Exercise List By Body Part

This is a great list of exercise movements grouped by body part.

There are a large number of ways to perform these movements. You can use low weight lots of repetitions, high weight with low repetitions, super set, or perform circuit type training. Not only can you adjust the style of training but you can adjust the type of tools used to complete the exercise. Tools include: Dumbbells, cables, bands, body weight or machines. You can perform the exercise using one arm or leg, alternating or even adjust arm positioning.

There are so many ways to train – I use bodybuilding.com Exercise Guides and Workout Database, magazines and YouTube to help me design my workout routines depending on my goals. Right now I am trying to build muscle but in a few months I will adjust my training and lean down while retaining as much muscle. Remember to switch things up every 6 to 8 weeks. Keep your body guessing by adjusting your style of training to fit your goals.

If you are not sure what some of the following exercises are copy and paste the name into the Exercise Guide on bodybuilding.com to find pictures or descriptions.

QUADS

Front Squat
Box Squat
Overhead Barbell Squat
DB Squat
Jump Squat
Pistol
Back Squat with Elevated Heel
Sissy Squat
Hack Squat
Hack Machine Squat
Static Lunges
Walking Lunges
Reverse Lunges
Reverse Lunge off a Box or Step
Jumping Lunges
Bulgarian Split Squat
Wall Sit (with or without weight)
Leg Extension
Side Lunges
Leg Press
Step Ups

HAMSTRINGS/GLUTES

Conventional Deadlift
Sumo Deadlift
Snatch Grip Deadlift
Trap Bar Deadlift
Rack Deadlift
Reverse Band Deadlift
Romanian Deadlift
Romanian Deadlift with Toes Elevated
Lumberjack Squat
Reverse Hyperextension
Glute Ham Raise
Good Morning
Cable One Legged Romanian Deadlift
Lying Leg Curl
Seated Leg Curl
Curl Band
Leg Curl Blast Strap
Leg Press with Feet High
Glute Bridges
Glute Bridge with Curl
Hip Extension on Swiss Ball
One Legged Hip Extension on Swiss Ball

CALVES

Standing Machine Calf Raises
Standing DB Calf Raises
Smith Machine Calf Raises
Donkey Calf Raises
45 degree Machine Calf Raises
Seated Machine Calf Raises
Seated Weight Plate/DB Calf Raises
Leg Press Calf Raises

ABS

Russian Twist
Decline Russian Twist
Med Ball Rotations
Hanging Leg Raises
Decline Leg Raises
Decline Situps
Swiss Ball Situps
Standing Rotations using Cable and Swiss Ball
Med Ball Woodchops
Sprinter Situps
Swiss Ball Knee-ins
Swiss Ball Roll-outs
Ab Wheel Roll Outs
V-ups
Crunches off Edge of Bench
Rope Pulldown Crunches
Weighted Situps
Crunches Roman Chair Situps
Grappler Twists
Plank
Side Plank
Med Ball Slams
Straight Arm Cable Twists
Windmills

LOWER BACK

Back Extensions
Reverse Hyper
Reverse Hyper on Swiss Ball
Supermans
Seated Good Morning
Back Extension on Glute Ham Raise Machine

UPPER BACK

Bent Over BB Row
Reverse Grip Bent Over
T Bar Row
Seated Cable Row
Elbow Flared Seated Cable Row to Neck
Alternating Standing Cable Row
Band Pull Aparts
Grappler Row
Face Pull
Rack Pull (1/2 Deadlift)
1 Arm DB Row
Bent Over Alternating DB Row
Pullups (Neutral Grip, Supinated, Pronated, with a Mini-Band)
Lat Pulldowns
Pullovers
Cable Straight Arm Pulldowns
Kneeling Rope Pulldown
Alternating Kneeling Rope Pulldown
Independent Kneeling Pulldown
Incline DB Row
Incline BB Row
Rear Delt Flye with Cables Reverse Pec Deck

CHEST

DB Bench Press (Incline, Flat, Decline, Swiss Ball, Alternating)
DB Flye (Incline, Flat Decline, Swiss Ball)
1 Arm DB Bench Press (Incline, Flat, Decline, Swiss Ball)
Pushup (Regular, Explosive, Decline, Swiss Ball, Med Ball, 1 Hand on Med Ball)
Cable Crossover (High to Low, Low to High, 1 Arm)
Bench Press (Incline, Flat, Decline, Alternating)
Machine Chest Press

TRICEPS

Floor Press
Close Grip Bench Press
Skullcrushers
Lying DB Extension
Overhead Extension
Dips Bench Dips
Triangle Pushup
Kickback
1 Arm OH Extension
Cable Pressdown (Rope, V-Bar, Independent, Reverse Grip, EZ Bar, 1 Arm, Alternating)

SHOULDERS

BB Military Press
DB Military Press
Smith Machine Press
DB Push Press
BB Push Press
Front Raise (Plate, DB, BB, Med Ball, Cable)
Lateral Raise
1 Arm Lateral Raise
Leaning Lateral Raise
Lateral Raise on Incline Bench
Leaning Lateral Raise with Opposite Side on Incline Bench Pitcher Raise
Raise Palm facing in overhead press
1 Arm Grappler Press
1 Arm Grappler Push Press
Bent Over Rear Lateral Raise
Standing Cable Rear Delt Flye
3 Way Shoulder Raise
Upright Row
Arnold Press
External Rotations (Horizontal, Vertical, Cable, DB, Weight Plate)
Across the Body 1 Arm Rear Delt Cable Flye

BICEPS

EZ Bar Curl
Preacher Curl
Cable Curl
Hammer Curl
DB Curl
Zottman Curl
DB Lying Curl
Concentration Curl
Reverse Grip Curl

By Kat|2023-03-31T21:14:38+00:00September 9th, 2015|Total Body, Workout Programs, Workouts|Comments Off

About the Author: Kat

Kathleen Tesori is a full time employee working for the United States Department of Defense. She is an IFBB Pro, Cover Model and sponsored athlete for Bodybuilding.com. Her desire is to motivate, educate and inspire people in their daily quest for living healthy fit. She likes to make the “balancing act” of working 40 plus hours a week, taking care of family while living healthy fit easier. She lives this “balancing act” every day and is a role model of how planning and structure makes it all come together. Kathleen lives in Salt Lake City, Utah and travels the world.

Kathleen is in the fitness industry to inspire and deliver the message of good health and a dedication to fitness to as…
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Kathleen has been my inspiration for some time. Last year, I began to do research on why my body was changing in every…
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Kat is an AMAZING woman!
You'll quickly see that the first time you meet her! Her beauty is very obvious from the…
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Exercise List By Body Part