Strength training exercises

196 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 Back Legs Shoulders Arms Core

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 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.

Plyometric Push-Ups

Explosive push-ups with hands leaving the ground. Builds chest power.

Push-ups

Fundamental bodyweight movement. Builds chest, triceps and core bracing.

Single-Arm Floor Press

Unilateral dumbbell floor press. Reduces shoulder ROM, anti-asymmetry.

Back

Australian Pull-ups

Bodyweight row under a bar. Prep work for standard pull-ups.

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.

Rack Pull

Partial deadlift from a rack. Builds lockout strength.

Renegade Row

Row in a plank. Back + anti-rotation core. Advanced.

Ring Rows

Row on rings. More stabilization work than a barbell — full back recruitment.

Seated Cable Row

Seated cable row. Safe for the low back, constant tension.

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.

Weighted Pull-ups

Add weight to your pull-ups to keep progressing. This advanced exercise intensely builds back strength and muscle.

Wide-Grip Lat Pulldown

Cable lat pulldown. Back width, accessible at any level.

Wide-Grip Pull-ups

Reference bodyweight vertical pull. Builds a wide, powerful back.

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.

Dumbbell Lateral Raise

Lateral-delt isolation for wide, structured shoulders.

Face Pull

The face pull strengthens your rear delts and improves posture. It's the ideal exercise to balance the shoulders and prevent injury.

Face Pull

Shoulder health: rear delts, external rotators, mid traps.

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.

Single-Arm Dumbbell Shoulder Press

Unilateral shoulder press. Anti-asymmetry and stronger core engagement.

Standing Overhead Press

Standing overhead press: full-body bracing and overhead power. For intermediates and up.

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.

Hammer Curl

Neutral-grip curl. Recruits biceps + brachialis + forearms.

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.

Spider Curl

Maximum biceps isolation, arm against an incline bench. Impossible to cheat.

Standing Cable Curl

Constant tension throughout the movement. Perfect as a biceps 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.

Bench Dips

Bench-assisted dips. Progression toward classic dips for beginners.

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.

Cable Triceps Pushdown

Cable triceps pushdown. Constant tension, pure isolation.

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.

Skull Crushers

The baseline exercise to isolate triceps through a full range. You lower the bar toward your forehead to create strong tension on the long head of the triceps.

Triceps Kickback

Triceps isolation in a rear extension. Maximum contraction at the end range.

Quads

Barbell Back Squat

King of exercises: back barbell squat. Quads, glutes, hamstrings and core in a closed chain.

Bodyweight Lunges

Bodyweight lunges. Unilateral work for legs and balance.

Bodyweight Squat

Bodyweight squat. Learn the pattern, mobilize quads and glutes.

Box Jump

Builds explosive lower-body power. Best early in the session, fresh.

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.

Leg Extension

Pure quadriceps isolation. Ideal as a finisher or for pre-fatigue.

Leg Press

Guided leg press. Massive quads without axial spinal loading.

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.

Step-ups

Unilateral box step-up. Accessible and ideal for seniors and beginners.

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.

Wall Sit

You lean against a wall and hold a seated isometric to build the quads. An excellent no-equipment exercise for strength and endurance.

Zercher Squat

Elbow-carried squat: builds core and quads with no cervical stress. Popular in strongman training.

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.

Lying Leg Curl

Hamstrings isolation. Targets the knee-flexion function.

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 leg curl : seated position favors the stretch (flexed hip). Better for hypertrophy than lying version per RP recommendations.

Seated Leg Curl

Seated hamstring isolation. Senior-friendly variant of the lying version.

Single-Leg Romanian Deadlift

Single-leg RDL. Extreme hip stability, ideal to fix imbalances.

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.

Barbell Hip Thrust

Reference for glute development. Maximum loaded hip extension.

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.

Single-Leg Glute Bridge

Single-leg glute bridge. Targets each glute independently — anti-asymmetry.

Trap Bar Deadlift

Best deadlift for beginners: more vertical torso, weight centered. Recommended for lifters with fragile lower backs.

Core

Ab Wheel Rollout

Dynamic anti-extension. One of the most effective ab exercises.

Cable Crunch

The only ab exercise that allows real progressive overload via the cable stack.

Crunch

Classic ab crunch. Targets the rectus abdominis in controlled flexion.

Dead Bug

Fundamental anti-extension for the low back. Coordination and core stability work.

Farmer's Carry

Farmer's walk. Full-body strengthening: grip, bracing, posture.

Hanging Knee Raise

Accessible version of the hanging leg raise. Progression toward straight legs.

Hanging Leg Raise

The toughest loaded ab exercise. Grip strength + deep abs.

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.

Russian Twist

Dynamic oblique rotation. Complement to plank work for the obliques.

Side Plank

Isometric side plank. Targets the obliques and trunk stabilizers.

Side Plank

The side plank heavily strengthens obliques and core stabilizers. A must for a complete, functional core.

Single Leg Balance Eyes Closed

Advanced balance progression. Vestibular system + proprioception. Stand near support for safety.

Calves

Heel-Toe Walk

Bipedal balance drill. Reduces fall risk in seniors (NSCA-OA-2019).

Machine Calf Raise

Calf raise on a guided machine. Heavy loading without balance concerns.

Single-Leg Calf Raise

Single-leg calf raise. Doubled load per leg, corrects asymmetries.

Standing Calf Raise

Standing calf raise to develop the calves (gastrocnemius).

Walking Calf Raise

Walking calf raise. Activates calves and ankles dynamically.

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

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