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Muscle Building Exercise List

Muscle Building Exercises


The exercises with the asterisk require
equipment other than a basic adjustable
inclined bench and a set of barbells and
dumbbells.
  • Bench Press (with barbell or dumbbells)
  • Declined Bench press (with barbell or dumbbells*
  • Inclined Bench Press (with barbell or dumbbells)
  • Flyes (on a flye machine or with dumbbells)
  • Pullovers
  • Dips*
  • Push ups

Back
  • Lat pulldowns (wide grip)*
  • Lat Pulldowns (close grip)*
  • Bent Rows (with barbell)
  • Bent Rows (with dumbbells)
  • Seated rows*
  • Shrugs
  • Good mornings
  • Hyperextensions*
  • Dead lifts

Shoulders (Deltoids)
  • Military Press
  • Dumbbell Press
  • Front raise
  • Lateral Raise
  • Bent laterals
  • Upright rows
  • Incline raise

Triceps
  • Close grip bench press
  • Tricep pushdowns*
  • French press
  • Lying French Press
  • Tricep kickbacks
  • Dips*
  • Bench Dips

Biceps
  • Barbell Curls
  • EZ Barbell Curls*
  • Dumbbell curls
  • Seated Dumbbell Curls
  • Inclined Dumbbell Curls
  • Hammer Curls
  • Reverse Curls
  • Preacher Bench Curls*
  • Cable Curls*
  • Concentration Curls

Forearms
  • Wrist curls
  • Reverse wrist curls
  • Behind the back wrist curls
  • Wrist roller*

Abs
  • Crunches
  • Leg raises
  • Hanging leg raises*
  • Side bends

Quadriceps
  • Squats
  • Leg extensions*
  • Hack squats*
  • Lunges
  • Front squats
  • Leg press*
  • Deadlifts
  • Dumbbell deadlifts

Hamstrings
  • Leg curls*
  • Stiff legged deadlifts

Calves
  • Standing calf raises*
  • Seated calf raises*
  • Dumbbell calf raises
  • Calf raises on leg press machine*
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