Weight Lifting Exercises Listed By Muscle Group

Weight Lifting Exercises

Weight Lifting Exercises by Muscle Group

Chest	Shoulders
Barbell Bench Press Barbell Decline Bench Press Barbell Incline Bench Press Chest Dip Dumbbell Fly Standing Cable Fly Dumbbell Incline Bench Press	Arnold Press Barbell Military Press Dumbbell Military Press Dumbbell Lateral Raise Dumbbell Lateral Raise Variation Dumbbell Front Raise Barbell Clean and Press Barbell Upright Row

Biceps	Triceps
Standing Barbell Curl Dumbbell Concentration Curl Incline Hammer Curl Preacher Curl Bicep 21's Curl Pull Up	Lying Dumbbell Triceps Extension Standing Triceps Extension Triceps Cable-Rope Pushdown Barbell Bench Press Close Grip Bench Press Chest Dip

Back	Abs/Obliques
Pull Up One Arm Dumbbell Row Standing Cable Row Dumbbell Shoulder Shrug Back Extension Barbell Clean and Press Old School T-Bar Row	Incline Sit-Up Incline Crunch Incline Torso Twist Vertical Leg Raise Dumbbell Side Bend Dumbbell Torso Twist Medicine Ball Lunge and Twist

Thighs	Calves
Barbell Squat Incline leg Press Barbell Clean and Press Medicine Ball Lunge and Twist	Smith Machine Calf Raise Barbell Squat Incline leg Press

Forearms	Butt
Barbell Reverse Curl Hammer Curl Incline Hammer Curl Crossover Hammer Curl	Incline leg Press Barbell Squat Medicine Ball Lunge and Twist

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Using the weight lifting exercises

When using the list of weight lifting exercises, start with the basics for each muscle group. Whether it is a weight lifting exercise using free weights such as a barbell or dumbbells, a body weight exercise like pull-ups or sit-ups, or some type of machine workout such as cables or sled, it is a good idea to start off as simple as possible. Learn the fundamentals of correct posture and form, then use them every time.

The well balanced approach to muscle building

Your initial weight lifting exercises should be centered around building a strong foundation that will support future plans. You will want to design your workouts so that the various muscle groups are strengthened evenly. The individual muscles and muscle groups are dependent on each other for support. If your muscular system is not strengthened using a graduated and balanced method, progress will be slow and injuries more likely.

Building the big muscles

Keep in mind that by building the big muscles you will be also be working out the smaller muscle groups. For example, if you are performing the barbell bench press to strengthen your chest you are also developing the triceps and shoulder muscles. If you are doing an upright or bent over row for your back muscles the biceps will be getting a substantial workout.

Using variety in your weight lifting exercises

Once you have developed a strong and balanced foundation it can be beneficial to make changes to your workout routine. There are various reasons you might want to alter your plan. Usually it is because your body has adapted to your present routine, resulting in slowed progress, or there are weak points that a specific exercise will correct. Plus, we all have our favorite muscle groups to strengthen. Of course, injury or illness often requires adaptation.

Remember, any changes or advances should be a continuation of your present workout routine. Trying new weight lifting exercises or adding variations to your present workouts is fine if you integrate them into your ongoing routine.

Always use sound judgement when performing any weight lifting exercise. Learn the correct form and use it. Listen to your body and do only what you are comfortable with. Start slowly and build a strong, well rounded foundation. Use your brain and not your ego when you are lifting weights. The veteran lifters will respect you more for using good form and the right amount of weight for your present stage of developement.

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