Exercise Gallery of Weight Training
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.
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 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.
12 Great Back and Shoulder Exercises for Strength and Conditioning
Get a strong and functional back with these weight training exercises.
10 Great Exercises for Strength and Conditioning the Chest
Get a strong and solid chest with these weight training exercises.
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.
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.
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 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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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.
Different Types of Squats in the Gym
Vary your selection of squat exercises.
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.
The squat exercise and its performance delivery is often controversial. Here's how it pans out.
The squat exercise and controversies. How low, body shape, performance targets.
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
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.
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.
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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.
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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…
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…
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).
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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…
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.
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…
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 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…
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.
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.
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.
How to Do the Crunch
The crunch, describing technique and check points for success. Photo illustrations included.
The Sumo Deadlift Alternative
The Sumo deadlift is a weight training exercise that emphasis a wide stance.