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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 face pulls
The cable machine version of Face Pulls is an exercise designed to specifically strengthen the muscles in the rear shoulder area. Athletes often prefer this exercise to enhance the less visible region of the shoulders. Almost every fitness studio is equipped with a cable machine, facilitating the incorporation of Face Pulls into the training plan. Additionally, it provides reinforcement for the external rotators.
Bent-over lateral raises while standing
The classic inclined lateral raises standing are targeted at athletes who can maintain an upright posture throughout the entire exercise without difficulty. A rounded back or a strong arch is not advisable if you opt for the classic inclined lateral raises to strengthen your trapezius muscle. The focus here is on the rear shoulder muscles and the trapezius.
Bent-over lateral raises on the incline bench
An alternative variation for upper back training is the inclined lateral raises on the incline bench. The bench set at a 45-degree angle supports the execution by allowing the back to remain in a natural position.
Using two dumbbells, you can perform the familiar movement, not only strengthening the rear shoulders but also targeting the trapezius muscle. Since the rear shoulder muscles are often neglected, this exercise provides an opportunity for comprehensive upper back training.
Reverse flys on the cable from above
Reverse Flys on the cable machine from above are a popular exercise for strengthening the rear shoulder muscles. Simultaneously, the middle part of the trapezius muscle (musculus trapezius) is targeted. The cable machine's attachments are placed at the top to execute the typical Reverse Fly motion afterward. The cable machine allows for a dynamic and flexible movement, making this exercise suitable for both beginners and advanced individuals.
Butterfly reverse on the cable tower from the front
Butterfly Reverse on the cable tower from the front are considered classics among shoulder exercises on the cable machine. The focus is primarily on strengthening the rear shoulder muscles. Additionally, the trapezius muscle (musculus trapezius) and the small and large rhomboid muscles (musculus rhomboideus minor et major) are supported. In this exercise, you position yourself in the middle in front of the cable tower. It is crucial that only the target muscles in the shoulder and back areas are activated.
Seated Barbell Front Raise
The rare fitness exercise of seated barbell front raises aims to specifically train the front shoulder muscles. The seated position and the backrest stabilize the body. During the movement, you maintain a stable position and tend to use less momentum. However, the seated barbell front raises are less flexible, and there is no free hand to assist if needed. This variant of front raises with a barbell is therefore more suitable for advanced athletes.
Barbell front raise while standing
Barbell Standing Front Raises are an exercise that is more geared towards advanced athletes. Assuming you are familiar with the movement and have already built muscle strength in your shoulders, you should consider incorporating this exercise, as you have no hand support during execution. The focus is on the musculature of the anterior deltoids. It is advisable to include Barbell Standing Front Raises in your training only if you choose moderate weight and master the movement flawlessly to compensate for any momentum from the body.
Dumbbell front raises with both arms
The classic shoulder exercise Front Raises can be performed in various ways. Bilateral Front Raises with Dumbbells are among the proven methods. Athletes familiar with the movement can choose this variation. You only need two dumbbells and a stable stance. The focus is clearly on the anterior shoulder muscles. Additionally, the upper fibers of the chest muscles are lightly stimulated.
One-arm dumbbell front raise
For those who want to focus entirely on the movement, Front Raises with the Dumbbell, Unilateral, are a suitable option for strengthening the anterior shoulder. By concentrating on one side, athletes can perform the exercise more precisely. At the same time, the other hand can provide support and stability. This variation is particularly suitable for both beginners and advanced individuals due to its simple execution. Compared to the barbell version, the dumbbell provides more flexibility in movement.
Arnold press standing with kettlebells
The Arnold Press Standing with Kettlebells is an exercise that effectively trains your deltoid muscle. This variation, named after the famous bodybuilder Arnold Schwarzenegger, utilizes a kettlebell to strengthen the front part of the deltoid muscle. Simultaneously, it provides a stimulus to other areas of your shoulder and the triceps (musculus triceps brachii). Arnold Press Standing with Kettlebells is primarily aimed at advanced individuals who are already familiar with shoulder training.
Seated Arnold press with dumbbells
The Arnold Press is a respected shoulder exercise named after the Austrian bodybuilder and former US governor Arnold Schwarzenegger. This exercise is said to have contributed to shaping his broad shoulders. Although the Arnold Press is not very common in the gym, it is ideal for training the front part of the deltoid muscle when performed seated with dumbbells. Other areas of the shoulder muscles are also engaged. The seated position allows you to keep your body calm and stable, focusing entirely on the correct execution of the movement.
Lateral raises on the cable pulley on both arms
Bilateral Lateral Raises on the Cable Machine are a way to train the lateral shoulders simultaneously on the cable machine. The cable machine allows for flexible movement, minimizing the risk of injury. Therefore, athletes with different experience levels can integrate Bilateral Lateral Raises on the Cable Machine into their routine. Generally, those who are advanced and professional feel comfortable using the cable machine to perform this exercise.
One-arm lateral cable pulley raises
Effectively training the shoulders is achievable through one-arm side raises on the cable machine. In this exercise, the flexible cables of the cable machine are utilized to specifically strengthen the lateral shoulder muscles. The advantage of this variation lies in the ability to concentrate more intensely on the movement, avoiding the use of momentum, and thus optimizing the training effect. The passive arm can serve as a stabilizer if needed.
Overhead press with the barbell while sitting
An alternative for shoulder pressing is the seated overhead press with the barbell. Although this exercise is less commonly seen in the gym, it allows for effective shoulder training. A suitable inclination of the upper body is crucial for the correct execution.
Standing dumbbell lateral raises
The fitness exercise of standing dumbbell side raises aims to strengthen the lateral shoulders. Many athletes prefer to incorporate this exercise into their gym routine to target the lateral shoulder muscles specifically. Additionally, the upper fibers of the trapezius muscle (musculus trapezius pars descendens) are activated. A stable stance and avoiding momentum are crucial for this exercise, making standing dumbbell side raises suitable for beginners, intermediates, and professionals alike for shoulder strengthening.
Seated dumbbell lateral raises
Seated dumbbell side raises are widely popular for training the lateral shoulders. The seated position allows for a focused execution of the movement and facilitates maintaining balance. Alongside the deltoid muscle, the upper fibers of the trapezius muscle (musculus trapezius pars descendens) are engaged.
Standing shoulder press with the band
The standing shoulder press with the Theraband represents an alternative variation of the classic shoulder press, exclusively performed with the Theraband. By fixing your feet to the Theraband, you can then target the lateral shoulders and the trapezius muscle (musculus trapezius) with the shoulder press. The Theraband allows for a flexible range of motion, reducing the risk of injuries.
Standing shoulder press with dumbbells
The execution of shoulder presses with dumbbells while standing focuses on the lateral shoulder muscles. In comparison to the seated variation, this fitness exercise is more geared towards advanced individuals. It is necessary, during shoulder presses with dumbbells while standing, to maintain a higher level of balance to effectively strengthen the muscles. Standing shoulder presses with dumbbells are among the preferred fitness exercises for training the deltoid muscle. To avoid excessive joint strain, it is advisable to carefully learn the optimal movement pattern.
Shoulder press with kettlebells on both arms
Those who want to strengthen their lateral shoulder muscles can also opt for pressing Kettlebells for the lateral muscles. In this case, you grasp the Kettlebells with both hands. In addition to engaging the shoulder muscles, you provide targeted training stimuli to your neck. Pressing Kettlebells for the lateral muscles is a refreshing alternative to other shoulder exercise variations. However, the majority of athletes prefer dumbbells and the like, making Kettlebell shoulder pressing rather uncommon.
Seated shoulder press with dumbbells
Shoulder pressing is a basic exercise to specifically train the shoulder muscles. An authentic exercise in the gym is sitting while shoulder pressing with dumbbells. You grab two dumbbells and take a seat on a weight bench. When shoulder pressing with dumbbells, you benefit from the freedom of movement, as dumbbells offer much more flexibility.
Shoulder press with the Theraband while sitting
Various fitness exercises can be integrated into everyday life with the Theraband. When shoulder pressing with the Theraband while sitting, you can train your lateral shoulders and neck muscles. To do this, sit on a chair and clamp the Theraband under you. Subsequently, you can specifically perform shoulder pressing with the Theraband while sitting. Henceforth, the classic basic exercise is also possible at home or on the go.
Standing military press
The standing Military Press is an effective fitness exercise that allows you to train your front shoulders. This exercise is also known as barbell shoulder pressing or barbell overhead pressing. The name comes from the history of the exercise. The standing Military Press was frequently used by soldiers looking to maximize their physical strength. However, standing Military Press is particularly suitable for advanced athletes. Beginners can train their deltoid muscles with front raises, shoulder pressing with dumbbells, and similar exercises.
One-arm kettlebell shoulder press
With one-arm pressing using the Kettlebell, you train your shoulders one at a time. For this, you only take the Kettlebell in one hand and perform the movement with concentration. This exercise has the advantage that you can fully concentrate on the correct execution of the movement with one arm. At the same time, the second arm can assist you if the weight becomes too heavy.
Flies with dumbbells on the flat bench
The flat bench is your ideal partner for training the middle chest. With dumbbell flyes on the flat bench, you bring more variety to your training routine. A stable body position is crucial for the correct execution. Dumbbell flyes are an effective and challenging exercise for training your chest.
Beginners should only learn dumbbell flyes with the support of an experienced athlete, as injuries can occur otherwise. If you avoid common mistakes such as fully extending the arms or strong bending, there is nothing standing in the way of efficient training for the middle chest.
pushups
Push-ups are a popular home workout exercise. When thinking about a fitness exercise for the chest muscles, push-ups often come to mind. This exercise can be performed anywhere without additional equipment. There are various variations that target different parts of the chest. However, this exercise is often done incorrectly. Improper execution leads to untapped potential in the body and the risk of painful injuries. Push-ups strengthen the chest and triceps. The classic push-up primarily focuses on the middle area of the chest. Simultaneously, it also engages the deltoid muscle.
Cable Crossover / Cable Fly classic
Cable flies can target different muscle groups depending on the execution. However, the isolation exercise Cable Crossover focuses on training the middle chest. Combining it with basic exercises helps optimize muscle building. Cable Crossover is a straightforward fitness exercise suitable for both beginners and advanced individuals. Make sure to adjust the cable correctly and perform the movement moderately.
Chest press for the middle chest
The chest press is one of the simplest and most popular devices in the gym. Along with the butterfly machine, the chest press is a classic for training the middle chest. Most gyms have a chest press. Due to the quick setup of the machine and the easy execution, the chest press is particularly suitable for beginners training the middle chest. This fitness exercise allows you to isolate and train your chest muscles. The triceps and the front part of the deltoid muscle are also engaged.
Bench press on the multi press
Bench pressing on the Smith machine is an alternative to training the middle part of the chest. The Smith machine supports you by guiding the weight on a special track. Compared to free weight training, the execution is easier. The movement pattern is predetermined when bench pressing on the Smith machine, making it easy for beginners to start bench pressing.
However, this variation has its disadvantages. When bench pressing with a barbell or dumbbells, it's the helper muscles of your body that ensure the movement goes smoothly. If you use the Smith machine for support, these helper muscles are less stressed. Nevertheless, bench pressing on the Smith machine has its justification in strength training. This method is ideal if you want to protect your shoulder joints, have old injuries, or want to focus more on the middle chest.
Negative bench press on the multi press
Among the exercises for the lower chest is the negative bench press on the Smith machine. To train your lower chest muscle, use the Smith machine, which is present in most gyms. The movement pattern is similar to the negative bench press with a barbell or dumbbells. On the Smith machine, you can lock the weight at the end of the movement, providing safety and making the negative bench press on the Smith machine a popular exercise for the lower chest, even for non-professionals.
Depending on the grip position – narrow or wide – the triceps is stressed to varying degrees. If you are new to the Smith machine, mastering the release and locking of the barbell is essential.
Negative flyes with dumbbells
Negative dumbbell flies are an exercise to train the lower chest. Emphasizing the negative execution primarily stimulates the lower muscle fibers of the major chest muscle. Body position and execution pose no significant challenge for athletes, making negative dumbbell flies accessible to everyone. However, you probably rarely see this exercise in the gym. Firstly, not every gym has a decline bench, which is necessary for this exercise. Secondly, for individual athletes, it is not always easy to get the dumbbells into the starting position.
If you have the appropriate equipment and a training partner, you can incorporate negative dumbbell flies into your training plan to diversify the training of the lower chest muscles.
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