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Exercise Gallery of Weight Training

This resource includes images of weight training exercise demonstrations so you can see how they are done.

Anaerobic Weight Training
Get super fit with this strength and high-intensity workout that utilizes big weights and lots of movement.

How to Get Massive Abs
Train and enhance your abdominal muscles with these proven techniques.

How to Get Massive Legs
Build great legs for sports or bodybuilding with these workouts.

How to Get Massive Arms
Get big arms with these weight training exercises.

Understanding Volume and Intensity in Weight Training
Volume and intensity are measures of how hard you work out. But how do you best control these factors for most productive training?

How to Train While You Travel
See how to train while you travel.

How to Maintain Balance in Senior Years
Maintaining balance in senior years makes us more mobile and protects us from falls and bone fractures.

10 Great Exercises for Strength and Conditioning the Chest
Get a strong and solid chest with these weight training exercises.

12 Great Back and Shoulder Exercises for Strength and Conditioning
Get a strong and functional back with these weight training exercises.

10 Great Arm Exercises for Strength and Conditioning
Get big arms, and strong, for strength and conditioning or body shaping.

10 Great Leg Exercises for Strength and Conditioning
Training the legs with weights for strength and conditioning.

Heavy Duty, 5-Day Split Weights Program
A split weight training program divides exercises into target parts of the body. Check out this 5-day program for experienced trainers.

Controversy and Agreement in Squatting with Weights
The squat exercise and controversies. How low, body shape, performance targets.

Top 10 Bodyweight Exercises for Fitness and Strength
Build strength and muscle with the help of your own body weight, no equipment required. 10 of the best exercises.

10 Challenging Weight Training Exercises
Move up to a more challenging set of weight training gym exercises and routines.

Different Types of Squats in the Gym
Vary your selection of squat exercises.

The Plank Exercise
The plank exercise has you face down, propped up on elbows and toes. You hold this position for a set time.

The Bosu Ball for Balance, Strength and Agility
The Bosu ball is like a flexible rubber/plastic cushion with a hard base. You can use it to improve leg strength and balance and in a variety of other exercises.

Doing Medball Crunches
A medicine ball is an excellent piece of equipment for strengthening the core muscles and developing the abdominals. Medball crunches are one way to do this.

How to Do The Smith Machine Squat
The Smith Machine is a rack with a guided weights system that suits some people who cannot manage equivalent free weights exercises. The Smith Machine Squat is one example.

How to Do the Hanging Leg Raise
The hanging leg raise is one of the best exercises you can do for working the abdominal muscles.

How to Do Dumbbell Stepups
Stepups onto a box, step or form can add intensity to exercises like dumbbell lunges or unweighted stepups

Upright Rows with Stretch Bands
Upright rows are usually done with dumbbells or barbells, but you can improvise with stretch bands where you need to utilize light weight equipment -- such as when travelling or training outdoors.

How to Do the Dumbbell Shrug

The dumbbell shrug is an exercise to develop the trapezius, the muscles that run across the top of the shoulders from the neck. You can do it with dumbbells, barbells, machines or with body movement only. In this example dumbbells are used. The exercise is performed exactly as the name suggests -- by shrugging the shoulders -- in this case with dumbbells hanging at the sides.

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How to Do the Machine Back Extension

The back extension station is available in most well-equipped gyms. The rollers are positioned so that you can lock your heels and toes comfortably while reclining face-down across the lower-body support pad (see diagram), facilitating flexing at the waist. The exercise targets the lower-back muscles (mostly erector spinae). Adding weight held at the chest can provide additional work.

How to Do the Medball Pushup

Pushups are good exercises for the chest, arms and shoulders.

Find out more about weight training terminology and exercise description if you need background information before you try this exercise.

How to Do the Cable Push-Pull

The cable push-pull utilizes two cables set on a frame between waist and shoulder height. The exercise movement is a little like a boxing one-two punching action, and done right, with some shoulder rotation and tight abs, is a great core development exercise.

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How to Do Dumbbell Box Step-ups

This exercise is done with dumbbells held at the side while stepping up and down from a high box. The leading leg can be alternated step for step or swapped with alternate sets.

The "box" or platform is higher than a standard "step" and most well-equipped gyms have them. The exercise is a good one for building leg strength and trimming the butt as well as providing a cardio workout if suff…

How to Do the Medicine Ball Skip Lunge
The medicine ball skip lunge is done with a medicine ball held at the waist or chest while skipping or lunging forward and backward on the same spot. Several variations are possible. Medicine balls, or medballs, are useful alternatives to dumbbells or kettlebells for some exercises, being somewhat soft, and fitting better in two-handed...

How to Do Kettlebell Swings for the Core
Kettlebells are ideal for this side-to-side core exercise because they provide a superior grip compared to dumbbells or a medball. The exercise requires that you swing one or, usually, two kettlebells across your body, side-to-side, rotating at the hips.

Find out more about weight training terminology and exercise description if you …

How to Do the Kettlebell Overhead Press
The kettlebell overhead press is a variant of the overhead press done with barbell or dumbbells. Kettlebells can add variety to a workout.

How to Do Assisted Pull-ups and Dips

A pull-up (or chin-up) is an exercise for working the back and arm muscles. Pull-ups require you to lift your body up by the arms so that your chin is approximately level with a bar previously above your head. The "assisted" pull-up uses a gym machine that assists you by providing counterweight upward pressure during the lift. Dips are an exercise for the triceps muscle at the back of the uppe…

How to Do the Standing Leg Curl

The standing leg curl is an exercise for the hamstring muscles at the back of the thigh. While some gyms will have a machine that facilitates this exercise, you can do it by attaching weights to the ankle and following appropriate exercie form.

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How to Do the Leg Curl

The leg curl is a basic "isolation" exercise targeting one or two muscle groups. You do it with a gym bench and apparatus with which you load a weight then lift a padded bar, usually with two legs, while reclining face-down on the bench. The leg curl flexes then extends the knee joint and targets the hamstring muscles of the thigh and the gastrocnemius of the calf.

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How to Do the Medicine Ball Twist
Medicine balls are excellent weight training tools, especially for power development. The diagonal twist with medicine ball is featured.

How to Do the Leg Extension Exercise
The leg extension exercise is popular for muscles of the front of the thighs -- the quadriceps including the rectus femoris and vastus muscles. The machine version uses a lever machine with a padded front bar which is pushed upward with extended legs. Some authorities are critical of this exercise because it traps the knee joint in one path, which, they say, could lead to injury. Even so, the ex…

How to Do the Good Morning Exercise with Barbell
A Good Morning is a named because it looks like a bowed greeting. You place a weight on your shoulders and bend over until your hamstrings stretch, then you stand upright again.

How to Do the Medicine Ball Twist Crunch for the Abdominals
The twist or side crunch with medicine ball is a relatively advanced exercise that works the abdominal muscles including the external obliques at the sides of the abdomen.

How to Do the Upright Row

The upright row is considered one of the best muscle builders for the back and shoulders. However, you need experience and foundation with weight training before lifting heavy weights in this exercise. The back should be kept straight and the weight moderate. Use only a wide grip and don't raise the arms above parallel to avoid shoulder impingement.

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How to Do the Bird Dog Exercise
The bird dog exercise strengthens your abs and lower back and butt muscles while improving balance.

Doing the Barbell Hack Squat
The hack squat with barbell is a useful squatting exercise, although not seen much these days because the hack squat machine is used as an alternative

How to Do the Seated Machine Chest Press

The seated machine chest press is an upright version of the standard lying bench press. The arms, under load, are pushed away from the chest and returned to starting position. This exercise uses a Nautilus machine for this purpose. Variable weights can be loaded on pins that activate the load on the lever-like apparatus as you push.

Here's where you can find out more …

How to Do the Lateral Raise

The lateral or side raise is a basic isolation arm exercise. You do it with dumbbells or machines at the gym. The arms hold dumbbells at the sides and the movement is out to the side while maintaining a slight bend in the elbows to provide support for the shoulder joints. The exercise works and strengthens the shoulder muscles. This description describes the dumbbell lateral raise.

Fi…

How to Do the Machine Calf Raise Exercise

The calf raise can be performed on a calf raise machine, which many gyms have available, or a similar exercise can be performed with either your body weight or with dumbbells or a barbell for extra resistance. Raising onto the toes under resistance makes the calf muscles, including the soleus and gastrocnemius, contract. This description uses the calf raise machine.

Find out more abou…

How to Do the Cable Curl for Biceps

The cable curl is performed standing facing one end of a cable machine with cable fixed at the bottom of the machine and set with an appropriate weight. Feet are flat on the floor with one arm holding a cable handle and the other at the side.

Find out more about weight training terminology and exercise description if you need …

How to Do the Combo Crunch

The combination or combo crunch is performed while lying on the floor. The bent knees are bought up toward the stomach while at the same time the shoulders are lifted from the floor. Both movements emphasize the abdominal muscles.

If you need more guidance on weight training please refer to the …

Improve Your Balance with Bosu Trainer Exercises
The Bosu trainer and similar platform balance devices are designed as unstable surfaces to provide a stability challenge to muscles for rehabilitation purposes or to enhance balance in older and infirm people.

How to Do the Concentration Curl

The dumbbell concentration curl is performed sitting on a bench, feet flat on the floor with one arm holding a dumbbell while firmly supported against the inside of the thigh on the same side. The dummbell curl is performed using this support to concentrate tension in the biceps muscle for a better workout.

If you need more guidance on weight training please refer to the …

How to Do the Fitball Crunch

The fitball crunch is performed sitting on a fitness ball, feet flat on the floor. The torso is moved backward so that the ball slides slightly forward under the control of your legs and the muscles of the abdomen and hips. This exercise works the flat abdominal muscles of the stomach,(transversus abdominis) and the side abdominal muscles (obliques). It is one of the most effective abdominal e…

How to Do the Lat Pulldown

The lat pulldown exercise is performed at a workstation with adjustable resistance, usually plates. While sitting with your upper thighs restrained under a thigh pad, you pull a hanging bar down toward chin level and then release for one repetition. The exercise works the back muscles, especially the latissimus dorsi or "lats," the muscle just under the armpits and spreading across and down th…

How to Do the Captain's Chair Hanging Leg Raise
The Captain's Chair or hanging leg raise station is a workout station used in many gyms. The two chair arms support your bodyweight while you raise the legs. The exercise targets the abdominal muscles, the rectus abdominis, as well as the hip extensors, the iliopsoas, and the external obliques, muscles that run down the sides of the abdomen. A more difficult hanging leg raise can be done while ha…

Doing the Triceps Extension "Skullcrusher"
Extending the arms by flexing and extending the elbow joint in a rearward or overhead motion while holding dumbbells or barbells or a weighted cable is called "triceps extension." The version in this description is the "skullcrusher" or overhead triceps extension while lying on a flat bench using a single dumbbell. It often gets the name skullcrusher because some exercisers perform it incorrectly…

Doing the Front Raise With Dumbbells

The front raise weight training exercise starts with dumbbells at the thighs. Either one or two dumbbells are raised in front of the body. You can do this exercise one arm at a time, alternating arms, or with both arms at the same time. The exercise targets the front and middle part of the shoulder muscles (deltoids) as well as the upper chest muscles (pectorals).

If you need more guida…

How to Do the Bench Press Exercise
The bench press is a standard powerlifting exercise in which you lie flat on an exercise bench and lift a barbell above your chest until arms are fully extended. The exercise can be done with dumbbells or with a Smith machine and with varying degrees of incline of the bench.

How to Do the Pull Up and Chin Up Exercises
While most exercises in the weight trainer's toolkit involve lifting or moving external weights, some exercises involve lifting or moving your own body weight. Pull ups require that you lift your body up by the arms so that your chin or neck is approximately level with the bar your arms are using to pull you up. You can hold the bar overhand (pull up) or underhand (chin up). Some trainers call bo…

How to Do the Cable Woodchop
The value of this exercise is that it simulates activity that occurs in many sports: swinging a bat or stick or throwing while twisting the torso. Of course, this approximate movement is slightly different in any number of sports such as baseball to golf, tennis, hockey or cricket. But even without a stick, bat or racket, the twisting motion of the abdominals under load is a prominent movement i…

Great Weight Training Exercises for Legs and Buttocks
These exercises will help you keep those calves, thighs and butt strong and toned. In conjunction with an all-around fitness and weight training program, you can expect to lose fat from those parts as well. A full description of each exercise is available when you click through to the exercise description page. You can use dumbbells or barbells for the squat. Barbells work best for the deadlift …

How to Do Dumbbell Exercises
This dumbbell exercise program can be used used at the gym or at home.

How to Do the Dumbbell Concentration Curl
The dumbbell concentration curl is an alternative to the standard dumbbell biceps curl. By stabilizing the arm on the thigh, a slightly different emphasis is placed on the biceps and lower arm muscles.

How to Do the Dumbbell Front Raise
The dumbbell front raise works the pec muscles of the chest and the shoulder muscles -- the deltoids. You can do it with two hands or one. The exercise described here uses a dumbbell held in each hand.

How to Do the Dumbbell Triceps Extension
The dumbbell triceps extension works the triceps muscle at the back of the upper arm. You can do it with two hands or one. The exercise described here uses a dumbbell held in two hands.

How to Do the Dumbbell Shoulder Squat
The dumbbell shoulder squat is an alternative to the dumbbell squat with weights hanging at the sides. This requires you to balance the dumbbells on the shoulders with a hammer grip.

How to Do the Dumbbell Lunge
The dumbbell lunge, a weighted step forward with alternate legs, is a good exercise for the muscles of the butt and thighs. It works the hips and the associated muscle groups.

How to Do the Dumbbell Bent Over Row
How to do the dumbbell bent over row. This exercise can be performed with dumbbells or a barbell. The exercise works the shoulders (deltoids) and the upper back muscles.

How to Do the Dumbbell Arm Curl
How to do the dumbbell arm curl. Guidelines and instruction on how to perform the arm curl weight training exercise with dumbbells.

How to Do the Dumbbell Overhead Press
How to Do the Dumbbell Overhead Press. The overhead press can be performed with dumbbells or barbell. This exercise features the dumbbell overhead press. The dumbbell overhead press can be done sitting on a bench or chair or standing.

Ten Top Exercises Starting Out with Weight Training
The following exercises provide a nice full-body experience for anyone new to weight training -- or for more experienced exercisers wanting a simple yet thorough program on which to build further. A full-body session means training all or most parts of the main large muscle systems of the body: the shoulders, arms, back, chest, legs, buttocks and abdominals.

How to Do the Squat
The squat takes many forms including with dumbbells, barbells, bar and plates, a Smith machine, or even without equipment at all using your own body weight.

How to Do the Chest Press
The chest press is a versatile exercise that can be performed with barbells, dumbbells, bench, bar and plates or even with resistance bands. It develops mainly the pectoral muscles of the chest.

How to Do the Deadlift
The deadlift is one of the 'big three' training lifts along with the squat and bench press. Several advanced variations are possible with alternative leg and grip positions.

How to Do the Leg Press
Two types of leg press machine are in common use: the standard horizontal leg press and the 45 degree leg press. This description uses the standard seated leg press machine.

How to Do the Overhead Press
A description of the overhead press exercise with photos, starting and finishing position and check points.

How to do the Biceps Arm Curl
The biceps arm curl with dumbbells, describing technique and check points for success. Photo illustration of the dumbbell arm curl.

How to Do the Triceps Pushdown
Images and description of the triceps pushdown exercise including check points for proper execution.

How to Do the Seated Cable Row
The seated cable row, describing technique and check points for success. Photo illustrations included.

How to Do the Lat Pulldown
A description of the lat pulldown exercise with photos, starting and finishing position and check points.

How to Do the Crunch
The crunch, describing technique and check points for success. Photo illustrations included.

Strength Training with Bands and Tubes
Stretch bands and tubes are useful complementary training aids.

Ten Barbell Exercises You Can't Do Without
Ten barbell exercises that you can use to build a great body.

How to Do Back Extensions on the Exercise Ball
The exercise ball or fitball is useful for a variety of strengthening exercises. The back extension exercise helps to stretch and stabilize back muscles.

How to Do the Kneeling Cable Pullover
The kneeling cable pullover requires that you kneel while pulling a weighted cable from back to front over your head.

How to Do the Legs and Arms Dumbbell Combo
Combining leg and arm dumbbell training in one exercise not only saves time, but increases energy expenditure and targets upper and body shaping at the same time.

How to Do the Angled Leg Press
The angled leg press is a version of the standard leg press, except the seated angle is tilted away from the horizontal, usually 45 degrees. One possible advantage for more serious trainers is that you can push more weight on the angled leg press. Various muscle groups are worked depending on the position of the feet - quadriceps (bottom of plate), hamstrings and butt (top of plate), and adductors (wide spread on plate).

How to Do the Kettlebell Upright Row
The kettlebell row is an alternative upper-body exercise.

The Sumo Deadlift Alternative
The Sumo deadlift is a weight training exercise that emphasis a wide stance.

Power Up: How to Get a Powerful Body with Weight Training
Olympic lifts and their derivatives for power training.

Substituting Intensity for Time in Training
There are limitations to how you can substitute intensity for time elapsed in fitness training.

Weight and Strength Training Exercises from ShapeFit
A superb compendium of exercises with video and images.

Weight Training Exercises Demonstrated in Video
Another great collection of weight training exercises with demonstration video.

Ten Barbell Exercises You Can't Do Without
Use these ten barbell exercises to build strength, power and bulk.

Push and Pull Weight Training

Bridges, Planks, Rollouts and Crunches

Muscle and Strength: Getting the Balance Right for Athletes

Circuit Blaster for Speed and Power
Circuit Training means you are on the move most of the training session. You can build fitness and strength at the same time.

10 Bones You Should Know For Strength Training

Good Posture and How to Get It
Maintaining good posture can minimize skeletal and muscular injury and contribute to good athletic performance.

Supersets and Pyramids for Strength and Muscle
Progress your weight training with supersets and pyramids.

Workout Hub for Strength and Muscle Building
Choose from dozens of strength and resistance training workouts for health, fitness, sports, and fat loss.

Bootcamp 2: Even Tougher Training
Bootcamp 2 is a mixed weights, cardio and high-intensity workout designed for superior fitness.

Weight Training Fads and Fashions
Fads and fashions in weight training come and go like everything else. Mostly, there is nothing much new no matter how it's packaged. Check out the range of programs, some good, some not so much.

Low-Cost Weight Training and Fitness
You don't have to join an expensive gym to engage in useful weight training workouts. With the aid of a few simple pieces of equipment, you can do good training work at home.

How to Do the Squat
The squat is a fundamental weight training exercise used by bodybuilders, weightlifters, powerlifters and athletes. Here's how to do it.

How to Deadlift
The deadlift is often called 'the king of lifts' because it is an exceptional strength and bulk building exercise.

Doing the Bench Press Exercise
Get a solid chest and pecs when you learn to do the bench press exercise.

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