Strength training exercises
197 English technique guides: step-by-step execution, key points, common mistakes and coaching cues.
How to use this exercise library
Each exercise page details the full execution technique: starting position, concentric and eccentric phases, key cues, common mistakes. Every exercise also lists 2–4 biomechanical alternatives via BioSwitch: substitutions that target the same muscle with an equivalent movement pattern.
Exercises are grouped by primary muscle. Click any exercise to open its full page with step-by-step instructions, target muscles and biomechanical alternatives.
For a structured program integrating these exercises with planned progression and automatic weekly RPE-driven adaptation, see ForgeSport programs.
Chest
Archer Push-ups
Advanced unilateral push-up that isolates the pecs by shifting weight onto one bent arm while the other stays extended. Builds strength and stability.
Archer Push-ups
Progression toward the one-arm push-up. Maximum load on the active side.
Barbell Bench Press
King of upper-body movements. Builds chest, triceps and front delts.
Barbell Decline Press
Bench press variant on a decline bench. Heavily targets the lower chest while reducing shoulder involvement.
Barbell Incline Press
You press the bar from your upper chest on an incline bench. This exercise targets your upper chest and front delts.
Cable Crossover
Chest isolation with constant tension: cables keep the contraction across the full range, best pick for mind-muscle connection.
Cable Fly
The cable fly is an excellent isolation exercise for the pecs. It provides constant tension and a deep stretch throughout the movement.
Cable Low Fly
Targeted upper-chest isolation (clavicular head): low-to-high angle recruits upper pec fibers better than flat flies.
Chest Press Machine
Machine chest press. Safe and accessible, ideal for seniors and comebacks.
Decline Push-ups
Feet-elevated push-ups. Targets the upper chest and increases difficulty.
Dumbbell Bench Press
Dumbbell variant of the bench press. More range of motion and stabilization work than a barbell.
Dumbbell Floor Press
Bilateral dumbbell floor press. Shortened ROM protects the shoulder, no bench required.
Dumbbell Fly
The dumbbell fly isolates the pecs in a maximum stretch. It's the perfect complement to the press for optimal chest pump.
Hindu Push-ups
Push-ups in a yoga flow. Shoulder mobility and dynamic chest-shoulder work.
Incline Barbell Bench Press
Targets the clavicular head of the pecs. Recruits the front delts more heavily.
Incline Dumbbell Fly
Incline fly to isolate the clavicular head. Complements the incline press.
Incline Dumbbell Press
Upper chest emphasis. Incline variant with full dumbbell range of motion.
Incline Push-ups
Beginner-friendly push-ups. Regressiveness controlled by the incline angle.
Paused Bench Press
Powerlifting variant: reproduces the competition rule (bar on chest, pause). Strengthens the start of the press.
Pec Deck Machine
Simplest and safest chest isolation: ideal for beginners and hypertrophy finishers. Minimal joint stress.
Back
Band Bent-Over Row
Row with a band anchored under the feet. Equivalent to the barbell row with progressive load. Perfect for training without heavy equipment.
Band Lat Pulldown
Band lat pulldown. Direct alternative to the high cable for home training. Recruits lats, rhomboids and biceps.
Behind-the-neck Lat Pulldown
You pull a bar toward the back of your neck on the cable to hammer the back. A classic for lat width — handle with care.
Bent-Over Barbell Row
Heavy horizontal pull that heavily builds the back and pulling arms.
Bird-Dog
All-fours back stabilization by extending opposite arm and leg. Strengthens deep spinal stabilizers and improves balance. Recommended by physios to prevent low-back pain.
Cable Single-Arm Row
Unilateral row with constant tension: corrects side-to-side asymmetries and extends the range of motion for hypertrophy.
Chest-Supported Row
Safest row for the lower back: chest-supported, zero spinal stress. Great for intermediates and rehab.
Dead Hang
Hang from the bar with straight arms and a relaxed body. This isometric exercise decompresses the spine while building grip strength.
Deficit Deadlift
Powerlifting variant: strengthens the first third of the pull. Improves speed off the floor.
Front Lever
Own your bodyweight in a horizontal hang facing the bar. The ultimate isometric for back strength and stabilizers.
Front Lever Hold
You hold your body horizontal, facing the floor, arms straight. One of the hardest moves in street workout, building exceptional back and shoulder strength.
Heavy Sled Pull
Hyrox standard: 103 kg men / 78 kg women over 50 m. Strength-endurance of the posterior chain in a horizontal pull.
Inverted Row
The inverted row is a horizontal pull that builds your back and arms. Ideal work before progressing to classic pull-ups.
Landmine Row (Meadows Row)
Unilateral row popularized by John Meadows: excellent lat activation with no lower-back stress.
Low Pulley Single-Arm Row
Unilateral low-cable row. Constant tension for back thickness.
Muscle-up
The muscle-up is the elite bodyweight movement: an explosive pull-up combined with a dip to clear the bar. Builds exceptional power and strength.
One-Arm Dumbbell Row
Unilateral row to isolate each side of the back. Effective anti-asymmetry work.
Prone Back Extension
Back extensor strengthening — an accessible version of the Superman. Lift only the torso while staying prone. Ideal for starting back work after 50.
Prone Y-Raises
Mid-back strengthening (lower traps) and rear shoulders. Prone with arms raised in a Y. Ideal for correcting rounded posture with no equipment.
Ring Rows
Row on rings. More stabilization work than a barbell — full back recruitment.
Seated Row Machine
Guided machine row. Safe for the back, accessible for comebacks and seniors.
Single-Arm Lat Pulldown
Unilateral lat pulldown. Corrects lateral imbalances and maximizes range of motion.
Ski Erg Intervals
Hyrox standard: 1000 m. Upper-body cardio-strength focused on back / shoulders / triceps.
Superman
Low-back and posterior strengthening with no load. Excellent for back health.
T-bar Row
The T-bar row is an excellent horizontal pull to build back thickness. It provides optimal stability for heavy loading.
Wall Slide
Rhomboid strengthening and posture correction: back and arms against a wall. Ideal standing for seniors. No equipment needed.
Shoulders
Arnold Press
The Arnold press is a shoulder press variant that combines rotation and strength. You train all three deltoid heads for massive, balanced shoulders.
Band Pull-Apart
Band pull-apart. Strengthens the rear delts and corrects rounded posture. Easy to do anywhere, no anchor needed.
Barbell Upright Row
Compound shoulder + upper-trap. Lateral delts and traps in a vertical pull.
Cable Face Pull
The classic shoulder health movement (Jeff Cavaliere) : counters front/back imbalances from bench press. Do it every session.
Cable Lateral Raise
Same movement as dumbbells but with maximum tension at the bottom. Superior for the lateral delt.
Cable Rear Delt Fly
Isolates the rear delt with constant tension. Better alternative to bent-over reverse flys.
Dumbbell Front Raise
Front-delt isolation. Use sparingly: already stimulated by pressing movements.
Face Pull
The face pull strengthens your rear delts and improves posture. It's the ideal exercise to balance the shoulders and prevent injury.
Handstand Hold
Hold a handstand in active push. This elite isometric builds exceptional shoulder strength and core stability.
Handstand Push-up
Push-up in a wall handstand that builds explosive shoulder power. The ultimate exercise to progress toward the free handstand.
Kettlebell Snatch
Explosive full-body movement: hip power plus shoulder stability. Staple of the snatch AMRAP test.
Landmine Press
Very shoulder-friendly pressing alternative: free arc path, less joint stress than strict overhead barbell press.
Pike Push-up
Vertical push-ups: prep work for the handstand. Hammers the shoulders.
Pike Push-ups
Pike push-ups target the shoulders by forming an inverted V with your body. Excellent progression toward the handstand push-up.
Pseudo Planche Push-ups
Advanced push-ups preparing for the planche. Huge load on the front delts and wrists.
Reverse Pec Deck
Very safe rear-delt isolation: essential for push/pull balance and postural health.
Seated Dumbbell Shoulder Press
Seated shoulder press with back support, very safe. Recommended over standing overhead press if you have lower-back issues.
Shoulder CARs
Shoulder Controlled Articular Rotations. Preserves full articular range and prevents impingement. Essential for lifters 50+ before any upper-body training.
Biceps
Alternating Dumbbell Curl
Alternating dumbbell biceps curl. Isolated work without bilateral compensation.
Band Bicep Curl
Biceps curl with band. Ascending tension unlike dumbbells: peak load in the contracted position. Ideal as bodyweight+.
Barbell Curl
Biceps brachii isolation with straight or EZ bar. Heavier loading than dumbbells.
Concentration Curl
Absolute biceps isolation seated. Elbow braced against thigh: no cheating possible.
Dumbbell Preacher Curl
Isolates the biceps perfectly thanks to the preacher bench support. Ideal for the biceps peak.
Hammer Curl
You lift the dumbbells in a neutral grip (like holding two hammers) to build biceps and forearms. It's the go-to for thicker arms.
Incline Dumbbell Curl
Stretches the long head of the biceps to the max. Effective for biceps thickness.
Preacher Curl Machine
Guided biceps curl, near-perfect isolation: eliminates body english. Great for beginners and as an intensity finisher.
Triceps
Band Overhead Triceps Extension
Overhead triceps extension with a band anchored under the feet. No anchor point needed. Full stretch and contraction of the triceps.
Bodyweight Dips
Dips on parallel bars. Builds triceps and lower-chest mass in bodyweight.
Cable Overhead Triceps Extension
Targets the long head of the triceps in maximum stretch: better for hypertrophy than elbows-down pressdowns.
Close-Grip Bench Press
Heaviest triceps compound. Way more overload than isolation extensions.
Diamond / Close-Grip Push-ups
Diamond push-ups. Targets the triceps in a closed-chain movement.
Diamond Push-ups
Diamond push-ups hammer the triceps thanks to the specific hand position. Excellent for building the back of the arms.
Dumbbell Triceps Extension
Overhead triceps extension. Targets the long head of the triceps in a full stretch.
French Press (EZ Bar)
Lying on your back, you lower the bar toward your forehead or head while keeping your elbows fixed. Excellent triceps isolation.
Quads
Barbell Back Squat
King of exercises: back barbell squat. Quads, glutes, hamstrings and core in a closed chain.
Bulgarian Split Squat
Demanding unilateral squat. Builds strength and stability of each leg independently.
Bulgarian Split Squat with Dumbbells
Loaded Bulgarian split squat. Quads, glutes and maximal unilateral stability.
Forward Lunge
Forward lunges build quad strength and volume. A versatile exercise that also improves balance and stability.
Front Squat
Quad-dominant squat: more vertical torso, less lower-back stress. Foundation for Olympic lifting (clean).
Goblet Squat
Loaded squat holding a dumbbell in front. Accessible and functional — ideal for learning the pattern.
Hack Squat
The hack squat is an excellent machine exercise to hit the quads hard. It provides muscle isolation without excessive stress on the back.
Hack Squat Machine
Guided quad-dominant squat : removes the lumbar constraint of back squat. Excellent for focused quad work in complete safety.
Heavy Sled Push
Hyrox standard: 152 kg men / 102 kg women over 50 m. Strength-endurance of the legs in a horizontal push.
Landmine Squat
Very safe squat alternative for beginners and lifters with limited mobility: vertical torso, spared lower back.
Paused Back Squat
Powerlifting variant: reinforces the bottom position of the competition squat. Removes the stretch reflex.
Pistol Squat
The pistol squat is a one-leg squat that builds exceptional strength and stability. It's the ultimate exercise for powerful quads.
Reverse Lunge
Step one foot back to hammer your quads. More stable than forward lunges, this exercise allows quick loaded progression.
Sit-to-Stand
Functional test and foundational exercise for seniors. Prevents falls. Progression: tall chair → low → no hands.
Step-up
Step onto a box driving through one leg to build your quads. Excellent for functional strength and asymmetry work.
Walking Lunges
Walking lunges build quads dynamically. This exercise demands coordination and balance — ideal to finish the session.
Walking Lunges with Dumbbells
Loaded walking lunges. Demanding unilateral work for quads and glutes.
Hamstrings
Conventional Deadlift
King of posterior-chain movements. Recruits the whole body in a hip hinge.
Dumbbell Deadlift
Hip hinge with dumbbells. More moderate load, accessible and functional.
Dumbbell Good Morning
Good Morning with dumbbells. More accessible than the barbell for learning the movement.
Good Morning
The Good Morning is an excellent hamstring isolation exercise. It strengthens the back of the thighs through a hip hinge.
Nordic Hamstring Curl
The best exercise to prevent hamstring tears. Eccentric-dominant phase.
Romanian Deadlift (RDL)
Pure hinge variant of the deadlift. Targets hamstrings and glutes without major lumbar stress.
Seated Leg Curl
Seated hamstring isolation. Senior-friendly variant of the lying version.
Glutes
Band Glute Kickback
Band glute kickback. Isolates gluteus maximus and medius through hip extension. Excellent complement to hip thrusts for glute definition.
Band Hip Abduction
Band hip abduction: glute medius and TFL. Knee stability, prevents knee/hip pain. Essential complement to hip thrust.
Band Hip Thrust
Hip thrust with band. Maximum glute activation with progressive load and no heavy equipment. Ideal complement to bodyweight training.
Bodyweight Hip Thrust / Glute Bridge
Bodyweight hip extension. Ideal for activating the glutes without external load.
Cable Glute Kickback
Cable glute kickback. Pure gluteus maximus isolation in extension.
Cable Hip Abduction
Glute medius isolation with constant tension: hero of glute programs. Corrects pelvic stability weaknesses.
Cable Pull-Through
Cable hinge. Ideal for learning the hip hinge and building glutes safely.
Dumbbell Curtsy Lunges
Unilateral lunge with rotation targeting the glute medius. Strong Curves signature move.
Dumbbell Glute Bridge
Classic bridge with load. Bootyful Beginnings starter. Natural progression before the barbell hip thrust.
Dumbbell Sumo Squat
Loaded sumo squat. Targets the adductors and glutes, opens the hips.
Frog Pump
Pure glute isolation (gluteus maximus and medius). External hip rotation maximizes recruitment.
Glute Bridge
The glute bridge directly hits your glutes to strengthen and build them. A must for improving strength and shape.
Glute March
Targeted glute activation. Essential warm-up before Strong Curves lower-body sessions.
Hip Abduction Machine
Glute-medius isolation. Strengthens the abductors and pelvic stability.
Hip Thrust Machine
Simplest glute isolation: quick setup, no barbell to load. Perfect for high-volume glute work.
Lateral Walks with Dumbbells
Lateral walk in a low position. Activates the glute medius and stabilizes the pelvis.
Reverse Hyperextension
Developed by Louie Simmons (Westside Barbell): lumbar decompression plus glute/hamstring activation without spinal loading.
Russian Kettlebell Swing
Explosive posterior-chain swing. Excellent for metabolic conditioning and glute development.
Core
Cable Crunch
The only ab exercise that allows real progressive overload via the cable stack.
Dead Bug
Fundamental anti-extension for the low back. Coordination and core stability work.
Hanging Knee Raise
Accessible version of the hanging leg raise. Progression toward straight legs.
Hollow Body Hold
You hold an isometric hollow position — concave body with a flat back. Builds deep core and overall stability.
L-sit
Master the ultimate calisthenics isometric: hold your body horizontal on parallel bars or rings, legs straight. A raw core and triceps strength test.
Landmine Rotation
Athletic trunk rotation: builds obliques and rotational stability for field sports and golf.
Mountain Climbers
Dynamic cardio-core. Mobilizes hips, engages core and raises heart rate.
Plank
Isometric front plank. Anti-extension for the low back — foundation of motor control.
Calves
Popular biomechanical alternatives
For every exercise, ForgeSport references its biomechanically equivalent substitutions: same primary muscle, same working angle, same force-curve profile. Handy when equipment is missing or when a joint is complaining.
Alternatives to Barbell Bench Press
chest
Alternatives to Barbell Back Squat
quads
Alternatives to Conventional Deadlift
hamstrings
Alternatives to Wide-Grip Pull-ups
back
Alternatives to Standing Overhead Press
shoulders
Alternatives to Bent-Over Barbell Row
back
Alternatives to Bodyweight Dips
triceps
Alternatives to Barbell Hip Thrust
glutes
Alternatives to Forward Lunge
quads
Alternatives to Barbell Curl
biceps
Alternatives to Cable Triceps Pushdown
triceps
Alternatives to Leg Press
quads
A program built around these exercises
ForgeSport builds a personalized program around your favorite lifts, with automatic alternatives when equipment is missing.
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