Exercise Name Barbell Curl Also Called Straight Bar Curl Primary Muscles Biceps Secondary Muscles Forearms Function Strength Mechanics Compound Force Pull Required Equipment Barbell Experience Beginner Rep Range 5-15 Tempo 2-1-1-0 Variations Wide Grip Barbell Curl, Close Grip Barbell Curl, EZ-Bar Curl, Cable Curl, Dumbbell Curl Alternatives Chin Up, Neutral-Grip Chin Up, Reverse Grip Inverted … Read more
Exercise Name Cable Face Pull (with external rotation) Also Called Cable Neutral Grip Face Pull Primary Muscles Shoulder (Rear Deltoid) Secondary Muscles Upper Back Function Strength, Mobility Mechanics Compound Force Pull Required Equipment Cable, Double Rope Attachment Experience Beginner Rep Range 8-20 Tempo 2-1-1-0 Variations Pronated Grip Face Pull, Band Face Pull, Seated Face Pull, Lying … Read more
Exercise Name Barbell Lying Triceps Extension Also Called Lying French Press Primary Muscles Triceps Secondary Muscles None Function Strength Mechanics Isolation Force Push Required Equipment EZ Curl Bar, Weight Bench Experience Beginner Rep Range 8-15 Tempo 2-0-1-0 Variations Skullcrushers, Dumbbell Lying Triceps Extension, Overhead Triceps Extension Alternatives Triceps Kickback, Triceps Pushdown, Close Grip Bench Press, Diamond Push … Read more
Exercise Name Dumbbell Lateral Raise Also Called Side Lateral Raise, Side Raise Primary Muscles Shoulders (Lateral Deltoid) Secondary Muscles Shoulder (Rear Deltoid) Function Hypertrophy Mechanics Isolation Force Pull Required Equipment Dumbbell Experience Beginner Rep Range 8-15 Tempo 2-1-1-0 Variations One Arm Lateral Raise, Incline Dumbbell Lateral Raise Alternatives Upright Row, Dumbbell Raise Dumbbell Lateral Raise … Read more
Exercise Name Barbell Shrug Also Called Shoulder Shrug Primary Muscles Trapezius Secondary Muscles None Function Strength, Hypertrophy Mechanics Isolation Force Pull Required Equipment Barbell, Power Rack Optional Equipment Chalk, Lifting Straps Experience Beginner Rep Range 6-15 Tempo 1-1-1-1 Variations Behind the Back Shrugs, Power Shrugs, Dumbbell Shrugs, Trap Bar Shrug, Snatch Shrug, Clean Shrug Alternatives … Read more
Exercise Name Push Up Primary Muscles Pectoralis Major, Pectoralis Minor Secondary Muscles Abs, Hamstrings, Spinal Erectors, Shoulders, Triceps Function Strength Mechanics Compound Force Push Required Equipment Bodyweight Optional Equipment None Experience Beginner Rep Range 8-20+ Tempo 2-0-1-0 Variations Bent Knee Push Up, Feet Elevated Push Up, Weighted Push Up, Clapping Push Up, Triangle Push Up Alternatives Bench Press, Dips Push Up … Read more
Exercise Name Barbell Good Morning Also Called Stiff Leg Good Morning, Arched Back Good Morning Primary Muscles Hamstrings Secondary Muscles Glutes, Lower Back Function Strength Mechanics Compound Force Pull Required Equipment Barbell, Power Rack Optional Equipment Lifting Belt Experience Beginner Rep Range 3-12 Tempo 2-0-1-0 Variations Bent Leg Good Morning, Round Back Good Morning, Seated Good … Read more