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 Barbell, 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 ContentsDumbbell 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 ContentsPush 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