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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!
Good mornings with the Theraband
An alternative approach to the classic LH version is the Good Mornings with the Theraband. This exercise is particularly well-suited for home training to engage the gluteus maximus and the erector spinae. The feet secure the Theraband in a straight and hip-width stance. By holding the ends of the Theraband at the neck, athletes achieve higher intensity when bending the upper body forward.
Good mornings with the barbell
An effective method, especially to strengthen the erector spinae and the gluteus maximus, is performing Good Mornings with the barbell. Often, these exercises are part of the training for the buttocks and legs. Proper execution is crucial in this exercise, as incorrect form can lead to serious back injuries.
Shrugs with the Theraband
Shrugs with Therabands provide an optimal way to strengthen the neck muscles at home. The execution of the movement is relatively straightforward, with a focus on the upper muscle fibers of the trapezius. Thanks to the elastic Theraband, the training load can be moderately controlled.
Shrugs at the multi-press
The Smith Machine is a versatile piece of equipment in the gym. Shrugs on the Smith Machine allow for targeted training of the upper trapezius area. The guide rail makes the execution of the movement easier for beginners. Compared to free weight training, you receive support in the training movement, minimizing the risk of serious errors. Such mistakes could lead to injuries and reduce the effectiveness of the training.
Shrugs on the cable pull
A cable tower is a standard feature in every gym. If you want to strengthen your neck muscles, especially the upper fibers of the trapezius, the variant of Shrugs on the cable machine is recommended. Shrugs on the cable machine provide maximum flexibility and are simultaneously gentle on the joints. The training effects and execution align with the other Shrugs variations.
Shrugs on the shrug device
Occasionally, there is a Shrug machine in the gym, allowing you to perform Shrugs in a guided movement. Beginners often prefer using machines instead of diving directly into free weight training. The guided movement provides support but comes with less flexibility.
Shrugs with the barbell
To achieve a prominent bull neck, you can opt for shoulder shrugs with the barbell. This variation with the barbell restricts your mobility and flexibility during execution, with the sole focus on the barbell. A popular exercise for strengthening the upper trapezius muscle is barbell shrugs or shoulder lifting with the barbell. The effects of this training are comparable to shoulder shrugs using dumbbells, even though the latter dominate in the gym.
Shrugs with dumbbells
Shoulder shrugs with dumbbells are known for the classic lifting of the shoulders. With this exercise, you can specifically target the upper portion of the trapezius muscle to develop a strong neck. However, there are also critics who emphasize the drawbacks of this training exercise. The execution of the movement is relatively simple, allowing both beginners and advanced individuals to incorporate shoulder shrugs with dumbbells. The only prerequisite is to avoid mistakes and feel comfortable with the exercise.
Upright barbell row
Upright rowing with the barbell is a common variation of rowing training that strengthens your shoulders and back. This form of rowing is considered a classic among upright rowing variations. The fundamental exercise is excellent for strengthening the trapezius muscle, with a focus on the upper fibers of the trapezius muscle. Consequently, the exercise is optimal for developing a robust neck. Correct execution quickly shapes your upper back. Beginners can easily perform this variation of the exercise, but it is important to ensure that the weights are not too heavy and that the back remains straight.
Upright rowing with the SZ bar
Every gym has an EZ-Bar. With close upright rowing using the EZ-Bar, you benefit from wrist protection. Compared to the execution with the barbell, the movement is more natural. The focus is on training the trapezius muscle, while shoulders and others are strengthened secondarily.
Upright rowing with the Theraband
The Theraband is popular for home training. With upright rowing using Therabands, you can integrate an alternative exercise into your daily routine to strengthen the upper fibers of your trapezius muscle. In essence, you strengthen your entire upper back, with a focus on the neck. Training with the flexible Theraband reduces the risk of injury, provided you follow some tips for body position and execution.
Upright cable rows
Upright rowing on the cable machine is another way to target your trapezius. Since this rowing posture poses some challenges, beginners should start with an alternative exercise. However, the cable machine is known for its joint-friendly effects. The flexible cable gives you a lot of room to train your upper back. Alternatively, you can perform this exercise unilaterally, using the second hand to support the movement. This primarily strengthens the upper muscle fibers and achieves a well-trained neck.
Upright row with dumbbells
In contrast to performing upright rows with a barbell, executing upright rows with dumbbells allows for increased flexibility. Using two dumbbells, you perform essentially the same movement, targeting your shoulder muscles and the upper part of the trapezius. Consequently, this exercise is ideal for athletes intentionally training their neck muscles.
The heightened flexibility introduces greater difficulty. Beginners should only attempt upright rows with dumbbells if they feel confident in flawlessly executing the movement. Otherwise, alternative equipment such as devices and barbells may offer better exercise options. However, one-arm upright rows with dumbbells are also a viable choice.
T-bar rowing on the machine
Various T-bar rowing variations are at your disposal for training. Instead of using a barbell, you can perform the fitness exercise T-bar rowing on a specific machine. This approach provides support from the machine, requiring less focus on body posture and movement execution. T-bar rowing on the machine is designed to specifically strengthen your latissimus. Depending on the machine type, various grip techniques can be employed.
Barbell row with underhand grip
Barbell rowing with an underhand grip exclusively targets your latissimus using a barbell. With the underhand grip, you execute the movement with elbows closer to your body, resulting in a concentrated strain on your latissimus. Simultaneously, you also engage your biceps with this underhand grip variation. However, the barbell restricts flexibility, making flawless execution more challenging. Therefore, advanced athletes may prefer barbell rowing with an underhand grip.
Barbell row with overhand grip
Barbell rowing with an overhand grip is an effective method for training your back and shoulder muscles, focusing on the latissimus. With the overhand grip, you grasp the barbell above the bar, providing a stronger stimulus in the shoulder and neck area. This variation additionally targets the latissimus. Achieving quick training results requires performing the exercise without excessive momentum and in the correct posture.
Classic barbell T-bar row
The fitness exercise T-bar rowing offers another option for effective latissimus training. All you need is a T-bar and suitable fastening. While this exercise is less common in fitness studios, bodybuilders often prefer the classic T-bar rowing with the barbell. During execution, focus on maintaining a straight back and stable posture. To reduce the risk of lower back injury, a slight arch is required. Beginners are advised to initiate latissimus training with alternative exercises, while the classic T-bar rowing with the barbell introduces variety for advanced athletes.
Wide grip cable rowing
Rowing on the cable machine with a wide grip places a greater emphasis on the upper part of your back. This variation strengthens your trapezius, shoulder muscles, and, indeed, the latissimus. For comfortable latissimus training, attach the lat pulldown bar to the cable and grip it as wide as possible. The primary goal is to broaden your latissimus by stimulating the horizontal muscle fibers.
Lat pulldown with underhand grip
An alternative approach is performing Hammer Grip Pull-Ups. In the fitness exercises with a hammer grip, the focus is specifically on the triceps and simultaneously on the latissimus. You have the option to vary the grip width to alter the orientation of the exercise.
Wide grip lat pulldowns
While in traditional pull-ups, you choose a shoulder-width grip, now you position your hands further apart on the bar. In wide pull-ups, the latissimus is clearly in focus. Pulling the bar to the chest is particularly effective for the muscles in the upper back. At the same time, with a wide grip, you protect your shoulder and elbow joints. Pull-up training with a wide grip is therefore excellent if you want to combine low injury risk with effective muscle building.
Close grip lat pulldowns
An additional variation for your latissimus training is performing pull-ups with a narrower grip. For this, you use the pull-up machine, which is available in virtually every gym. With the narrow grip in pull-ups, you target your latissimus specifically. Beginners can integrate this exercise into their training plan ideally. The grip should be less than shoulder-width.
Pull-ups with undergrip / Chin Ups
Pulling with a lower grip helps you strengthen your latissimus in a targeted manner. The lower grip also engages the triceps. This facilitates the execution of the movement. If traditional pull-ups are still challenging for you, underhand grip pulls are a good alternative. With a firm grip and the support of the triceps, the first pulls become easier. Thus, pulls with a lower grip are a recommended option for beginners.
Pull-ups with parallel grip / hammer grip
The fundamental exercise for the latissimus can also be performed with a neutral grip, hammer grip, or parallel grip. In pulls with a parallel grip, you grasp the bar with two parallel handles. Therefore, the equipment in the gym must provide the necessary conditions for your palms to face each other. A straight pull-up bar is not sufficient for this. In pulls with a hammer grip, you simultaneously strengthen your triceps and latissimus.
Wide grip pull-ups/pull ups
If you opt for pulling with a wide grip, you train your upper arm flexor (musculus brachialis) and your latissimus. Lifting up is said to particularly intensively strengthen the broad fibers of the latissimus. So, if you aim for a broad back, pulls with a wide grip are the optimal starting exercise.
Classic lat pulldown to the chest
The Lat Pulldown to Chest is one of the preferred fitness exercises for the latissimus dorsi. This fundamental exercise is suitable for beginners, intermediates, and professionals alike. The focus is on the latissimus, particularly its lower fibers, in the traditional execution. Opting for an overhand grip, approximately shoulder-width apart, stimulates your latissimus during this exercise. It is ideal if you aim for a broad back.
Classic pull-ups with an overhand grip
A genuine standard routine for your back training is pull-ups. In conventional pull-ups with an overhand grip, the emphasis is on the latissimus, with the trapezius and biceps providing support. In this traditional variation, you grip the bar in a shoulder-width position. The overhand grip makes pull-ups especially challenging, and beginners often struggle to lift their full body weight. Nevertheless, there are numerous exercises for the latissimus that prepare you for the conventional pull-ups with an overhand grip.
Tight cable rowing
Rowing movements are fundamental exercises for every fitness enthusiast. To shape your back, rowing training is essential. With cable pulling and a narrow grip, the focus is particularly on the lower part of the latissimus. Using the V-bar, you can choose a comfortable, narrow grip to effectively strengthen your upper back. In comparison to other grip variations, you primarily target the depth of the latissimus by engaging the vertically running muscle fibers.
Reverse butterfly on the cable pull from below
The reverse butterfly movement on the cable machine from below is an unusual exercise in the gym. Few athletes prefer this shoulder exercise because the forward-leaning posture is not comfortable for everyone. In addition to working the muscles in the rear shoulder area, you also train the latissimus with its middle fibers (musculus trapezius pars transversa). Using the two handles, you pull the weights from bottom to top in this exercise. The natural limitation here is also the convergence of the shoulder blades in the middle.
Seated bent over lateral raise
For seated bent-over lateral raises, you only need two dumbbells. The exercise is executed by sitting on a bench in the gym or using a chair at home. The seated position allows for increased concentration on the execution of the movement, making this exercise suitable for beginners.
Seated bent-over lateral raises are ideal for all athletes who want to ensure they don't neglect their rear shoulder and trapezius muscles.
Face pulls with the Theraband
Face Pulls are a highly regarded exercise to strengthen the muscles in the rear shoulder area. In contrast to some shoulder exercises, you can also perform Face Pulls with the Theraband. Thus, this fitness exercise is suitable for training anywhere. Instead of the cable machine, you use a Theraband, which should be attached at face height. Afterward, you can execute the typical motion of Face Pulls.
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