_weight_training_exercises&amp;action=edit&amp;section=27" title="Edit section: Deadlift"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div>
<p>The <a href="/wiki/Deadlift" title="Deadlift">deadlift</a> 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.<sup id="cite_ref-Johnson-Cane_186_8-0" class="reference"><a href="#cite_note-Johnson-Cane_186-8"><span class="cite-bracket">[</span>8<span class="cite-bracket">]</span></a></sup>
A deadlift is performed by grasping a dead weight on the floor and, while keeping the back very straight, standing up by contracting the <i><a href="/wiki/Erector_spinae_muscles" title="Erector spinae muscles">erector spinae</a></i> (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.
</p><p>Wrong technique and forward lean posture with a flexed <a href="/wiki/Vertebral_column" title="Vertebral column">spine</a> can lead to <a href="/wiki/Intervertebral_disc" title="Intervertebral disc">discal injuries</a> of the lower back. Correct technical performance with a slightly hollow or extended back and a <a href="/w/index.php?title=Hip_hinging&amp;action=edit&amp;redlink=1" class="new" title="Hip hinging (page does not exist)">hip hinge</a> to keep the <a href="/wiki/Vertebral_column" title="Vertebral column">normal curvature of the spine</a> is of utmost importance.
</p>
<div class="mw-heading mw-heading4"><h4 id="Good-morning">Good-morning</h4><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=List_of_weight_training_exercises&amp;action=edit&amp;section=28" title="Edit section: Good-morning"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div>
<p>The <a href="/wiki/Good-morning" title="Good-morning">good-morning</a> 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.
</p><p>Wrong technique and forward lean posture with a flexed spine can lead to discal injuries of the lower back. Correct technical performance with a slightly hollow or extended back to keep the normal curvature of the spine is of utmost importance.
</p>
<div class="mw-heading mw-heading2"><h2 id="References">References</h2><span class="mw-editsection"><span class="mw-editsection-bracket">[</span><a href="/w/index.php?title=List_of_weight_training_exercises&amp;action=edit&amp;section=29" title="Edit section: References"><span>edit</span></a><span class="mw-editsection-bracket">]</span></span></div>
<style data-mw-deduplicate="TemplateStyles:r1239543626">.mw-parser-output .reflist{margin-bottom:0.5em;list-style-type:decimal}@media screen{.mw-parser-output .reflist{font-size:90%}}.mw-parser-output .reflist .references{font-size:100%;margin-bottom:0;list-style-type:inherit}.mw-parser-output .reflist-columns-2{column-width:30em}.mw-parser-output .reflist-columns-3{column-width:25em}.mw-parser-output .reflist-columns{margin-top:0.3em}.mw-parser-output .reflist-columns ol{margin-top:0}.mw-parser-output .reflist-columns li{page-break-inside:avoid;break-inside:avoid-column}.mw-parser-output .reflist-upper-alpha{list-style-type:upper-alpha}.mw-parser-output .reflist-upper-roman{list-style-type:upper-roman}.mw-parser-output .reflist-lower-alpha{list-style-type:lower-alpha}.mw-parser-output .reflist-lower-greek{list-style-type:lower-greek}.mw-parser-output .reflist-lower-roman{list-style-type:lower-roman}</style><div class="reflist reflist-columns references-column-width reflist-columns-2">
<ol class="references">
<li id="cite_note-Johnson-Cane_169-1"><span class="mw-cite-backlink"><b><a href="#cite_ref-Johnson-Cane_169_1-0" aria-label="Jump up" title="Jump up">^</a></b></span> <span class="reference-text"><style data-mw-deduplicate="TemplateStyles:r1238218222">.mw-parser-output cite.citation{font-style:inherit;word-wrap:break-word}.mw-parser-output .citation q{quotes:"\"""\"""'""'"}.mw-parser-output .citation:target{background-color:rgba(0,127,255,0.133)}.mw-parser-output .id-lock-free.id-lock-free a{background:url("//upload.wikimedia.org/wikipedia/commons/6/65/Lock-green.svg")right 0.1em center/9px no-repeat}.mw-parser-output .id-lock-limited.id-lock-limited a,.mw-parser-output .id-lock-registration.id-lock-registration a{background:url("//upload.wikimedia.org/wikipedia/commons/d/d6/Lock-gray-alt-2.svg")right 0.1em center/9px no-repeat}.mw-parser-output .id-lock-subscription.id-lock-subscription a{background:url("//upload.wikimedia.org/wikipedia/commons/a/aa/Lock-red-alt-2.svg")right 0.1em center/9px no-repeat}.mw-parser-output .cs1-ws-icon a{background:url("//upload.wikimedia.org/wikipedia/commons/4/4c/Wikisource-logo.svg")right 0.1em center/12px no-repeat}body:not(.skin-timeless):not(.skin-minerva) .mw-parser-output .id-lock-free a,body:not(.skin-timeless):not(.skin-minerva) .mw-parser-output .id-lock-limited a,body:not(.skin-timeless):not(.skin-minerva) .mw-parser-output .id-lock-registration a,body:not(.skin-timeless):not(.skin-minerva) .mw-parser-output .id-lock-subscription a,body:not(.skin-timeless):not(.skin-minerva) .mw-parser-output .cs1-ws-icon a{background-size:contain;padding:0 1em 0 0}.mw-parser-output .cs1-code{color:inherit;background:inherit;border:none;padding:inherit}.mw-parser-output .cs1-hidden-error{display:none;color:var(--color-error,#d33)}.mw-parser-output .cs1-visible-error{color:var(--color-error,#d33)}.mw-parser-output .cs1-maint{display:none;color:#085;margin-left:0.3em}.mw-parser-output .cs1-kern-left{padding-left:0.2em}.mw-parser-output .cs1-kern-right{padding-right:0.2em}.mw-parser-output .citation .mw-selflink{font-weight:inherit}@media screen{.mw-parser-output .cs1-format{font-size:95%}html.skin-theme-clientpref-night .mw-parser-output .cs1-maint{color:#18911f}}@media screen and (prefers-color-scheme:dark){html.skin-theme-clientpref-os .mw-parser-output .cs1-maint{color:#18911f}}</style><cite id="CITEREFJohnson-CaneCane,_JonathanGlickman,_Joe2000" class="citation book cs1">Johnson-Cane, Deidre; Cane, Jonathan; Glickman, Joe (2000). <span class="id-lock-limited" title="Free access subject to limited trial, subscription normally required"><a rel="nofollow" class="external text" href="https://archive.org/details/completeidiotsgu00john_452"><i>The Complete Idiot's Guide to Weight Training</i></a></span>. Indianapolis: Alpha Books. pp.&nbsp;<a rel="nofollow" class="external text" href="https://archive.org/details/completeidiotsgu00john_452/page/n191">169</a>. <a href="/wiki/ISBN_(identifier)" class="mw-redirect" title="ISBN (identifier)">ISBN</a>&nbsp;<a href="/wiki/Special:BookSources/978-0-7865-4251-2" title="Special:BookSources/978-0-7865-4251-2"><bdi>978-0-7865-4251-2</bdi></a>.</cite><span title="ctx_ver=Z39.88-2004&amp;rft_val_fmt=info%3Aofi%2Ffmt%3Akev%3Amtx%3Abook&amp;rft.genre=book&amp;rft.btitle=The+Complete+Idiot%27s+Guide+to+Weight+Training&amp;rft.place=Indianapolis&amp;rft.pages=169&amp;rft.pub=Alpha+Books&amp;rft.date=2000&amp;rft.isbn=978-0-7865-4251-2&amp;rft.aulast=Johnson-Cane&amp;rft.aufirst=Deidre&amp;rft.au=Cane%2C+Jonathan&amp;rft.au=Glickman%2C+Joe&amp;rft_id=https%3A%2F%2Farchive.org%2Fdetails%2Fcompleteidiotsgu00john_452&amp;rfr_id=info%3Asid%2Fen.wikipedia.org%3AList+of+weight+training+exercises" class="Z3988"></span></span>
</li>
<li id="cite_note-Johnson-Cane_170-2"><span class="mw-cite-backlink"><b><a href="#cite_ref-Johnson-Cane_170_2-0" aria-label="Jump up" title="Jump up">^</a></b></span> <span class="reference-text">Johnson-Cane et al., p. 170</span>
</li>
<li id="cite_note-Johnson-Cane_173-3"><span class="mw-cite-backlink"><b><a href="#cite_ref-Johnson-Cane_173_3-0" aria-label="Jump up" title="Jump up">^</a></b></span> <span class="reference-text">Johnson-Cane et al., p. 173.</span>
</li>
<li id="cite_note-Johnson-Cane_175-4"><span class="mw-cite-backlink"><b><a href="#cite_ref-Johnson-Cane_175_4-0" aria-label="Jump up" title="Jump up">^</a></b></span> <span class="reference-text">Johnson-Cane et al., p. 175.</span>
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<li id="cite_note-Johnson-Cane_177-5"><span class="mw-cite-backlink"><b><a href="#cite_ref-Johnson-Cane_177_5-0" aria-label="Jump up" title="Jump up">^</a></b></span> <span class="reference-text">Johnson-Cane et al., p. 177.</span>
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<li id="cite_note-Johnson-Cane_179-6"><span class="mw-cite-backlink"><b><a href="#cite_ref-Johnson-Cane_179_6-0" aria-label="Jump up" title="Jump up">^</a></b></span> <span class="reference-text">Johnson-Cane et al., p. 179.</span>
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<li id="cite_note-Johnson-Cane_180-7"><span class="mw-cite-backlink"><b><a href="#cite_ref-Johnson-Cane_180_7-0" aria-label="Jump up" title="Jump up">^</a></b></span> <span class="reference-text">Johnson-Cane et al., p. 180.</span>
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<li id="cite_note-Johnson-Cane_186-8"><span class="mw-cite-backlink"><b><a href="#cite_ref-Johnson-Cane_186_8-0" aria-label="Jump up" title="Jump up">^</a></b></span> <span class="reference-text">Johnson-Cane et al., p. 187</span>
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id="Strength_training_exercises" style="font-size:114%;margin:0 4em"><a href="/wiki/Strength_training" title="Strength training">Strength training</a> exercises</div></th></tr><tr><th scope="row" class="navbox-group" style="width:1%"><a href="/wiki/Pectoralis_major" title="Pectoralis major">Pectorals</a> (chest)</th><td class="navbox-list-with-group navbox-list navbox-odd" style="width:100%;padding:0"><div style="padding:0 0.25em">
<ul><li><a href="/wiki/Bench_press" title="Bench press">Bench press</a> (c)</li>
<li><a href="/wiki/Chest_fly" class="mw-redirect" title="Chest fly">Chest fly</a> (i)</li>
<li><a href="/wiki/Dip_(exercise)" title="Dip (exercise)">Dip</a> (c)</li>
<li><a href="/wiki/Machine_fly" title="Machine fly">Machine fly</a> (i)</li>
<li><a href="/wiki/Push-up" title="Push-up">Push-up</a> (c)</li></ul>
</div></td></tr><tr><th scope="row" class="navbox-group" style="width:1%"><a href="/wiki/Latissimus_dorsi_muscle" title="Latissimus dorsi muscle">Lats</a> and <a href="/wiki/Trapezius" title="Trapezius">trapezius</a> (upper back)</th><td class="navbox-list-with-group navbox-list navbox-even" style="width:100%;padding:0"><div style="padding:0 0.25em">
<ul><li><a href="/wiki/Bent-over_row" title="Bent-over row">Bent-over row</a> (c)</li>
<li><a href="/wiki/Chin-up" class="mw-redirect" title="Chin-up">Chin-up</a> (c)</li>
<li><a href="/wiki/Muscle-up" title="Muscle-up">Muscle-up</a> (c)</li>
<li><a href="/wiki/Pull-down_(exercise)" title="Pull-down (exercise)">Pull-down</a> (c)</li>
<li><a href="/wiki/Pull-up_(exercise)" title="Pull-up (exercise)">Pull-up</a> (c)</li>
<li><a href="/wiki/Seated_row" class="mw-redirect" title="Seated row">Seated row</a> (c)</li>
<li><a href="/wiki/Shoulder_shrug" title="Shoulder shrug">Shoulder shrug</a> (i)</li>
<li><a href="/wiki/Supine_row" class="mw-redirect" title="Supine row">Supine row</a> (c)</li>
<li><a href="/wiki/Face_pull_(exercise)" title="Face pull (exercise)">Face pull</a> (c)</li></ul>
</div></td></tr><tr><th scope="row" class="navbox-group" style="width:1%"><a href="/wiki/Deltoid_muscle" title="Deltoid muscle">Deltoids</a> (shoulders)</th><td class="navbox-list-with-group navbox-list navbox-odd" style="width:100%;padding:0"><div style="padding:0 0.25em">
<ul><li><a href="/wiki/Bridge_(exercise)" title="Bridge (exercise)">Bridge</a> (c)</li>
<li><a href="/wiki/Face_pull_(exercise)" title="Face pull (exercise)">Face pull</a> (c)</li>
<li><a href="/wiki/Front_raise" title="Front raise">Front raise</a> (i)</li>
<li><a href="/wiki/Headstand" title="Headstand">Headstand</a> into <a href="/wiki/Handstand_push-up" title="Handstand push-up">handstand push-up</a> (c)</li>
<li><a href="/wiki/Lateral_raise" class="mw-redirect" title="Lateral raise">Lateral raise</a> (i)</li>
<li><a href="/wiki/Rear_delt_raise" title="Rear delt raise">Rear delt raise</a> (i)</li>
<li><a href="/wiki/Overhead_press" title="Overhead press">Shoulder press</a> (c)</li>
<li><a href="/wiki/Upright_row" title="Upright row">Upright row</a> (c)</li></ul>
</div></td></tr><tr><th scope="row" class="navbox-group" style="width:1%"><a href="/wiki/Biceps" title="Biceps">Biceps</a> (front of arms)</th><td class="navbox-list-with-group navbox-list navbox-even" style="width:100%;padding:0"><div style="padding:0 0.25em">
<ul><li><a href="/wiki/Bicep_curl" title="Bicep curl">Bicep curl</a> (i)</li>
<li><a href="/wiki/Chin-up" class="mw-redirect" title="Chin-up">Chin-up</a> (c)</li>
<li><a href="/wiki/Push-up#Variations" title="Push-up">Reverse grip push-up</a> (c)</li></ul>
</div></td></tr><tr><th scope="row" class="navbox-group" style="width:1%"><a href="/wiki/Triceps" title="Triceps">Triceps</a> (back of arms)</th><td class="navbox-list-with-group navbox-list navbox-odd" style="width:100%;padding:0"><div style="padding:0 0.25em">
<ul><li><a href="/wiki/Bench_press#Variations" title="Bench press">Close-grip bench press</a> (c)</li>
<li><a href="/wiki/Push-up#Variations" title="Push-up">Close grip push-up</a> (c)</li>
<li><a href="/wiki/Dip_(exercise)" title="Dip (exercise)">Dip</a> (c)</li>
<li><a href="/wiki/Push-down_(exercise)" title="Push-down (exercise)">Push-down</a> (i)</li>
<li><a href="/wiki/Lying_triceps_extensions" class="mw-redirect" title="Lying triceps extensions">Triceps extension</a> (i)</li></ul>
</div></td></tr><tr><th scope="row" class="navbox-group" style="width:1%"><a href="/wiki/Forearm" title="Forearm">Forearms</a></th><td class="navbox-list-with-group navbox-list navbox-even" style="width:100%;padding:0"><div style="padding:0 0.25em">
<ul><li><a href="/wiki/Wrist_curl" title="Wrist curl">Wrist curl</a> (i)</li></ul>
</div></td></tr><tr><th scope="row" class="navbox-group" style="width:1%"><a href="/wiki/Abdominal_exercise" title="Abdominal exercise">Abdomen and obliques</a> (abdomen)</th><td class="navbox-list-with-group navbox-list navbox-odd" style="width:100%;padding:0"><div style="padding:0 0.25em">
<ul><li><a href="/wiki/Crunch_(exercise)" title="Crunch (exercise)">Crunch</a> (i)</li>
<li><a href="/wiki/Leg_raise" title="Leg raise">Leg raise</a> (c)</li>
<li><a href="/wiki/Russian_twist" title="Russian twist">Russian twist</a> (c)</li>
<li><a href="/wiki/Sit-up" title="Sit-up">Sit-up</a> (c)</li>
<li><a href="/wiki/Squat_(exercise)" title="Squat (exercise)">Squat</a> (c)</li></ul>
</div></td></tr><tr><th scope="row" class="navbox-group" style="width:1%"><a href="/wiki/Erector_spinae_muscles" title="Erector spinae muscles">Lower back</a></th><td class="navbox-list-with-group navbox-list navbox-even" style="width:100%;padding:0"><div style="padding:0 0.25em">
<ul><li><a href="/wiki/Bridge_(exercise)" title="Bridge (exercise)">Bridge</a> (c)</li>
<li><a href="/wiki/Deadlift" title="Deadlift">Deadlift</a> (c)</li>
<li><a href="/wiki/Good-morning" title="Good-morning">Good-morning</a> (c)</li>
<li><a href="/wiki/Hyperextension_(exercise)" title="Hyperextension (exercise)">Hyperextension</a> (c)</li>
<li><a href="/wiki/Pelvic_lift" title="Pelvic lift">Pelvic lift</a> (c)</li></ul>
</div></td></tr><tr><th scope="row" class="navbox-group" style="width:1%"><a href="/wiki/Hip" title="Hip">Hips</a> and <a href="/wiki/Buttocks" title="Buttocks">buttocks</a></th><td class="navbox-list-with-group navbox-list navbox-odd" style="width:100%;padding:0"><div style="padding:0 0.25em">
<ul><li><a href="/wiki/Bridge_(exercise)" title="Bridge (exercise)">Bridge</a> (c)</li>
<li><a href="/wiki/Deadlift" title="Deadlift">Deadlift</a> (c)</li>
<li><a href="/wiki/Dirty_dog_exercise" title="Dirty dog exercise">Dirty dog exercise</a> (c)</li>
<li><a href="/wiki/Leg_press" title="Leg press">Leg press</a> (c)</li>
<li><a href="/wiki/Lunge_(exercise)" title="Lunge (exercise)">Lunge</a> (c)</li>
<li><a href="/wiki/Squat_(exercise)" title="Squat (exercise)">Squat</a> (c)</li></ul>
</div></td></tr><tr><th scope="row" class="navbox-group" style="width:1%"><a href="/wiki/Quadriceps" title="Quadriceps">Quadriceps</a> (front of thighs)</th><td class="navbox-list-with-group navbox-list navbox-even" style="width:100%;padding:0"><div style="padding:0 0.25em">
<ul><li><a href="/wiki/Bridge_(exercise)" title="Bridge (exercise)">Bridge</a> (c)</li>
<li><a href="/wiki/Deadlift" title="Deadlift">Deadlift</a> (c)</li>
<li><a href="/wiki/Leg_extension" title="Leg extension">Leg extension</a> (i)</li>
<li><a href="/wiki/Leg_press" title="Leg press">Leg press</a> (c)</li>
<li><a href="/wiki/Lunge_(exercise)" title="Lunge (exercise)">Lunge</a> (c)</li>
<li><a href="/wiki/Squat_(exercise)" title="Squat (exercise)">Squat</a> (c)</li></ul>
</div></td></tr><tr><th scope="row" class="navbox-group" style="width:1%"><a href="/wiki/Hamstring" title="Hamstring">Hamstrings</a> (back of thighs)</th><td class="navbox-list-with-group navbox-list navbox-odd" style="width:100%;padding:0"><div style="padding:0 0.25em">
<ul><li><a href="/wiki/Bridge_(exercise)" title="Bridge (exercise)">Bridge</a> (c)</li>
<li><a href="/wiki/Deadlift" title="Deadlift">Deadlift</a> (c)</li>
<li><a href="/wiki/Good-morning" title="Good-morning">Good-morning</a> (c)</li>
<li><a href="/wiki/Leg_curl" title="Leg curl">Leg curl</a> (i)</li>
<li><a href="/wiki/Leg_press" title="Leg press">Leg press</a> (c)</li>
<li><a href="/wiki/Lunge_(exercise)" title="Lunge (exercise)">Lunge</a> (c)</li>
<li><a href="/wiki/Squat_(exercise)" title="Squat (exercise)">Squat</a> (c)</li></ul>
</div></td></tr><tr><th scope="row" class="navbox-group" style="width:1%"><a href="/wiki/Adductor_muscles_of_the_hip" title="Adductor muscles of the hip">Adductors</a> (inside of thighs)</th><td class="navbox-list-with-group navbox-list navbox-even" style="width:100%;padding:0"><div style="padding:0 0.25em">
<ul><li><a href="/wiki/Leg_raise#Side-lying" title="Leg raise">Side-lying leg raise</a> (i)</li></ul>
</div></td></tr><tr><th scope="row" class="navbox-group" style="width:1%"><a href="/wiki/Triceps_surae_muscle" title="Triceps surae muscle">Calves</a></th><td class="navbox-list-with-group navbox-list navbox-odd" style="width:100%;padding:0"><div style="padding:0 0.25em">
<ul><li><a href="/wiki/Calf_raises" title="Calf raises">Calf raise</a> (i)</li></ul>
</div></td></tr><tr><td class="navbox-abovebelow" colspan="2"><div>
<dl><dt>See also</dt>
<dd><a href="/wiki/Bodybuilding" title="Bodybuilding">Bodybuilding</a></dd>
<dd><a href="/wiki/Bodyweight_exercise" title="Bodyweight exercise">Bodyweight exercise</a></dd>
<dd><a href="/wiki/Calisthenics" title="Calisthenics">Calisthenics</a></dd>
<dd><a href="/wiki/Muscle_hypertrophy" title="Muscle hypertrophy">Muscle hypertrophy</a></dd>
<dd><a href="/wiki/Olympic_weightlifting" title="Olympic weightlifting">Weightlifting</a></dd>
<dd><a href="/wiki/Plyometrics" title="Plyometrics">Plyometrics</a></dd>
<dd><a href="/wiki/Weight_training" class="mw-redirect" title="Weight training">Weight training</a> (<a class="mw-selflink selflink">List of exercises</a>)</dd>
<dd><a href="/wiki/Flywheel_training" title="Flywheel training">Flywheel training</a></dd>
<dd><a href="/wiki/Gym" title="Gym">Gym</a></dd></dl>
<dl><dt>Legend</dt>
<dd>(c) – compound exercise, (i) – isolated exercise</dd></dl>
</div></td></tr></tbody></table></div>
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