Weight Training Exercise Guides - Photos and Instructions

We have included step by step instructional guides for over 500 different resistance training exercises. This database of exercises covers everything from weight training, strength training, bodyweight, medicine ball, elastic bands, exercise ball and stretching movements. Each instructional page will show you how to properly perform a specific resistance training exercise. We offer detailed photos and exercise advice for each movement to help you get into the best shape of your life!

Abs | Back | Biceps | Butt | Calves | Chest | Forearms | Hamstrings

Lower Back | Middle Back | Neck | Quadriceps | Shoulders | Traps | Triceps

Elastic Bands Exercises | Pilates Exercises | Medicine Ball Exercises

Stretching Exercises | Kettlebell Exercises

Lower Abdominal Exercises:
Bent Knee Ab Hip Raises
Decline Ab Crunches
Reverse Decline Crunches
Exercise Ball Ab Pull Ins
Flat Bench Ab Leg Pull Ins
Flat Bench Ab Leg Raises
Hanging Knees To Chin
Hanging Ab Leg Raises
Hanging Knees To Head
Parallel Bar Ab Raises
Lying Reverse Crunches
Reverse Ab Crunches
Ab Flutter Kicks
Medicine Ball Leg Raises
Inverted Exercise Ball
Weighted Ab Crunches

Middle & Upper Abdominal Exercises:
Abdominal Crunch Machine
Abdominal Cable Crunches
Barbell Abdominal Rollouts
Abdominal Butt Raises
Overhead Abdominal Crunches
Legs On Exercise Ball Abdominal Crunches
Abdominal Crunches
Exercise Ball Abdominal Crunches
Fingers To Toes Abdominal Crunches
Straight Arm Abdominal Crunches
Raised Knee Barbell Crunches
Abdominal Sit Ups
Abdominal Toe Touchers
Abdominal Tuck Crunches
Medicine Ball Crunches on Exercise Ball

Oblique Exercises (Sides - Love Handles):
Flutter Kick Oblique Crunches
Fingers To Heel Oblique Touchers
Barbell Oblique Side Bends
Oblique Crunches
Oblique Decline Crunches
Dumbbell Oblique Side Bends
Hanging Oblique Knee Raises
Elbow To Knee Oblique Crunches
Lying Side Oblique Crunches
Oblique Plate Twists
Oblique Twists
Seated Oblique Barbell Twists
Lying Oblique Leg Raises

Barbell Biceps Exercises:

Barbell Curls
Close Grip Barbell Curls
Reverse Grip Barbell Curls
EZ Bar Curls
EZ Bar Preacher Curls
EZ Bar Concentration Curls
Reverse Grip Plate Curls
EZ Bar Spider Curls
Barbell Curls With Wide Grip

Dumbbell Biceps Exercises:
Alternating Hammer Curls
Alternating Incline Dumbbell Curls
Dumbbell Concentration Curls
Alternating Dumbbell Curls
Two Arm Dumbbell Curls
Hammer Dumbbell Curls
Incline Dumbbell Curls
Incline Angled Dumbbell Curls
Lying Dumbbell Curls
Single Arm Preacher Curls
Preacher Hammer Dumbbell Curls
Seated Dumbbell Curls
Seated Dumbbell Angled Curls
Standing Angled Dumbbell Curls
Single Arm Dumbbell Incline Curls
Two Arm Dumbbell Preacher Curls
Standing Zottman Dumbbell Curls
Zottman Dumbbell Preacher Curls

Cable Biceps Exercises:
Cable Rope Hammer Curls
Cable Preacher Curls
Lying Straight Bar Cable Curls
Lying High Cable Curls
Machine Preacher Curls
Two Arm Cable Curls
Standing Cable Curls
Single Arm Cable Curls
FreeMotion Two Arm Cable Curls

Body Weight Biceps Exercises:
Chin Ups

Lying Butt Bridge
Glute Kickbacks
Leg Lifts
One Legged Cable Kickbacks
Walking Dumbbell Lunges
Single Dumbbell Squats
Smith Machine Stiff Leg Deadlifts
Reverse Dumbbell Lunges
Leg Presses
Exercise Ball Butt Lifts
Dumbbell Bench Step Ups
Smith Machine Squats
Elastic Band Kickbacks
Exercise Ball Butt Raises
Exercise Ball Leg Lifts

Leg Press Machine Calf Press
Rocking Barbell Calf Raises
Seated Calf Raises
Barbell Calf Raises
Hack Machine Calf Raises
Dumbbell Calf Raises
Barbell Seated Calf Raises
Seated Single Leg Calf Raises
Single Leg Calf Raises
Dumbbell Single Leg Calf Raises

Upper Chest Exercises:
Incline Barbell Bench Press
Incline Bench Cable Flyes
Incline Dumbbell Flyes
Incline Supinating Dumbbell Flyes
Incline Bench Dumbbell Press
Hammer Grip Incline Dumbbell Press
Declined Push Ups
Smith Machine Incline Bench Press
Exercise Ball Inclined Pushups

Middle Chest Exercises:
Barbell Bench Press
Barbell Pullovers
Dumbbell Pullovers
Pec Deck Butterflys
Cable Crossovers
Close Grip Barbell Bench Press
Dips
Flat Bench Dumbbell Press
Flat Bench Dumbbell Flyes
Flat Bench Cable Flyes
Isometric Chest Presses
Machine Bench Press
Single Arm Dumbbell Flyes
Narrow Grip Push Ups
Push Ups
Smith Machine Bench Press
Wide Grip Barbell Bench Press
FreeMotion Cable Crossovers
Medicine Ball One Arm Pushups

Lower Chest Exercises:
Decline Barbell Bench Press
Decline Dumbbell Bench Press
Decline Dumbbell Flyes
Exercise Ball Push Ups
Wide Grip Decline Barbell Bench Press

Dumbbell Wrist Flippers
Palms Down Dumbbell Wrist Curls
Palms Up Barbell Wrist Curls
Palms Up Dumbbell Wrist Curls
Reverse Barbell Curls
Reverse Barbell Preacher Curls
Reverse Cable Curls
Seated Dumbbell Palms Down Wrist Curls
Seated Dumbbell Palms Up Wrist Curls
Single Arm Dumbbell Palms Down Wrist Curls
Single Arm Dumbbell Palms Up Wrist Curls
Seated Palm Up Barbell Wrist Curls
Seated Palms Down Barbell Wrist Curls
Seated Low Cable Wrist Curls
Standing Dumbbell Reverse Curls
Standing Plate Fingertip Raises
Barbell Wrist Curls Behind The Back
Two Arm Palms Down Wrist Curls
Two Arm Palms Up Wrist Curls
Wrist Rollers

Barbell Lunges
Dumbbell Lunges
Lying Leg Curls
Barbell Deadlifts
Seated Leg Curls
Smith Machine Stiff Leg Deadlifts
Standing Leg Curls
Barbell Stiff Leg Deadlifts
Exercise Ball Curls
Elastic Band Kickbacks
One Legged Cable Kickbacks
One Leg Lying Curls
One Leg Seated Curls

Reverse Grip Pulldowns
Pullups
Straight Arm Pulldowns
V Bar Pulldowns
V Bar Pullups
Wide Grip Pulldowns
Wide Grip Rear Pulldowns
Wide Grip Pull Ups

Hyperextensions
Smith Machine Stiff Leg Deadlifts
Barbell Stiff Leg Deadlifts
Dumbbell Stiff Leg Deadlifts
Lying Back Presses

Barbell Rows
One Arm Barbell Rows
Two Arm Dumbbell Rows
Two Arm Hammer Dumbbell Rows
Lying T Bar Rows
Incline Bench Dumbbell Rows
Single Arm Dumbbell Rows
Reverse Grip Bent Over Rows
Seated Cable Rows
Smith Machine Rows
T Bar Rows
Machine Rows

Isometric Front To Back
Isometric Side To Side
Face Down Plate Raises
Face Up Place Raises
Seated Towel Raises
Standing Towel Raises
Head Forward Backward
Head Circular Motions
Head Side To Side
Head Shoulder Tilt

Barbell Deadlifts
Barbell Squats
Barbell Hack Squats
Barbell Lunges
Barbell Bench Squats
Barbell Step Ups
Cable Inner Thighs Pulls
Dumbbell Lunges
Dumbbell Rear Lunges
Dumbbell Squats
Dumbbell Bench Squats
Dumbbell Step Ups
Jump Squats
Front Barbell Squats
Front Barbell Bench Squats
Hack Squats
Dumbbell Lateral Raise Squats
Leg Extensions
Leg Presses
Machine Squats
Power Cleans
One Leg Hack Squats
Single Dumbbell Squats
Smith Machine Squats
Thigh Abductors
Thigh Adductors
Wide Barbell Squats
Dumbbell Side Lunges
One Leg Extensions
One Leg Presses
One Leg Machine Squats

Front Deltoid Exercises
Two Arm Dumbbell Raises Over Head
One Arm Front Cable Raises
One Arm Front Deltoid Dumbbell Raises
Incline Two Arm Deltoid Dumbbell Raises
Front Deltoid Plate Raises
Two Arm Front Deltoid Dumbbell Raises
Smith Machine Front Deltoid Presses
Front Barbell Deltoid Raises
Medicine Ball Front Deltoid Raises

Middle Deltoid Exercises
Twisting Dumbbell Presses
Machine Deltoid Military Presses
Incline One Arm Deltoid Lateral Raises
One Arm Side Deltoid Laterals
Seated Barbell Deltoid Military Presses
Seated Dumbbell Deltoid Presses
Seated Side Lateral Deltoid Raises
Alternating Dumbbell Deltoid Presses
Dumbbell Deltoid Lateral Raises
Two Arm Dumbbell Deltoid Upright Rows
Standing Low Cable Deltoid Raises
Standing Deltoid Military Presses
Standing One Arm Dumbbell Presses
Standing Two Arm Dumbbell Presses
Upright Barbell Deltoid Rows
FreeMotion Overhead Cable Presses

Rear Deltoid Exercises
Bent Over Cable Rear Deltoid Raises
One Arm Lying Rear Deltoid Raises
Lying External Rotations
Seated Cable Rear Lateral Raises
Lying Rear Deltoid Raises
Reverse Incline Dumbbell Flyes
Bent Over Rear Deltoid Raises
Smith Machine Behind The Head Deltoid Presses
Standing Barbell Deltoid Presses Behind Head

Barbell Shrugs
Barbells Shrugs Behind The Back
Cable Shrugs
Dumbbell Shrugs
Low Cable Rows To Neck
Smith Machine Shrugs
Smith Machine Upright Rows
Dumbbell Upright Rows
Barbell Upright Rows
Cable Upright Rows

Bench Dips
Cable Lying Extensions
Cable Single Arm Extensions
Cable Rope Overhead Extensions
Close Grip Bench Presses
Decline Dumbbell Extensions
Decline EZ Bar Extensions
Dips
Incline Barbell Extensions
Kneeling Cable Concentration Extensions
Kneeling Cable Extensions
Low Cable Extensions
Lying Barbell Extension Behind Head
Lying Barbell Press To Chin
Lying Dumbbell Extensions
Lying Presses
Lying Supinating Dumbbell Extensions
Single Arm Pronated Dumbbell Extensions
Single Arm Supinating Dumbbell Extensions
Pushups Hands Close
Reverse Grip Pushdowns
Reverse Bench Presses
Seated Single Arm Dumbbell Extensions
Seated Two Arm Dumbbell Extensions
Seated Overhead Barbell Extensions
Seated Dumbbell Extensions
Smith Machine Close Grip Bench Presses
Standing Single Arm Dumbbell Extensions
Standing Two Arm Dumbbell Extensions
Dumbbell Extensions
Low Cable Single Arm Extensions
Single Arm Dumbbell Extensions
Overhead Barbell Extensions
Towel Extensions
Two Arm Lying Dumbbell Extensions
Dumbbell Kickbacks
Straight Bar Pushdowns
Rope Pushdowns
V Bar Pushdowns
Machine Hammer Extensions

Medicine Ball Exercises:

ABDOMINALS (ABS):

• Ab Crunches
  
• Leg Crunches
  
• Twist Crunches
  
• Lying Torso Twists
  
• Ball Rotation
  
• Standing Oblique Twists
  
• Floor Crunches
  
• Long Arm Oblique Twists
  
• Standing One Legged Twists
  
• Medicine Ball Leg Raises

BICEPS

• Biceps Curls

CHEST

• One Arm Pushups
  
• Chest Pass

SHOULDERS

• Front Delt Raises

TRICEPS

• Overhead Triceps Extensions

LEGS

• Front Reach
  
• Side Reach
  
• Walking Lunges
  
• One Legged Squat
  
• Squats
  
• Overhead Lunges
  
• Wall Squats

OTHER EXERCISES

• Figure 8s
• Giant Zeros
• One Legged Cross Body Chops
• Overhead Chops
• Shot Put
• Shuttle Pass Sprints
• Side Throws
• Squat Throws
• Two Handed Hammer Throws
• Wall Throws

Portable Elastic Bands Exercises:

BACK:

• Standing Back Rows
• Standing Back Rows Using A Door
• Bent Over Rows

BICEPS

• One Arm Biceps Curl
• Two Arm Biceps Curls
• Elevated Biceps Curls

CHEST

• Standing Chest Press
• Chest Flys Using A Door
• Chest Press Using A Door

SHOULDERS

• Front Deltoid Raises
  
• One Arm Deltoid Raises
  
• One Arm Military Press
  
• Bent Over Rear Deltoid Raises
  
• Standing Rear Deltoids
  
• Two Arm Deltoid Raises
  
• Military Press
  
• Upright Deltoid Rows
• Bent Over Rear Deltoid Flys

ROTATOR CUFF

• Rotator Cuff External Rotations
• Rotator Cuff Elevated Rotations
• Rotator Cuff Internal Rotations

TRICEPS

• Bent Over Kickbacks
• Standing Kickbacks
• Triceps Extensions
• Overhead Triceps Extensions
• One Arm Triceps Kickbacks

BUTT/GLUTES

• Glute Kickbacks

HIPS/THIGHS

• Outer Thigh Raises
• Squats With Hands Out
• Squats With Hands In
• Lunges

Exercise Ball Exercises:

ABDOMINALS (ABS):

• Ab Crunches With Ball
  
• Ab Leg Raises
  
• Oblique Crunches
  
• Oblique Side Crunches
  
• Exercise Ball Abdominal Pull Ins
  
• Inverted Exercise Ball Leg Pull Ins
  
• Legs On Exercise Ball Ab Crunches
  
• Exercise Ball Abdominal Crunches
  
• Medicine Ball Crunches on Exercise Ball

BACK:

• Hyperextensions
• Seated Rows With Elastic Bands

BICEPS

• One Arm Bicep Curls
  
• Preacher Curls
  
• Two Arm Bicep Curls
  
• One Arm Curls With Elastic Bands
  
• Two Arm Curls With Elastic Bands

CHEST

• Exercise Ball Inclined Pushups
  
• Exercise Ball Push Ups
  
• Isometric Chest Presses
  
• Barbell Chest Press
  
• Chest Press With Elastic Bands

SHOULDERS

• Barbell Press Behind Head
  
• One Arm Dumbbell Press
  
• Two Arm Dumbbell Press
  
• Barbell Front Press
  
• Lying Rear Delt Raises
  
• One Arm Front Delt Raises
  
• One Arm Lateral Raises
  
• Two Arm Front Delt Raises
  
• Two Arm Lateral Raises
  
• One Arm Side Raises w/ Bands
  
• Two Arm Delt Raises w/ Bands
  
• Seated Rear Delt Flyes w/ Bands
  
• Shoulder Press With Elastic Bands

TRICEPS

• Dumbbell Triceps Extensions

BUTT

• Exercise Ball Butt Raises
  
• Exercise Ball Leg Lifts
  
• Exercise Ball Butt Lifts
  
• Leg & Arm Extension
  
• Butt Extensions
  
• Butt Raises

LEGS

• Squats
• Hamstring Curls

Core Training Exercises:

ABDOMINALS (ABS):

• Russian Twists
  
• Scissor Cross
  
• Side Bridge Crunch
  
• Elevated Leg Curl Up
  
• Squirm Crunch
  
• Starfish Crunch

BRIDGING

• 3-Point Dynamic Bridge
  
• Bird Dog Extension
  
• Dynamic Side Bridge
  
• 2 Point Side Bridge
  
• Prone Bridge
  
• Prone 2-Point Bridge
  
• Face Up Supine Bridge
  
• Leg Up Supine Bridge
  
• 2 Leg Supine Elevated Bridge
  
• 1 Leg Supine Elevated Bridge
  
• T-Stabilization Lockout
  
• T-Stabilization Lockout Hyperextension

MEDICINE BALL - CORE MOVEMENTS

• Giant Zeros
  
• Overhead Chops
  
• Two Handed Hammer Throw
  
• Figure 8’s
  
• Side Throws
  
• One Legged Cross Body Chops
  
• Shuttle Pass Sprints
  
• Wall Throws
  
• Shot Put

Bodyweight Exercises:

ABDOMINALS (LOWER ABS):

• Bent Knee Abdominal Hip Raises
  
• Decline Abdominal Crunches
  
• Reverse Decline Crunches
  
• Flat Bench Abdominal Leg Pull Ins
  
• Flat Bench Abdominal Leg Raises
  
• Hanging Knees To Chin Raises
  
• Parallel Bar Abdominal Knee Raises
  
• Lying Reverse Abdominal Crunches
  
• Reverse Abdominal Crunches
  
• Abdominal Flutter Kicks

ABDOMINALS (MIDDLE ABS):

• Abdominal Butt Raises
  
• Overhead Abdominal Crunches
  
• Abdominal Crunches
  
• Fingers To Toes Abdominal Crunches
  
• Straight Arm Abdominal Crunches
  
• Abdominal Sit Ups
  
• Abdominal Toe Touchers
  
• Abdominal Tuck Crunches

ABDOMINALS (OBLIQUES/SIDES):

• Flutter Kick Oblique Crunches
  
• Fingers To Heel Oblique Touchers
  
• Oblique Crunches
  
• Oblique Decline Crunches
  
• Hanging Oblique Knee Raises
  
• Elbow To Knee Oblique Crunches
  
• Lying Side Oblique Crunches
  
• Oblique Twists
  
• Lying Oblique Leg Raises

BACK:

• Pullups
  
• V Bar Pullups
  
• Wide Grip Pull Ups
  
• Hyperextensions
  
• Lying Back Presses

BICEPS

• Chin Ups

CHEST

• Pushups
• Dips
• Declined Push Ups

NECK

• Head Forward Backward
  
• Head Shoulder Tilt
  
• Head Side To Side
  
• Isometric Front And Back
  
• Isometric Sides

TRICEPS

• Bench Dips
• Narrow Grip Push Ups

BUTT

• Lying Butt Bridge
• Glute Kickbacks

CALVES

• Single Leg Calf Raises

HAMSTRINGS

• Leg Lifts

QUADS

• Jump Squats
• Squats

Stretching Exercises:

ABDOMINALS (ABS):

• Abdominal Stretch
  
• Abs Active
  
• Abs Passive

BACK:

• Back Active
  
• Back Passive
  
• Cat Stretch
  
• Lower Back Twist
  
• Spinal Twist
  
• Standing Cat Stretch
  
• Lower Back Stretch

BICEPS

• Kneeling Biceps Stretch

CHEST

• Behind Back Chest Stretch
• T Stretch

FOREARMS

• Palms Up Forearm Stretch

NECK

• Neck Circle Rolls

SHOULDERS

• Cross Body Stretch
• Kneeling Reach
• Rear Body Reach

TORSO

• Seated Torso Reach
  
• Seated Trunk Twist
  
• Standing Torso Reach

TRICEPS

• Triceps Stretch

CALVES

• Calf Stretch
  
• Hands Down Calf Stretch
  
• Standing Calf Stretch

GROIN/INNER THIGHS

• V Stretch
  
• Seated Inner Thigh
  
• Standing Inner Thigh

HAMSTRINGS

• Hamstring Grab
  
• Hamstrings Passive
  
• Seated Spread Eagle
  
• Seated Hurdler Stretch
  
• Standing Hamstring
  
• Lying One-Leg Hamstring

HIPS/BUTT

• Prone Hip Stretch
  
• Lying Hip Stretch
  
• Hip Flexor
  
• Hip Stretch
  
• Hip Flexors Active
  
• Glute Stretch

QUADRICEPS

• Prone Quad Stretch
  
• Lying Side Quad Stretch
  
• Standing Quad Stretch