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Weighted Barbell Exercises

20 min
 · 
18 exercises
Barbell Curls
2 sets
10 reps
Stiff Legged Barbell Deadlifts
2 sets
10 reps
Upright Barbell Rows
2 sets
10 reps
Barbell Deadlifts
2 sets
10 reps
Barbell Clean and Press
2 sets
10 reps
Barbell Lunges
2 sets
10 reps
Barbell Squats
2 sets
10 reps
Barbell Deadlifts
2 sets
10 reps
Front Barbell Squats
2 sets
10 reps
Bent Over Barbell Rows
2 sets
10 reps
Standing Barbell Calf Raises
2 sets
10 reps
Barbell Hack Squats
2 sets
10 reps
Standing Overhead Barbell Triceps Extensions
2 sets
10 reps
Romanian Deadlifts
2 sets
10 reps
T-Bar Rows
2 sets
10 reps
Seated Barbell Military Press
2 sets
10 reps
Seated Palm-Up Wrist Curls
2 sets
10 reps
Seated Palm-Down Wrist Curls
2 sets
10 reps
Weighted Barbell Exercises
20 min
 · 
18 exercises
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Barbell Curls
2 sets
10 reps
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Stand straight holding a barbell with an underhand grip, your hands shoulder width apart and your arms fully extended towards the floor.
  2. Keep your elbows close to your sides.Your palms should be facing away from you. This is the start position.
  3. Keeping your upper arms stationary, curl the barbell forward and up in a smooth arcing motion while exhaling. Only your forearms should move.
  4. Continue upwards until  the bar is at shoulder level with your biceps fully contracted. Hold for a count of one while squeezing your biceps.
  5. Inhale as you return to the starting position.
  6. Repeat.

This exercise can be performed using a cable station, with a straight bar attachment connected to the lower pulley.<em><strong> </strong></em>

Primary muscle group(s):
Biceps
Secondary:
Abs, Forearms
  1. Holding a dumbbell in each hand, stand with your feet shoulder width apart.
  2. Let your arms hang by your side with your palms facing in to the side of your body.
  3. Keep your elbows close to your sides.
  4. Curl the dumbbells up towards your shoulders. Do not swing your hips to get the weight moving.
  5. Continue raising the dumbbells until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
  6. Squeeze or flex your bicep and hold for a count of one.
  7. Slowly lower the dumbbells to the starting position.
  8. Repeat.

You can also perform this exercise by alternating between left and right arms or one arm at a time.

Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Sit on a flat bench holding a dumbbell in each hand  with an underhand grip.
  2. Keep your back straight and shoulders back.
  3. Keep your arms fully extended with your elbows close to your sides.
  4. Rotate your palms so that they are facing in towards you. This is the start position.
  5. Keeping your upper arms upper arm stationary, start to curl the dumbbells upwards in a smooth arc.
  6. As you curl the dumbbells upwards rotate your wrists, so that your palms  face in towards you at the end of the movement.
  7. Continue the movement until  the dumbbells are at shoulder level and your biceps are fully contracted.
  8. Hold for a count of one as you squeeze your biceps.
  9. return to the start position, rotating your wrists back to an underhand grip position.
  10. Repeat.

This exercise can be performed by alternating between arms.

Primary muscle group(s):
Biceps
Secondary:
Abs, Forearms
  1. Set up a cable station with a straight bar attachment connected to the low pulley.
  2. Stand close to the station, feet shoulder width apart either side of the pulley.
  3. Grip the bar with a shoulder width underhand grip.
  4. Keep your elbows close to your sides.
  5. Curls your arms upward from the elbows in a smooth arc.
  6. Continue until your forearms are vertical with your palms facing your shoulders. Hold for a count of one while flexing your biceps.
  7. Lower the bar back to the starting position in a smooth motion.
  8. Repeat.
Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Holding a water bottle in each hand, stand with your feet shoulder width apart.
  2. Let your arms hang by your side with your palms facing in to the side of your body.
  3. Keep your elbows close to your sides.
  4. Curl the water bottles up towards your shoulders. Do not swing your hips to get the weight moving.
  5. Continue raising the water bottles until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
  6. Squeeze or flex your bicep and hold for a count of one.
  7. Slowly lower the water bottles to the starting position.
Stiff Legged Barbell Deadlifts
2 sets
10 reps
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Hamstrings
Secondary:
Abs, Glutes & Hip Flexors, Lower Back
  1. Place a barbell on the floor and stand facing it with your feet shoulder width apart, toes pointing forward and your knees slightly bent. This is the start position.
  2. As you exhale, bend at the waist keeping your back straight and knees slightly bent until you feel tension in your hamstrings.
  3. Grasp the barbell with an overhand grip. Your arms should be fully extended with your hands spaced shoulder width apart.
  4. Lift the barbell by extending your hips and waist in a smooth action until you have returned to the upright position, inhaling as you do so.
  5. Pause for a count of 1-2.
  6. Return the barbell to the floor or just above it by repeating step two.
  7. Repeat.

This exercise should be avoided by those who suffer from lower back problems. To avoid injury, keep your back and torso straight at all times throughout this movement. This exercise can be performed using dumbbells or a straight bar attached to the low pulley of a cable station.

Primary muscle group(s):
Lower Back
Secondary:
Abs, Calves, Forearms, Glutes & Hip Flexors, Hamstrings, Quadriceps, Upper Back & Lower Traps
  1. Place a barbell in a clear space on the floor. (Make sure there are no obstructions in your way.
  2. Stand facing the barbell with your legs about 4-6 inches from the bar.
  3. Place your feet shoulder width apart.Your feet can be pointed straight ahead or turned outwards slightly.
  4. Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width.
  5. Keep your arms fully extended and stand up with the barbell.
  6. As you lift the barbell, your hips and shoulders should rise together and your back should be straight.
  7. As you reach the top of the lift and are standing straight, rotate your shoulders back slightly until you feel a slight stretch in them.
  8. Lower the barbell back to the floor in the same squatting motion you used to lift it.

This exercise can be very dangerous if performed incorrectly. If you are a novice, only perform this exercise with an experienced trainer's supervision.

Primary muscle group(s):
Hamstrings
Secondary:
Abs, Calves, Glutes & Hip Flexors
  1. Stand tall with a tight core while holding a pair of dumbbells. Keeping your chest up and your gaze straight ahead, shift all of your bodyweight to your left foot. Bend the right knee, allowing the right foot to lift off the ground.
  2. Maintaining a flat back, tilt your upper body forward. Do not allow the dumbbells to pull you down. Control your descent. Simultaneously, allow the right foot to counterbalance the shift in weight.
  3. Feel the contraction in your hamstrings and pause once your upper body is parallel with the ground. Slowly return to the starting position.
Upright Barbell Rows
2 sets
10 reps
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Shoulders
Secondary:
Abs, Neck & Upper Traps
  1. Stand with your back straight, holding a barbell with an overhand grip slightly less than shoulder width apart.
  2. The bar should be level with the tops of your thighs.
  3. Keep your arms extended with a slight bend at the elbows. This is the start position.
  4. Exhale and using the sides of your shoulders lift the bar.
  5. As you do so, raise your elbows up and out to the side.
  6. Keep the bar close to your body as you raise it.
  7. Continue  lifting the bar until it is just below your chin. Pause for a count of one.
  8. Return to the start position in a single smooth movement. Inhale as you do so.
  9. Repeat.

This exercise can be performed using a straight bar attached to a low pulley or using dumbbells.

Primary muscle group(s):
Shoulders
Secondary:
Abs, Upper Back & Lower Traps
  1. Attach a straight bar to the low pulley on the cable station.
  2. Stand facing the station with your feet shoulder width apart either side of the pulley.
  3. Grip the bar with an overhand grip, with your hands shoulder width apart and arms fully extended.
  4. Keep your shoulders back.
  5. Raise the bar straight up in one smooth movement, until it is just below your chin.
  6. Hold for a count of one while squeezing your biceps and forearms.
  7. Slowly lower to the start position and repeat.
Primary muscle group(s):
Shoulders
Secondary:
Abs, Biceps, Forearms, Upper Back & Lower Traps
  1. Holding a dumbbell in each hand,stand with your feet shoulder width apart.
  2. The dumbbells should be resting on your thighs with your palms facing in.
  3. Lift the dumbbells straight up in single smooth movement until they are just below your chin making sure to keep your shoulders back and your elbows out.
  4. At the top of the movement, flex or squeeze your biceps and forearms. Hold for a count of one.
  5. Return to the starting position slowly to keep tension on the muscles.
  6. Repeat.

This exercise can be performed using a barbell,EZ bar or a cable station with a straight bar or EZ bar attachment.

Barbell Deadlifts
2 sets
10 reps
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Lower Back
Secondary:
Abs, Calves, Forearms, Glutes & Hip Flexors, Hamstrings, Quadriceps, Upper Back & Lower Traps
  1. Place a barbell in a clear space on the floor. (Make sure there are no obstructions in your way.
  2. Stand facing the barbell with your legs about 4-6 inches from the bar.
  3. Place your feet shoulder width apart.Your feet can be pointed straight ahead or turned outwards slightly.
  4. Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width.
  5. Keep your arms fully extended and stand up with the barbell.
  6. As you lift the barbell, your hips and shoulders should rise together and your back should be straight.
  7. As you reach the top of the lift and are standing straight, rotate your shoulders back slightly until you feel a slight stretch in them.
  8. Lower the barbell back to the floor in the same squatting motion you used to lift it.

This exercise can be very dangerous if performed incorrectly. If you are a novice, only perform this exercise with an experienced trainer's supervision.

Primary muscle group(s):
Glutes & Hip Flexors, Lower Back
Secondary:
Abs, Calves, Hamstrings, Quadriceps
  1. Place two dumbbells on the floor.
  2. Stand facing the dumbbells with your feet shoulder width apart.
  3. Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
  4. At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
  5. Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
  6. Return the dumbbells to the floor in the same manner you picked them up.
  7. Repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Lower Back
  1. Holding the handles of the resistance band, step on to the middle. Place your feet at shoulder-width with toes pointing forward. Tighten your core and keep your chest up.
  2. Bend your knees slightly and drive your hips back but NOT lower than your knees. Again, keep the chest up. This is the starting position.
  3. Forcefully contract your glutes, driving them forward. Do not just lean back. Your glutes should be fully contracted. Pause then return to the starting position.
Barbell Clean and Press
2 sets
10 reps
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Shoulders
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back, Quadriceps
  1. Shoulder-width stance. Tight core and flat back. Bend at the knees and hips. Lower yourself. Arms fully extended. Chest up and gaze straight ahead.
  2. Bring knees in and shoulders up. Drive hips forward. Keep the bar close to your body. Forcefully exhale and perform a full extension of the knees and hips.
  3. Use the momentum to bring elbows high. Rotate your elbows around and under the bar. Rack the bar across the front of your shoulders.
  4. Press the barbell above your head. Lower the bar.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back
  • With dumbbells at your sides, stand with your feet slightly wider than shoulder-width apart and fee pointing slightly outward. Look straight ahead.
  • Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
  • With an explosive but controlled movement, push up through your heels and press the dumbbells above your head as you return to standing position.
  • Still standing, slowly lower the dumbbells down to your chest and then down to your sides by extending your arms.
  • Repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back
  • With water bottles at your sides, stand with your feet slightly wider than shoulder-width apart and feet pointing slightly outward. Look straight ahead.
  • Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
  • With an explosive but controlled movement, push up through your heels and press the water bottles above your head as you return to standing position.
  • Still standing, slowly lower the water bottles down to your chest and then down to your sides by extending your arms.
  • Repeat.
Barbell Lunges
2 sets
10 reps
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors, Hamstrings
  1. Set up a  barbell on a rack  at just below shoulder level.
  2. Step under the bar placing the back of your shoulders under it. Do not rest the bar on your neck.
  3. Grip the the bar using an overhand grip with your elbows bent to90 degrees or slightly more. Less of an angle means your hands are too close together which can cause instability of balance.
  4. Lift the barbell clear of the rack by  pushing with your legs, while straightening your torso.
  5. Step away from the rack.
  6. Step forward with your right leg and squat down through your hips. Keep your back straight  and be careful to maintain your balance. Inhale as you lower yourself.
  7. Continue lowering your body until your left knee is nearly touching the floor.
  8. Return to the start position b pushing through your heel,exhaling as you do so.
  9. Complete all the repetitions for one leg before switching.

This exercise requires a great deal of balance. If you suffer from balance problems, it is best either avoid it, or just use your own body weight while holding on to a steady object. Never perform any exercise with a barbell on your back if you suffer from balance problems. For safety, this exercise is best performed inside a squat rack.

Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Holding a dumbbell in each hand, stand with your feet shoulder width apart.
  2. Keep your shoulders back. And your back straight.
  3. Take a long stride forward with your right leg. Your right foot should be in a position, that when you bend your right knee, your upper and lower leg form a 90 degree angle.
  4. Slowly bend both your knees, to lower your hips until your left (rear) knee is just above the floor. Hold for a count of one.
  5. Return to the start position by slowly straightening your legs and raising your body back to a standing position.
  6.  Complete all the repetitions for one set full set, then switch legs, or you can alternate between legs for each rep.

Do not let your knee travel past your toes in the down position as this can cause instability and injury.

Barbell Squats
2 sets
10 reps
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Lower Back
  1. Set up the barbell on the squat rack so that it is at the same height as your upper chest.
  2. Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders.
  3. Grip the bar with your hands comfortably wider than your shoulders.
  4. Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward.
  5. Stand with your legs shoulder width apart.
  6. Bend your knees forward and allow your hips to bend back as if sitting down,
  7. Continue this movement down until your thighs are parallel to the floor or slightly more, making sure your knees are pointing in the same direction as your feet.
  8. Hold for a count of one.
  9. Push up through your heels while straightening your hips and knees, until you are standing in the start position.
  10. Make any adjustments necessary to your stance and grip before continuing on the next repetition.

Do not rest the bar on your neck. Keep your head facing forward at all times. Keep your back straight throughout the entire movement.

Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Calves
  1. Begin by positioning a barbell at or just below shoulder level in the squat rack. Behind the squat rack, place a tall wooden box or chair. Place yourself underneath the barbell. Make sure the bar is across your upper traps and NOT on your neck.
  2. Place your feet outside of shoulder-width with your toes pointed slightly out. Brace your core and keep your chest up.
  3. Bend at the knees as you drive your hips back. Lower yourself slowly until your butt touches the box. Pause then drive your hips forward to return to the starting position.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
  1. With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
  2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
  3. Pause for one second.
  4. Pushing up from your heels, raise back up to starting position and repeat.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Bring your hands to your shoulders, keeping the handles of the band behind your shoulders. Brace your core and keep your chest up.
  3. Bend first at the knees then at the hips. Be sure to keep the chest up and abdominals tight. There should be no arch in your back.
  4. Pause when your thighs are parallel with the floor, then slowly return to the starting position, feeling the tension from the band in your quadriceps.
Barbell Deadlifts
2 sets
10 reps
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Lower Back
Secondary:
Abs, Calves, Forearms, Glutes & Hip Flexors, Hamstrings, Quadriceps, Upper Back & Lower Traps
  1. Place a barbell in a clear space on the floor. (Make sure there are no obstructions in your way.
  2. Stand facing the barbell with your legs about 4-6 inches from the bar.
  3. Place your feet shoulder width apart.Your feet can be pointed straight ahead or turned outwards slightly.
  4. Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width.
  5. Keep your arms fully extended and stand up with the barbell.
  6. As you lift the barbell, your hips and shoulders should rise together and your back should be straight.
  7. As you reach the top of the lift and are standing straight, rotate your shoulders back slightly until you feel a slight stretch in them.
  8. Lower the barbell back to the floor in the same squatting motion you used to lift it.

This exercise can be very dangerous if performed incorrectly. If you are a novice, only perform this exercise with an experienced trainer's supervision.

Primary muscle group(s):
Glutes & Hip Flexors, Lower Back
Secondary:
Abs, Calves, Hamstrings, Quadriceps
  1. Place two dumbbells on the floor.
  2. Stand facing the dumbbells with your feet shoulder width apart.
  3. Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
  4. At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
  5. Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
  6. Return the dumbbells to the floor in the same manner you picked them up.
  7. Repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Lower Back
  1. Holding the handles of the resistance band, step on to the middle. Place your feet at shoulder-width with toes pointing forward. Tighten your core and keep your chest up.
  2. Bend your knees slightly and drive your hips back but NOT lower than your knees. Again, keep the chest up. This is the starting position.
  3. Forcefully contract your glutes, driving them forward. Do not just lean back. Your glutes should be fully contracted. Pause then return to the starting position.
Front Barbell Squats
2 sets
10 reps
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Position yourself under a barbell held by a squat rack. Keeping your elbows high, place your arms up and under the bar. The bar should be resting on the front of your shoulders. Core is tight. Back is flat.
  2. Maintaining control, lift the bar up. Bend your knees forward and allow your hips to bend back as if sitting down. Pause when thighs are parallel with the floor.
  3. Return to the starting position and repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Lower Back
  1. Set up the barbell on the squat rack so that it is at the same height as your upper chest.
  2. Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders.
  3. Grip the bar with your hands comfortably wider than your shoulders.
  4. Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward.
  5. Stand with your legs shoulder width apart.
  6. Bend your knees forward and allow your hips to bend back as if sitting down,
  7. Continue this movement down until your thighs are parallel to the floor or slightly more, making sure your knees are pointing in the same direction as your feet.
  8. Hold for a count of one.
  9. Push up through your heels while straightening your hips and knees, until you are standing in the start position.
  10. Make any adjustments necessary to your stance and grip before continuing on the next repetition.

Do not rest the bar on your neck. Keep your head facing forward at all times. Keep your back straight throughout the entire movement.

Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
  1. With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
  2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
  3. Pause for one second.
  4. Pushing up from your heels, raise back up to starting position and repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Calves, Hamstrings
  1. Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
  2. Lower the safety bars holding the weighted platform  and press the platform all the way up until your legs are fully extended in front of you bot do NOT lock your knees. Your torso and legs should be at a 90degree angle to each other. This is the start position.
  3. Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one,
  4. Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.
  5. Repeat.
  6. After completing the desired number of repetitions, make sure you lock the safety pins of the machine before alighting.

Always check to make sure that when you re-rack the weight the platform is securely locked.

Bent Over Barbell Rows
2 sets
10 reps
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Lower Back, Middle Back / Lats
Secondary:
Abs, Biceps, Forearms, Upper Back & Lower Traps
  1. Set up a barbell on the floor and stand facing it with your legs slightly wider than shoulder width apart and your knees slightly bent.
  2. Bend forward at your waist and grip the barbell with an overhand grip.
  3. Keep your back straight and nearly parallel to the floor.
  4. Keep your head and neck straight. This is the start position.
  5. Without moving your torso, exhale and lift the barbell up towards you.
  6. Keep your elbows close in to your bodyand use your forearms to support the weight.
  7. At the top of the movement, hold for a count of one and sqyeeze your back muscles.
  8. Return to the start position inhaling as you do so.

If you suffer from lower back problems, this exercise is not recommended. Always keep your back straight throughout this exercise. This exercise can be performed using an underhand grip to engage the triceps also.

Primary muscle group(s):
Lower Back
Secondary:
Biceps, Shoulders, Upper Back & Lower Traps
  1. Connect a V-bar attachment to the low pulley on a cable station or cable rowing machine.
  2.  Sit down at the station and place your feet on the foot pads or crossbar provided, while keeping your knees slightly bent.
  3. Lean forward, keeping your back straight and grip the V-bar handles with both hands.
  4. Keeping your arms fully extended pull back until your torso is at a 90-degree angle from your legs.
  5. Your back should be slightly arched, with your chest should be pushed out. This is the start position.
  6. Keeping your torso stationary, pull the handles back towards you while squeezing your back muscles.
  7. Keep your arms close to your sides until your hands reach your abdomen. Exhale as you perform this movement.
  8. Hold for a count of one.
  9. Inhale as you return to the start position in a smooth movement.
  10. Repeat.

Do not swing or rock back and forth as you perform this exercise. Doing so can cause lower back injury. <strong></strong> You can perform this exercise using a straight bar instead of a V-Bar. You can use an underhand or overhand grip.

Primary muscle group(s):
Lower Back
Secondary:
Abs, Biceps
  1. Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
  2. With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.
Primary muscle group(s):
Middle Back / Lats
Secondary:
Abs, Biceps
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
  3. Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.
Standing Barbell Calf Raises
2 sets
10 reps
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Calves
Secondary:
Abs
  1. Set up two weight plates on the ground next to each other. Position a loaded barbell across your trap muscles. Step on to the weight plates with the heels of your feet.
  2. With a tight core and flat back, raise yourself up with your feet only. Pause at the top of the raise.
  3. Slowly lower yourself down but do not touch the ground. Raise yourself back up.
  4. Repeat.
Primary muscle group(s):
Calves
Secondary:
Quadriceps
  1. Find a comfortable position on a leg-press machine with your feet placed, flat, about shoulder width apart.
  2. Extend the resistance away from your body until your knees are at an almost locked position (never fully lock your knees).
  3. Further extend the platform away from your body, by driving your toes forward, into a tip-toe position.
  4. Hold this fully-extended position for 1 second, before lowering the platform to your extended-leg, flat-footed position.

Do not perform if you have had recent knee injuries.

Primary muscle group(s):
Calves
  1. Sitting on a calf raise machine, position your upper thighs under the top pad. The pad should be resting just above your knees.
  2. Place the balls of your feet on the foot plate.
  3. Keeping the balls of you feet in position, lower your heels as far as possible.
  4. Slowly raise your heels as if standing on your toes. Continue as far as possible until you feel a stretch in your lower calves. Hold for a count of one.
  5. Slowly lower your heels back to the starting position and repeat.

If the machine isn't equipped with foot plates, you can use barbell plates placed under the machine to increase your range of motion. Don't

Primary muscle group(s):
Calves
  1. Place an exercise step or something similar on the floor in front of you. It should be two or three inches high.
  2. Holding a dumbbell in each hand, place your toes and the balls of your feet on the step. Make sure the arches of your feet are not on the step and your heels are on the floor.
  3. Raise your heels as high as possible by pushing through the balls of your feet and toes while extending your ankles. Hold for a count of one.
  4. Return to the starting position by bending your ankles until you feel a stretch in your calves.
  5. Repeat.
Barbell Hack Squats
2 sets
10 reps
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings
  1. Begin by placing a loaded barbell behind you. Place two 25 lb plates under the back of your feet. Tighten your core and straighten your lower back.
  2. Slowly squat down, getting a good grip on the barbell behind you. Check to make sure your posture is still perfect and balanced.
  3. Stand up while holding the barbell behind. Use your heels to drive yourself back up. Do not straighten your knees at the top.
  4. Slowly lower yourself back down, driving your hips behind you. Repeat the movement.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Lower Back
  1. Set up the barbell on the squat rack so that it is at the same height as your upper chest.
  2. Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders.
  3. Grip the bar with your hands comfortably wider than your shoulders.
  4. Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward.
  5. Stand with your legs shoulder width apart.
  6. Bend your knees forward and allow your hips to bend back as if sitting down,
  7. Continue this movement down until your thighs are parallel to the floor or slightly more, making sure your knees are pointing in the same direction as your feet.
  8. Hold for a count of one.
  9. Push up through your heels while straightening your hips and knees, until you are standing in the start position.
  10. Make any adjustments necessary to your stance and grip before continuing on the next repetition.

Do not rest the bar on your neck. Keep your head facing forward at all times. Keep your back straight throughout the entire movement.

Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
  1. With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
  2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
  3. Pause for one second.
  4. Pushing up from your heels, raise back up to starting position and repeat.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Bring your hands to your shoulders, keeping the handles of the band behind your shoulders. Brace your core and keep your chest up.
  3. Bend first at the knees then at the hips. Be sure to keep the chest up and abdominals tight. There should be no arch in your back.
  4. Pause when your thighs are parallel with the floor, then slowly return to the starting position, feeling the tension from the band in your quadriceps.
Standing Overhead Barbell Triceps Extensions
2 sets
10 reps
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Triceps
Secondary:
Abs, Shoulders
  1. Stand with feet shoulder-width apart. Core is tight and back is flat. Hold a barbell with an overhand grip. Hands should be closer than shoulder-width.
  2. Bring the barbell above your head with arms fully extended. Keep the elbows up and the upper arm in place. Lower the barbell behind your head until your forearms touch your biceps. Return to the top of the movement.
Primary muscle group(s):
Triceps
Secondary:
Abs
  1. Sit on a bench with back support.
  2. Grip a dumbbell at one end using both hands. Your palms should be facing inward.
  3. Hold the dumbbell overhead with your arms fully extended.  This is the the start position.
  4. Keep your upper arms close to your head (biceps roughly level with your temples) and near to 90degrees to the floor.
  5. Moving only your forearms, lower the dumbbell in a smooth arc behind your head until your forearms and biceps touch. Hold for a count of one.
  6. Return to the start position by using the triceps to extend your arm and raise the dumbbell. Exhale as you do this.
  7. Repeat.

This exercise can be performed standing. However, it places an extra strain on your back so is not recommended for people with lower back problems. You can also perform this exercise using an EZ bar or straight bar with a close grip behind your head, palms facing forward.

Primary muscle group(s):
Triceps
Secondary:
Forearms
  1. Attach a rope to the bottom pulley of a cable station.
  2. Grip the rope with both hands using a neutral grip. Turn your body away from the cable station.
  3. Fully extend your arms until your hands are directly above your head pointing to the ceiling.
  4. Keep your elbows  close to your head. This is the start position.
  5. Slowly lower the rope behind your head, keeping your upper arms stationary, inhaling as you do so.
  6. When your triceps are fully extended, hold for a count of one while squeezing your triceps.
  7. Return to the starting position by flexing your triceps  and extending your arms. Exhale as you do so.
  8. Repeat.

This exercise can be performed  seated on a plain bench, or one that has a back support You  can also use a single dumbbell instead of the rope.

Primary muscle group(s):
Triceps
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Push the handles of the band overhead while keeping a slight bend in the elbow. Brace your abdominals and do not arch your back.
  3. Slowly lower your hands behind your head using only the forearms. The upper arms will stay in place with the elbow pointed up.
  4. Push the handles back up, focusing the tension in the triceps.
Romanian Deadlifts
2 sets
10 reps
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Hamstrings
Secondary:
Abs, Calves, Glutes & Hip Flexors, Lower Back
  1. Standing tall with a tight core and flat back, hold a barbell or a pair of dumbbells in front of you. Hands should be slightly wider than shoulder-width.
  2. Maintaining a tight core and flat back, bend your knees slightly and push your hips back. Keep your arms extended and the weight close to the body. Once you feel the contraction in the back of your legs, slowly return to the starting position.
Primary muscle group(s):
Lower Back
Secondary:
Abs, Calves, Forearms, Glutes & Hip Flexors, Hamstrings, Quadriceps, Upper Back & Lower Traps
  1. Place a barbell in a clear space on the floor. (Make sure there are no obstructions in your way.
  2. Stand facing the barbell with your legs about 4-6 inches from the bar.
  3. Place your feet shoulder width apart.Your feet can be pointed straight ahead or turned outwards slightly.
  4. Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width.
  5. Keep your arms fully extended and stand up with the barbell.
  6. As you lift the barbell, your hips and shoulders should rise together and your back should be straight.
  7. As you reach the top of the lift and are standing straight, rotate your shoulders back slightly until you feel a slight stretch in them.
  8. Lower the barbell back to the floor in the same squatting motion you used to lift it.

This exercise can be very dangerous if performed incorrectly. If you are a novice, only perform this exercise with an experienced trainer's supervision.

Primary muscle group(s):
Hamstrings
Secondary:
Abs, Glutes & Hip Flexors, Lower Back
  1. Place a barbell on the floor and stand facing it with your feet shoulder width apart, toes pointing forward and your knees slightly bent. This is the start position.
  2. As you exhale, bend at the waist keeping your back straight and knees slightly bent until you feel tension in your hamstrings.
  3. Grasp the barbell with an overhand grip. Your arms should be fully extended with your hands spaced shoulder width apart.
  4. Lift the barbell by extending your hips and waist in a smooth action until you have returned to the upright position, inhaling as you do so.
  5. Pause for a count of 1-2.
  6. Return the barbell to the floor or just above it by repeating step two.
  7. Repeat.

This exercise should be avoided by those who suffer from lower back problems. To avoid injury, keep your back and torso straight at all times throughout this movement. This exercise can be performed using dumbbells or a straight bar attached to the low pulley of a cable station.

Primary muscle group(s):
Glutes & Hip Flexors, Lower Back
Secondary:
Abs, Calves, Hamstrings, Quadriceps
  1. Place two dumbbells on the floor.
  2. Stand facing the dumbbells with your feet shoulder width apart.
  3. Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
  4. At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
  5. Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
  6. Return the dumbbells to the floor in the same manner you picked them up.
  7. Repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Lower Back
  1. Holding the handles of the resistance band, step on to the middle. Place your feet at shoulder-width with toes pointing forward. Tighten your core and keep your chest up.
  2. Bend your knees slightly and drive your hips back but NOT lower than your knees. Again, keep the chest up. This is the starting position.
  3. Forcefully contract your glutes, driving them forward. Do not just lean back. Your glutes should be fully contracted. Pause then return to the starting position.
T-Bar Rows
2 sets
10 reps
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Lower Back, Middle Back / Lats
Secondary:
Abs, Biceps, Forearms, Upper Back & Lower Traps
  1. Set up an Olympic (long) barbell with weight plates on one end only.
  2. Put the other end of the bar against a wall or something heavy so it can’t slide backwards.
  3. Straddle the bar with your knees slightly bent.
  4. Bend forward at the waist until your torso is nearly parallel to the floor.
  5. Grip the bar close to the weight plates with both hands, using a neutral grip. One hand in front  the other. This is the start position.
  6. Keeping your back straight and exhaling, pull the bar straight up by bending your elbows until the plates touch your chest.
  7. Hold and squeeze your back muscles.
  8. Return to the start position in a slow smooth movement to place emphasis on your lats. Inhale as you do so.
  9. Keep the bar from touching the floor.
  10. pause then repeat.

This exercise can be performed using a cable station's low pulley or T-bar row machine. You can use a stirrup or double handle cable attachment to lift the weight by looping it under the end of the bar.

Primary muscle group(s):
Lower Back, Middle Back / Lats
Secondary:
Abs, Biceps, Forearms, Upper Back & Lower Traps
  1. Set up a barbell on the floor and stand facing it with your legs slightly wider than shoulder width apart and your knees slightly bent.
  2. Bend forward at your waist and grip the barbell with an overhand grip.
  3. Keep your back straight and nearly parallel to the floor.
  4. Keep your head and neck straight. This is the start position.
  5. Without moving your torso, exhale and lift the barbell up towards you.
  6. Keep your elbows close in to your bodyand use your forearms to support the weight.
  7. At the top of the movement, hold for a count of one and sqyeeze your back muscles.
  8. Return to the start position inhaling as you do so.

If you suffer from lower back problems, this exercise is not recommended. Always keep your back straight throughout this exercise. This exercise can be performed using an underhand grip to engage the triceps also.

Primary muscle group(s):
Lower Back
Secondary:
Abs, Biceps
  1. Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
  2. With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.
Primary muscle group(s):
Middle Back / Lats
Secondary:
Abs, Biceps
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
  3. Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.
Seated Barbell Military Press
2 sets
10 reps
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Shoulders, Upper Back & Lower Traps
Secondary:
Abs, Triceps
  1. Set up a barbell on a weight rack, so that it is at the same height as your shoulders when seated.
  2. Position a flat bench with your back facing the barbell.
  3. Keeping your back straight, take the barbell from the rack using on overhand grip, with your hands wider than shoulder width apart. They should be wide enough that your elbows are bent at 90 degrees at the low position.
  4. Lift the bar up and slightly over your head by pushing up and locking your arms. This is the start position.
  5. Inhale and slowly lower the bar down to shoulder level in a straight line. Hold for a count ofone while squeezing your triceps and shoulder muscles.
  6. Exhale and push the bar back up to the start position.
  7. Repeat.

To lessen the stress on your rotator cuffs, you can use a spotter to hand you the barbell when starting this exercise. This exercise can be performed standing. However, for people who suffer lower back problems, it is better to perform the seated version. This exercise can be performed by lowering the bar behind your neck,however it's not recommended for people with shoulder problems as it hyper extends the rotator cuff.

Primary muscle group(s):
Shoulders
Secondary:
Abs, Glutes & Hip Flexors
  1. Hold a barbell with an overhand grip in a standing position. Your feet should be shoulder-width apart. Maintain a tight core and flat lower back throughout.
  2. Bring the barbell to shoulder height with your palms facing out. Begin by pushing the barbell straight overhead. Focus on contracting the shoulders while driving the glutes forward for stability.
  3. Once you reach the top, slowly bring the barbell to the starting position but do not allow it to rest on your shoulders. Immediately, move into the next repetition.
Primary muscle group(s):
Shoulders
Secondary:
Biceps, Forearms, Triceps
  • Keep a tight core and flat back as you remain seated in the shoulder press machine.
  • Look straight ahead as you hold on to the handles.
  • Slowly, press the handles up above your head.
  • Do not lock out your elbow.
  • Slowly, bring the handles back down but do not let the weight stack touch.
  • Repeat the movement.
Primary muscle group(s):
Shoulders
Secondary:
Chest, Triceps
  1. Sit on a bench/chair with your back straight and the dumbbells in a hammer grip so that the dumbbells run lengthways along the side of your face.
  2. Drive both weights, simultaneously upwards, until your reach a full overhead extension.  
  3. Carefully lower the dumbbells back down to the starting position, maintaining the hammer grip all the way through the movement.
  4. Be sure to keep your core strong and lower back connected to the bench/chair at all times.
Seated Palm-Up Wrist Curls
2 sets
10 reps
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Forearms
  1. Sitting on a bench, hold a barbell using and underhand grip with your hands shoulder width apart.
  2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
  3. Leaning forward, rest the back of your forearms on your upper thighs and your palms facing up. The back of your wrists should lie on top of your knees. This is the start position.
  4. Lower the bar past your knees as far as possible by bending your wrists only. Keep your forearms flat on your thighs. Hold for a count of one.
  5. Now curl the bar upwards, continuing past the start position as far as possible using your wrists only.
  6. Hold for a count of one while squeezing your forearm.
  7. Repeat the entire movement for the desired number of repetitions.

This exercise can be performed using one or two dumbbells or an EZ bar.

Seated Palm-Down Wrist Curls
2 sets
10 reps
Set 1 of 2
Rest before next set
Get ready
321GO
Primary muscle group(s):
Forearms
  1. Sitting on a bench, hold a barbell using and overhand grip with your hands shoulder width apart.
  2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
  3. Leaning forward, rest the back of your forearms on your upper thighs and your palms facing down. The front of your wrists should lie on top of your knees. This is the start position.
  4. Lower the bar past your knees as far as possible by bending your wrists only. Keep your forearms flat on your thighs. Hold for a count of one.
  5. Now curl the bar upwards continuing past the start position as far as possible using your wrists only. Hold for a count of one while squeezing your forearms.
  6. Repeat the entire movement for the desired number of repetitions.

This exercise can be performed using one or two dumbbells or an EZ bar.

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