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Fitness exercises
Compound exercises and isolation exercises, bodyweight exercises, and barbell exercises, personal favorites and less popular exercises – there is a wide range of training methods available. It would be nearly impossible to list all possible variations. Nonetheless, on this page, you can find around 400 exercises, neatly categorized, with essential information about the targeted muscle groups, proper execution, and common mistakes. Whether you want to work out in the gym, at home, or outdoors, whether your goal is muscle building or fat loss, this is where every athlete will discover suitable options.
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All fitness exercises
This offering presents you with a diverse range of effective exercises specifically tailored to different muscle groups. Whether you're looking for targeted muscle building, definition, or simply a varied workout routine, we showcase the appropriate exercises for you. Get inspired and explore the wide array of options to strengthen your muscles and achieve your fitness goals!
Cable fly from top to bottom
In this variation of Cable Flys, you focus on a movement from top to bottom to primarily strengthen the upper fibers of the chest muscles. The rear shoulder and the rear serratus muscle play a supportive role. The exercise Cable Fly from top to bottom is more geared towards experienced gym-goers who can master a balanced stance and precise execution. Due to the availability of cable towers or cable pulls in most gyms, standing Cable Flys are practically always feasible.
Chest press for the lower chest
The chest press is one of the preferred devices in the gym. Beginners, advanced, and professional athletes all use the chest press. With this fitness equipment, you can train various muscles. In addition to the lower chest muscles and triceps, you can also focus on the upper area of the chest muscles. With the flat chest press or a slightly upward-directed variation, you target the chest with an emphasis on the upper fibers. Since there is a chest press in every gym, athletes can easily try out this exercise and bring variety to their training routine.
Incline bench press on the multi press
Another option for training the lower part of the chest muscles is the incline bench press on the Smith machine. The Smith machine allows for the training of various muscle groups. In incline bench press on the Smith machine, the focus is on the lower chest muscles. Athletes appreciate the fact that the bar locks at the end of the exercise. The safety mechanism of the Smith machine makes this chest exercise suitable for most athletes.
Dumbbell flyes on the incline bench
You perform the fitness exercise Dumbbell Flyes on the Flat Bench on a flat bench. Flyes on the flat bench target the lower fibers of your chest muscles. This is a result of the flat body position. This exercise for building chest muscles is included in many training plans. Beginners, advanced, and professionals equally rely on this exercise. The fitness exercise is particularly suitable for athletes who value a well-defined size of their chest muscles.
Negative push-ups
Negative pull-ups are a chest exercise that is particularly suitable for beginners in strength training. Despite its simple execution, the negative pull-up exercise is highly effective. The focus is on training the lower part of the chest muscles and your triceps. Beginners often find negative pull-ups challenging. However, with a higher grip, negative pull-ups become a very effective variation for home training.
Cable fly from bottom to top
Cable machines or cable towers are available in most gyms. With the Cable Fly from bottom to top, you effectively train your lower chest muscles. The isolation exercise is ideal for all strength athletes who want to bring variety to their training routine with the cable pull. Primarily, you target your major chest muscle in the area of the lower chest bone. Supporting muscles include the entire chest muscle and the deltoid muscle. With a stable stance, neutral grip, and correct breathing, you make full use of the potential of this exercise.
Incline bench press on the chest press
Almost every fitness facility is equipped with a triceps press, providing you with the opportunity to diversify your workout routine. The primary target muscle when using the triceps press is the triceps. Incline bench press with the triceps press is one of the many possible variations. However, your gym should have the appropriate equipment for this. Incline bench press with the triceps press is particularly suitable for beginners, as the machine provides support for the correct execution of the movement. Due to the inclined motion, the focus is mainly on the upper triceps. Additionally, the front shoulder muscles also benefit from the incline bench press with the triceps press.
Forearm curls with the dumbbell
Forearm circles with dumbbells offer various options for forearm training. Holding the dumbbell with the grip facing downward, you move only your wrists to specifically strengthen the forearms. This exercise can be performed while sitting or kneeling.
Forearm curls with the cable and Theraband
Forearm rotations with the cable pulley are an effective option to dynamically train the lower muscles of the arms. The movement comes solely from the wrists as you rotate the cable pulley handle downward and then upward. The cable pulley allows for a particularly gentle forearm workout, as the movement is smoother. Using a flexible Theraband, you can easily incorporate forearm rotations with the Theraband into your home workout, alternating between both sides of your body.
Forearm curls behind the back
With forearm swings behind the back, you can use weights to strengthen the forearms behind your back. This exercise is performed in an upright position. Compared to other variations, you exclusively perform the movement behind your back, adding variety to forearm training.
Reverse forearm curls with the dumbbell
Reverse forearm rotations with dumbbells are a fitness exercise primarily targeting forearm training. The dumbbell allows you to train both forearms simultaneously. A dumbbell bench provides the necessary stability, making it easier to focus on the movement from the wrists.
Reverse forearm curls with the cable and Theraband
A cable pulley in the gym is the ideal training tool for flexible and joint-friendly muscle training. With reverse forearm rotations on the cable pulley, you dynamically train your forearms by rotating the cable handle downward and then stretching it upward using only your wrists. Using the Theraband, you can easily perform reverse forearm rotations with the band at home, strengthening your muscles regardless of location. Secure the cable with your feet on the ground and move the Theraband through your wrists.
Reverse dumbbell forearm curls
The reverse forearm curls with dumbbells are an effective arm exercise that allows you to simultaneously strengthen various muscle groups in your arms. In this position, you kneel in front of the dumbbell bench to train both arms consecutively. The dumbbell bench provides the necessary stability for an optimal execution of the movement.
Dumbbell forearm curls
The forearm curls with dumbbells are a popular fitness exercise for strengthening the forearm and wrist muscles. In this exercise, you primarily train both sides of your body alternately, with the free hand providing the necessary stability. The movement in the classic dumbbell forearm curls is exclusively from the wrist.
Seated finger curls
Finger curls while sitting offer the advantage that you can fully concentrate on the execution of the movement. Sitting provides considerable stability. Additionally, you can rest your elbows on the dumbbell bench, making it easier for beginners to move the barbell exclusively with their fingers.
Finger curls behind your back
With finger curls behind the back, you perform the movement behind your body. Ensure that only the fingers are in motion. Wrists, forearms, and the entire body remain still to specifically strengthen the forearms. Finger curls behind the back can be done with both short and long barbells.
Finger curls with a weight plate
Finger curls with the weight plate allow you to train both sides or just one side, depending on your preferences. Hold the weight plate next to your body. The movement is minimal, so athletes should pay special attention to ensuring that no other muscle groups support the exercise.
Scott curls with dumbbells
Scott curls with dumbbells are a variation of Scott curls, focusing on training the bicep muscles with dumbbells. The execution of this exercise is relatively simple, making it suitable for all fitness enthusiasts looking to diversify their bicep training. Alternative names include preacher curls or Larry Scott curls. Dumbbells offer maximum freedom of movement.
Concentration curls with the Theraband
The focused bicep curls with the Theraband offer you a versatile way to train your bicep muscles. Thanks to the use of the Theraband, you can practically perform this fitness exercise anywhere. The gentle execution of the movement also makes it appealing for beginners.
Preacher curls with the barbell
The Larry Curls with the barbell are an exercise method performed while sitting on the Larry bench. The main focus of this exercise is on the bicep and the arm flexor muscle. The straightforward execution and support from the bench make this variation ideal for both beginners and advanced individuals.
Standing SZ curls
The SZ-Curls standing is a classic in upper-arm training. Primarily, you strengthen the bicep with this exercise. The SZ-bar cleverly protects your wrists. Depending on the grip width, you can emphasize different aspects.
Reverse curls with the barbell
The reverse curls with the barbell are a fitness exercise for arm training. The focus here is primarily on the bicep. Simultaneously, you stimulate the arm flexor and the brachioradialis muscle.
Scott cable curls
With Larry Curls on the cable machine, athletes benefit from great freedom of movement and joint-friendly execution. The flexible cable allows for dynamic movement. Larry Curls on the cable machine are particularly effective for isolated bicep training. The lying position of the upper arms and elbows on the Larry bench prevents automatic incorrect movements.
Theraband biceps curls while standing
The Theraband bicep curls standing are ideal if you want to conveniently do your upper-arm training from home. With the Theraband, you can effectively train your bicep muscles anywhere. At the same time, the flexible band is extremely joint-friendly.
Seated dumbbell biceps curls
During seated dumbbell curls, the focus is on highlighting the bicep muscles. Simultaneously, the brachialis and brachioradialis muscles are also engaged. When you sit on a bench or chair for seated dumbbell curls, the body remains generally stable.
Reverse curls with the SZ bar
Reverse curls with the EZ-bar are a valued exercise for arm training. With reverse curls using the EZ-bar, you work on various arm muscles simultaneously, emphasizing the biceps. Additionally, the EZ-bar helps protect your wrists when gripping it with an overhand grip.
Cable reverse curls
Reverse curls on the cable machine allow you to train different arm muscles at the same time. However, the primary focus of this exercise is on your biceps. Using a straight bar or an EZ-bar on the cable machine allows you to benefit from the flexibility of the cable during the movement.
Reverse curls on the biceps machine
The esteemed reverse curls on the bicep machine are particularly suitable for beginners looking to learn the optimal movement pattern on a machine. Using an overhand grip primarily targets the biceps. Moreover, reverse curls on the bicep machine offer the advantage of involving additional arm muscles in your training.
Seated SZ curls
Seated EZ-bar curls effectively target the muscles of the upper arms. Thanks to the seated position, stability is enhanced during seated EZ-bar curls. Additionally, the EZ-bar is gentler on the wrists compared to the barbell, allowing for a more natural grip and movement. Using different grips in seated EZ-bar curls allows you to emphasize various aspects of the exercise.
Theraband biceps curls while sitting
An exercise for bicep training is seated Theraband bicep curls. Choose a seating position to specifically strengthen the upper arms. The flexible Theraband enables a gentle and dynamic execution of the movement. Simultaneously, seated Theraband bicep curls allow you to fully concentrate on the arm movements.
Exercises for the gym, for at home and completely without equipment
The numerous exercises can naturally be categorized according to the involved muscle groups. However, it's also intriguing to classify them based on the available equipment.
Nonetheless, there are some misconceptions on this matter that we would like to briefly explain. When we refer to "equipment-free exercises," we actually mean exercises that can be performed without any equipment whatsoever. Exercises involving bands, dumbbells, and kettlebells do not fall into this category. Only exercises that require a flat bench have been included in the category of equipment-free exercises.
Since a bench can easily be replaced by a chair in many situations.
It's crucial to note that home training is not necessarily synonymous with equipment-free training. With minimal effort, the home gym can quickly become a place with numerous training possibilities. Even small investments in suitable home gym equipment allow for a variety of home exercises. This may even include the use of a barbell. Perhaps you even have a so-called strength station that enables various exercises. In this case, exercises with a cable pull might even be possible.
Fitness exercises for building muscle and losing weight
You might have pondered at some point which exercises are particularly effective for building muscle and which ones can assist with weight loss. However, such a strict categorization is not necessarily conducive. In fact, one exercise can simultaneously promote muscle growth and contribute to shedding pounds. It's worth noting that cardio exercises, often considered the ideal choice for weight loss, are currently not included in this list. Nevertheless, this isn't an issue, as they have limited impact on muscle growth and are not essential, even in the context of weight loss.
Classical strength exercises can facilitate fat burning, provided that the nutrition is appropriate.
Muscle can be built if the respective exercise provides sufficient stimulus and the nutrition is aligned accordingly. In a diet with a calorie deficit, the same exercise can also contribute to fat reduction due to the increased energy expenditure. Crucial for whether an exercise primarily promotes muscle growth or aids fat burning are factors such as the number of repetitions and the intensity of the workout.
The most popular workout exercises
Despite the wide array of exercises available for various fitness goals, some have emerged as particularly popular. However, preferences vary significantly based on factors such as individual gender and fitness level. Beginners often gravitate towards guided strength-training exercises, like leg presses, crunches, or planks. Gender-specific preferences are evident in the choice of exercises, with men frequently opting for upper body workouts like bench presses and cable rows, while women tend to favor lower body exercises such as squats and lunges. Nevertheless, many athletes have come to recognize the value of holistic full-body training.
In the following, we provide an overview of the most commonly preferred workout exercises.
✅ Lunges
✅ Squats
✅ Crunches
✅ Push-ups
✅ Deadlifts
✅ Sit ups
✅ Shrugs
✅ Hip thrusts
✅ Bench press
✅ Pull-ups
✅ Russian twist
✅ Mountain Climbers
✅ Hyperextensions
✅ Romanian deadlift
✅ Military Press
✅ Barbell rows
✅ Shoulder press
✅ Chest press