Weight lifting exercises of all types and forms will be discussed in detail here. I'll explain the best exercises and go over all of their substitutions for use with the WLC weight lifting workouts.
Please take your time learning proper form and technique for ANY exercise you plan on using in one of your weight lifting workout programs.
The most important thing you can do for each exercise once you have learned proper form and technique is to focus on getting stronger each and every workout. You should always try to increase the weight even if by a small amount OR try to do an additional rep with the same weight.
Always focus on making progress. If you don't make progress for a single workout, don't worry about it and come back stronger the next workout. All of the weight lifting workouts here at WLC are intelligently designed to HELP YOU get stronger each workout.
Consider all of the weight lifting exercises you find here on this page to be your WORKOUT ARSENAL in which you'll use to build muscle, power, and strength within your body.
The 7 Core Weight Lifting Exercises
7 Core Weight Lifting Exercises. You will find that 7 exercises form the basis of every weight lifting workout program you'll find here at WLC. (1) Squat, (2) Deadlift, (3) Bench Press, (4) Row, (5) Overhead Press, (6) Chin Up, (7) Dip are those 7 core weightlifting exercises.
– Squat. The squat is said to be the KING of all exercises and that might very well be true. I personally consider the squat and deadlift to be on equal ground as some versions of the deadlift will rival some versions of the squat. If you aren't doing squats of any type, you must have a very good reason as you'll be missing out on spectacular results.
– Deadlift. The deadlift works better for some people than squats. If you want a full body exercise that is sure to work all muscle groups throughout your body, the deadlift should be your exercise of choice. There are all types of deadlifts, but the trap bar deadlift is the version I recommend to most people. You'll probably be able to lift more weight with the trap bar deadlift than any other exercise.
– Bench Press. The bench press does not need an introduction as it's probably the most popular weight lifting exercise in existence. Most people have no idea how to do this exercise properly.
– Row. The row is an amazing full body exercise that targets the overall back muscles very well. There are many different versions of the row but the bent over barbell row uses the most musculature throughout the body.
– Overhead Press. I absolutely love the overhead press exercise. It just feels good to stand up tall and straight with your chest out as lift really heavy weight over your head. The overhead press can be argued as the best overall upper body exercise.
– Chin Up. The chin up is an exercise that may be very difficult for many people who are new to weight lifting. I can guarantee, though, that you will get much better at chin ups and will even be able to add weight around your waist in the future.
– Dip. The dip is another amazing upper body exercise. Sometimes the dip is referred to as the upper body squat, and you'll see why. It really works the chest, shoulders, and triceps along with the back and arms.
Core Weight Lifting Exercise Substitutions
Substitutions for the 7 Core Weight Lifting Exercises. You shouldn't always repeat the same exact exercises for years at a time. It's great to do different variations as strength and functionality is improved.
Squat Exercise Substitutions. There are a large number of weight lifting exercises that can be substituted for the squat if needed. This is very useful and gives you no excuse to not be doing squats. Yes, squats are tough but the tough exercises are the one that work the best.
– Low Bar Squat. The low bar squat is the recommended option for squats, especially for beginners. This version should be the focus for most people. The only drawback is a barbell, weight plates, and a power rack is required to do this version safely.
– High Bar Squat. The high bar squat is the Olympic weight lifting version of the squat. I also love this version of the squat, and I personally do better with this version than the low bar squat.
– Zercher Squat. If you need to increase core strength, the Zercher squat is an awesome version of the squat. This one is also great if you have limited equipment as you can actually get the bar into place without a power rack or squat rack.
– Hip Belt Squat. The hip belt squat is great alternate version of the barbell squat. The hip belt will take all pressure off your lower back which can really help in the design of a weight lifting program. The lower back is sometimes easy to overtrain so the hip belt squat can help you get around that.
– Barbell Hack Squat. This is probably my all time favorite version of the squat and really hits the entire legs very hard. I can always feel it very well in the quadriceps which are sometimes a little harder to target in some versions of the squat.
– Bulgarian Squat. If you need to improve imbalances in strength or musculature between your left and right legs, this is a good version of the squat to do so. This squat movement also provides a great stretch for the opposite leg when doing each rep.
– Sumo Squat. The sumo squat gets your feet out wide and really targets different areas of your legs. If you work on this version of the squat, you can get really strong and maybe even lift the most amount of weight with this version of the squat.
– Wide Stance Squat. Changing the width of your squat stance will help you target different areas of your legs. A wide stance squat along with other stances should be utilized often to increase strength throughout your lower body.
– Narrow Stance Squat. A narrow stance squat can really help you target the quadriceps more than other versions of the squat. Sometimes the outer quad can be focused on with narrow stance versions of the squat.
– Front Squat. The front squat relocates the weight to the front of your body instead of the back. This requires a more upright stance throughout the movement. I am a big fan of different versions of the squat and this is a very good one.
– Forward Lunge. Forward lunges allow you to work one leg at a time and allow you to use some explosiveness when you go back to the starting position.
– Reverse Lunge. Reverse lunges provide you with yet another option to replace squats. Lunges are a great exercise because you can put a barbell on your back or hold weight at your sides. Holding the weight can help increase your grip strength.
– Goblet Squat. A goblet squat allows you to hold weight between your legs and squat. This means it might be tough to really push yourself once you get stronger as it will be difficult to hold a heavy enough weight to stress your legs.
– Jefferson Squat. This version of the squat really places the weight in a much different position than normal and forces you to use different muscles. This is a great version of the squat for that reason alone.
– Pistol Squat. A 1-legged squat is very difficult for many people and requires much coordination and practice. You have to develop strength in different areas that you've probably never used before. Practice makes perfect.
– Box Squat. A box squat is a version of the squat that takes some practice to get right. You need to know what you're doing before trying this version. This version of the squat can really help you get strong on the squat by exercising specific muscle groups.
– Manta Ray Squat. The manta ray is a piece of equipment you place on your upper back. This moves the weight of the barbell in a different location than normal, which allows you to stress your body differently while squatting.
– Step Up. The step up is great for people who may have knee issues. It's an overall awesome exercise because it makes you move your body through space. You can add heavy weight with a barbell or dumbbells and use different box heights for the exercise.
– Leg Press. I am not a big fan of machines, but if you have no other option the leg press will work. Again, use this as a last resort.
– Machine Hack Squat. I do not recommend a machine hack squat but have included it here just in case. If you feel anything weird during this exercise, don't do it as certain machines can lock you into a specific plane of motion and cause injury either immediately or over time.
– Safety Bar Squat. The safety bar puts the location of the weight in a different area so the movement will be much different than a normal squat. This will help build strength in different areas of your body.
– Cossack Squat. Chains can be used with the Cossack squat to add weight. This is a very good version of the squat and awesome for people who have knee issues. Slowly adding weight over time will help improve knee health.
Deadlift Exercise Substitutions. The deadlift doesn't have quite as many exercise alternates as the squat, but there are plenty to keep things interesting for you.
– Barbell Deadlift. This is the most popular version of the deadlift and one that will make you very strong all over. Start with this version if you have a barbell and weight plate. No need for a power rack for this exercise.
– Trap Bar Deadlift. This is my personal favorite version of the deadlift as it minimizes stress on your lower back and adds more of the legs to the movement. You can usually lift heavier weight than any other exercise with this version of the deadlift.
– Rack Deadlift. You can set the height of the barbell to different levels in your power rack and do deadlifts. Since these are partial versions of the deadlift, you can really focus in on different areas of the deadlift movement and get very strong in that range of movement.
– One Arm Deadlift. This version can be very fun due to the explosive nature of the movement if desired. Give this one a shot. You can work each side of your body independently with this version, but it's sometimes tough to find a weight heavy enough to really stress your body.
– Snatch. If you want to develop more power, the snatch is an exercise you're going to want to use for a while. A great exercise overall and very good for your body.
– Stiff Legged Deadlift. If you need to focus more on your hamstrings, glutes, and entire posterior chain muscle groups, the stiff legged deadlift is an exercise you'll want to choose as a replacement for the deadlift in your weight lifting program.
– Romanian Deadlift. The Romanian Deadlift is great for your posterior chain and really works the hamstrings well. If you need to work on the posterior chain, this version of the deadlift is a great choice.
– Pull Thru. A cable system is required for the pull thru exercise. I personally love the pull thru because it's more of an explosive exercise that adds power. Great exercise substitution for the deadlift and less stressful overall so it can be strategically used in your weight lifting workout program.
– Good Morning. The posterior chain as well as the lower back is targeted in this exercise. This exercise is sometimes used as an assistance exercise to improve your squat strength. You can get extremely strong on the Good Morning and this can really decrease your chance of lower back injury throughout life.
– Back Extension. If you need to improve lower back strength due to a weakness, the back extension is a good option.
– Sumo Deadlift. If you take a much wider stance when doing the deadlift, you have the sumo deadlift. This stresses muscles much differently than the normal version of the deadlift.
BENCH PRESS ALTERNATIVES
Bench Press Exercise Substitutions. Different angles and different grips make up most of the bench press alternate exercises. The push up is another very good substitution for the bench press and can be better if you find a safe way to increase resistance.
– Decline Bench Press. Placing a bench at less than horizontal will give you a decline position. This decreases the angle between your trunk and your arms when bench pressing. You will be able to lift heavier weights in this position once you begin to gain strength.
– Flat Bench Press. This is the most popular version of the bench press. You'll see always see more people doing the bench press in the gym than any other exercise. Some people will only do this exercise and that leads to huge muscle imbalances.
– Incline Bench Press. You can place the bench at different angles to get more of an incline angle. This increases the angle between your trunk and your arms when bench pressing and brings more of the front deltoids or shoulders into play. You will usually be weaker on this exercise as the angle increases.
– Wide Grip Bench Press. If you want to decrease the range of motion and work the inner chest more, the wide grip bench press allows you to do this. Be careful to not stress the shoulders too much by increasing your grip too wide. Start out with lighter weights and increase slowly.
– Close Grip Bench Press. Bringing your grip closer together will stress the triceps more. You might choose this exercise as a substitution if you really want to work on the triceps more.
– Reverse Grip Bench Press. This is one of my favorite versions of the bench press as this allows you to really target the triceps with a wider grip.
– Parallel Grip Bench Press. By using dumbbells or a special barbell like the triceps or hammer curl bar, you can have a parallel grip which keeps your arms closer to your sides while bench pressing. This gives a completely different feel to the exercise.
– Push Ups. Push ups of all styles and variations can be used as a substitution for the bench press. Push ups require you to move your body weight through space which makes it a special exercise.
Row Exercise Substitutions. For some reason, many people have issues with doing bent over barbell rows. If you work hard on this exercise, the rewards are great. Don't give up on this exercise. Usually, the toughest exercises give the greatest results. Here are some alternates, though, in case you need them.
– Power Cleans. If you're looking to increase your power, power cleans are a great substitute for rows. Power cleans are one of the best overall weight lifting exercises in existence so you can feel great about choosing this exercise.
– Pendlay Rows. One of my favorite versions of the row and one that takes some practice and some added flexibility. Each rep starts on the floor.
– Bent Over Rows. Bent over rows is where I would like you to start. You should learn proper form and technique with this version of the row as soon as possible.
– One Arm Rows. If you want to take more stress off the lower back, this version of the row really targets the back and arms. You can use very heavy weights on this exercise, and you don't have to be extremely strict. Use your legs on this exercise as well.
– Inverted Rows. Inverted rows are an amazing exercise because you are moving your body through space. If you can find a way to add weight safely to this exercise, this might be the best option available.
– Seated Rows. A cable system is required for this exercise. I recommend this exercise because of the amazing stretch you can get in your back at the bottom portion of each rep.
– Lying Rows. I'm not a huge fan of lying rows because they take the lower body out of the movement and attempt to isolate your back. This can be a good thing if this is what your body needs.
– Face Pulls. A great exercise for the health of your shoulders and for building the rear deltoids and upper back. Highly recommended exercise to cycle through at times.
OVERHEAD PRESS ALTERNATIVES
Overhead Press Exercise Substitutions. The overhead press just may be the best upper body exercise or at least the best show of upper body strength. You need to really work hard on the overhead press exercises given below.
– Standing Overhead Press. This is the recommended starting exercise for the overhead press. Work on getting really strong on this one and then start cycling through other exercises.
– Seated Overhead Press. I'm not a huge fan of exercises that don't use your body as a full unit. The seated overhead press takes your lower body out of the exercise but this can be useful if needed.
– Parallel Grip Overhead Press. Using dumbbells will allow you to have a parallel grip which gives the exercise a much different feel. You might actually be able to lift heavier weights with this grip which is always beneficial.
– Push Press. I am a big fan of exercises that really push your limits. The push press allows you to use your lower body just as you would in a real life situation to press the biggest amount of weight possible over your head.
– One Arm Overhead Press. The one arm overhead press is one of my personal favorite exercises and one you don't see very many people using in commercial gyms. You can really lift heavy weights with this exercise and use your entire body to help press the weight.
– High Incline Bench Press. A very steep angle on your bench can really move the target of the bench press from the chest to the shoulders. Try this if you have a weak chest as this can work both your shoulders and upper chest very well.
CHIN UP ALTERNATIVES
Chin Up Exercise Substitutions. The chin up is an amazing upper body exercise and one that must be a normal part of your weight lifting workouts. Pulling yourself up vertically is something everyone should be able to do. With WLC, you will be able to get very strong on this exercise.
– Various Grip Chin Ups. Changing the type of grip you are using on the chin up exercise is a great way to stress different muscle groups. Doing so allows you to get much stronger overall as each muscle learns to work better and becomes more functional.
– Various Width Chin Ups. The width of your grip on chin ups changes the stress you are placing on different muscle groups. It's a great idea to change your grip width very often.
– Rack Chin Ups. This chin up exercise is a highly recommended version that allows a very good stretch in the bottom position and allows you to safely add weight. You should include this exercise in your workout rotation as a great substitute for chin ups.
– Kipping Chin Ups. This exercise allows you to use momentum and power to perform more reps. You won't do this exercise slow. It's a great alternative to chin ups and one I recommend.
– Pullovers. Pullovers are an exercise that was very popular in the past but has lost its popularity. This weight lifting exercise can sometimes be a little awkward when using heavy weights. You may need a workout partner to help you out with this one.
– Side to Side Chin Ups. Changing the stress on muscle groups really makes a great exercise. Moving from side to side during each rep of chin ups will really provide a different stimulus for your body.
– One Arm Chin Ups. You might believe that you will never be able to do 1-arm chin ups, but I challenge you today. If you work hard, you will amaze others when you start doing chin ups with a single arm.
– Mixed Grip Chin Ups. Using different grips on each hand while doing pull ups will really add functionality to your strength. In real life situations, you'll never have a perfect bar for a pull up if needed. Mixing grips is highly recommended for pull ups and chin ups.
– Band Assisted Chin Ups. If you're having trouble doing full chin ups, get yourself some resistance bands that are made for chin ups and begin using them. This allows you to get stronger and stronger until you don't need them any more.
– Jump Up Chin Ups. Jumping up to the top of the bar and then lowering yourself under control is another good option to quickly increase your strength on pull ups until you can do a rep on your own. This is the method I used many years ago and it worked well.
– Lat Pull Downs. This is not a favorite of mine at all and one that I would only use as a last option.
– One Arm Pull Downs. One arm pull downs with a cable system is a very good exercise that allows you to get a great stretch. This exercise can be very tough when done properly.
Dip Exercise Substitutions. Dips are one of the 7 core weight lifting exercises here at WLC for a great reason. You will work a huge number of muscle groups with Dips so you get a lot of bang for your buck.
– Parallel Grip Dips. Dips with a parallel grip is the most common version of the dip. You will need some dip bars in order to do this exercise. Make sure you have a good setup that can handle some weight because you will be adding weight around your waist in the future for this exercise.
– Forward Leaning Dip. Leaning forward will put more stress on your chest. If you need to focus more on your chest, the forward leaning dip is good to use in a workout rotation.
– No Lean Dip. Straight up dips meaning your body is vertical are great for your triceps. Your entire upper body is always worked with dips but vertical dips will target more of the triceps area than forward lean dips.
– Bench / Chair Dip. You can always do dips from a bench or a chair if you lack equipment. These are actually a very good exercise that targets the triceps differently. If you can safely add heavy weight to this weight lifting exercise, it's a great alternative to normal dips.
– Push Downs. Push downs can be a good but not great alternative as it's more of an isolation exercise. You can make it more of a full body exercise by getting your entire body into it but be ready for people to tell you that you're cheating. In real life when you're trying to get some work done outdoors, there is no cheating.
Weight Lifting Exercises by Major Muscle Group
Quad Exercises. Squats alone will cover your quadriceps but I wanted to include some other “weaker” options as they can sometimes serve a good purpose.
– Squats. The KING of lower body exercises. The squat doesn't only target the quadriceps but the entire body. If other muscle groups grow too quickly when squatting and your quads do not, you might need another exercise for your quadriceps to balance things out.
– Leg Extension. The leg extension can be used to target only the quadriceps if needed. I don't recommend using only this exercise for your legs unless you have a really good reason. If quads are a weakness for you and other compound weight lifting exercises don't help, the leg extension just might be the exercise for you.
– Lunges. Lunges are an amazing exercise all around and there are so many different versions of them. Great exercise for the quadriceps but also gets your hamstrings and glutes very well too.
– Leg Press. The leg press can work the quads very well but I would rather you choose an exercise that uses free weights.
– Terminal Knee Extension. If you're having knee issues, this exercise can really help you out. A cable system is required for this exercise. You'll really be able to target the quads and strengthen them greatly.
Hamstring Exercises. If your hamstrings are not getting the work they need, you should first try changing your core exercise selection to one of the alternates that work the hamstrings better. For example, choose the sumo deadlift instead of the barbell deadlift.
– Glute Ham Raise. Special equipment is required in this case for full range of motion or a home made setup can work as well. This is a great exercise for the glutes and hamstrings and definitely a good choice if you have a place to do this exercise safely.
– Stiff Legged Deadlifts. A sign of a good weight lifting exercise is one that gives a great stretch under a heavy load. The stiff legged deadlift is a perfect example of this type of exercise.
– Cable Pull Thru. This exercise provides a much different feel. You may feel a little silly when doing this exercise but who cares if you're getting amazing results.
– Leg Curls. Leg curls are more of an isolation exercise that I really don't recommend too much. There are much better exercise options that use your entire body as a unit.
– Good Morning. I am not saying good morning to you. This is an actual exercise and a very good one for the hamstrings. Highly recommended for the hamstrings.
Calf Exercises. The calves are a very strong muscle group with lots of endurance. In order to build the calves, you need to hit them from all angles with a large variety of weightlifting exercises. Full range of motion is a requirement for all of these weight lifting exercises.
– Standing Calf Raise. This calf exercise works the entire calf region from top to bottom and is a must for building your calves and stronger lower legs.
– Donkey Calf Raise. If you want an amazing calf exercise that gives a full stretch under a heavy load, the donkey calf raise is what you want. Find ways to add weight safely and you'll have an exercise that works great.
– Seated Calf Raise. In order to work the soleus calf muscle, you need to have your knees bent and that will target the soleus. Seated calf raises are very important for this reason.
– Squat Raise. This is an unknown calf exercise and maybe the best of all. Squat raises will work the entire lower leg very well. If you haven't used this calf exercise before, you're missing out.
– Reverse Calf Raise. In order to build a better set of lower legs, you need to work the tibialis anterior muscle which engulfs the front part of your lower leg. This muscle makes up a huge part of your lower leg and most people never target this muscle.
Back Exercises. The back is a huge muscle group that needs to be worked with a large variety of weight lifting exercises. Horizontal rowing and vertical pulling works the back very well as you'll find with these back exercises.
– Rows. The best overall back exercises that build both back width and back depth are rows. A rowing exercise must be included in your weight lifting program.
– Pull Ups. Pull ups or chin ups are a must for every weight lifting workout program. You will find that I always include some form of pull ups in every weight lifting program you'll find here at WLC.
– Deadlifts. If you want to be strong and powerful, the deadlift is a requirement. Picking up heavy things is very important in life and the deadlift trains you for these difficult tasks in life.
– Pullovers. A great stretch is provided under heavy weights when you do pullovers. Getting a good stretch under a weighted load builds muscle easily and is one of the best ways to know you've got a great exercise.
– Pulldowns. Not a huge fan of some forms of pulldowns. The 1-arm pull down is actually a great exercise due to the constant tension from the cable system and the quality of the stretch you get when this weight lifting exercise is done properly.
Chest Exercises. The chest is a very popular muscle group for both men and women, but especially for men. The bench press, as you know, is a very popular exercise and one that works well for the chest. There are many other weight lifting exercises that work the chest well besides the bench press.
– Bench Press. The most well known weight lifting exercise known throughout this planet. A good chest exercise and good overall upper body exercise.
– Push Ups Probably a much better overall exercise than the bench press since your body is moving through space. One issue is wrist stress and another is safely adding weight incrementally.
– Dips. This is an amazing upper body exercise and one that I like better than the bench press or push ups. You can add weight around your waist with the help of a hip belt to make this exercise even tougher.
Shoulder Exercises. The shoulders can be worked with a good variety of different weight lifting exercises such as the overhead press, side laterals, and rear laterals. The shoulders are a very complex muscle group.
– Overhead Press. Best overall shoulder exercise by far as this works all 3 muscles of the shoulder very well when done properly. Learning how to do this exercise properly will skyrocket your strength on this exercise and your shoulders will explode.
– Lateral Raises. I personally really like side lateral raises when not done strictly. Rear lateral raises are also a great exercise for the rear deltoids when done properly.
Triceps Exercises. The triceps make up approximately 2/3 of the upper arm, and that fact is one most people never learn. Curls are always done to build bigger arms but those only focus on the biceps. The triceps are where muscular arms are made.
– Dips. You really can't beat dips when you're trying to build the triceps. You'll get so much more overload with this exercise than any triceps isolation exercise.
– Bench Press. The bench press can be modified to put more stress on the triceps. Close grip, reverse grip, wide grip, narrow grips. All types of modifications can be made to target your triceps.
– Push Downs. This is more of a isolation exercise but a pretty good one at that. I don't recommend being extremely strict on this exercise. You'll find that I like exercises to be more functional so if you want to use the rest of your body to help you do this exercise, have at it.
– Kick Backs. Kickbacks are actually a good triceps exercise when you get a little swinging motion to help overload the triceps. Again, I am not a big fan of extremely strict form on isolation exercises like this.
– Push Ups. You can modify this exercise by placing your hands closer together and keeping your elbows tight to your body. This will place much more emphasis on your triceps. Other modifications can be made as well.
Biceps Exercises. Curls, curls, and more curls make up most of the biceps exercises. Did you know, though, that pull ups with palms facing you can be a much better exercise for the biceps?
– Curls. There are many different versions of curls to target the biceps. There are actually a huge number of different curls you can use.
– Pull Ups. All versions of chin ups and pull ups will work the biceps very well and overload them quite nicely. Some modifications can be made that will place even more emphasis on the biceps.
Forearm Exercises. The forearms are an extremely important muscle group and one that is constantly in view. A nice set of forearms will give you a great grip. A good handshake is very important, but please don't break someone's hand when doing so.
– Curls. Different versions of curls will really place emphasis on the entire forearm region. There are some curl exercises that can use very heavy weights and these will not only work the biceps but also the forearms.
– Wrist Curls. Wrist curls are definitely an isolation exercise for the forearms and many different type of wrist curls can be done. From behind the back barbell wrist curls to seated reverse wrist curls, there are tons of different exercises here.
– Holding Weight. Holding heavy weights can be great for your forearms and can really teach you how to take some good pain during weight lifting when your forearms are burning and screaming at you to stop.
– Grippers. Your forearms were made to help you grip things and carry things. Increasing your grip strength through the use of grippers can really build muscle and strength in your forearms.
Ab Exercises. The abs are are not a very popular muscle group. Just kidding. I didn't want to leave out the abs as I know you will be interested. The abs may be one of the most over worked muscle groups in existence. Compound weight lifting exercises work the abs and core very well.
– Crunches. There are a huge number of different crunches you do for your abdominal muscles. I will go over a large number of them here.
– Ab Roller. The ab roller is one of the few pieces of ab equipment you'll see on TV that I actually recommend. This is a great full body exercise that works the abs very well.
– Leg Raises. Raising your legs from a vertical or horizontal position works your abs very well and something you should work on improving. Your abs will benefit greatly.
– Knee Raises. Raising your knees from a hanging vertical position is another great way to work your abs and gives a different feel than leg raises.
Trapezius Exercises. The trapezius muscle is the huge diamond shaped muscle in the middle to upper back and surrounds your neck. If you want to target the traps more due to a weakness in the muscle group, you'll want to see these trap exercises.
– Deadlifts. You will work your traps very hard when doing any form of deadlifts. If deadlifts aren't doing it for you, see shrugs as this will definitely hit them hard for you.
– Shrugs. There are many different forms of shrugs that can be done to improve your trapezius muscle. The traps are a huge muscle group and one that should not be forgotten if you have a weakness there and deadlifts just aren't helping.
Additional Information on Weight Lifting Exercises
Additional Information on Weight Lifting Exercises. I will continue to provide as much information to you on weight lifting exercises as possible. You need to learn and study as much as you can so you know how to fix certain issues, design your own weight lifting program, and much more.
– Knee Strengthening Exercises. If you have issues with your knees as I have from a young age, you should work on strengthening the muscles around your knees. I'll show you how to do this in detail.
– Best Butt Exercises. Some people might be looking to get a better butt. I've written a page on the best exercises for developing the glutes.
– My Favorite Weight Lifting Exercises. My favorite exercises change from time to time. But I want to share a few exercises with you that always seem to stay up there near the top for me.
– Strength Standards for Weight Lifting Exercises. How strong should you be on the best exercises? Find out here.
– The Best Muscle Building Exercises. Find out what makes the best muscle building exercises. Once you know this, you'll know what exercises you should be doing.
– Weight Lifting Exercise Videos. Videos of the exercises used in our fat loss program here at Weight Lifting Complete.
– Upper Back Exercises. Building a wider upper back makes your waist appear smaller and give you the X-factor appearance. These upper back exercises will help you to do just that.
– List of Quad Exercises. Here's a good list of quad exercises and my personal experience with each of these exercises.
– Compound Weight Lifting. The best exercises are ones that use a large number of major muscle groups. Lifting very heavy weight requires all the muscles throughout the body.
– Calf Exercises. Here's a detailed list of the best calf exercises and how to do each one with pictures. This will be very helpful if you're working on your calves.
– Bicep Exercises. First you should work on using big compound exercises like pull ups to build your arms. Then you can move onto bicep isolation exercises if needed. You may not even need specific bicep exercises.
– Hamstring Exercises. Here's 6 of the best hamstring exercises you can do. Don't forget to work the biceps muscle of your legs. They can be very powerful and a completely awesome muscle group.
– Chest Exercises. The best weight lifting exercises for the chest are ANY exercise that works the chest and uses heavy resistance. There are only a couple so find out here.
– Best Exercises. Here's one of the best exercises for EACH of the major muscle groups. Exercise videos are included.
– Ab Exercises. If you truly need to work on your midsection muscles, here are 3 of the best exercises you can do to build the abs other than the big compound exercises.