Friday, November 9, 2012

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

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

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

Bisceps


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

Tripceps



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


Forearms


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


Chest




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



Trapezius



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












Back




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

.


Shoulders




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


Abdomen


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


Quads




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


Glutus
.

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


Calves

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

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