Workout Directory-Calves

Push Up

Push up is one of the most famous strength and chest exercises, it also works you triceps and anterior delts in addition to many other stabilizing muscles in your body.

4/5

Bodyweight Squat

Performing this workout will help you tone up your lower body muscles, such as Quadriceps, Glutes, Calves and Hamstrings muscles, by doing a simple deep knee bend.

4/5

Triceps Push Up

This exercise targets the Triceps (mainly), Chest, Shoulder, and Quads muscles by lying down on the floor and raise body weight up supported on toes and palms.

4/5

Dive-Bomber Knees push up

This exercise targets in first place the Chest muscles in addition to lower back, Shoulder, Triceps and Hamstrings muscles. While forming the regular knee push up position with head down towards the floor and hips up, then dip the body upward and reverse.

4/5

Ab Roller

This exercise targets the Abdominals muscles in addition to Back , Lats, Shoulder, Hips, Thighs, Chest and waist muscles by rolling the Ab-roller forward while lying face down and stretching body from shoulder to knees.

4/5

Dumbbell Alternate Hammer Curl

Hammer curl exercise is one of the best to train your brachioradialis muscle in addition to your biceps and forearms muscles.

4/5

Dumbbell Alternate Biceps Curl

Its great workout that increases the flexibility and strength in your biceps, forearms, shoulders, traps and neck muscles by raising one dumbbell with one of your forearms, it is easy and only requires basic knowledge of how your arms move.

4/5

Dumbbell Lateral Raise

If you're looking to widen your shoulders, then add lateral raises to your workout, it targets shoulder's muscles (especially middle deltoid) and traps, and strengthens your arms.

4/5

Dumbbell Upright Row

This exercise is for your deltoids, traps and biceps muscles mainly, it is fundamental exercise in your training if you want nicely-shaped shoulders muscles.

4/5

Alternate Dumbbell Front Raise

Effective exercise for building and developing the deltoid muscle (especially the anterior one) and clavicular head of pectoralis major muscle.

3/5

Hyperextension

This exercise targets your Lower Back, Glutes, Hamstrings, Hips and Thighs muscles, while lying face down on an incline bench while raise your upper body until its above parallel to the floor.

4/5

Weighted Hyperextension

This exercise targets your Lower Back, in addition to Glutes, Hamstrings, Hips and Thighs muscles, while lying face down on an hyper-extension bench and raise your upper body until hips and waist are fully extended holding weight plate to chest.

3/5

Parallel Bars Dip

Standard grip of parallel bar dips targets chest and three heads of triceps, in addition to anterior delts and forearms muscles. A reversed grip (palms to the out side, thumbs to the back) puts more emphasis on the long head of the tri. this is considered an advanced level exercise.

4/5

Seated Dumbbell Shoulder Press

An exercise that targets deltoid muscles especially the middle one, in addition to traps, serratus anterior and triceps group. Can be performed while sitting or standing.

5/5

Vertical Straight Leg Raise - Parallel Bars

This exercise targets in first place your lower abs in addition to Hips, Glutes muscles, Thighs, Quads, and Waist muscles, while lifting body weight off the floor using parallel bars then raising legs straight up until its parallel to the floor.

4/5

Bodyweight Squats with Raising Arms

Using only your body weight in this will help you tone up your lower body muscles, such as Quads, Glutes, Hips, Hamstrings muscles in addition to middle back, Abs and Waist muscles, by raising your hands in front of you and doing a simple deep knee bend.

3/5

Bodyweight Lunges

A great simple exercise for lower body muscles suck as Quadriceps, Calves, Glutes and Hamstrings. It requires a lot of stabilizing abilities as well for the balance while doing it.

4/5

Dumbbell Shoulder Press - Alternative Neutral Grip

An exercise that targets deltoid muscles especially the middle one, in addition to traps, serratus anterior and triceps group. Can be performed while sitting or standing.

5/5

Dumbbell Biceps Lunges

This exercise requires a lot of stabilizing abilities and balance, it’s helpful for stretching your lower body muscles such as Quadriceps, Calves, Glutes and Hamstrings muscles, curling dumbbells up near the chest increases intensity of the exercise ad works your biceps as well.

4/5

Dumbbell Lunges

This exercise require a lot of stabilizing abilities and balance it’s helpful for stretching your lower body muscles such as Quadriceps, Calves, Glutes and Hamstrings muscles, using the dumbbells increases intensity of the exercise.

4/5

Sumo Squat

This squat exercise trains your upper back muscles such as: Traps and Neck, although it focuses on the lower body muscles which include Glutes, Hamstrings, Calves and Quadriceps, using Kettle bell or dumbbell equipment to increase squat intensity.

3/5

Bodyweight Twisted Lunges

A great lunge exercise for lower body muscles such as Quadriceps, Calves, Glutes, Hips, Obliques and Hamstrings. It requires a lot of stabilizing abilities as well for the balance while twisting one of your legs behind the other, using only body weight.

3/5

Dumbbells Twisted Lunges

A great lunge exercise for lower body muscles such as Quadriceps, Calves, Glutes, Hips, Obliques and Hamstrings. It requires a lot of stabilizing abilities as well for the balance while twisting one of your legs behind the other, dumbbells increase the intensity of the exercise.

3/5

Jump Squat

It’s a great workout that attacks fat and burn loads calories. it employs every important muscle in your lower body as well as strengthening the bones. its very suitable to include in High Intensity Interval Training exercise.

5/5

Bodyweight Squat With Calf Rais

Performing this workout will help you build and tone up your lower body muscles, such as Quadriceps, Glutes, Hamstrings and specially Calves muscles, by doing a simple deep knee bend , and raising your heels up while squatting.

3/5

Standing Front Leg Raise - Hip Flexion

This exercise can be used as a way to warm up before a workout, it also increase the strength in a variety of your lower body muscles such as: Quadriceps mainly and gluts, by raising one of your legs in a straight form in front of you.

4/5

Standing Lateral Leg Raise - Hip Abduction

This exercise can be used as a way to warm up before a workout, it also increase the strength in a variety of your lower body muscles such as: quadriceps, inner thighs and gluts, by lifting one of your legs to the side.

5/5

Standing Rear Leg Raise - Hip Extension

This exercise can be used as a way to warm up before a workout, it also increase the strength in a variety of your lower body muscles such as: Glutes and Hamstrings, by lifting one of your legs behind your body.

3/5

Dumbbell Biceps Curl

It's a great workout that increases the flexibility and strength in your biceps, forearms, muscles, by rising the dumbbells up and rotate the forearms until they are horizontal with palms faces the shoulder.

5/5

Dumbbell Hammer Curl

Hammer curl exercise is one of the best to train your brachioradialis muscle in addition to your biceps and forearms muscles.

3/5

Bent-Over Dumbbell Raises

Bent over raise targets shoulders muscles (primarily posterior delts) in addition to trapezius muscle.

5/5

Standing Shoulder Press

An exercise that targets deltoid muscles especially the middle one, in addition to traps, serratus anterior and triceps group. Can be performed while sitting or standing.

3/5

Dumbbell Shoulder Press - Neutral Grip

Amazing exercise that targets deltoid muscles especially the middle one, in addition to traps, serratus anterior and triceps group. Can be performed while sitting or standing.

5/5

Arnold Press

Front dumbbell press (made famous by Arnold Schwarzenegger) is a great exercise that strengthens shoulder and the triceps muscles along with clavicular head of the pectoralis muscle.

4/5

Barbell Deadlift

This exercise works mainly your lower back, Glutes, Hamstrings muscles and Traps, in addition to forearms and calves, by picking up the bar then lift it down off the floor while knees bent like squats.

3/5

Straight Leg Barbell Deadlift

This exercise targets in first place your Hamstrings muscles, in addition to Lats, Traps, lower Back and Glutes muscles; by lifting the barbell of the floor to thighs level while keeping your legs and back straight.

5/5

Seated Dumbbell Curl

It’s a great workout that increases the flexibility and strength in your Biceps, Shoulders and Forearms, by rising the dumbbells up and rotate the forearms until they are horizontal with palms faces the shoulder.

5/5

Seated Triceps Extension - Weight Plate

It’s a great workout that increases the flexibility and strength in your triceps, shoulders and forearms muscles, using a weight plate or dumbbell.

5/5

Barbell Clean and Press

This exercise is really a full body exercise that strengthen the shoulders, it works the shoulder muscles at two different points in the lift, and it also works on many types of body muscles such as: abdominals, calves, glutes, hamstrings, lower and middle back, traps and triceps.

4/5

Dumbbell Kickback

This is an excellent exercise to pump and target the triceps muscles group, posterior shoulders and back muscles.

4/5

Dumbbell One-Arm Triceps Extension

Great exercise that trains your triceps primarily, in addition to shoulders and forearms muscles.

4/5

Underhand Barbell Row

This type of exercises helps in building and training your middle back muscles, in addition to biceps, Triceps, Lats and shoulders muscles, by lifting up the barbell to your waist level with your palms facing up.

2/5

Overhand Barbell Row

This exercise develops back muscles, in addition to biceps, forearms and shoulders, the overhand grip emphasizes the rhomboids and lower trapezius.

4/5

Dumbbell Side Bend

It is one of the easiest exercises that can be performed by beginners; it strengthens your waist muscles, in addition to hips, back, traps and upper shoulders; using the suitable dumbbells on one hand and bends your waist as far as possible, It targets mainly oblique muscles.

4/5

Stick Twist

This exercise focuses on your lower back muscle, in addition to waist and abs muscles; by twisting the stick on the shoulders right and left, it usually performed while standing or it can be performed while sitting on the edge of a bench, it’s suitable for beginners as they can use light weight to perform it.

5/5

Twist Crunches – Legs on Stability Ball

This exercise can provide a great workout that targets your abdominal muscles, in addition to waist and Hips muscles; by rolling each sides of shoulders off the floor while your legs are 90 degrees angle on the ball.

3/5

Dumbbell Upright External Rotation

Great exercise for building and training your shoulders and back (traps) muscles, to perform it you will need dumbbells, one in each hand, and keep your feet flat on the floor as your shoulder width apart.

0/5

Dumbbell External Rotation

One of the exercises for training your posterior deltoid, in addition to some of the shoulder muscles, hold two dumbbells and rotate the arms to the outside while your elbows close to your body with 90 degree angle arms.

0/5

Bent Crunches

This exercise can be helpful for reducing back pain; it targets your abdominal muscles, while lying on the floor and raising your legs up with knees bent and raising your shoulders up.

4/5

Vertical Leg Crunch

This exercise targets your upper abs muscles in addition to Waist, Hips and Quads, while lying on the floor and raising your legs up in a vertical form while raising your shoulders up.

0/5

Dumbbell Bench Press

Exercise for chest (pectoralis major muscle), triceps and shoulders, done on flat bench, whereas incline and decline benches focus more on clavicular and abdominal pectoralis respectively.

3/5

Lying Dumbbell Fly

Great exercise for all pectoralis major muscle and anterior deltoid muscle, this exercise should not be performed with heavy weight to avoid hurting the shoulder joint.

4/5

Incline Dumbbell Press

A great exercise for chest, shoulders and triceps, to perform it you will need two dumbbells and an incline bench, learn how to do it and add it to your chest exercises.

4/5

Incline Dumbbell Fly

Great exercise for upper pectoralis major muscle and anterior deltoid muscle, this exercise should not be performed with heavy weight to avoid hurting the shoulder joint.

4/5

Crunch – Legs on Exercise Ball

This exercise can provide a great workout that concentrate on targeting your abdominal muscles, by rolling your shoulders off the floor while your legs are 90 degrees angle on the ball.

3/5

Rope Skipping - Alternate Legs

This is jumping over a rope swung so that it passes under your feet and over your head, it strengthen the upper and lower body muscles such as Quadriceps, Calves, Hamstrings in addition to abdomen muscles that stabilize the body.

4/5

Rope Skipping

This is jumping over a rope swung so that it passes under your feet and over your head, it usually strengthen the jumper body muscles like Quadriceps, Calves and Hamstrings.

4/5

Alternate Heel Touches

This exercise targets your abdominals and oblique muscles, while seated on the floor with your knees bent and crunch your body to right side , touch the heel then switch back to the other side.

4/5

Double Crunch - Arms behind back

This is excellent work out for lower abdominal, Back, Hips, Thighs, Quads and glutes muscles, as well as for balance, by doing crunches while seated on the floor lifting the shoulder five inches off the floor with legs straight up forming 30 degrees angle with the floor and arms behind back.

5/5

Double Crunch - Arms Front

This is excellent work out for lower abdominal, Back, Hips, Thighs, Quads and glutes muscles, as well as for balance, by doing crunches while seated on the floor lifting the shoulder five inches off the floor with legs straight up forming 30 degrees angle with the floor and arms in front of the body in a straight form.

5/5

Stability Ball Crunches

One of the most common exercises to strengthen your abs it targets the six-pack muscles. By elevating your feet as you lift your upper body .to perform it you will only need an exercise ball.

4/5

Twisting Exercise ball crunches

One of the most common exercises to strengthen your abs it targets the six-pack muscles in addition to your waist muscles. By elevating your feet as you lift your upper body to the right and left sides .to perform it you will only need an exercise ball.

1/5

Twisting Exercise ball crunches with knee raise

One of the most common exercises to strengthen your abs it targets the six-pack muscles in addition to your waist ,Quads and Thighs muscles. By elevating your feet as you lift your upper body to the right and left sides while lifting one of your knees .to perform it you will only need an exercise ball.

4/5

Exercise Ball Pike

This is a multipurpose exercise that target major abs muscles, in addition to shoulders, arms and gluts by rolling the ball toward your body without bending your knees, and raising your hips as high as you can in addition to using your stabilizing capabilities.

4/5

Exercise Ball Plank

This is a multipurpose exercise that targets major muscles groups starting with your abdominals to your forearms and shoulder muscles by forming a straight line when your feet on the ball and elbows on the floor.

5/5

Double Crunch Cross Over

This is excellent work out for lower abdominal Quadriceps and Glutes muscles, as well as for balance, by doing crunches while seated on the floor lifting the shoulder five inches off the floor with legs straight up forming 30 degrees angle with the floor and arms in front of the body in a straight form.

4/5

Double Crunch Cross Over – Arms Behind Back

This is excellent work out for lower abdominals as well as for balance,in addition to Quads, Glutes, Hips and thighs muscles; by doing cross body crunches while seated on the floor lifting the shoulder five inches off the floor with legs straight up forming 30 degrees angle with the floor and arms behind your back.

2/5

Alternate Raised-Leg Crunch

This exercise targets your Abs, Quads, Thighs and glutes muscles, while lying on the floor and raising your legs up with knees bent and raising your shoulders up.

4/5

V - Up

This exercise targets your abdominal, Quads, Hips and Thighs muscles, while lying on the floor and raising your legs and Hands up, while your legs should be straight at about a 35-45˚ angle from the floor and your arms should be parallel to your legs.

0/5

Stability Ball Hip Raises

This exercise targets your abdominal muscles, glutes and hamstrings in addition to your lower back muscles, when forming a straight line from shoulder to knees by pushing your hips up while feet on ball.

5/5

Stability Ball with Single Leg Hip Raise

This exercise can provide a great workout that targets your abdominal muscles, glutes, Quads, Hips, Waist ,Thighs and middle back muscles; when raising up one of your legs when forming a straight line from shoulder to knees and pushing your hips up using a ball and your stabilizing capabilities.

1/5

Basic Crunches

This exercise targets your abdominal and waist muscles, while lying on the floor with your knees bent and raising your shoulders toward your knees.

4/5

Floor Sit-Up

This exercise targets your abdominal, Hips, Quads and thighs muscles, while seated on the floor with your knees bent and raising your upper body toward your knees.

4/5

Twist Floor Sit-Up

This exercise targets your abdominal, oblique and middle back muscles, while seated on the floor with your knees bent and raising your upper body and twist it toward your knees.

4/5

Bottoms Up

This exercise works with your Abs, Thighs, and Glutes muscles, while lying on the floor with your legs straight up then lifting your hips and lower back up until the knees over the chest level.

4/5

Lying Leg Raises

This exercise works with your lower Abs, Waist, Hips and Thighs Muscles while lying on the floor with your hands behind your back and lifting the legs up and down in a straight form.

4/5

Alternate Straight Leg Raises

This exercise works with your lower Abs, Waist, Hips and Thighs Muscles while lying on the floor with your hands behind your back and lifting the legs alternatively up and down in a straight form.

4/5

Sideways Scissor

This exercise targets the lower abdominal, lower back, hips, thighs and quads Muscles, when doing side scissor move with legs forming 30 degrees angle with the floor with flat back and arms straight beside your body.

4/5

V - Crunch

This exercise targets your abdominal and Glutes muscles, while lying on the floor and raising your legs up straight at about a 35-45˚ angle from the floor and your hands behind your head.

4/5

Vertical Sideways Scissor

This exercise targets the lower abdominal, waist, glutes, hips and thighs Muscles, when doing side scissor move with legs straight up forming 90 degrees angle with the floor with flat back and arms straight beside your body.

5/5

Legs Circles - Vertically

This exercise targets the lower abdomens, waist, hips, thighs muscles, when doing big leg circles move when they are straight up forming 90 degrees angle with the floor with flat back and arms straight beside your body.

4/5

Legs Circles - Sideways

This exercise targets the lower abdominal, waist, hips, thighs muscles, when doing small leg circles move when they are straight up forming 30 degrees angle with the floor with flat back and arms straight beside your body.

4/5

Knee Push Up

Push up is one of the most famous strength and chest exercises, it also works you triceps and anterior delts in addition to many other stabilizing muscles in your body. The knees variation is for ease.

4/5

Triceps Knee Push Up

This exercise targets the Triceps (mainly), Chest and Shoulder muscles by lying down on the floor and raise body weight up supported on toes and palms.

4/5

Front Plank

This exercise targets the Abdominals mainly, in addition to Chest, Traps, Back, Hips, Thighs and Quadriceps muscles by lying down on the floor and rising body weight up supported on toes and forearms.

4/5

Side Plank

This exercise targets the Abdominals, Glutes, Quadriceps, Back and Chest muscles by lying side on the floor and rising body weight up supported on foot and forearms.

4/5

Push up Plank

This exercise targets the Abdominals, Chest, Traps, Back, Hips, Thighs and Quadriceps muscles by lying face down on the floor and raise body weight up supported on toes and forearms.

4/5

Decline Bench Sit-Up

This exercise targets your abdominal, Quadriceps and Glutes muscles, while seated on a decline bench with your knees bent and raising your upper body toward your knees.

5/5

Alternate Decline Bench Sit-Up

This exercise targets your abdominal, Waist, Hips, Quads and Thighs muscles, while seated on a decline bench with your knees bent while raise and twist your upper body toward your knees.

4/5

Vertical Leg-Hip Raise - Parallel Bars

This exercise targets in first place Abs muscles in addition to Hips, Thighs and Waist muscles. while lifting body weight off the floor using parallel bars then raising legs by flexing hips and knees until knees reach toward shoulders.

4/5

Dive-Bomber Push Up

This exercise targets in first place the Chest muscles in addition to lower back, Shoulder and Triceps muscles. While forming the regular push up position plus pushing the body forward and upward back and forth.

2/5

Cross-Body Crunch

This exercise targets your abdominal muscles, by doing crunches while placing one of your legs above the other, with hands behind head.

4/5

Neutral-Grip Chin Ups

A great exercise to add strength and shape to your back muscles, it targets lats, biceps, forearms and core muscles and even chest to a small degree.

4/5

Pull Ups

A great exercise to add strength and shape to your back muscles, it targets lats muscle mainly, in addition to forearms, middle back muscles and even chest to a small degree.

4/5

Stability Ball Leg Curl

This exercise can provide a great workout that targets your hamstrings muscles, calves and glutes muscles, using a ball and your stabilizing capabilities while raising hips up of the floor and curling legs with bending knees and extending it.

2/5

Swiss Ball Plank

This exercise can provide a great workout which targets Abdominal muscles in a first place in addition to lower back and core muscles muscles; while stabilizing on an exercise ball using your forearm .

1/5

Stability Ball Side Leg Raises

This exercise targets your lower body muscles including in first place your inner thighs, in addition to glutes and abdomens muscles by lying side on the floor and lifting the ball placed between legs to side while upper body supported on forearms.

5/5

Stability Ball Lying Leg Raises

This exercise works with your lower Abs, Waist, Hips and Thighs Muscles while lying on the floor with your hands behind your back and lifting the legs up and down the (ball placed between legs) in a straight form.

5/5

Bottoms Up Using Stability Ball

This exercise works with your Abs, Thighs, and Glutes muscles, while lying on the floor with your legs straight upو ball between ankles, then lifting your hips and lower back up until the knees over the chest level.

5/5

Bench Step Ups

This exercise works with your Quadriceps in first place, in addition to Calves, Glutes and Hamstrings muscles, while step on the bench with one foot by extending hips and knees.

3/5

Dumbbells Bench Step Ups

This exercise works with your Quadriceps in first place, in addition to Calves, Glutes and Hamstrings muscles, while step on the bench with one foot by extending hips and knees while holding dumbbells to increase exercise intensity.

4/5

Glute Bench Kickback

This exercise works with your Glutes in first place, in addition to Hamstrings, Quads and lower back muscles, by extending one knee back to extend the leg while position yourself on hands and knees on a flat bench.

4/5

Seated Dips

Bench dips exercise works your triceps in first place, in addition to chest and anterior delts and forearms muscles.

4/5

Weighted Seated Dips

Bench dips exercise works your triceps in first place, in addition to chest and anterior delts and forearms muscles. The weight added increases workout intensity.

4/5

Bench Dips

Bench dips exercise works your triceps in first place, in addition to chest and anterior delts and forearms muscles.

4/5

Weighted Bench Dips

Bench dips exercise works your triceps in first place, in addition to chest and anterior delts and forearms muscles. The weight added increases workout intensity.

4/5

Triceps Pushdown - V Bar Attachment

This exercise targets in first place your triceps muscles, in addition to shoulder and forearm muscles; using V-bar puts emphases on the three heads of the triceps.

3/5

Triceps Pushdown

This exercise targets in first place your triceps muscles, in addition to shoulders and Forearm muscles, it is one of the exercises used to isolate the triceps.

5/5

Triceps Pushdown - Rope Attachment

This exercise targets your triceps in addition to deltoids and forearm; the rope handle helps build grip strength, allows more contraction at the end of the exercise when pulling the handles apart, and puts more effort on the lateral head of the tri.

4/5

Biceps Cable Curl

This exercise targets in first place biceps muscles, in addition to forearms and front shoulders. Unlike free weights where the resistance varies during the lift, cable pulley provide uniformed resistance during the movement.

4/5

Biceps Rope-Cable Curl

This exercise targets in first place your Biceps muscles (especially the long head muscle), in addition to Forearms, Shoulders and Traps muscles; by grabbing the low pulley rope cable with shoulder width under hand grip then raise it until forearms are vertical.

3/5

One Arm Biceps Cable Curl

This exercise targets in first place biceps muscles, in addition to forearms and front shoulders. Unlike free weights where the resistance varies during the lift, cable pulley provide uniform resistance during the movement.

0/5

Cable Standing Fly

An excellent exercise for the pectoralis major muscles in addition to pectoralis minor. Unlike free weights where the resistance varies during the lift, cable pulley provide uniform and continuous resistance during the movement.

5/5

Overhead Cable Curl

This exercise targets your biceps muscle, in addition to forearms and shoulders. Unlike free weights where the resistance varies during the lift, cable pulley provide uniform resistance during the movement.

0/5

Cable Cross Over

An excellent exercise for the pectoralis major muscles in addition to pectoralis minor. Unlike free weights where the resistance varies during the lift, cable pulley provide uniform and continuous resistance during the movement.

4/5

Cable Rear Lateral Raise

This exercise targets in first place your Shoulder muscles, in addition to Back, Traps, Triceps and Forearms muscles; by grabbing the two opposing high pulley cable to each sides of body with shoulder level then bring them down together in hugging motion.

0/5

Machine Preacher Curl

This exercise is one of the best exercises to target and isolate biceps muscle, in addition to forearms muscles; since it prevent any motion at the shoulders that might help with biceps efforts.

5/5

Leverage Neutral-grip Seated Row

This exercise targets the bulk of your back muscles especially lats muscle, in addition to biceps, forearms, and shoulder (the neutral-grip puts more emphases on the middle and lower traps).

5/5

Leverage Pronated-Grip Seated Row

This exercise targets in first place your back muscles, in addition to biceps, forearms and shoulder; (the pronated grip puts more emphases on the upper and middle traps).

3/5

Leverage Seated High Row

This exercise targets in first place your back muscles (lats), in addition to biceps, forearms, and shoulder.

5/5

Behind The Neck Lat Pulldown

Lats pull down targets the bulk of the back; lateral and lower fibers of lats muscle, middle and center of traps, biceps, rhomboids and brachialis muscles.

5/5

Cable Pull-Down

Lats pull down targets the bulk of the back; upper and central fibers of lats muscle, middle and center of traps, biceps, rhomboids and brachialis muscles.

3/5

Underhand Cable Pull-down

This exercise targets the bulk of the back; lats muscle, teres major, traps, biceps, brachialis and brachioradialis muscles.

3/5

V-Bar Cable Pull-Down

Lats pull down targets the bulk of the back; upper and central fibers of lats muscle, middle and center of traps, biceps, rhomboids muscles. The neutral grip emphasizes brachioradialis into play.

5/5

Wide Neutral Grip Cable Rows

This exercise targets in first place your General Back muscles, in addition to Lats, Biceps, Shoulders and Middle back muscles; by pulling the Bar with wide neutral grip handles close to your chest, the wide grip puts more emphases on the outer traps muscle.

3/5

Neutral Grip Cable Rows

This exercise targets in first place your Back muscles, in addition to Biceps, Forearms, Shoulder, Traps, Lats and Chest muscles; by pulling the V- Bar neutral grip handles close to your chest.

0/5

Lever Lying Leg Curl

This exercise targets in first place your Hamstrings muscles; by pulling the lever pads with legs to the back of thighs while lying face down on a bench.

4/5

Lever Seated Leg Extension

This exercise targets in first place your Quadriceps muscles; by pulling the lever pads with legs up in front of body while sitting on a bench.

1/5

Sled Hack Squat

This exercise targets in first place your Quadriceps muscles, in addition to Calves, Glutes and Hamstrings muscles; by lowering the sled back of machine down until your knees forms a 90 degrees angle between thighs and calves.

5/5

Sled 45° Leg Press

This exercise targets in first place your Quadriceps muscles, in addition to Calves, Glutes and Hamstrings muscles; by pushing the leg press machine up until the legs are forming a 90 degrees angle with upper body.

0/5

Sled 45° Leg Press - Narrow Stance

This exercise targets in first place your Quadriceps muscles, in addition to Calves, Glutes and Hamstrings muscles; by pushing the leg press machine with legs are less than shoulder width apart up until they are forming a 90 degrees angle with upper body.

5/5

Machine Pull Ups

A great exercise to add strength and shape to your back muscles, it targets lats primarily, in addition to biceps, forearms and middle back muscles.

0/5

Machine Parallel Bars Dip

Standard grip of parallel bar dips targets chest and three heads of triceps, in addition to anterior delts and forearms muscles. A reversed grip (palms to the out side, thumbs to the back) puts more emphasis on the long head of the tri.

0/5

Machine Chin Ups - Neutral Grip

A great exercise to add strength and shape to your back muscles, it targets lats, biceps, forearms and core muscles and even chest to a small degree.

0/5

Lever Chest Press

This exercise targets in first place your Chest muscles, in addition to Shoulder and Triceps Muscles; by grabbing the two opposing handles until elbows almost behind back.

4/5

Lever Shoulder Press - Neutral Grip

This exercise targets in first place your Shoulder muscles, in addition to Chest, Traps and Triceps Muscles; by grabbing the two opposing handles with palms facing each other and push handles up until arms are fully extended.

0/5

Lever Shoulder Press - Pronated Wide Grip

This exercise targets in first place your Shoulder muscles, in addition to Chest, Traps and Triceps Muscles; by grabbing the two opposing handles with overhand grip and push handles up until arms are fully extended overhead.

4/5

Seated Barbell Front Press

This exercise uses middle and anterior deltoid muscles mainly, in addition to triceps, traps, serratus and clavicular head of pectoralis muscle.

4/5

Seated Behind-the-Neck Press

This exercise uses middle and posterior deltoid muscles mainly, in addition to triceps, traps and serratus anterior muscles.

4/5

Smith Machine Squat - Wide stance

This exercise targets your lower body muscles; in first place your Quadriceps muscle in addition to Calves, Glutes, Hamstrings and lower back muscles; by lifting the bar and slowly lower the body by doing a simple deep knee bend as if you were sitting back into a chair with feet wide.

4/5

Smith Machine Squat

This exercise targets your lower body muscles; in first place your Quadriceps muscle in addition to Calves, Glutes, Hamstrings and lower back muscles; by lifting the bar and slowly lower the body by doing a simple deep knee bend as if you were sitting back into a chair.

4/5

Smith Machine Front Squat

This exercise targets your lower body muscles; in first place your Quadriceps muscle in addition to Calves, Glutes, Hamstrings, Shoulders, Chest and Traps muscles; by lifting the bar on chest level and slowly lower the body by doing a simple deep knee bend as if you were sitting back into a chair.

2/5

T-Bar Bent Over Row - Wide Grip

This exercise targets in first place your General back muscles in addition to Traps, Lats (especially outer section due to the wide grip), Shoulders, Chest, Forearms and Biceps muscles; by lifting the handles of the T-Bar with a wide grip to the body level with a simple knee and back bend.

0/5

T-Bar Bent Over Row - Close Grip

This exercise targets in first place your General back muscles in addition to Traps, Lats (especially inner section due to the close grip), Shoulders, Chest, Forearms and Biceps muscles; by lifting the handles of the T-Bar with a close grip to the body level with a simple knee and back bend.

3/5

Barbell Incline Bench Press

This exercise is used to focus on the chest muscle (particularly its clavicular head) in addition to anterior delt and triceps muscles.

3/5

Barbell Bench Press - Wide Grip

Horizontal bench press targets the whole pectoralis muscle plus others, the wide grip isolates the lateral part of the muscle and minimizes triceps involvement.

4/5

Dumbbell Pullover

This exercise develops wide group of muscles including long head of the triceps, chest, and upper back muscles.

3/5

One Arm Dumbbell Rows

This exercise increases strength in the lats, shoulder, biceps in addition to trapezius and rhomboids.

3/5

Weight Plate Front Raise

Effective exercise for building and developing the deltoid muscle (especially the anterior one) and clavicular head of pectoralis major muscle.

4/5

Standing Dumbbell Kickback

This is an excellent exercise to pump and target the triceps muscles group, posterior shoulders and back muscles.

3/5

One Arm Dumbbell lateral Raise

If you're looking to widen your shoulders, then add lateral raises to your workout, it targets shoulder's muscles (especially middle deltoid) and traps, and strengthens your arms.

3/5

Barbell Wrist Curl

This exercise is one of the very rare exercises that target specifically your wrists and forearm muscles, that's why adding it to your workout is good to have integrated arms strength.

5/5

Dumbbell Concentration Curl

This isolation exercise enables you to control range of motion and speed -by resting the upper arm against the thigh- to mainly target your biceps and brachialis muscles.

4/5

Romanian Deadlift

This exercise targets in first place your Hamstrings muscles, in addition to Lats, Traps, lower Back and Glutes muscles; by lifting the barbell of the floor to thighs level while keeping your back straightو, with only slight bent of knees.

4/5

Jumping Jack

Performing this workout will help you tone up your body, and trains your Calves muscles in first place in addition to Quads, Glutes, Hamstrings, Shoulders and Chest muscles, by jumping up in the air while raising arms and separating legs to sides.

5/5

EZ Bar Lying Triceps Extension

This is a triceps-targeting exercise, it also works chest, delts and forearms muscles.

5/5

Bent Arm Barbell Pullover

This exercise increases the strength of the lats, triceps, shoulders and chest muscles; add it to your exercises if you wanted nicely shaped back muscles.

4/5

Machine Lateral Raise

This is an excellent shoulder exercise for beginners since it spare them worrying about positioning and form. It targets deltoid muscles (middle one mainly).

5/5

Seated Dumbbell Fly

Great exercise for the upper chest specifically, in addition to shoulders and upper back muscles, to perform it you will need two dumbbells and keep your back straight on the seat.

2/5

Rope Pulls with Knees Bent

This exercise targets in first place your Lats muscles, in addition to triceps, shoulders and traps muscles; by bending knees and grabbing the pulley rope cable and pulling it down with knees bent and body away from the cable machine little bit.

5/5

Barbell Bench Press - Close Grip

Horizontal bench press targets triceps muscle and the whole pectoralis muscle plus others, the close grip isolates the central part of the chest muscle.

4/5

Barbell Decline Bench Press

This exercise is used to focus on the chest muscle (particularly the abdominal head) in addition to anterior delt and triceps muscles.

3/5

Barbell Upright Row

This exercise is for your deltoids, traps and biceps muscles mainly, it is fundamental exercise in your training if you want nicely-shaped shoulders muscles.

4/5

Treadmill Walk

This exercise targets in first place your Quads muscles in addition to Calves, Glutes and Hamstrings muscles; by walking on a Treadmill machine.

4/5

Treadmill Run

This exercise targets in first place your Quads muscles in addition to Calves, Glutes and Hamstrings muscles; by Running on a Treadmill machine.

4/5

Cycle Ergometer

An excellent Cardio exercise targets in first place your Quads muscles in addition to Calves, Glutes and Hamstrings muscles; by Cycling on the bicycle machine. recommended for fat burning workouts and can be added to any workout program

3/5

Elliptical Cross Trainer

This exercise targets in first place your Quads muscles in addition to Calves, Glutes, Hamstrings, Biceps, Forearms, Shoulders, Traps and Lats muscles; an excellent cardio exercise using cross machine.